Meet list 2015 - season in review

My annual summary.  2015 - what a year it was!

USATF Age Group Athlete of the Year Award (M50-59)

USATF National Champion M55 400m

USATF Bronze Medal M55 200m

WMAC World Bronze Medal M55 400m

WMAC World Bronze Medal M55 200m

WMAC World Relay Golds M55 4x100m, 4x400m
M55 400m - rank #3 in World, #1 in USA (55.29)
M55 200m - rank #3 in World and USA (24.48)

PRs:

400m - 55.11

200m - 24.48 / 24.80 indoor

55m - 7.25

60m - 7.75

Season PRs in Blue
PRs in Red

--INDOOR--

12/6/14 - Indianapolis - Gerry England Invitational (200m flat Mondo)

• 60m - 7.75
• 200m - 25.47
• 400m - 57.29

1/17/15 - Nashville - Vanderbilt Commodore Invitational (300m flat Mondo)

• 60m - 7.80
• 200m - 24.80 (indoor PR)
• 400m - 55.11

1/25 - Birmingham - Emory Invitational - Crossplex (200m banked Mondo)

• 200m - 25.05 (PR on 200m track)
• 400m - 55.68 (PR on 200m track)

2/14 - Sewanee - Tiger Invitational

• 55m - 7.27

2/28 - Sewanee Invitational

• 55m - 7.25

--OUTDOOR--

3/13 - Tampa - USF Invitational

• 100m - 12.22
• 200m - 24.59

3/27-28 - Nashville - Vanderbilt Black and Gold

• 200m - 25.25
• 100m - DNF (hip flexor injury)

5/2 - Nashville Masters Classic

• 800m - 2:20.79

6/6 - Hoover, AL - AL USATF Association meet

• 400m - 56.22
• 200m - 25.29

7/11 - Franklin, IN - IN USATF Association meet

• 400m - 56.23
• 200m - 25.38

7/24-26 - Jacksonville,  FL - USATF Masters National Championships

• 400m - 55.29 (M55 Champion)
• 200m semis - 24.61
• 200m final - 24.48 (M55 Bronze)

8/8-16 - Lyon, France - World Masters Athletic Championships

• 200m prelims - 25.04
• 200m semi - 25.24
• 200m final - 25.08 (M55 Bronze)
• 400m prelims - 55.46
• 400m semi - 56.00
• 400m final - 55.30 (M55 Bronze)
• 4x100m relay - 47.10 (M55 Gold - American Record)
• 4x400m relay - 3:48.33 (M55 Gold) ~ 55.50 split

SUMMARY:
12 meets
Total races: 30
55m - 2
60m - 2
100m - 3 (1 DNF, 1 relay)
200m - 12
400m - 10
800m - 1

(compare with 2014: 19 meets* / 42 races)
*not including 3 fall senior games meets

Speed and strength

Today was a dark cold day on the track in Sewanee.  37º and a breeze.  Was a bit sore from a good weight workout the night before, but I felt I needed a low volume high intensity day.  I put the spikes on and ran at 95% in my last workout of the year.

400m warmup, stretches, drills 

Saucony Showdown spikes on 

400m - 57.75 (27.25, 30.5)

300m - 42.5 

200m - 26.5 

Resistance work in the weight room: 1 set hip flexors, 1 set glutes

I was not thrilled by my times, I was hoping to hit 57 in the 400m, 41 in the 300m, but the 200m felt ok.   I guess it was ok considering the conditions, the slight headwind on the back stretch and that I was not using blocks.  I took plenty of rest in between these efforts, even getting into the car to warm up after running in the near freezing weather with a sleeveless T and shorts. Based on today, I think I'd be hard pressed to break 57 on a 200m flat track on 1/10.  I need more of everything ... long sprint foundation and over distance, and more explosive stuff out of blocks, and work on my form.   I also need to lose weight.   I was probably 146.5 on the track today.  145.4 lbs after workout and soaking in the spa.

Despite my deficiencies, I think I'm pretty close to the maximum load I can handle in my weekly workout schedule.  I wonder if this is the year I start getting slower.  Probably. Inevitable.  But it's been a great run.

4x400m tempo

First 4 x 400m tempo workout since probably June.  The dreaded 4x4 with 2 min rest has been a measure of my will and fitness for a while.  I was hell-bent on getting 4 reps in, I put my spikes on for encouragement.

Sewanee track was perfect, mid 50ºs at sunset.  Ran shirtless.

400m warmup, stretches, drills 

Saucony spikes on 

4 x 400m w/ 2min rest - 70, 71, 76, 82

The last one was just a fast jog. No where near what I was doing in June in trainers: 68, 69, 71, 72 and 69, 70, 71, 75.   But it's a start.  I've been doing tempo the last 3 workouts.  Probably too much in one week.  Weights tomorrow.

Gained weight over the holiday, but not too bad.  Weighed 149.5 last night at bed time (3am).  144.8 after workout.  That's 5 lbs less in about 14 hrs.  (Remember that when you boast about about a 5 lb weight loss - it's meaningless).

tempo 300s

Back to the NY weather I remember, 40ºs, gray, and damp.  It was about 47º with an occasional light rain at the SV high school track in upstate NY.

I finished my warmups and was surprised to see young guy on the track beginning his workout.

Saucony Triumph trainers on 

400m warmup, stretches, drills 

4 x 300m w/ 2 min rest - 49.5, 50.5, 52, 52.5 

200m - 27.5

Felt ok, starting to get back.

I watched the kid work his butt off, jogging a 200m and running a 200m, many reps.  I told him, 'good work.'  He said, "Thanks, you too."

Xmas eve tempo 200s

Amazing weather for xmas eve during my family visit to upstate NY.  Training shirtless in 68º weather at my old high school.  Not like the cinders we ran on, now a 6 lane red rubber track.

Three yrs ago, I swept snow off this track to run 600m repeats.  Today, I did 2 sets of tempo 200s.

Saucony trainers on 

400m warmup, stretches, drills 

4 x 200m w/ 1 min rest - 30.5, 31.5, 32, 31 

4 x 200m w/ 1 min rest - 30, 31.5, 31.5, 30

Felt like I could do more but didn't want to stress my foot and was a bit sore from a good resistance workout Monday.   Undoubtedly will gain some weight during this holiday visit.   Hope to be back out on the track Sat.  Back to TN on Sun.

Picture... 2015 vs 2012

variety workout

A warm and wet weather pattern has begun for Xmas week in the south.  Mid 50s and rainy, I found a break in the rain to get to the track before sunset and run a brisk 800m before taking it inside for some weights and short stuff from blocks.

Saucony trainers on 

400m warmup, stretches, drills 

800m - 2:37 (75, 82) 

Saucony spikes on 

6 x 40-50m from blocks 

weights - 3 x 20 w/ 215 lbs hip flexor machine, 1 x 15 squat jumps with 90 lbs, 20 pull ups

Felt pretty good, glad my toe pain went away.   I went on a turkey binge and my weight went up to 146.  Not because of fat gain, but because of retained waste and large meals.  Meat moves through my system slowly, turkey more slowly than fish.  

Will probably be back on the track by Xmas eve in NY.

good week / schedule / award

Resistance last night focusing on glutes.  This week, I had 3 track workouts and 2 weights.  Today, I'm doing abs and hip flexors.  Last night I felt some pain in the second metatarsophalangeal joint (mid toe), maybe due to calf raises.  It was better today, probably just arthritis.

I'm getting the sprint body back, wake-up weight was 143 lbs.

I got an email from USATF saying my 'Age group Athlete of the Year' award will be presented at outdoor nationals in Michigan, and that I'd get into the awards dinner for free.

I've decided to not enter the Armory Sprint night in NY, and not enter the all-ages meet in Birmingham on 1/2.  So, I will likely open my season in Nashville at TSU on 1/10.   Last year at TSU, the Ed Temple meet was pretty small.  They were running heats of 2 people in some events.  I might do the 55m and the 400m, and maybe the 200m.  Not the fastest track, a flat spongy 200m oval.  I've never run good times there.  Usually 57s, mid 25s or worse.

My 2016 indoor season meet schedule is posted in the sidebar.  The USF Invitational is again the week after Masters Indoor Nationals and is during my spring break, so I hope to visit my parents and open my outdoor season then on March 12.

Winter workout

Coldest day in weeks, fatigued from working outside all day, was supposed to get up to 40º today but never made it much above freezing in Sewanee.   It was hard to make myself go there today.

About 31º with a wind at the Sewanee track late afternoon.  Third track workout in 5 days.  The foot feels ok.  I was just going to do 2x600m and be done with it... but I didn't meet my goal times so I added another 300m.   Slow today.

Saucony Trainers on 

300m warmup, stretches, drills 

2 x 600m - 1:49, 1:51 

300m - 46.5

I wanted to get the 600s in the mid to low 1:40s.   Not even close.

weights and tempo 300s+

Wednesday night marked the end of regular late night hours for the Sewanee weightroom, so I celebrated with a 10pm workout.  Thursday I hit the track.  Unseasonably warm, lower 60ºs.

Saucony trainers on 

400m warmup, stretches, drills 

4 x 300, 200, 150 - all with 2 min rest in between - 50, 51, 52, 50.5, 34, 21

I experimented with taping the foot and found that I could not add support without a lot of compression.   Compression on the foot exacerbates the issue so it felt better without the tape.

All in all, a good week of workouts, since I've been doing these after being on my feet all day doing other things, many related to the new spa which will aid my training in Sewanee tremendously.   I use it to warm up before going and to unwind afterward.

I was 142 lbs before lunch today so I can eat bread and some carbs again.

speed / event runs

Very windy but nice at Sewanee's track today... 60º but felt colder because of a gusty wind.  Today, I wanted to see where I am since I am now at race weight.

400m warmup, stretches, drills 

Nike R3 spikes on 

Quality sprints from blocks with beep command: 

300m - 41 

200m - 26 

2 x 100m - 12.5, 13

It felt ok, not too bad for this point in the season.  I think I'm somewhere around 57sec 400m speed right now based on what I felt at the end of the 300m.  I could have been a tad under 41 and 26 for the 300 and 200 event runs, but just rounded up.  Everything was 95%+ today and I was really fatigued afterward, despite the small volume.  Another indication I don't have much foundation.

I found a way to tape my foot for more support over the shoe, although it wasn't necessary today with such small volume.  

142 after workout.   Lean again.

300m event run from blocks in lane 5 - 400m start

400 tempo / 100s

On my feet all day with a home project, but made it to the track by 3 pm.  Unseasonably warm, mid 60ºs and running shirtless.

Saucony trainers on  

400m warmup, stretches, drills 

3 x 400m w/ 2 min rest - 70, 73, 78  

2 min rest 

4 x 100m w/ 90 sec rest - 13-14

Eating too little lately, fat is melting away, definitely down near race weight.
143.2 lbs after workout.

Back to the weight room tomorrow.

Indoor Season possible races

Here is a list of possible meets for the indoor season.  I like to pick about 5 + Indoor Nationals.  I won't be doing all of these but here are some choices.  Looks like a ton of meets at the Birmingham Crossplex.  Too bad it's 170 miles away.  Not sure I can get into all these meets.  (* - more likely to participate).  Better not race every weekend like I did in '14.

  12/26 - NYC Amory Sprint night
  1/2 - Birmingham Hoover Alumni
*1/10 - Nashville TSU Ed Temple
  1/15 - Birmingham UAB Blazer
*1/16 - Nashville Vanderbilt Commodore
  1/17 - Birmingham AL Striders
*1/24 - Birmingham Emory Invite
*2/6 - Sewanee Tiger
  2/7 -  Birmingham U of S AL
  2/12 - Birmingham Samford
*2/14 - Birmingham AL Striders
*2/20 - Sewanee Indoor
*3/4-6 - Albuquerque USATF Masters Nationals

morning tempo 200s +

With three days off of the track, I was due for a hard one.  Sewanee was perfect.  55º and sunny.   Very busy with stuff, including a minor surgery on my thumb tomorrow.

Saucony trainers on 

500m warmup, stretches, drills 

2 x 4 x 200m w/ 1 min rest  30, 31, 32, 33 / 30, 31, 33, 34 

300m - 43.5

It was a good hard one.    A good solid 1900m workout.  Always seem to forget just how hard tempo intervals are.  Good thing.

My next track workout may not be until Friday evening.  I should have my new spa installed by then.  Looking forward to it.

Foot is better today.  My weight is finally under control.   After-workout weight: 144 even.

USATF award

Surprised to see my name on the list  - USATF Masters age group Athletes of the Year M50-59.  I wouldn't have known.... but I saw Sue's post on FB, she made the list.  I wonder if they'll send me a letter or something?

Not a bad year.  Third ranked in the world in 2 events - M55 400m and 200m.  National title, 4 WMAC medals.  American Record 4x100m relay.  Well, it's probably all downhill from here.

Cool to see my name in the same press release as Allyson Felix and Justin Gatlin.
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same and more

Not much time today, and will be gone for the weekend, so I did the same 3x400 tempos and a few more today, on a beautiful sunny crisp day in Sewanee, 47º but felt warmer.

Saucony trainers on 

400m warmup, stretches, drills 

3 x 400m w/ 2 min rest - 68.5, 75, 77.5   

100m on grass w/ 2 min rest after 400s 

300m - 45.5

I took the first 400m a bit too fast and suffered through the rest.  Hopefully back on track Monday or Tues.  Finally shedding some weight.  Below 145 for the first time in months.  144.6

tempo 400s

After being rained out from the track for 3 days, I hit the Sewanee track for a tempo workout in today's cooler weather.  47º and sunny today, the track was still wet after the 5.44" of rain we received.  Had been active off the track with weight workouts including some rowing yesterday and a lot of carpentry work.  (Getting a 12' high deck ready to support a 2800 lb spa).

Saucony trainers on 

400m warmup, stretches, drills 

3 x 400m w/ 2 min rest -  71, 73, 77 

100m - after the last 400m with 2 min rest

I made it through this workout that I bailed on a few weeks ago.  Set my goals a little slower this time.  Was able to complete 3 and then a 100m on grass with 2 min rest after the set.   It was hard and there is no way I could have done a 4th.  I can't believe I used to do 4 and even 5.   Anselm suggested I do 2x3x400m, and that sounds good if my foot could take it.  Not today.   3 x 400m with 2 min is about the bitchin'ist workout you can get in under 8 min.  It's over real fast.  I think I'd like to do 3x400 tempo workout twice in a day, maybe in different sessions.

brief 200 tempo and 55s

Great evening in Sewanee, low 60ºs at sunset and dry.   With rain approaching for the next few days, I decided to do a low volume track workout, my 3rd in 5 days.

Saucony trainers on 

 500m warmup, stretches, drills

4 x 200m w/ 70 sec rest - 31, 31, 31, 30.5 

Nike R3 spikes on 

4 x 55m - 95% effort

The 200s were not too bad, more consistent than last time and I didn't over do it.   The 55s felt good, and I think I should be ready to some 60/55m indoor races in a month.

Need to take 2 days off from the track. Weights tomorrow or Monday, track Tues.

Thanksgiving butt kicker

Perfect November weather in Sewanee, 65º and sunny.  Able to run shirtless.  My foot felt good today so I upped the volume for my traditional Thanksgiving Day ass kicker.

Saucony trainers on 

400m warmup, stretches, drills 

600m - 1:48 

500m - 83.5 

400m - 63.5 

200m - 27

It was hard.  The last 200m, which I started a bit too fast, left every muscle in my body fatigued and quivering, even my upper body.   I pushed all of them pretty hard, except for the 600.

Weight is just beginning to come off.  I know I need more diet variety but three days in row of one main meal of tuna and salad greens, with cappuccino, dark chocolate, almonds and figs for dessert.  Very satisfying and low carb.

Looking at where I was last year, I'm not too far off.  But I have to start doing some short explosive stuff soon.

Not going to try to race at Vandy next weekend.   Probably won't start til Jan... unless my dad or nephew feels like going to the Armory on 12/26.

300s

Had a hard day of carpentry work and I wasn't up for a grueling tempo workout, but I did work hard and low volume.  Just 3 x 300m with recovery, in spikes at 90%.

Nice day at Sewanee, mid 50ºs, partly cloudy and temperature falling quickly near sunset.

400m warm up, stretches, drills 

Nike R3 spikes on 

3 x 300m - 42.5, 43, 44.5

I didn't have complete rest in between, but a good 10m+ recovery.  Doesn't look like much, but it was hard in my present state.

Some new equipment.  Tried out some Thorlo 84N socks in my warmup.   They are very well cushioned and feel good.  Also, taped my foot in a plantar flexed manner for support.   It seemed to work.  I'm going to try it again.   Dr. Rod said that stiff soled shoes (like sprinter spikes) are actually good in supporting my talonavicular joint.  The drawback is that they have no cushioning.  The taping seems to help a bit as well.

Typical meal

When shedding fat, my usual main meal ... 2 small cans of tuna (or one large) w/ mustard, greens.
Cappuccino and a handful of almonds for dessert.

Looks like Thanxgiving.

split 400s / 200s

Increasing clouds, breezy and upper 50ºs early pm at the Sewanee track.  Did something a bit different today, a good workout but not as brutal as 3 or 4 x 400 tempo.  I think an overall volume of a modest 1200m for a workout is good for now. That's about all my foot can take.  These crazy 4 x 800 workouts may be a thing of the past.

Saucony trainers on 

400m warmup, stretches, drills 

2 x split 400s (300m/ rest 1m / 100m) - 45/14.5, 45.5, 14.5 

2 x 200m - 27, 27.5

A bit sore from resistance and just getting started. Still 147 lbs but eating less.  Ate very little today, just a few cappuccinos, some figs and almonds.  I feel the fat softening up, which always happens when I'm burning it.   On my feet a lot doing chores and carpentry outside so, that helps.  Won't be eating Thanksgiving dinner because I'll be alone.  I'm doubtful for the 12/5 Vandy meet, I may be helping a friend move, and I'm really not ready for it.  

Due to a cold snap and the fact that I lost or misplaced my sweatpants, I will probably wait til Wed to get on the track again, but I'll do resistance tomorrow night.

American Record?

The USATF masters chair seems to have recommended our Team USA M55 4x100m and 4x400m relay results as new USATF M55 American Records according to this article.   

I could definitely see that our World Champion M55 4x100m team of Disalvo, Yelverton, Chinn, and Tissenbaum as an American record - 47.10 ... since the Brits hold the world record at 46.16.  Ours was a good time, faster than the Silver Medal USA M50 team.

But, the listed M55 4x400m world record is held by the Houston Elite guys (led by Allie and Collins) and is a whopping 7.7 sec faster than our Lyon USA M55 team.  So, I don't understand why this 4x400m would be an M55 AR.

We'll see I suppose.  The USATF annual meeting is Dec. 2-6.

American Record holders (?): the M55 World Champion 4x100m team

Getting back

Only the second time on the track this month, first time in 9 days and it was hard.  Heavy and out of shape, a little fatigued from a resistance workout, but this is now officially the start of my training season.   Didn't want to kill myself first time out but I definitely busted ass with a tempo set of 4x200m and two fast 200s.  This low total volume (1200m) saved my foot a bit and definitely gave me something to sweat over.

Beautiful day in Sewanee, low 60ºs at noon, blue sky.  Sunscreen required.   Running shirtless in late Nov. is nice. 

Saucony trainers on

 400m warmup, stretches, drills

4 x 200m with 1:15 rest - 30.5, 30, 31.5, 34 

2 x 200m (full rest) - 26.5, 27

Weight is about 147 before eating.  Next track workout will probably be Sat.  Weights tomorrow.

Training season begins

With the first indoor meets just over 2 weeks away, and my concert tour finished ... it's time to get serious.  Back on the fish and greens diet.  I'm going to do something physical every day but I expect to be on the track only every third day or so, depending on how my foot feels.  I need to shed about 5-6 lbs if I'm even going to contemplate racing on 12/5.  The Vandy meet is open to colleges and not automatically to unattached.  They've been shitty to me before when I've asked permission.  There is no other meet in the area that I'm available for til Jan. at TSU.  So, we'll see.  I seriously doubt I could break 57 right now.  I've done nothing short and fast in a long while.

Today, back in the weight room.  I made some videos of my 2 most important power exercises:

3 x 50 Glute machine with 315 lbs  

3 x 15 squat jumps with 90 lbs

In addition to these, I do calf raises, adductors, hanging ab straps with 10lb ankle weights, hip flexor, quads, and more.

Tempo fail and then some

Bad conditions at Sewanee, but I've seen much worse.  52º and the famous Sewanee 'mizzle' (drizzle+ fog+mist).   At least there was no wind.  Visibility was about 100m.

Still in terrible shape, and getting worse, I attempted a 3x400m w/2 min rest tempo workout and bailed on the 3rd 400m after 200m.   Then I rested and did more.

400m warmup, stretches, drills 

2 x 400, 200m with 2 min rest - 69, 73, 36

2 x 400m - 63.5, 65.5

I rarely bail on a workout but I just couldn't finish that 3rd 400m.  It would have been in the high 80s, just not ready for the pain after not being on the track for 9 days, since Halloween.  I know I will not be on the track again for 9 days til the 18th due to my concert schedule.  It's going to be hard to get back, especially with the talonavicular issue limiting my quantity.

Haven't done what is necessary to bring my weight down.   Feel soft and slow.  Definitely not like a national champion.  147 lbs after workout, and that's before eating anything all day.  My daily range is about 147.5 - 150.5.

Be in the weight room Tues or Wed.  

Halloween hell

After being on the road for a week, eating pizza and ice cream after my concert on Thurs, then driving 11 hrs yesterday ...  I knew I needed to suffer today, so I did a volume workout.

Conditions were pretty raw, light rain, breezy and mid 50ºs in Sewanee this afternoon.

Saucony trainers on 

400m warmup, stretches, drills 

800m - 2:47 

600m - 1:56 

500m - 88 

400m - 68

Yea, nothing fast but it was brutal in my present state of fitness, which is low.  Although I was 146.6 lbs after the workout, I can feel the extra few pounds.  Despite running the entire workout the opposite way around the track, my foot was hurting afterward from the volume.   I also missed taking glucosamine for 5 days and that may have affected me.

If I'm going to survive this season's training, I'm probably going to have to do more tempo and less volume.

Happy Halloween.

not too far gone

Speed work today.  A little test to see where I am.

An unspeakably beautiful day in Sewanee.   Sunset temperatures just under 70º and dry.  Leaves are colorful and the scene was lovely under the half moon.

I did a warm up, laced up my spikes and ran a fast 400.

Saucony trainers on 

400m warmup, stretches, drills 

3 x 50m striders  

Nike R3 spikes on 

400m - 58 (27.5 / 30.5) 

Saucony trainers on 

2 x 200m - 28, 27

Felt hard but good.  Foot issue wasn't as bad today due to the low volume.  It was an honest 58sec 400m and may have been slightly faster, but I'll call it 58.  Not too bad considering I'm carrying about 4 lbs extra and it's off season.   I was 146 lbs after workout.  I could probably run close to 57 in a race right now.

I rested plenty in between my 3 long sprints and I really put out on the last 200m and it kicked my butt.  I ran the 200s in trainers in lane 7 to put less stress on my foot.

I hope to be back on the track in a week.   Time for my concert tour and I have 'my hay in a different barn' right now.

continued backsliding...

Felt cold tonight at Sewanee, breezy low 50s at sunset.  I'm definitely don't feel like I'm getting in shape.  To make any headway, I need at least 2 hard track workouts a week, instead of just one.  But, I'm not going to start that for a while.... long season ahead.  Still have pain in my right inside talonavicular joint.

I'm tempted to put the spikes on and do a fast 400m just to see where I am.  My workouts are a little lighter than last yr at this time when I was already up to 3x a week.  Last yr at this time I could do 4 x 400m with 2m rest.  No way now.

Saucony trainers on 

800m warmup, stretches, drills 

3 x 400m w/ 2min rest - 70, 73, 81 

100m strider on grass

I'm still heavy even though I've reformed my diet.   Ranging now between 147 - 150.5.   147.4 after workout.  Sometimes, morning weight is under 147.   I'm reminded that any change in diet takes a long time to see changes in body fat and variations up to 5 lbs are meaningless.  When my range becomes 143 - 146.5, then I will know I'm making headway.  Stopped eating bread more than a week ago.

Exercising the shin muscles responsible for raising the toe helps with the foot pain, as does the opposite, calf raises.

tempo 400s

My first tempo workout (limited rest intervals) and it was ok.  Certainly not anything like what I'd do if in shape.  A gorgeous evening in Sewanee, dry upper 60's, feels cool with a breeze in the dry air.

Saucony trainers on 

400m warmup, stretches, drills 

3 x 400m w/ 2 min rest - 71, 73, 78 

300m - 44

Still a good 5 lbs overweight.  This was the first time on the track in 8 days and the ankle felt better but not great.  It would have hurt to run anymore than I did.

I'll stick with this 1 track and 1 weight workout a week until mid Nov, and probably then begin ramping up.

146.2 after workout, since I ate pretty much nothing all day 'cept for a pear.

long stuff

Beautiful day after several cold and rainy days.  Low 70ºs and sunny at sunset.

I wanted to do a 3 x 800m workout today but my ankle was sore from walking around an art fair for 2 hours prior to the workout.   Felt almost crippled when I started my warmup lap.  Even though I protected my ankle by running the opposite way, I had to quit after 2.

400m warmup, stretches, drills 

2 x 800m  - 2:47, 2:51 

100m strider on grass

Yes, the ankle was too sore to get into sprint form today.   Maybe because I missed a few days of glucosamine supplements.   Hopefully better next time.   Maybe I need more rest but I feel terribly out of shape.

heavy on the track

Good hard weekly workout coming on the heels of a good weight workout a few days ago.   Perfect weather on the Sewanee track at sunset, mid 60ºs.  

I was heaviest I've ever been this year I think for a track workout.   149.4 before and 148.2 after.  Got some decent volume and sweated.  When you're fat, you sweat.

Saucony trainers on 

650m warmup, stretches, drills 

2 x 800m with 3min rest in between 2:47, 3:02 

400m - 63.5 

200m - 28

2200m total.   While not overweight by BMI standards, I marked my 'heaviest workout' with a photo:

Weekly Maintenance

Back to the track tonight on a beautiful evening in Sewanee, upper 60º.   After a weekend of eating and socializing, I returned and weighed 150.2 lbs - heaviest in a year.   After a few bathroom breaks and a hot bath, I hit the track weighing 148.4 lbs.  

Didn't run as fast as last week, but did more.

Saucony trainers on 

600m warmup, stretches, drills 

800m - 2:39 

600m - 1:53 

400m - 67 

200m - 27.5

2000m total, it was hard ... and it reminded me, "it goes away fast."   I was 147.4 after workout... and eating pastries I brought home from Asheville.

Thoughts on the season and championships

The main thought I have about my performances this season at the Nationals in Jacksonville and the Worlds in Lyon was ... 'how lucky'!    I did work hard to prepare, but competition at this level sometimes comes down to a difference of hundredths of a second, and how even a minor injury could've been the difference between competing and not.

It's so easy to take 'wellness' for granted.  You can't get it just by training.  It fact, training can cause injury.  There is some luck involved.  The hip flexor tear on March 29 was the worst injury I ever sustained in a race, worse than my hamstring pull in '12.   It took nearly 8 weeks to fully recover, although I did race a modest 800m, 5 weeks afterward.   Then, I bruised my foot in mid June (on the track rail) requiring a steroid pack and forcing me to pull out of the TN State meet.   If either of these injuries or something else occurred soon before either championship meet, I would not have done as well.  In the 400m Nationals, I knew that Rudy and Ben had struggled with injuries this season and I don't think Ben was close to 100%, but he still had the courage to compete.   Although he finished 4th, I think he still got a medal because I think Rudy was counted as a foreigner (Jamaica).  

Examining my first World Medal - M55 200m Bronze

Hundredths of a second, this is the nature of the sport... as Justin Gatlin said after losing to Usain Bolt by 0.01 at the World Championships.   In my 200m National Championship, I lost the silver by 0.04 seconds and the difference seemed to come in the last 5m.   But that was OK, I had already won a 400m National Championship and getting a Bronze in a PR was fine by me.  My third place time of 24.48 was faster than the M55 200m World Champion had run, although it was slightly wind aided (+2.4).  The two Bronze Medals at the World Championships were extremely tight and I won them by barely hanging on at the end while my competition closed in.  Only very hard leans at the line made the difference between individual medals and nothing.   In the 200m, I won over the S. African by a mere 0.04 sec.   There was 0.18 sec. that separated the Bronze from 6th place.    Almost as tight in the 400m, where 0.07 seconds separated my Bronze from Germany's 4th place.  Again, I could have easily walked away with NO individual medals, as was the case of many of my fastest colleagues in the lower age groups.   Also, it was a issue of 'who shows up.'  If either Alan and/or Don had run the 200m, I definitely would not have gotten a medal.   However, I was among the 400m frontrunners in the world, everyone placed as expected according to their seed time.  I finished the season with the 3rd fastest times in the world in both events, the 400 and 200.  (Unfortunately, there are still 2 false times in the World top 5 in the M55 400m in MastersRankings.com.   I contacted Jon Seto about this, he acknowledged that these were mistakes, but he still hasn't corrected it yet).  

2 Individual Bronze / 2 Team USA Relay Gold

I'm extremely fortunate to walk away with 4 World Championship Medals. I think I received the most medals of anyone on the US team of my age group and below.    I say 'fortunate' as I recall the times I had come up short of a medal in my first National Championships in '11 when I lost the Bronze by 0.05 in the 200m in my last race of the season (very disappointing way to end), and again by 0.02 at the Indoor Nationals in '14.  I kept telling myself that it didn't matter if I won a medal or not, it was about the journey, but it's great to be on the medal stand in races on the world level.   I'm particularly happy for those relay members who got Gold medals that didn't win individuals, because without them, we couldn't have done it.  It was truly a team effort and everyone ran well.   The individual medals also came with certificates.   (I was not particularly happy with my 25.08 time in the World 200m final - as I had run 24.61, 24.48 in Jacksonville, and even 25.04 in the World 200m Prelims, so when I photographed the Medal and Certificate, I covered up the time with the medal!).   The event was classy and competitive, well staged and well attended.  The music and the announcers were very good.  The main stadium and medal ceremony auditorium had professional DJs doing sound.  

I'm happy to have had my dad in the stands and many of my team members watching my races.  After spending so much time alone training, it was great to feel part of an elite National team, and to wear the Team USA Olympic uniform.  

Another small regret I have is that my name isn't listed in the official results as having been on the 4x100m M55 Gold medal relay team.   (Brent C. is listed instead).  It was a great team, with Tony, James, and Alan.  We were 0.9 off the WR and were slightly faster than a very respectable Silver Medal M50 team.   I asked that the results be corrected but I doubt if they ever will be.   Doesn't matter, I have the medal, and the experience.

Press
Thanks to my friend George R. and my dad, I did get some local press.   I was hoping my college PR dept would pick it up, but instead they just made a mention of it on the University FB page.  The Murfreesboro weekly "The Murfreesboro Pulse" ran a story, and local papers in Sewanee, TN, and in my dad's hometown, The Villages, FL ran stories.  I was amused to see the somewhat misleading headline in the Sewanee Messenger (p.13) reads, "Yelverton Wins Four World Track Championships in France".... well, not exactly.   At least the first sentence clarifies World Championship medals.  It's nice to be recognized, even on a small scale.   But as coach Page rightly said, "no one cares about masters athletics."  Largely true, except for the thousands involved in the World meet from 98 countries.  Most media would consider HS football more important than a World Masters Track medal.

Heh ... small town newspapers...

Team USA

  

Gold Medal 4x400 team

Foundation maintenance

Cool weather in Sewanee tonight... upper 50ºs on the track at sunset for my once a week off season maintenance track workout.   Since I am 5 lbs heavier and not in real great shape, it was a ball buster.

Saucony trainers on 

400m warmup, stretches, drills 

800m - 2:36 

600m - 1:51 

300m - 46

A good mile+ of brisk foundation work.   I really do hate these type of workouts.   I remember some of the worst ... like the 5x800s and 6x600s.   I expect those will come in Nov/Dec.

off season speed

Kind of surprised myself this evening with some brisk sprints.   Just the second time on the track in 3 weeks, ran faster than expected.

Saucony trainers on 

500m warmup, stretches, drills 

400m - 61.5 

300m - 42.5 

200m - 27.5

Considering I've gained 5 lbs and am not running, not doing too badly.  I set my goals at 64, 45, and 28, and beat them all easily.   I have this perception that I am running slower than I really am, timer doesn't lie.

This is the season for the TN Senior Olympic District meets.  It's necessary to do these to qualify for the state meet.  I don't feel like competing right now, it's been a long season.   So, I've abandoned the Senior Games and decided not to participate.  I asked them if they could give me a bye into the finals, they didn't respond so... whatever.   I remember past Senior Games 400m races where I'd win by 80m ... over second place.  It must not feel real good to have your family in attendance and see that. I think they're probably better off without me. As Paul B. said, it's the 'minor leagues'.

More WMAC meet photos

Here are some new meet photos of the M55 400m and 200m final from UK athlete/photographer Tom Phillips.  Race and individual medal ceremony videos here.

It goes away fast

First time on the track in 2 weeks, and it was a little clunky.  Some tightness and aches, and feeling the 4 lbs I've gained with my rampant eating since the season ended.  Definitely need to get back on the glucosamine.

Back to the ole Sewanee track and it was quiet, cool... upper 60ºs, and nice.   Warmed up, stretched and ran some brisk 150s for form, untimed.

Saucony trainers on 

600m warmup, stretches, drills 

4 x 150m @ about 85%

Walked 250m in between.  Felt pretty tiring, not the way it would have felt 3 weeks ago.   Feels like I'd be hard pressed to run a sub 60 400m right now.   400m fitness goes away fast, in a matters of a few weeks.

I didn't pack my timer, felt naked at the track without it.   But I think for the next 6 weeks or so, I'll limit my track work to once a week or so and start doing long stuff.

Just 14 weeks to the first indoor meet, 26 weeks to Indoor Nationals!

The training season begins

Just kidding... not yet.  Just some off season maintenance.   It's been 9 days since I raced the 2 relays at the Worlds, and save for a 5 mile mountain bike outing, this was my first real exercise.   Considering I've been eating everything I avoided before... fried food, pastry, ice cream, pasta, etc...  I really haven't gained much weight, still below 145 lbs in the morning.   

The exercise felt good, low impact.

Saucony Virrata trainers on 

400m run on grass 

dynamic stretches 

10 x stadium stairs

I should have more and better race photos from Lyon coming up.   I'll post them soon I hope.

Looking forward to tomorrow's World 200m Final - the rematch between Bolt and Gatlin.  

My old friend... the stadium stairs.  Felt good.  

World Masters Championship race videos

Fun to hear my name announced in 2 languages ... William Yelverton - 'médaille de bronze.'

200M World Final M55


400M World Final M55


4 x 400M Relay M55 - Brent Cottong, William Yelverton, Alan Tissenbaum, James Chin



4 X 100M Relay M55 - Tony Disalvo, William Yelverton, James Chin, Alan Tissenbaum


Winner: M55 200m heat - 25.04 (Shane in 2nd sets M55 National Record for Ireland)



M55 200M Medal Ceremony




M55 400M Medal Ceremony

WMA World Championships - Day 6

Relay day and closing ceremonies.

USA M55 4x100m relay - GOLD  (Disalvo, Yelverton, Chin, Tissenbaum)  47.10
USA M55 4x400m relay - GOLD  (Cottong, Yelverton, Tissenbaum, Chin) 3:48.33

The M55 relay teams looked unbeatable on paper.  We took the attitude that we just needed to get it around the track without a lane violation or a dropped stick, and we would win easily.

And we did.

4x100m
Tony and James had some minor injuries but were good to go.  We got to use the infield for exchange practice.  I was really glad to have this team together... especially Alan, the M55 100m World Champion on anchor.  I was second leg, running against the German who I narrowly beat in the 200m -  probably the fastest non-American on the track.  I carefully measured the steps that I thought I'd need to accelerate into the zone but when I saw Tony rippin' around the turn, I left early.   Our pass went well, as did all our passes.   It was actually a little closer than I expected with Alan getting the baton with a small lead.  He blew away the field by 10m, and that ... was that.   I was surprised that our 47.10 time was less than a second off the world record!   Not bad for a pickup relay team.   We even ran faster than the M50 4x100 USA Silver Medalists, which was no shabby team.  We averaged 11.77 a leg, not bad.  Unfortunately, my name wasn't listed in the official results as I was a sub on this team.  Doesn't matter, I have the medal.  Germany was Silver, and France - Bronze.  We beat teams from Great Britain, Spain, Australia, and India.

The medal ceremony was nice.  They chose some hot French women to kiss us and award the medals.

4x400m
This looked to be a blowout in the making and it was.  I had two concerns... first was Alan hadn't run a 400 in forever, and James on anchor had a ham issue and was going to run anchor against the 400m Gold medalist and the 4th place 400m guy from Germany.  So, he would need a lead.  We were all tired, especially me and James ... having run 3 rounds of the 200 and 400, and the 4x100.   Brent led off against Great Britain who narrowly beat him in the semis.  I was running second leg, we had lane 7.   Brent ran a respectable leg and I got the baton in a tie for the lead.  I ran relaxed and fast, never saw anyone after receiving the baton as I led at the break.  Looking at the video, I gave Alan a 30m+ lead with a leg of about 56.   Alan blew it wide open and by the time James got the baton, he had a 70m+ lead.  He didn't give any back to France and we won by a comfortable 70m.  We all ran 56-57.5 legs and finished in 3:48.53.  We beat teams from France, Germany, Great Britain, Spain, Australia, Chile, Russia, and India.  (We could have lapped India if they were in our heat).

James had to catch a train so Brent, Alan and I stayed for the medal ceremony for the 4x400 relays -which was also the closing ceremonies.  I was tired and sunburnt, but had fun.  Lots of photos and enthusiasm.  A lot of heart felt congrats and good byes.  Team photos and hugs, flags flying, emotional expressions ... some of the female athletes were crying.  It was cool.

I'll have a few closing thoughts in a later post but let me say, Viva la France!   You really did it well.

Merci!

WMA World Championships - day 5

I've now left Lyon and am in the Alps, so I wanted to catch up and issue the first of 2 final reports on the World Masters Athletic Championships in Lyon.

World Championship Bronze Medal - 400m - 55.30

The 400m was a big event for me since I felt it was my best shot for an individual medal.  Already having a Bronze in the 200m took a little of the pressure off, but not much.  I was definitely feeling it the night before, probably more nervous for this race than any.  The night before was pretty restless.

Unlike my competitors (except for Gerhard from Germany), I had not held back in my prelims and run pretty strong (55.46, 56.00).  I knew it would be Brazil and France most likely Silver and Gold and a fight for the Bronze with Germany.

Being my 6th race of the meet, I was pretty tired but feeling ready.  I warmed up less than for the previous races and tried to save as much as possible.  I knew that Brazil and France would finish strong so my tactic was to save as much as possible while getting around the track with as little effort as possible.

To my utter surprise,, they gave me lane 3... I was expecting 6.  So, I had the competition in front of me with James to my left in 2.  France was in 4, Brazil in 5.  With all the pomp and circumstance we get in the World Final, music and introductions, I was really relaxed and casual when called to the blocks.  "On your marks" ... "set"  ... "click" - the gun misfired.  I turned to James and said, I heard a click"... he says he did too, it wasn't just me.  No one was charged and we got a green card.  The second time, we were off.

I pretty much ignored what everyone was doing and tried to stay relaxed.  I felt good at the 220m mark, not tired, the staggers were about even with France and Brazil just ahead.  As per plan, we came around to the home stretch even, the three of us with Germany just behind and the rest of the field beginning to fall away.   I hit my stride and for about 2 steps, I was leading the race.  I motivated me to push hard, maybe a bit too soon, as France started pulling away at the 70m mark.   I couldn't stay with him but I thought I might have a chance for silver.   As we neared the finish, I ran out of gas, Brazil went by, and I felt Germany - as predicted - coming hard.  It was a helpless feeling as I was starting to rig in the last 10m.  As my stride shortened, I leaned hard at the finish, stumbled and went down... it wasn't pretty, but I got the Bronze ... by just 0.07 sec.  France and Brazil won in times that exceeded my PR - 54.46, 55.04, and my time of 55.30 was almost exactly what I ran at Nationals (55.29) on a much faster track.  So, I felt I brought my A-game.  It was my 4th fastest time ever in the 400m.

What could I have done differently?  Well, maybe not pushed it at the top of the stretch and waited til 40 or 50m out.  Perhaps.  Don't know, but as I have lost medals very closely previously, I was happy this came out as it did.   Here is the sequence of photos coming down the final stretch.

   

Well, that's how it unfolded. Everyone pretty much ran what they said they would in their seed times.  I was fortunate, in both the 400m and 200m to get medals.  Many of these competitors, like the Brazilian here in the 400m, came for just one specific event.

As usual, the time leading up to the medal ceremony was nice.  Getting to know the medalists and others backstage at the medal ceremonies.   Gold medalist, Benoit, like me is a music professor (trumpet).  We chatted about music in broken English.  We both agreed at the similarities of the two disciplines, track and music.  Benoit is a remarkable athlete, he won Bronze in the 800m in 2:04 and will be representing France in the 800m Masters Exhibition race at the Bejing World Championships next week.

The medal ceremony was nice, save for some bizarre woman who shoved my dad repeatedly, probably trying to get in position for a photo.   The music and ritual of the medal ceremony is really pretty cool.  The French did it well.  The music, national anthems, introductions, handshakes and at the end, the customary signing of a giant card which all medalists sign.

I didn't really mind standing for the French National anthem a second time.  It was a memorable day.

WMA World Championships - day 4

I had the easy heat in the 400m semis.   The Brit scratched and so it was just me and James - veteran of many national and world championships.  He was in lane 5 and me in 4.  He went out hard, too hard and I followed him.  Mistake.  I paid for it in the end and ran a slower time than in the prelims: 56.00.  It beat me up a bit, since I was rigging at the end... but I won the heat, making it a perfect 4 wins in my preliminary heats of this meet, although this was the slowest heat.

I liked the track at this stadium much better than the main stadium and ... the warmup are was actually beautiful.  A park setting with a shady lane and a dirt path where I did my warmups.  Much better than the jr soccer field of artificial turf at the main stadium.

Looks like it's going to be between France, Brazil, Germany, and me in the finals which is back to the main stadium tomorrow.

WMA World Championships - day 3

My third day of competition went well.

Fastest qualifier in the 400m.  See the list here.  

55.46

Feeling good, confident that I'm ready.   My execution was good in the prelims.  The track at Rhone Stadium is faster than Balmont Stadium, where we ran the 200s.  It was the 4th fastest 400m I've run, and by far the easiest race I've run in the 55's.  I was not totally spent afterward, no rigging at all.  I think I could've even run faster.  My form down the stretch was quite good - the top photo was taken in the last 50m.

With a day off (Thurs) between the prelims and semis, I wanted to run hard to test my race plan, and to simply get a good training run in for the next two rounds.  The next round will have to be a maximum effort if I want to win it.

I was in the very first of 10 heats, so I'm sure some of my competitors got a good look at me ... and a message.  I think many observers would see this as a wasted effort, not a smart race, winning a prelim by 40m.  But I really think I needed to do this.  I felt no stress or soreness afterward.  It was good for me.  Alan T. said to my dad that he thought I should have 'shut it down' coming down the stretch.  I just stayed relaxed and did my thing.

I love this track ... there are big electronic race clock displays at 200m and 300m.   I saw my 200m split and was surprised to see how fast I was moving.  It occurred to me I that I might try for a PR, but that would be too much, so I just stayed relaxed and floated in.  No one else except Gerhard ran this strong in the prelims, and even he was .36 behind me.

They haven't published the start list for tomorrow's semis, but if they seed it as expected, I should have Rob, the defending World Champ from 2013 in my heat, probably me in lane 4, him in 5.  He doesn't concern me as much as 2 others.   He, Gerhard, but more likely Benoit from France and Ferreira from Brazil should be my main competition, assuming I make the finals.

Here are photos of my heat in the M55 400m prelims.  You can see my competitors at the edges of the photos.  (In the second photo, there is a competitor in lane 5 not yet in the photo).

WMA World Championships - day 2

World Championship Bronze Medal
200m M55 - 25.08

My first World Medal.  I didn't expect to medal in the 200m, but happy to collect.  My times didn't come close to the 200s I ran in Jacksonville on that warm wind-assisted SX Mondo track. That seemed the rule among other sprinters that were here, and at the Jacksonville Nationals.  The track at Balmont Stadium is the typical granular red track, a little mushy.   Plus, I am totally sleep deprived. My third night here and I have yet to be able to sleep a complete night.

We had semis in the morning at 10:10am and finals in the evening at 5:15pm.   The weather was great, actually even chilly in the morning. Cloudy, 60ºs.   I was really excited about the semis and sort of lost my head and forgot my race plan.  I went out burning on the turn and rigged in the end, losing a lot of time.  I still won my heat - the slowest of 3, but almost got nipped at the end by my countryman Don S., who I think ran a PR.   My time sucked, 25.24, but it got me third seed for the finals and a good lane - lane 3 with the competition on the outside of me (Bruno and Ric).  Went back to the hotel for a little food and sleep.

The finals.  There was excitement and tension in the air.  Not a lot of smiles in the warm up area.  It was serious business.  I have not run in a stadium this full since the Penn Relays.  The atmosphere was electric with an enthusiastic crowd, choreographed music playing in between introductions of athletes at the starting blocks in 2 languages.  It felt like the Olympics ... or something.

I was determined to run a smarter race and not let myself get out of hand.  Bruno from France had run a smokin' 24.5 in the semis and was the favorite - also having won bronze in the 100m.  He was just to my outside in lane 4.  The dude is fast... but you'd never expect that by his appearance.  Not a particularly athletic looking guy, white, balding with wire rimmed glasses, (sort of looked like the "Radar O'Reilly" character from MASH).  However, he holds the 100m M50 European Record at 11.37.  A respected serious veteran sprinter.  In lane 5 was Ric from England, ran the fastest time in the prelims.

I got a good start and relaxed into cruise mode.  I pulled within one step behind Bruno and Ric a the top of the straight.  Bruno just ran away from Ric and I.   I fought down the stretch with Ric and he got me by a step.  I felt the S. African, Thomas close to me and knew it would be close for the bronze.  I leaned real hard and got it!   James C. was a close 5th and Gerhard Z. 6th.   Bruno crossed the line celebrating with his finger in the air, comfortably ahead.  It was very close for the bronze... 3rd-6th place was separated by just 0.18 sec.

My dad was pleased.  We decided to go back to the hotel and change for the medal ceremony, which was very professional, with all the pomp and circumstance... I stood for the French National Anthem, which the locals belted out raucously.   It was held on a stage in the indoor track arena next to the stadium.  Back stage in the 'medalists only' area, I got to chat with Ric and the W50 200m medalist who all spoke English (an Aussie, New Zealander, and a Dutch).   It was a memorable occasion.

I feel fortunate to have a medal.   Besides Lee who won bronze in M45, many of the big guns of the USA Masters missed getting any hardware.  There were 3 USA men that won medals in the 200m dash, none of 'em gold -  Antwon, Lee and I.

The fence surrounding this track is weird, almost something you'd see at a NASCAR track.  Doesn't make for very good photos.   Ken Stone remarked on his blog, "The track fans of Lyon must be very dangerous to need a fence like this."

If I'm to do anything in the 400, I need to start sleeping!   It's supposed to e 95º for Wednesday's 400m prelims.

200M World Championship Final - M55

Dad and I after the medal ceremony

Medal ceremony

With the W50 women medalists representing Australia, New Zealand, and the Netherlands



The first 40 of 80+ competitors in the M55 Prelims - people from everywhere

Entering the call room, last stop before the track ... uniforms from many nations

Official post race photo: M55 200m finalists