Tuesday, November 19, 2019

back sliding

Running for just the 2nd time in 5 weeks.  It was hard and frustrating.  My feet hurt, the plantar fasciitis is persistent but I think slightly better, the arthritis in right foot persists.  My hope is that the feet will slowly improve but at this point, I can not run more than once a week and nothing fast.

I started 2 intervals and pulled up short, not so much because of foot pain, but just afraid I would injure it further and I'm not accustomed to the pain of training yet.  It was discouraging.

Hoka trainers on
400m warmup, stretches, drills 
50m stride - 8 
600m - 1:59 
100m stride on grass - 14.09 
200m - 29

The 600m was an 800m cut short and the 200m was a 400m cut short.  I definitely feel as if I were n better shape 5 weeks ago when I ran a 62.3 400m.  Back in the summer when I was swimming daily and lifting more upper body, I felt as if I were on my way.  This workout was a wakeup call and a reminder of the level of pain and sacrifice it's going to take to get back to world class masters elite level.   At this age, it's always a risk that I could spend a lot of time, pain, and effort and not get there, due to injury or just unable to attain the level I want.  I guess it's about the journey.

After the 600m, my feet felt ok.  With a nagging injury I'm trying to train through, it's always a risk to try to do too much or too often.  I'm a bit impatient but I have time.  I just hate to keep starting over.  This injury is exacerbated specifically by high speed sprinting.  Especially sprinting on turns and in spikes... both of which I'm itching to do.  I still haven't been able to test my all out speed since the knee surgery, but I've been up to 90 -95% but no full out acceleration, no blocks.  Everything I've been doing has been with a rolling start.

My weight isn't ideal, still well under 150 lbs but far from lean.

Last night, after my track workout, I dragged my ass to the gym to do stairmaster a little upper body and some squats.   Glad I did.

I will persevere.  Hopefully on the track in a week.   If anything, I can tell my foot is not quite as sore today than it was after my last track workout, so that's progress. 

Biking on fall color weekend '19

On the weekend of Nov. 9 I had my annual fall party and the weather on Sunday and Monday was so spectacular, I decided to take a last fall boat trip and bike climbs up Raccoon Mountain.  I knew a huge weather change was coming so I knew I had to do this trip and be back early afternoon so I'd have time to winterize my boat.  Temperatures were forecast to drop an astonishing 50º by Tuesday to an overnight low in the low teens. 

On Sunday I got the boat ready early and left Sewanee at 9:30am to launch and take the 15 mile cruise up the river to meet my HS friend Bill at noon, and we did the climb up Raccoon Mtn.   It's always a tough one.

The leaves were at peak fall color and the temp was well into the 60ºs and sunny, although crisp and cool in the morning.   The view from the top was spectacular.

From Visitor's Center, Raccoon Mtn.

View from the top Raccoon Mountain
Bill and Bill at East overlook above Chattanooga

After the hill climb, I cruised into Chattanooga and spent the afternoon hanging at Whole Foods and biking around Chattanooga.  It was a beautiful night with a full moon.

Full moon over the Hunter Museum by the TN River, Chattanooga

I cruised back to the gorge and tied up to my favorite channel marker and fell asleep fairly early. I didn't hear another boat pass all night and I got up very early, like 4:30 am. Watched a little "Morning Joe" on my computer, (thanks to my unlimited data plan on my phone) and slept a small bit more. After a little espresso, I put the boat up at the Raccoon Mtn. dock and did the hill climb again myself, very bright an early.   I was hoping to take a video of my bike trip down the entire 4 mile hill but the video cut off after 90 sec.  Maybe I'll post that later.

Raccoon Mountain dock

I soon cruised back to the launch point and then was back in Sewanee early, just after noon.  It took  me almost 3 hours to completely unpack the boat, and totally winterize the engine and water system.  It was a chore as usual but good to get it done.   The boat deserves good maintenance, it ran perfectly all season, and I put several hundred miles on it this year.

It turned cloudy by sunset and started raining which changed to snow in the wee hours.  Tuesday was unbelievably cold, only reaching a high of 22º.   It got down to 13º Tuesday night.  This was certainly one of the largest temperature changes I've seen here.  It reached 70º on Monday in Chattanooga and 13º by Tuesday night, a drop of 57º. 

Here's what it looked like Tuesday morning.

It was a great trip. It was probably good that I put off running for another week. This plantar fasciitis has been persistent and I will update on the next post.

Monday, November 4, 2019

I can run

First time on the track in 3 weeks.  Did just one 800m nothing fast.   My plantar fasciitis is almost gone.  I can effectively run foundation stuff for the near term without exacerbating the plantar fasciitis.   It only stresses my foot when I do high speed work on my toes, especially running turns, and especially wearing spikes ... which I probably won't attempt til spring.  So, I'll be doing these nasty 800s again for a while.   Knowing I would only do just one today, it was a good hard effort considering my lack of running fitness.    Overall, my feet felt much better after this 3 weeks away from the track.
Hoka trainers on 
400m warmup, stretches, drills 
800m - 2:41.5
I K-taped my foot, used fresh thick socks,  insert in my newer Clifton 3s ... every trick to protect my foot.  It felt ok.  It was as fast as any foundation run I've done this fall so I hope to do 2x800m next Monday.  My first 400 was probably 10 seconds faster than my second.  The last 300m was pretty miserable, but I made it to the end without dropping out.

I've been doing a fair amount of glute strengthening and bike training.  I'll be at it again tonight, we'll see how that translates to speed but I don't expect to do anything fast until this plantar fasciitis is gone completely.   Could be at least a few more weeks.  800s suck, but are necessary. 

Still thinking about training for the 300m hurdles.  I have all the equipment and opportunity.  The hurdles will be indoor for the winter and I may try some when this foot is 100%.

My weight is OK and I know I say this all the time, but I really think I could be 5 lbs lighter based on my fat content.  Far from lean but I am light, but that's just because I'm empty.  144.9 lbs after workout.

Sunday, October 27, 2019

2nd week off the track

It's been 2 weeks off the track and I feel the plantar fasciitis is much improved.  I feel I could do a track workout tomorrow but I'm going to give it at least another week.  

Been biking both road and stationary a lot.  I was attacked by the local redneck's pit bull on Monday while riding, I got away but he chased me off the road and I almost went down.  I bought some pepper spray and have begun 'training' him.   First 'training session' was yesterday and he responded well.   Hopefully the dog is smart and will not need further 'lessons.'

There has been a stupid infringement on my use of the glute machine in Sewanee.  I guess I'm partly responsible since I've often left the added weight (usually 3 dumb bells weighing 60-70 lbs each) on the stack.   The management took the dumb bells away and hid them (I found them later) and posted a sign on the machine saying, "Do not add extra weights to this machine, you will break it."  Instead of ripping the sign down, I wrote on the sign a response:  "This is absolute bullshit, I've been adding weight to this machine for 5 years.  The machine is fine."  From now on, I will not leave the added weight on the machine but will keep the dumb bells stored behind it.  It should be ok.  I always workout during the last hour that the place is open, often between 10-11pm.  There is almost no one there at that time.   So I don't expect any resistance to my routine.  This glute machine is particularly good for me because I can strengthen my upper hams and glutes without stressing or engaging my knee.  It's kind of a stupid machine... the stack only goes to 150 lbs.... not enough weight to effectively strengthen the glutes - the largest and strongest muscle in the body.  I could literally pump 150 lbs all day.  When I add 190 lbs in dumb bells on the stack, making the total weight 340 lbs, I can still pump it 50 to 60 reps.  This machine is used by sprinters a lot I think.  I saw 2 of them at LSU where their track team trains, except the stack was much larger, I think 450 lbs.  

My fitness has lapsed slightly as my diet has not been as good.  Outings with students and friends last week caused some minor weight gain, however, I quasi-fasted yesterday and weigh in the 146s today.  

Tonight, going to the gym to do glute machine and maybe I'll rip that damn sign down.  

Monday, October 21, 2019

No meet, taking time off from the track

I elected to not race Sunday, although I'm sure I could have gutted out one 400m, but no point in exacerbating my plantar fasciitis.  I did my 3rd bike workout last week - a long sprint bike workout on Thursday (6x60sec w/ 2min pedaling rest) and afterward, I did some drills on the indoor track.  My foot was feeling a little better so I tried to sprint from a 3 pt stance and it definitely hurt my foot.  It was a slight setback as it hurt the next day, so I decided not to race on Sunday.  I will probably take up to 2 or 3 weeks off from running until this plantar issue is gone.

Beautiful sunny morning in Sewanee on Monday, very thankful for this free day.   Windy, about 68º with the wind blowing across my bed this morning.   It felt so great to linger between awake and dreaming for a few hours this morning.  I got my butt out of bed at the crack 10:30am to do a hard 6 mile ride on local roads including some good hills.   I've become aware of how important sleep is so important to healing - both physical  and mental.  I ordered a plantar night splint to help me get over this PF issue.  My friend Shaun has done research on sleep and told me that the real deep 'Delta  wave sleep' is essential for brain health, hormone support, and physical healing.

Today looks like a rainy day, so I'm going to get some kale and vegetables to make a soup, and hang out on my porch today.  Tonight, I'll go to do my usual workout.  Need to do an ab set today.

I'm sort of feeling a little behind regarding workouts, seeing all my colleagues well into their training... but, since I'm probably not going to run indoors, I really don't have to be racing til May and peaking til July.  The rapidity with which fitness 'goes away' at this age, tells me that it is very hard to maintain an elite level peak of fitness for very long one or 2 months maximum, especially at this age.  However, it depends on one's base level of fitness when the training really begins.   Having run a 62 400m last week with no regular track training workouts puts me at a decent level of fitness to start out.  If I were able to run in spikes and had not gotten this plantar issue, I'm fairly confident i could've been running sub 60 by now in race conditions.... but that will have to wait til later this year.  I think with a base level of fitness, 6 months training is certainly enough to reach elite level for me... which at M60, would be breaking 58, and hopefully faster.

Tuesday, October 15, 2019

bike sprints / new treatment

Last two nights I've done some sprint intervals on the bike.

Stationary bike intervals:
Monday:16 x 15 sec w/ 45 sec rest 
Tuesday:8 x 30 sec w/ 60 sec rest

My impression of bike sprints is that the quads get fatigued moreso than running and it is less aerobic than sprinting on the track.

I'm not planning any workouts for Wed and Thurs, my main work days.

Today, I was tipped about a treatment for plantar fasciitis by a friend and it has shown some results.  Yesterday after my track workout, I was limping, but now it's quite a bit better.

This treatment is like Graston.  Deep tissue massage with an implement.  I use a large metal spoon and Voltaren gel as a lubricant.  The goal seems to be to stimulate blood flow and break up kinks in the tissue.  I found this video and generally do something like this:


Monday, October 14, 2019

first 400m in more than a year

My plantar fasciitis is only allowing me one minimal track workout a week.  Back in July, I was on track to run a sub 60 400m by now, but with this plantar issue keeping me from a serious track regime, I'm not in 400m shape.  Today, beautiful day in Sewanee, mid 60ºs at the track.

As I was warming up, I was really aware of the pain in my feet.   Only ran 250m warmup.  But after stretching drills, it felt a little better.  Doing every trick to protect my feet, K-tape, fresh thick socks, inserts, new Hoka Clifton 1 trainers put on just before the run.

Hoka trainers on 
250m warmup, stretches, drills 
400m - 62.3

It was close to my goal of 62.  I had set my goal splits to 14,15,16,17... pretty much hit them spot on. albeit with a short running start.  The foot held up ok during the sprint but I know I'll pay for it in the next few days.  The sprint definitely hurt, it was pretty much a maximum effort, although I did not run the first 200 at my usual race pace.  I'm not used to that level of exertion.  The glutes, gut, lungs... etc... hurt.  Not in terrible shape to run a 62 in training shoes in Oct, but have a long ways to go.

The way it has been, for a month, I do a track workout, then limp for a few days ... and when I'm about recovered, I do another track workout.  If I do race this senior games meet on Sunday, it's not going to be any faster than 62... because I have to go from a standing start and I definitely will not be in spikes or use blocks.  It's supposed to be warm but raining that day.

It looks like I'm going to have to take some time off from the track if this is going to heal.   Heal the heel.

I'll probably go to the gym tonight and tomorrow night and do stairmaster or bike.

145.3 lbs after workout.