One Month To Go

Well, I'm home from my two-week European Vacation and ready to get back into the last month of training. While in Belgium, I ran a 4:57 1500m time trial, and it wasn't too hard for me, so I was happy with that. I think I could run close to 4:50 in a decathlon if I had to. I ran a fair amount in Europe, but my technique training suffered, so I have a little fine-tuning to catch up on in the next 3 weeks. Today I threw the discus around 135' which was a 10foot practice improvement for me, and hurdled, 10x 6 hurdles 5-stepping, and did a couple long jump approaches.

44 Days to worlds, PDX Track Festival results

So, pretty happy with the meet yesterday, all things considered. First I high jumped 5-10 on my first attempt at that height. I had to stop the competition there to run the 400m, and it's just as well, because my neck is killing me today from landing on it in the pit. I have to strengthen my neck and remember to warm it up as much as possible before jumping, because I can't have a sore neck like this for the second day of a decathlon. I think 1.85m is in the cards with just a little more approach practice. The 400 was good enough, 56.06, considering I'm still coming off this hamstring injury and haven't been doing any speed work or intervals to speak of. I was in control, not too tired at the end, and I'm pretty sure I can run in the 54's in July. The good news is my leg survived intact and should be able to continue training tomorrow. Then I threw the shot 36-11 on my first throw, which was ok, but it really killed my shoulder. I'm at a loss on the shoulder, it just won't get better, and I don't think it will until I stop doing this stuff, so I just have to take the motrin and grit the dentures.

All in all, the marks are on pace for an American record in my age group if I can combine them with the other 7 events, so I feel good.

Leaving for Europe today for two weeks, I'll just be running a lot and doing throwing footwork, but hopefully I'll also be able to find some hurdles to go over.

55 Days to go

My running has been going well, the hamstring is almost 100%.   Yesterday I threw the shot back over 37 for the first time since I hurt my shoulder last fall, then did some long jump pop ups, then ran about 3.5miles.  Day before that, on Mon., I ran 4m in the morning, then in the afternoon I threw the discus, then ran 10x200 in 31-33.  The last was 28.5, more like sprinter form instead of middle distance form.  

Tomorrow I'll try vaulting again, then maybe I'll try hurdling on Friday.  Should be good to go as long as I work into it.  

I entered the National Masters Championships today, which are in Oshkosh Wi, on July 9 and 10.  It's about the only meet I can do before the worlds, so I decided to do it even though I don't really want to fly there because I have two trips to Europe this summer already.  

Two months to go

Well, the hamstring is getting better, and I'm running distance as hard as I can, but it's still not 100%, so I'm not sprinting yet.  That means no hurdling or pole vaulting, so my technique work is hurting a bit.  I'll be back to sprinting about the same time we leave for a European vacation, so the pole vaulting is going to have to wait until the 1st of July now, which leaves me only about three weeks of practice before the meet.  I'll probably be able to find some tracks with hurdles in europe, so I should be ok there.  

I ran 4 miles in 26:10 today which is back on pace. The last lap was 1:24.  Just this past monday I ran it in 26:53.  I should be down to 25:30 by mid-July. The shoulder is still a problem, I think the only solution for me now is Motrin and Vicadin.  With enough painkillers I should be able to get through the second day just fine.

Aggravated hamstring- 68 Days to Worlds

In the middle of last week, I aggravated the hamstring injury, so I haven't been able to workout too hard since then.  It's getting better quickly again, so I should be running full strength here pretty soon, although it puts the decathlon on May 30th in jeopardy.  I'm concentrating so hard on the world's that I can't blow out my whole season for this "warmup" decathlon.  I do want to do it if I can, however, so I'll make the decision at the last moment.  

This past Saturday I ran 400's in 68-70, and it was pretty easy. I threw the discus before that, and realized how important it is to throw flat, and have my throwing arm come around flatter, in other words have my hand not so far below my shoulder, because then you get a wider arc, which creates more momentum at the hand.  On Sunday the 17th I just threw the shot a bit and rested the leg, and on Monday I jogged 2 miles and then tried to hurdle, but that hurt the leg, so I stopped right away.  I think I stretched the hurt hamstring too much, so I need to go easier on the stretching until it's better again.  Yesterday I rode the stationary bike for 15 minutes, lifted, then after that I jogged 30 minutes.  Today the leg is much better, so I should be able to run distance full speed. Will report later.   

Tuesday May 12

good series of workouts over last three days. Saturday: hurdles 8X7 hurdles, discus throwing from ring. Weight workout. Sunday, 5X415m in 66,73,68,73,68. Yesterday, three hour workout, hurdles, long jump pop-ups, shot, ran 18 minutes, then lifted weights/legs. Made a discovery while throwing shot, if I keep my head and gaze higher in back of ring, I added two feet to throw for same effort. Not sure why, maybe because it forces me to keep shoulders pointed towards the back of the ring during glide, and gets the upper body into a more efficient throwing position.

Back on Track

Hamstring seems to be all better, and I've had a productive last couple days. On Wednesday, I threw the discus 125', then I threw the shot some and ran a 800 and two 400s with a jog in between. Yesterday I tried to run 4miles at 6:40 pace, but didn't quite make it, so that shows my running has fallen off, but it shouldn't take long to get it back. In the evening I was able to vault OK, and I was really surprised that the hamstring got better after only a week! Today was a longer slower run of about 40 minutes, then 4X200 in 28-30 afterwards. Some shot glides to finish up.