Monday, May 15, 2000

athletic resume

William Yelverton


USATF National Masters Indoor Silver Medal 400m M55 - (Landover, MD)
#1 USA Rank Indoor 400m M55 - 57.02


WMACi World Masters 200m Indoor Champion M55 - 24.82 (Daegu, Korea)
WMACi World Masters 400m Indoor Silver Medal M55 - 55.17 (Daegu, Korea)
USATF  National Masters Indoor Champion 400m M55 - (Albuquerque)
USATF  National Masters Indoor Silver Medalist 200m M55 - (Albuquerque)
NCCWMA - North American Masters Outdoor 400m Champion M55 (Toronto)
USATF National Masters Outdoor Silver Medalist 400m M55 (LSU)
Penn Relays Masters 100m Silver Medalist M55
USATF Mid-Atlantic Masters Athlete of the Year 
Greater Philadelphia Track Club - Male Athlete of the Year Award
World Rank #2 Indoor 400m (#3 indoor and outdoor)


USATF National Masters Indoor Champion 400m M55 - (Albuquerque)
USATF National Masters Indoor Silver Medalist 200m M55 - (Albuquerque)
World Rank #1 M55 Indoor 400m (55.22)
USATF National Masters Outdoor Champion 400m M55 - (Grand Rapids, MI)
USATF National Masters Outdoor Silver Medalist 200m M55 - (Grand Rapids)
World Record  - Indoor  4 x 200m relay M55 (Yelverton, Chinn, McGee, James - Albuquerque)


USATF National Masters Outdoor Champion 400m M55 - (Jacksonville, FL)
WMAC World Masters Outdoor Bronze Medalist 400m M55 - (Lyon, France)
WMAC World Masters Outdoor Bronze Medalist 200m M55 - (Lyon, France)
USATF Age Group Athlete of the Year Award


USATF National Masters Indoor Champion 400m M50 - (Bloomington, IN)
USATF National Masters Outdoor Silver Medalist M50 - (Lisle, IL)


Winner in M45 age group:
Purity 5k - 19:36 
Running to Beat the Blues 5k 
Running to Beat the Blues Mile
Zoo Run 5k


Since turning 51, William Yelverton has competed in over 50 sanctioned NCAA College Track meets.  He once won his heat of  200m race at the Emory University Invitational Indoor meet in '15,  and finished second in his heat of a 400m at Berry College in '17

SV High School
Section IV 60 yd dash Indoor Champion '78
Section IV Silver Medal - Long jump ' 78
Section IV record 4x220 yd relay

Varsity sports: Football, Wrestling, Indoor Track, Track
STAC Junior High Polevault Champion

World Championship - M55 200m - World Masters Athletic Indoor Championships - Daegu, Korea, 3/23/17

About me

I'm a classical guitarist, nature lover, tree hugger.  I earned my Doctorate in classical guitar performance from Florida State University and began a full time tenured position as Music Professor at Middle Tennessee State University, in fall of 1989.  I've performed in 25 states and 10 foreign countries.  (Some sound clips: solo, youtube channel, and with my chamber group).

In 2012, I bought my second home in a wilderness setting in Sewanee, TN, close to a small University where I also teach part time.  The bluff view is awesome.  My career allows me the time and opportunity to do a diversity of activities.  One of those is athletics.  I'm pretty much a loner ... I usually train alone, as a musician and athlete, although I like seeing people.  Other hobbies include travel, boating, swimming, off road motorcycling, mountain and street biking, carpentry, building stuff, taking photos, political commentary, science, and history.   I like documentaries, non-fiction books, and cable news.

My view

sprinting vs endurance running

I wonder why all running communities are so fixated on endurance running, from 5ks to ultras?   The science suggests that endurance running has diminishing wellness effects after age 50.  There is another way, you know...

High intensity interval training has been shown to be more conducive to wellness after age 50, by both supporting and stimulating hormones, and strength.  The natural loss of muscle fiber due to aging (sarcopenia) isn't going to be improved much by long slow plodding distance runs.  Sprint intervals on hills or the track are far better.  HIIT has been shown to be a more effective way to burn fat, and has even been linked to disease prevention.

Also, the sport of Masters Athletics (Track and Field competition) is extremely well organized with national, regional, and world championships every year; along with a world ranking system (   

Numerous studies have shown the diminishing returns on longevity and wellness of endurance running past the age of 50.  " In a study involving 52,600 people followed for three decades, the runners in the group had a 19% lower death rate than nonrunners, according to the Heart editorial. But among the running cohort, those who ran a lot—more than 20 to 25 miles a week—lost that mortality advantage."

Some advantages of high intensity interval training:
  • Improved performance: Some studies have shown that, while steady state training taxes the aerobic system, HIIT workouts can stimulate both the aerobic and the anaerobic systems. That means your body has more stamina and performs better in all your workouts, no matter what they are.
  • It improves insulin sensitivity: Insulin sensitivity refers to how sensitive your body is to the effects of insulin. The more sensitive your body is to insulin, the less your body needs that insulin to lower blood glucose levels. In terms of exercise, that means your HIIT can help your exercising muscles use glucose for fuel more efficiently.
  • It helps you burn more calories all day long One of the best benefits of HIIT is how many calories your body burns after your workout to get your system back to where it was before you exercised. This is also called post-exercise oxygen consumption (EPOC), or your afterburn. The harder you work during your workout, the longer it takes your body to get back to normal, meaning you'll burn more calories for an hour or more after your workout.
  • It helps you burn more belly fat: Even better news is that research is showing that HIIT may be more effective at reducing abdominal fat than other types of exercise.
  • It improves your health: HIIT can help lower blood pressure and improve your heart health.
  • Shorter workouts: Because you're working very hard, you get the benefits of training in less time than you would from slower, longer workout sessions. One study published in The Journal of Sports Science and Medicine showed that as few as three 10 minute sessions a week can make your body more efficient at delivering oxygen to your body as well as improving your metabolic health.
Why every human should sprint:

The down side to HIIT is that it can be extremely painful.  You can get an incredible workout in less than 6 minutes that will be far better for you than 45 min of casual exercise on the elliptical machine or on a 3 mile jog.  The only issue is, to be able to tolerate the pain of exhaustion, even though it doesn't last long... you'll be pushing your heart rate to the max if you do it right.  170ish for me.   Try it: do a 4x200m tempo workout.  A sprint tempo workout involves strictly limiting your rest interval between sprints.  I use a Gymboss beeping timer for every workout.   Do it:  run 200m at 80% sprint and rest 1 minute.  Make sure you're really sprinting .. up on the balls of your feet, heels not impacting the ground.  Repeat 3 more times.  Assuming you can run a 200m in less than 40 sec, and complete this workout by strictly adhering to the 1 min rest interval, you'll be done in less than 6 minutes.   You have to find the pace that you can run and complete the workout.  (I average 30-31 sec per 200m for this workout).  If you start the first one too fast, you're not going to make it and will not complete the workout (... you'll cheat on the rest interval or do less repeats).

Not all workouts have to be limited rest tempo workouts.  Some quality workouts involve race pace or near full sprint effort with full or near full recovery.  I like these a lot more than the grueling tempo workouts.

Books like "Born to Run" by Christopher McDougall have romanticized ultra long distance running.  Interesting to note that one of the main characters in that book, Micah True / Caballo Blanco, died at age 59 of cardio myopathy, a scarring of the heart due to long distance running.  Look at the physical difference between marathoners and sprinters:

My advice, run faster, shorter, more intensity.  Learn how to warm up, dynamic stretching, form drills, strengthen the muscles required to run fast in the weight room or with resistance bands.  As 81 yr old sprinter Bob Lida said, 'if you haven't sprinted, your tendons are like leather, you need to develop the flexibility and strength before you can sprint.  It takes about a year...'    Find the distance you're best at (100m, 200, 400, 800, etc...) and train for it.  Look up your local USATF chapter or masters track competition.  Competitions are a great motivator, they have changed my life.    It's a great way to see the world.  I've raced in France, Korea, Australia, Spain, Canada and around the US.

About my athletic journey

I’m a sprinter, always have been, although I did try my hand at endurance running in my late 40’s.  My 'running community' was all about 5k races.  There was one almost every weekend.  So, I worked my butt off to run a 19:36 5k when I was 48.  Not bad but certainly not elite.  I hadn't yet discovered masters track.

In high school, I ran the 100 and 220 yard dash, yes… we were still running ‘yards' back then, (not meters).  I was naturally fast, especially out of the blocks, but not elite outside of my state section.  I did manage to win a sectional title in the indoor 60.  I was about an 11 flat 100m sprinter at best in those days. I probably peaked in speed as an indoor track sprinter as a freshman in college at SUNY Cortland.  I wish I could remember some of my times.  But, I do remember I long jumped 21’3”.   Longer than HS.

My first track experience post teen was at age 50 when I realized I could enter a college track meet through the Direct Athletics website as an ‘unattached athlete.’   It changed my life.  I always loved running the indoor 55/60m races. Very exhilarating and virtually no effort.   It was mostly about the start, which was alway one of my strengths.  I met a fellow masters athlete at that first indoor track meet in ‘11, and he asked if I were going to run the outdoor season, I said no.  But little did I know, I would .... because I was hooked.  My first outdoor meet was at Austin Peay State University where I ran the 100m.  I’ll never forget it.   I felt a nervous excitement when the starter said, “Gentlemen, stand ready behind your blocks.”   It was an awesome feeling lining up with a bunch of college sprinters at my age of 50.  I ran 12.56 in my first 100m race since high school.  

It was fun for a while til I tweeked my hamstring a few weeks later at a college meet at Vanderbilt.  Being new to the sport and old, I didn’t know how to train, stretch, or warm up.  But I learned.  It was then that I decided to try and run longer sprints… the dreaded 400m.  I never ran this race in high school.  I tried it once and got sick.  I never had the work ethic I have now.  400m training and racing is indeed a world of pain and requires a complex skill set, one that I’m really not physically ideally suited for as a shorter, low knee lift/ fast turnover runner.  Nevertheless, I ran the FIRST 400m race of my life on 4/23/11 at the Vanderbilt Invitational, a DI college meet.  My 56.71 time from lane one was 3rd fastest in my age group in the US at that time and I decided, this is probably my race.

So, I began my masters track career at age 50, primarily racing the 200m and 400m sprints.  Since then, I’ve won 5 USATF National Championships in the 400m (3 indoor, 2 outdoor), and 2 Silvers (outdoor).  In world competition, 4 individual medals including one World Championship in the indoor 200m (Korea ’17).  I’ve raced in France, Canada, Australia, Korea, Spain, and around the US.   I think my most notable and unique achievement is participation:  I’ve raced in 54 NCAA track meets AFTER the age of 50.   Also, my 400m time in Korea in 2017 (55.17) was the fastest indoor 400m time by an American in 9 yrs in the M55 age group.  

And… the journey continues. 

At the oval office...

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