Monday, October 31, 2016

World Masters Championships - 200m prelims

Ran the 200m prelims in an easy heat today.  Didn't feel real good, a bit tight... probably too anxious, expended too much at the beginning.  25.35 is a very poor time for me, no where near my 'A game' ... which will be required if I have any chance to medal, (since there are 6 guys in this field that could run faster than me).  I was only 5th fastest qualifier and Don was behind me by .03.   I need to relax it out a bit more, save some.  Semis and finals tomorrow.  I have two sub 25 guys in my semi tomorrow including Don, the 100m world champion.  I have lane 5, and the two fast guys are inside me.  I can't freak out if or when they pass me, like Val did in the US final. I need to save some and hope to make the final.

At least the view from my room is nice...

Sunday, October 30, 2016

Training Day

I got a reasonable amount of sleep, slept about 5 hrs .... 11pm - 4am, not too far off normal but I'll need an afternoon nap.  I wasn't going to run today due to sore feet but it was a beautiful day and I wanted to make a 'practice drive' to the stadium, so I was there before 10am this morning.  I wanted to feel my spikes on that Mondo.
Home stretch...

After a standard warmup, I got my spikes on, and did a few starts from the 200m start in my lane for tomorrow: 4.   I ran one hard 150m and it was tiring, glad I did it to shake off the rust.  I did another 100m on the turn and a few more starts and called it a day.  My feet did hurt but felt better afterward and I'm glad I did it.  I just need to remember my race plan for this distance.  I want to get out and up to top cruising speed asap and relax until the last 50m and then put the hammer down.  The conventional wisdom always says 'slingshot off the turn' .. but for me, that is about 20 - 30m too early to put the hammer down.  Shifting to 100% effort at the top of the stretch will result in rigging for me.

The stadium is beautiful.  The only issue is that the designated warmup area is too far away and has too few bathrooms anywhere close.  I think I'm going to warmup on the hill above the back stretch.  Hopefully, they'll open the bathrooms on that side.  Nice weather, only in the 60ºs and bright intense sunshine.  If it were hot, that would be an issue.  It's supposed to be hot on Sat., but very nice the next 2 days.  The strong SW wind will be in the face at the start of the 200m, but a tail wind for the home stretch.  Forecast to be 15+ mph next 2 days.
Western Australia Athletic Stadium

Back stretch, this is where I'll probably hang and warm up
It's going to be a challenge just to make the finals in this 200m field.  There were only two sub-25 sec sprinters in Lyon, there could be enough to fill a whole heat here.  There could be at least 6, maybe more.  Six coming up from the 100m, and a few more like me doing the 200/400.

I drew heat 4 of 7 in the prelims.  2 fast guys in my heat, a Jamaican (who beat me at Penn in the 100m in '12) and an Aussie - both capable of 25.1-ish.   But, both scratched in the 100m, so they may not show.   There were 13 scratches out of 57 entries in the M55 100m.   There are 55 in the 200m, so I think we'll see about 10-20% no shows.  So, to win this heat would be good.

This town is great.  Super scenic, clean, beautiful beaches, people swimming, surfing, kayaking, tons of joggers, and cool places to hang.  I drove the coastal highway and stopped at a few of the parks and a seaside cafe.  A very fit young town, lots of active people.  Modern and clean.

City Park - Indian Ocean

Cafe at the city beach park

Saturday, October 29, 2016

First Day in Perth

The trip was long.  4 hrs to LA, 15 hrs to Sydney, 5 1/2 hrs to Perth... more than 24 hrs in the air.  In all the flights, surprisingly, I never left my seat, never went to the mens room.  Was fairly comfortable on the long flight except for quite a bit of turbulence that shook the cabin side to side.  I had an empty seat next to me which helped a lot.

Indian Ocean
Perth is beautiful.  Like FL in winter. Palm trees, gold sand beaches, beach view from my hotel.  I took a brief nap and took this photo at the beach just steps from my hotel.  I have a sunset view but tonight, it was obscured by a distant shower.  It's very windy here.  Today's 100m had a tail wind and next week's 200m will likely have a tail wind.

After getting through the initial awkwardness of driving a car with the wheel on the right, on the left side of the road, made even more challenging by many traffic circles and confusing GPS directions, I went right to the stadium.

Facilities looked good, great track, big crowd, nice scoreboard w/ large video screen.   Not quite the gravitas of France last year ... with all the choreographed music introducing the races, the 2 languages, etc...   The announcer here is a bit low key by comparison, and it's all in English.  

I watched Don's medal ceremony for the M55 100m.  He won in 11.82, Aussie silver was also under 12, and the tall Belgian took the bronze in 12.1.  Including the semis, 4 guys who will also run the 200m, ran in the 12.1's or better, 6 under 12.26 ... way faster than the field in France last year.

The 200m is going to tough this year.  I think it will take a near PR - mid 24's for me to get into the medals.   I'm staying up this evening so I'm tired and can go to bed at a normal time for me, which is about 11 or 12.   My foot is sore from walking around today so tomorrow, I'll just stretch and rest.  Tempted to go to the stadium as it is open for off day training, but it's going to a be a long 'tournament' and I'll probably just stretch and rest.  Forecast calls for good but windy weather all week except by Saturday, heat may be a factor in the 400m finals.

Don wins gold in the 100m - M55 100m medal ceremony

Thursday, October 27, 2016

Final workout

Final workout of the season.  MTSU ... 77º and breezy, exactly like it will be in Perth.  Happy to see Dean Hayes and Coach Bonner out there.    My last 3 workouts I've patterned after what I heard Lashawn Merrit's coach does:  300s... 3, 2, 1.   Today was one 300m event run in my USA team speed suit that I'll wear for the 200m.  I experienced the phenomenon that I often do when I'm in shape.  Running too fast because it feels too easy.  I started my 300m event run from blocks with a beep start command.
Hoka trainers on 
250m warmup, stretches, drills 
2 x 40m striders 
3 x blocks starts 
300m event run - 39.50 (25.75, 13.75)
It was too fast.  I would have tied up at the end at this pace.  Coach Bonner timed me on reaction and had 38.7.  I was under my target 100m splits of 13 and 26.  It felt good.  Although my feet hurt, it was confidence building and a good final workout.

Not particularly light, 143.9 after workout.

It looks like a fast track... some really fast times from the women masters 100m including Irene Obera running 16.67 at age 82, Kathy Bergen 15.56 at age 76, and the Aussie M50 winner was 12.39, faster than Emma's world championship W45 time - 12.80.

I woke up this morning thinking, "I can't believe I'm doing this."  I leave home for Perth in 2 hrs.  Better get my shit together.


Tuesday, October 25, 2016

event 350 / split 400

Last workout in Sewanee for the outdoor season.    Stunning summer-like day, dry 77º, sunny, light breeze.  After teaching my students, I headed right to the track for two fast runs in spikes.
Hoka trainers on 
300m warmup, stretches, drills 
Puma spikes on  
40m strider 
350m - 48 (26.23, 40.5) 
400m: 300m - 41.5 / rest 1 min / 100m - 14 
3 x 40m from blocks
I was hoping to break 48 in the 350m but I came in right on it... about a 56 flat pace.  Hopefully that will improve on Mondo and in a race situation.  I felt in shape, not sickly tired or anything.  However, I'm glad to be wrapping up my training ... the feet hurt, but with two pads, and my thick hunting socks, they feel ok for a short speed workout.  In general, I'm ready for a rest.

One more brief workout on Thurs. morning before 30 hrs of travel to Perth and 2 days rest.

Last workout in Sewanee - outdoor season '16

Sunday, October 23, 2016

300 event runs / 200s

Spent a lot of time at the track today, running fast under sunny skies and 70º.  In an effort to protect my foot, I did not use blocks or spikes, but I ran as fast as I needed to.

Hoka trainers on 
300m warmup stretches drills 
3 x 300m event runs - 40.5 (26.2/14.3), 40.75 (26.25 / 14.5), 41.5 (26.5 / 15) 
2 x 200m with 1 min rest - 28, 29 
200m - 26.5

I was going to stop at the end of the 300s, but I came back for more and did as much as my foot would allow.  A decent 1500m total volume and most of it fast.

Running a 40.5 split in trainers is where I should be.  I felt more 'lactic' fatigue than aerobic fatigue at 300m.   Still I think it would be 56 pace.  

Feeling a bit tired and beat up, as is normal at the end of a massively long season.  It is a weird time of year to be running outdoor track ... just 6 weeks before the first indoor meets.  US and Europeans are probably in the same boat, while the Aussies and Brazilians are just getting geared up to the start of their season.  It's a weird time for everyone.

I still obsess about maintaining fitness ... even at this late date because the 400m final is still about 2 weeks away.  I'll have 2 more workouts, maybe 3 if I go out tomorrow.  Each one from here on out will taper down.  Probably 2 event runs Tues and one n done on Thurs.  I am really thankful for a lot of free time Monday because Tues is when it starts to get crazy with work and leave prep.

Weight is a nominal 142.1 after workout.

Friday, October 21, 2016

tempo 400s / 200s

A sudden change of weather and the first rain in 31 days last night in Sewanee.   It was a blustery 52º on the track late afternoon.  It didn't go real well.  I wanted to do more volume but felt weak, probably due to less food intake, intended to get as light as possible.  Weighed 140.6 after workout, probably too light.  I intended to do the dreaded 4x4 w/ 2m... but I bailed after 3.
Hoka trainers on 
400m warmup, stretches, drills 
3 x 400m w/ 2 min rest - 70, 69, 75 
2 x 200m  - 27, 27.5
This workout was disappointing compared to my previous, and especially coming on 2 days rest.   I think I'll have a good carb and protein meal and do some weights tonight.  Sat., off and I think I'll get on the track Sun, Mon, Tue, Thurs for my last speed workouts.

Tried out the new Hoka Bondi 4s.  Didn't like them and will return them.   Too stiff and hard. The Cliftons are much better.

Tuesday, October 18, 2016

More tempo 300s / 200s

Unseasonably warm and beautiful evening in Sewanee, 76º, breezy, and mostly clear.   The football team was just wrapping up practice so I had the place to myself after my first set.

Foot has recovered nicely from the race on Sunday.   With pads and tape, it felt OK.

Hoka trainers on
400m warmup, stretches, drills 
4 x 300m w/ 2 min rest - 48, 48.5, 49, 50.5 
4 x 200m w/ 1 min rest - 30.5, 31, 32, 30.5

Same workout as Friday, slightly faster and stronger.  Feels like I'm getting there.

Ordered some more Hokas, the max cushion Bondi 4s.  Softer and stiffer.  Should get me through the prep for indoor season.  Might try them on Friday.  One more tempo workout, then speed.   It's been a really nice past 2 weeks for weather and training.

141.7 lbs after workout.

Monday, October 17, 2016

pool closed, so stairmaster

Foot sore today after 2 races yesterday so I wanted to do water running but the pool was closed.   Instead I did 30 min on the Stairmaster.

Stairmaster machine  
30 min - level 16 (of 20) - hill interval program

I was sweating bullets after 12 min and dripping constantly by the end.  Far more than I sweat with a track workout because there is no breeze to evaporate.

This probably wasn't necessary but I wanted to burn some calories today and put more 'foundational hay in the barn.'

Final Workout schedule
I will do just 2 more tempo workouts tomorrow and Friday, then do speed and race modeling / event runs on Sunday (10/23), Tues (25), and Thurs (27) - the day I leave.

Perth Time
Perth is 13 hrs ahead of my local time.
Soon as I get on the plane in Nashville, I'm going to wear a watch that has Perth time.  So... Perth time, I leave Nashville 6:30 am (5:30pm local) Friday to arrive in Perth noontime Saturday.  So, my last workout Thursday morning will be like running late at night Perth time (midnight Thursday night).  I will essentially have 2 1/2 days rest before the 200m prelims.

I received official approval from my employer for leave to compete in both Perth and Daegu in March.  Nice that there is an official policy that provides for leave time for state employees to compete in world athletic competitions.

Sunday, October 16, 2016

Meet report - Chattanooga district meet

It was a good last tuneup meet for me before the WMAC in Perth, and I'm happy that my foot held up ok, and I ran some decent times.   The blue GPS track in Chattanooga is a good surface and an IAAF configured track.  It was a bit breezy and pushing 80º when the sun finally broke through.

200m - 24.92 (h) 
400m - 55.99 (h)

I wasn't going to run the 200m, but I thought it would be good training, and it was first.  Both races went OK, but I played it a bit conservatively.  Didn't want to get hurt or rig up in the 400m.  Definitely more left in the tank.   Both races, I had outside lanes and never saw anyone through the whole race.  Small meet, they ran age groups together.  I decided to wear my Nike Team USA uniform.  (It's the USA Olympic uniform from London '12.  Thanks to USATF).

Not a great or aggressive start but it felt OK.   From lane 4, I accelerated to full speed around the 120m mark, but relaxed toward the end and coasted across the finish.  Was about 25m ahead of Jack, a new M60 guy who ran a PR 27 low.  (Heh .... listen to the comment from the starter at the end of the video).

From lane 6, never saw anyone, and my start was much better (than the 200m). I played it a little conservatively and hit the 300m mark about .5 to 1 sec off my usual 40 flat split.  But the last 100m felt good, no rigging, and not terribly painful, (unlike a few races I've run this season).  It was decent execution but not pushing to the edge.  I finished before the rest of the older field turned the corner to the home straight, about 100m ahead of 2nd.  This time was about the same time I ran 2 weeks before the Jacksonville Nationals last year (56.23 FAT).  So, I think I'm fairly ready.

The foot was definitely sore afterward but not too painful during the race.  I was able to use my regular meet spikes without socks and with the Rock-tape and pad.

I was very happy to share the meet with Roya (W55) who won both the 100m and 50m races against some women who were in the younger age group.

She's a natural.  Look at this form, and she doesn't even train...  16.50 in the 100m.

Roya Wins Two Gold Medals

I also was inspired to see 90 yr old sprinter Charlie Baker run multiple events. Amazing.

With M90 sprinter, Charlie Baker

Friday, October 14, 2016

Volume tempo 300s / 200s

Perfect conditions at the Sewanee track, very quiet, fall break has begun.   Mid 60ºs and cloudy, light breeze.  This is the biggest workout I've done in a while.  The foot is a bit better but far from normal.  At least it's not worse.  I did this workout twice in June and July.  This one was a bit slower and every bit as hard.  Real suffering.
Hoka trainers on 
300m warmup, stretches, drills 
4 x 300m w/ 2 min rest - 47.5, 48.5, 49.5, 52.5 
4 x 200m w/ 1 min rest - 31, 32, 33, 31.5
Normally, wouldn't do this type of workout 2 days before a race, but I'm really not considering this race a 'real race'.   Just a time trial to see how my foot holds up to 400m in spikes.   I'm a whole lot more optimistic than I was a week ago.    Before this workout I tried 3 different pad configurations with the usual k-tape.  I went with the gel pad under forefoot and the metatarsal pad behind the injury.  The pain was there but not bad, worse on the first one, and almost gone by the end of the 1st set.  Still haven't taken any anti inflammatory drugs, it's not really swollen.

This was a good 2000m total workout.  I have just 5 track workouts left after Sunday's race - Tues, Friday, Sunday, Tues, and the day I leave Thurs.   I think two more hard volume tempo workouts then speed/ race modeling for the last 3.

Inside 2 weeks now.  Weight is good but maybe on the light side, 141.1 lbs.  Felt a bit weak tonight, especially on my last 300m.

Tuesday, October 11, 2016

500m + tempo 200s, 100s from blocks

Perfect night in Sewanee to train, except for the presence of an 0-5 football team.  They essentially hogged most of the track and after one 500m, I used the back stretch to do my 200s.  Perfect weather, very dry and 68º.

Hoka trainers on 
400m warmup, stretches, drills 
500m - 77 (61, 16) 
4 x 200m w 1 min rest - 29, 30, 32, 33 
Puma spikes on 
4 x 30m from blocks at the 400m start 
2 x 100m from blocks at the 400m start reacting to beep - 13, 13

It went ok.  My heavily taped foot was ok.  Felt good enough after the 200s to get the spikes on.  I am fairly certain my foot is not getting worse and I know racing in spikes, it will take a beating but I think I can handle it.   I used heavy socks in both my spikes and trainers.  Actually, my foot feels fine tonight after workout, better than when I started.  But, if I didn't have this issue, I probably would be doing more volume ... like 2 sets of 200s instead of one.

 142.0 lbs after workout.

Monday, October 10, 2016


I pushed it pretty hard in the pool today, got my heart rate up over 160.

Pool running 
10 x laps w/ 30 sec rest  

Perth weather looks ok except for the wind.  Looks like a very windy place, most days have winds over 10 mph and many are 15+mph.  It seems to rain just one day out of 6 and the dewpoint (humidity) is extremely low for a coastal city.  The stadium is less than 2 miles from the sea.   The temperature is very changeable... 85º high one day, 60º high 2 days later.  So is the wind, no prevailing direction, looks different every day.  If the wind is W, SW, or S ... would mean a tail wind for the 200m.  Stadium homestretch goes from SW to NE.

Sunday, October 9, 2016

Split 400s

On the track early afternoon in Sewanee, bright sunshine, low 70ºs.   Foot feeling worse than before but tolerable.

Hoka trainers on 
300m warmup, stretches, drills 
300m / rest 1 min / 100m - 41.8, 14.5 
300m / rest 1 min / 100m - 42, 14.5 
300m / rest 1 min / 100m - 42.5, 14.5

It kicked my ass and the foot felt sore but ok afterward.  I tried some new taping and adjusted the pad 3 times, looking for the magic placement to offer the best support.  The workout was a butt kicker, really felt it in the glutes.  My pace was probably about 57 high- 58 low, running from the 400m start into a headwind.  I feel like I would have to perfectly execute to run low 56s at my present state of fitness.  I'm not able to put in the volume I feel is necessary and can do just what I can tolerate.

My foot will probably suffer a bit when I race a 400m in spikes in one week.   I have just 2 track workouts scheduled before then - Tuesday and Friday.   I'd like to put in more volume on Tues if I can tolerate it.  I'm signed up to race the 400 and 200 but doubt if I'll do the 200.  My first 200 since Nationals will probably be in Perth.

I think I should go to the pool tomorrow to get in a workout in anticipation of my 2 days off Wed and Thurs this week.

I got my prescription filled, and it wasn't a steroid.  It was non-steroid anti inflammatory - Meloxican, so I won't have to worry about filing paper work with USADA.  I still haven't taken any medication.  The foot feels ok afterward, better than when running the first rep, and usually better on the second rep of a workout.

142.4 lbs after workout.    17 more days before I leave.

Friday, October 7, 2016

tempo 300s

Back to the track under a perfect 72º night.  Stadium lights on after a lacrosse scrimmage in Sewanee.
Hoka trainers on 
400m warmup, stretches, drills 
4 x 300m w/ 2 min rest - 47.5, 48, 49.5, 52.5 
Puma spikes on 
100m - 13.2

Wanted to do more, but I'm back on the track every other day for the next 4 days (with a sore foot) so I made it short.   I tried a short sprint at the end of the session in spikes.  Felt ok at first, but hurt toward the end, not severe.  Always feels ok afterward, but hurts next morning.  At least it does not seem to be getting worse.

This workout did kick my ass.  Don't feel prepared yet.  I ran this same workout faster in June and July... just the last rep.

My weight is finally there.   141.7 lbs after workout.

Monday, October 3, 2016

Race schedule for Perth World Championships

Finally, the specific schedule for the WMAC in Perth has been released.  My schedule:

  • 1:40 pm, Mon., Oct 31 - 200m Prelims
  • 10:15 am, Tues., Nov. 1 - 200m Semis  /   2:35 pm, - 200m FINAL
  • 1:37 pm, Wed., Nov. 2 - 400m Prelims
  • Thurs., Nov. 3 - off
  • 1:35 pm, Fri., Nov. 4 - 400m Semis
  • 3:30 pm, Sat., Nov. 5 - 400m FINAL
  • Sunday, Nov. 6 - Relays

The good thing is that all my races are on the same new Mondo Super X track in the big stadium.  Wish there was more time between the Semis and Finals of the 200m, but with 4 hrs, I'll be able to go back to my hotel for 2 hrs or so.    I could run relays if I feel ok because my flight leaves 10:30pm Sunday night.   I don't think there will be enough people for a relay.  I doubt if Don M. will hang til Sunday, as he is finished on Tues.  If he did, we could surely win the 4x100.  I might be asked to run in a younger age group like M50 to complete a team. We'll see, but I'm doubtful.

Western Australia Athletic Stadium - Super X Mondo Track

Back on track

Pain is temporary.  Quitting is forever.

It went ok today.  With the foot taped and padded, there was less than moderate level pain.  It didn't feel too bad afterward.  I think I will be ready.  After all, in Perth I'll be running a grand total of just 1800m in about 4 min... 6 races. (I often do more in a workout).  So, that is not a lot of volume in 6 days (with one day off).

Speed endurance today, everything 90%
Hoka Clifton trainers on 
300m warmup, stretches, drills 
2 x 500m - 77.5 (61.5 / 16), 81 (64.5, 16.5) 
300m - 42.5 
200m - 26.5
Blasting a 77 500m was a hard first run after 6 days off the track.  Made me feel like I have work to do.

One thing I learned, exact placement of the meta pad is essential.   1/2" off, or too big, it won't work as well.   I spent $25 on pads that probably won't work.  The Rock tape is essential and very helpful.  I have a half-size-big brand new racing spikes that I will probably make use of, at least in the preliminary rounds so I can wear socks and pad.  I could actually wear one just on my left foot.   Same color.

I have not taken any NSAIDs or any drugs of any kind.  I will need to get back to hard tempo work on Friday.  1500m wasn't too bad for a first time back.  Will probably need to stay under 1600m for workouts.

Need some stretching and massage.  Borrowed a lacrosse ball just for that purpose.   This coming week - Pool tomorrow. Wed off.  I may row on Thursday night, track Friday, Sunday, Tues next week.
143.2 after workout.

Slipped my spikes on and was surprised that they felt no worse than my soft trainers.  The stiffness of the spike plate seems the limit flex and protect the injury.

Sunday, October 2, 2016


Did some aqua running today.   Haven't done this in a while but plan to do this once a week for the next 3 weeks.  If you don't know what deep water running is, check it out.

I feel pretty good, think I'm in shape considering 6 days off from the track.   Morning weight was 143.5.

Aqua running 
10 x 75-80 sec (~136 steps) w/ 30 sec rest

Tomorrow is my return to the track.  Looking forward to it.

Saturday, October 1, 2016

Not yet

Decided to wait til Monday to return to the track to be safe.   It's not healing real fast but it is better.  I need to expect some end of season aches and pains but I don't want to damage myself.   I did the rower for the third consecutive night, some stretching, A skips and B skips.

Tomorrow I will do aqua running in the pool.   I'm going to do only 2 track workouts this coming week, Monday and Friday.  Then if all goes well, then the following week - Sunday, Tues, Friday, and race Sun 10/16.

I could have run today with some moderate pain but better to wait I think.   Still have almost 4 weeks.

Did less on the rower but harder with less rest.

Concept 2 rower 
5 x 500m w/ 90 sec rest -  1:55 - 1:58  (39 spm)