Thursday, August 15, 2019

cross training

Past 2 days I've done weights, swam, and Tues. - 20 min Stairmaster, and Wed. - biked up Roark's Cove Rd.   I'm hovering around a mean weight of 145.5 but fluctuating.  It used to be a rare and difficult thing to climb the mountain on Roark's Cove Rd. on the bike, but I do it a few times a week now.  My best is about 22:30 min, but not that fast today.

I've found what I think I need more of to rehab my knee:  negative squats to 90º.   Everything I've been doing like biking and stairmaster has lacked 'a negative squat'  ... the kind of work you'd get when walking slowly and controlled down stairs.  I've discovered this is what I need to do more of, or fast squats with slow and extra negatives.

I think some hiking will help but I do remember, hiking the from Eagle Creek to Shuckstack in the Smokies last year was the last real strenuous thing I did before injuring my knee.  Maybe we won't do that hike this weekend when we go.

Seems like it's harder to shed fat.  I need to replace the fat I eat with vegetables.  Last few days I've eaten basically cherries, grilled chicken, nuts, and chocolate.   Just haven't been to the store and I'm essentially eating one meal a day, with a few snacks and coffee.

Looking forward to visiting the Great Smoky Mtn Nat'l Park by boat.

Monday, August 12, 2019

split 400

Hot day in Atlanta, was at the Marist track with my friends Roya and Dean.  Sunny, light winds, felt like 90º or so at 6:30pm.

Still not ready to run a 400m.
Hoka trainers on 
350m warmup, stretches, drills 
'split 400m' - 44 /  rest 1 min / 100m - 15.5 
100m - 13.46
It was really hard.  I think the 300m was more like 43.8, although not timed precisely.  The way I was feeling at the end of the 300m, I'd be hard pressed to finish a 400m in any less than 18 for the last 100.  Even if it were 19, still would be a 63ish 400m.

The only way I know how to improve is to slow down a bit and add more volume.  Eventually, 4x200m w/1 min rest, and 4x300m with 2 min rest.  Long way away from being able to do that.  Next should be 3x200m w 1 min.

Didn't take 6 days rest, went on 5 days again and it felt ok, and this weekend planning some hiking so no track for 7 or 8 days at least.

Been really trying to strengthen the upper body and definitely getting stronger.  I swam a little today but it was pretty much a day off.  I'll say it again for the hundredth time, I may be in decent shape, but not in 400m running shape.

Tomorrow is expected to be one of the hottest days of the yr, so I'll definitely swim, do weights and maybe bike.

Monday, August 5, 2019

Not ready to run a 400 yet

I thought about running my first 400m today, but the warmup and the first few sprints didn't feel as good as last time, so I opted for a 300m and some 100s.   My foot and knee hurt slightly in warmups, as usual, but improved after a few 100s.  However, due my my shape and the heat, my 100s felt more difficult than they should have, which made me conclude that I'm not ready for a 400m.

Hot day, light breeze, 85º with a heat index near 90º. 

Hoka trainers on
 300m warmup, stretches, drills
50m strider 
2 x 100m on the turn from the 400m start - 14.40, 13.89 
300m - 44.20  / 2 min rest / 100m - 13.96
I set my goal of 43 for the 300m and fell short.  I wanted to run 14,14,15.  But I ran about 14.2/14.5/15.5.   Perhaps I need to go back to 6 days in between track workouts and take the day off before the workout.   Maybe run some hills.  I don't know.  But I still think 60 flat or better is attainable by the Oct. 20th district meet, still 11 weeks away.  I need to be patient.  In my present shape today,  I probably could have run at 62-63 400m.   Since I'm not going to compete this yr indoors, I have a LOT of time.  My form still feels clunky, my left quad tight, which I have to take extra time stretching and rolling, probably due to that hip flexor tear in '15.  I should probably do more form drills, back off to 70% and work on form.... do drills more than once a week during my track workout. 

As Alan T. said, volume is the enemy for the masters sprinter, but I'm going to have to get at least 1200m of work in if I'm ever going to run a fast 400, but not yet.  Maybe by late fall/winter.  600m total sprints today wasn't bad for this early.  The PT grid shows 30 weeks as a tentative time for 'full recovery' from the knee procedure I had.  I'm just past 28 weeks now and still doing PT, mostly just single leg squats.

My weight is good, 142.8 lbs after workout.  Would like to go lower.

Tuesday, July 30, 2019

Back on track for a short tempo set

First time on the track in a week.  I have been doing somewhat rigorous cross training, 2 major bike climbs on Sat and Sunday, and swimming on Monday. 

My first tiny tempo workout.... just a touch of pain, not the bad injury type of pain, but the good hard work pain... just a little.

I wanted to run a 400m today at 90% but I opted for 2 x 200m w/ 1 min rest, then a hard 100m.  It went well.  I'm getting there. 

Mid 70's and humid, wet track.  I saved my prized Clifton 1s for the actual intervals and warmed up in my Clifton 3s.
Hoka Clifton 3s on 
400m warmup, stretches, drills 
50m acceleration
Hoka Clifton 1s on 
2 x 200m w/ 1 min rest - 29.5, 29.5 
110m - 14.53
I was happy to get both 200s under 30 and there is no way I could have done 4x200m w/ 1m like I do when in 'running shape'.  I think maybe the next step would be 3 x 200m w/ 1m avg 31. 

Before I had full recovery, I launched into a 90% effort 100m... looked at my watch and was severely disappointed when I saw 14.53, but it was actually 110m... as I started from the hurdle start.  It was probably like a 13.3 100m. not bad for trainers and a wet track.

The extra time off from running made a difference.  The only thing is that it makes me want to come back sooner and do it again.  Probably need to wait til at least this weekend to run again.  I really think I could put the spikes on and run a 62 400m right now.   I won't rule out running in the October Chattanooga district meet.  That's a full 10 weeks away. 

Did a gym workout after the track focusing on hams, glutes, lats, and chest. 

Weight is ok, in the 144s after workout and I'm trying again to reduce.  The lighter I am, the less stress on my feet and knees. 

Wednesday, July 24, 2019


Climbed Roark's Cove Rd today on the bike and made a plan to bike the big climb at Raccoon Mtn on Sat with the usual suspects from Chattanooga.   I also did a one set weight workout at the rec center afterward.    I was happy to see, despite the large meals I ate in Atlanta, I didn't gain weight, was 144.4 after workout tonight.  I was going to wait til Sunday to hit the track again but may wait til Monday, or if I'm feelin' it, may try Friday.  I think it's good to have a day off of any leg related exercise the day before a track workout.  I don't know, will just have see how it feels on Sunday.

It's so early in the game and I have mixed feelings about track training.  On one hand, I miss it and want to get feeling 'normal' again and training as usual.   It takes a while to readjust to running and may even help the healing.  Or it could endanger the future training if I go too soon.   My competitive M60 window extends from July, '20 Nat'ls and Worlds, the following indoor season '21 Nationals at the Armory and World's in Edmonton.  Edmonton Indoor Worlds is the latest ever - April 6-12, '21.

So, from July '20 to April '21... that's a long 'season' and that's the window I'm shooting for.  I've always run well indoor and I really would like to peak at that Edmonton meet.  I have this 'pipe dream' that I can once again break 56 in the 400m indoor, but that's unlikely.  I've done it only 5 times (2x in Albuquerque, 2x in Birmingham, and in Korea).   If so, I'd be in M60 world record territory.  My 55.17 in Korea was probably an anomaly.  I did run 55.22 in '16.  The M60 indoor WR is 55.62 for the 400m.  But, that's the thing about track, anomalous performances count.  If I think I'm in anywhere near that shape, I'll travel to the fastest tracks and go for it.

A distance runner I met on line told me he never was able to get back to the elite level he was at before he had this same knee surgery.  However, he didn't have Dr. LaPrade and I think he started running too much too soon.  He's only in his 40's.  I think I'll send him an email and see what I can learn from his experiences.

I still have no idea whether my body will tolerate training for the long haul.  I should have a better idea in a few months.

Short quality workout

At the Marist track.  Summer heat has finally broken and it's cooler.  50ºs tonight in Sewanee.

I almost bailed on this workout, I think I'll take it to 4 days off between track workouts so I'm closer to 100%.   After warmup, didn't feel quite ready to do a track workout, but after a few strides, I did a little.  Went ok.

Hoka trainers on 
250m warmup, stretches, drills 
2 x 40m strides 
100m - 13.82 
200m - 28.78 
100m - 13.57

Definitely a long ways from 'running shape.'  After the 200m, I felt like I would after running a mid 60s 400m when in shape.  Originally wanted to do 2 x 200m with 1 min rest, but maybe next time.

Spoke to Alan and he said he fears his track career may be over because of his hamstring.  He also said "volume is the enemy as we age"... what we need is "quality and cross training." 

Was happy to be on the track with the "Birthday Girl"...

Friday, July 19, 2019

beginning track milestones

Today was the day for the track.  If it felt ok I was going to try my first 300m, and I did.  Went well.

I went out in the hot part of the day because I had plans in the early evening.  It was about 84º with a heat index in the 90ºs.    I brought my brand new Hoka Clifton 1s specifically for the occasion.   After warming up and running some short sprints, I put the Clifton 1s on for the 300m.
Hoka Clifton 3s on 
250m warmup, stretches, drills 
50m strider 
100m -  13.92 
Hoka Clifton 1s on 
300m - 46.5
Doesn't look like much of a workout but it was a milestone.  First time since the surgery under 14 sec in the 100m and first 300m in a time much faster than expected.  I was shooting for 48 and came out quite ahead of goal. 46.5 is about 63-64 400m pace, which is quite good for this early in the game. 

I wanted to do more, but I think that's what I can handle and walk away feeling good.  Both my foot and knee tolerated the workout well but may have hurt if I did more.  Really no more than 4-500m of sprints for now, and I'll take 3 days off in between track workouts, so I'll be back on maybe Tues. 

145 lbs after workout.