Friday, March 27, 2020

More quality, warm day

Record warmth today in Sewanee, 81º.  Very windy on the bluff but just a slight breeze late afternoon on the track.  Such a wonderful warm breeze continues this evening.  

I did fast stuff with full rest.
Hoka trainers on 
300m warmup, stretches, drills 
300m - 42.20 
200m - 26.06 
150m - 19.37 
100m - 12.95 
2 x 150m on turf w/45 sec rest ~ 22-23

I did all the sprints with a 2-3 step rolling start except the 100m, I started from the line.

It was hard and I wanted to do more, but my body said no.  I feel like the lack of foundation and especially lack of tempo workouts has compromised my fitness a bit.  Thinking I should scale back and go to every 3rd day on the track, but a warm day like today was hard to resist running fast.  Probably be good to get back on turf, do some form/technique work, some cross training, biking, hiking.

Got my 'home gym' set up.  Can do glute work and squats, upper body, and core.   More strengthening, less running would be good for the next few weeks before I decide if Nationals will be canceled or postponed.  I hope they don't make a decision too soon.  

I ate light today.   Went to bed last night at 148 lbs.  Was 143.3 lbs after workout.  Looking forward to swimming at the lake but it won't be soon... today was just a summer teaser.  Much cooler weather is coming next week, mid 50ºs day, 40º at night.  Maybe have some porch fires.  

Had a nice wildflower hike yesterday...

Wednesday, March 25, 2020

WMAC Canceled, just stretching my legs

Yesterday it became official, the World Masters Championship, Toronto 2020, is canceled.  However, USATF Nationals in July are still on as of now, and the TN Sr Games in June have sent me a flyer asking me to register and pay my fees.  If I do get a race this summer, I won't know for about a month if it'll happen.  These races are waiting to make their decisions.   I still think if I see any racing this summer, it'll likely be end of summer, but we'll see.

Went to the track today on a beautiful evening.  About 62º and sunny, late afternoon.  Managed to forget my bag and timer, so Roya and I just did 2 laps, sprinting the straights, walking the turns, then a short hike.  Just as well since I felt a little foot pain and will be off tomorrow, have to teach on line most of the day.   Thurs looks perfect, and Friday looks like our first really warm day, could be near 80º.   The wildflowers should be really popping early this year, our last freeze was March 6.  If we don't get one more, that will be extremely early for a last frost.  No rain til Tues and warm temps with next chance of rain Tues and a return to cooler weather, but not freezing. 

I ran the 100s fairly briskly.
Hoka trainers on 
300m warmup, stretches, drills 
4 x 100m ~ 13-14 sec

As it gets warm, it's going to be hard to do the toiling foundation, instead of just getting out and doing fast low volume.  I love getting out there shirtless and tearing around the track.  Have to take the long view.  Doubt I'll see any racing in the next 10-12 weeks.  But you never know how this pandemic will play out.  So far, it looks bad.

Healthy and light 143.3 lbs after workout.  Drinking a lot of Jura cappuccinos, toast in the morning, one small to moderate meal in the evening, cappuccino and chocolate for dessert.  I've set up my glute bands, have 40lb dumbells, some new resistance bands ... need to workout in between my lessons tomorrow and look forward to doing some recordings.

The creek outside is roaring and I took the cycle to the lake today, and it's full again, the outflow was quite a cascade (photo below).  There were tornado warnings in the vicinity last night, and my Gr Level2 analyst software showed definite rotation at the base of Roark's Cove Rd and in Monteagle, but save for a few trees down, no real evidence of tornado damage.

Won't be long before I'm doing exactly what I did last spring.  Swimming, biking, boating. 

8 months before indoor season starts.






Monday, March 23, 2020

400s, low volume

Misty and foggy on the Sewanee track today, 57º.  Wasn't too foggy when I arrived, but that changed when I finished warmups and the visibility dropped to about 60m.  It's been pretty much fogged in for the whole day.  A number of elderly walkers where out there fading in and out of the fog.

Did low volume, just a pair of 400s with limited rest and a 100m.
Hoka trainers on 
300m warmup, stretches, drills 
400m, 400m, 100m w/ 3min rest in between - 69.5, 68.8, 13.9

I am in decent shape considering I'm not really pushing the volume.  I'm considering doing every third day on the track instead of every other day and cross training on the bike.   It's tough to plan for a competition that may not exist anytime soon.   However it goes, I do want to be in shape to run some documented times in July when I'm M60.  Surely there will be a meet somewhere.  They still haven't canceled TN State Games in June.  This outdoor season, only one M60 has run under a minute so far, Trevor at 57.76.  And astonishingly, no outdoor M60s have run under 27.  I did that 3x in training shoes the other day.

Light.... 142.6 lbs after workout.  Eating well.




Saturday, March 21, 2020

Foundation, faster and less

The second day of spring felt more the like last day of winter.  Cloudy and cold, 45º at Sewanee track with a light north wind.   2 days off since I ran last, it rained all day yesterday.  The urgency of preparing for competition is now gone.  It seems likely that the Nat'l and World Masters championships will be canceled or postponed.  The USATF urged the IOC to postpone the Olympics yesterday.  I hope all of it still happens, maybe a month late.  So it makes sense to go back to foundation type training and cross training. 

Today I did foundation but kept volume low and effort higher.
Hoka trainers on 
400m warmup, stretches, drills 
800m - 2:38, (77, 81) 
400m - 61.8 (31.5, 30.3)
I did the 400m after full rest, and specifically did it negative split.  My goals were 32, 30 and I beat it slightly, still negative split.  This felt a whole lot better than spending everything on a 400m to the point of rigging in the end.  Felt good and strong in the last 100m.   I have no doubt I could run 58s at least right now in a meet situation.

In between runs, I messed around with the hurdles a bit.  I'm still thinking this would be a great opportunity to learn the 300m hurdles.  I've got a track to myself, all the hurdles I need, etc.  My main issue is technique.  The 30" hurdles are low enough that I can get over them fairly effectively by tucking my trail leg under my body rather than the classic out to the side technique.  In the 300H, the first 50m to the first hurdle is an all out sprint, and it seems that one should be able to lead with either leg.  It's going to take a while to learn.  Anyway, just a thought.

Looking to start a daily home workout routine.  Have everything I need, even bands so I can do glutes, hip flexors, hams, adds, abds, and abs. (See if you can figure out those last 3).

Fit, 143.8 lbs after workout. 


Wednesday, March 18, 2020

Brisk 200s

Quality work, low volume today.  Sewanee was breezy and mid 60ºs, overcast.  A brief light drizzle.

Did 200s with good effort today, but not full out.  Thought about form on the straight.  Took my time warming up and rested in between.
Hoka trainers on 
300m warmup, stretches, drills 
4 x 200m - 27.28, 26.89, 26.78, 26.84
I took several minutes rest in between, and ran them with a few step flying start.   After the third one, it took more than ten minutes for my heart rate to drop back to the low 120s bpm.  Probably indicating I'm not in that great of shape.

These were run hard, not 100% like a 200m race, but 90+%, about the pace of a 400m race.  I like these workouts so much better than those tempo workouts where I really suffer.   These types of workouts I can run fast and not really suffer.  But, I doubt it's helping me as much. 

There were some football players there, doing some sprints and light running. One of 'em said to me, "man, you got some wheels!"    I said, "Yea maybe, for a 60 yr old."  He didn't believe me.

Did a good ab workout at home yesterday.  Light, fit, 143.6 lbs after workout.  Light enough to eat bread again.  Tea and toast!

New world, the future...

Sprinting into the ethereal ghostly landscape of a different world. Fogged-in twilight on the mountain. Students gone, college track season canceled, sprinting past lacrosse nets and athletic equipment that will never be used this season. Ghost town. Beautiful here. I’m really lovin’ it.


I went to the gym last night only to find a sign on the window, "closed until further notice."  So, instead Roya and I went to the track for a light workout.  I did very little except for stretching and some strides.

The pandemic in our midst has canceled all competition for the foreseeable future.  The rate of disease has leveled off in China and Korea, but the US is steep on an upward curve.  I think this upward curve will last longer than in China or Korea, due to the lack of preparedness here and the initial barrage of misinformation by the Trump administration deliberately downplaying the severity of the situation.

National, World, and State competition in June and July may still be possible, probably a small chance, but I'm doubting that masters and open meets in May will happen.   That being said, it probably would be wise to scale back the speed work, and perhaps reduce to 2 track workouts a week, prepare for the long haul which could be, under the worst case scenario, indoor season 2021.

Low volume tempo workouts, and extensive tempo on turf maybe the way to go to preserve and protect.  I did essentially that after severely injuring a hip flexor racing a 100m at the end of March in 2015.  But mostly in the form of over distance.  Then returned to start a string of National championships in July.  I only started sprinting fast about 9 weeks before Nationals, and not racing until 6 weeks before.  So, if it looks like the Nationals are going to happen, I could start ramping up as late as mid May as long as I'm in shape.   Being uninjured is #1. 

I do plan to go out today if it doesn't storm....

Tuesday, March 17, 2020

long sprints

On the track today, felt the effects of missing nearly a week, form felt clunky and notso fast.  Happy to be back running and the University is a ghost town.  Perfect situation.  Low 50ºs, cloudy, and damp.
Hoka trainers on 
300m warmup, stretches, drills 
'split 500' - 300m - 46 / 75 sec rest / 200m -31 
300m - 44.5 
200m - 27.45
It's very cool to be up here in Sewanee, relatively isolated from the world in the midst of a pandemic.  I'm hoping the virus will run it's course by May and there will be the option to compete by June and July.  So far, Worlds and Nationals are still on.

Penn Relays canceled for the first time in 126 yrs.

143.9 lbs after workout.