Tuesday, July 30, 2019

Back on track for a short tempo set

First time on the track in a week.  I have been doing somewhat rigorous cross training, 2 major bike climbs on Sat and Sunday, and swimming on Monday. 

My first tiny tempo workout.... just a touch of pain, not the bad injury type of pain, but the good hard work pain... just a little.

I wanted to run a 400m today at 90% but I opted for 2 x 200m w/ 1 min rest, then a hard 100m.  It went well.  I'm getting there. 

Mid 70's and humid, wet track.  I saved my prized Clifton 1s for the actual intervals and warmed up in my Clifton 3s.
Hoka Clifton 3s on 
400m warmup, stretches, drills 
50m acceleration
Hoka Clifton 1s on 
2 x 200m w/ 1 min rest - 29.5, 29.5 
110m - 14.53
I was happy to get both 200s under 30 and there is no way I could have done 4x200m w/ 1m like I do when in 'running shape'.  I think maybe the next step would be 3 x 200m w/ 1m avg 31. 

Before I had full recovery, I launched into a 90% effort 100m... looked at my watch and was severely disappointed when I saw 14.53, but it was actually 110m... as I started from the hurdle start.  It was probably like a 13.3 100m. not bad for trainers and a wet track.

The extra time off from running made a difference.  The only thing is that it makes me want to come back sooner and do it again.  Probably need to wait til at least this weekend to run again.  I really think I could put the spikes on and run a 62 400m right now.   I won't rule out running in the October Chattanooga district meet.  That's a full 10 weeks away. 

Did a gym workout after the track focusing on hams, glutes, lats, and chest. 

Weight is ok, in the 144s after workout and I'm trying again to reduce.  The lighter I am, the less stress on my feet and knees. 

Wednesday, July 24, 2019


Climbed Roark's Cove Rd today on the bike and made a plan to bike the big climb at Raccoon Mtn on Sat with the usual suspects from Chattanooga.   I also did a one set weight workout at the rec center afterward.    I was happy to see, despite the large meals I ate in Atlanta, I didn't gain weight, was 144.4 after workout tonight.  I was going to wait til Sunday to hit the track again but may wait til Monday, or if I'm feelin' it, may try Friday.  I think it's good to have a day off of any leg related exercise the day before a track workout.  I don't know, will just have see how it feels on Sunday.

It's so early in the game and I have mixed feelings about track training.  On one hand, I miss it and want to get feeling 'normal' again and training as usual.   It takes a while to readjust to running and may even help the healing.  Or it could endanger the future training if I go too soon.   My competitive M60 window extends from July, '20 Nat'ls and Worlds, the following indoor season '21 Nationals at the Armory and World's in Edmonton.  Edmonton Indoor Worlds is the latest ever - April 6-12, '21.

So, from July '20 to April '21... that's a long 'season' and that's the window I'm shooting for.  I've always run well indoor and I really would like to peak at that Edmonton meet.  I have this 'pipe dream' that I can once again break 56 in the 400m indoor, but that's unlikely.  I've done it only 5 times (2x in Albuquerque, 2x in Birmingham, and in Korea).   If so, I'd be in M60 world record territory.  My 55.17 in Korea was probably an anomaly.  I did run 55.22 in '16.  The M60 indoor WR is 55.62 for the 400m.  But, that's the thing about track, anomalous performances count.  If I think I'm in anywhere near that shape, I'll travel to the fastest tracks and go for it.

A distance runner I met on line told me he never was able to get back to the elite level he was at before he had this same knee surgery.  However, he didn't have Dr. LaPrade and I think he started running too much too soon.  He's only in his 40's.  I think I'll send him an email and see what I can learn from his experiences.

I still have no idea whether my body will tolerate training for the long haul.  I should have a better idea in a few months.

Short quality workout

At the Marist track.  Summer heat has finally broken and it's cooler.  50ºs tonight in Sewanee.

I almost bailed on this workout, I think I'll take it to 4 days off between track workouts so I'm closer to 100%.   After warmup, didn't feel quite ready to do a track workout, but after a few strides, I did a little.  Went ok.

Hoka trainers on 
250m warmup, stretches, drills 
2 x 40m strides 
100m - 13.82 
200m - 28.78 
100m - 13.57

Definitely a long ways from 'running shape.'  After the 200m, I felt like I would after running a mid 60s 400m when in shape.  Originally wanted to do 2 x 200m with 1 min rest, but maybe next time.

Spoke to Alan and he said he fears his track career may be over because of his hamstring.  He also said "volume is the enemy as we age"... what we need is "quality and cross training." 

Was happy to be on the track with the "Birthday Girl"...

Friday, July 19, 2019

beginning track milestones

Today was the day for the track.  If it felt ok I was going to try my first 300m, and I did.  Went well.

I went out in the hot part of the day because I had plans in the early evening.  It was about 84º with a heat index in the 90ºs.    I brought my brand new Hoka Clifton 1s specifically for the occasion.   After warming up and running some short sprints, I put the Clifton 1s on for the 300m.
Hoka Clifton 3s on 
250m warmup, stretches, drills 
50m strider 
100m -  13.92 
Hoka Clifton 1s on 
300m - 46.5
Doesn't look like much of a workout but it was a milestone.  First time since the surgery under 14 sec in the 100m and first 300m in a time much faster than expected.  I was shooting for 48 and came out quite ahead of goal. 46.5 is about 63-64 400m pace, which is quite good for this early in the game. 

I wanted to do more, but I think that's what I can handle and walk away feeling good.  Both my foot and knee tolerated the workout well but may have hurt if I did more.  Really no more than 4-500m of sprints for now, and I'll take 3 days off in between track workouts, so I'll be back on maybe Tues. 

145 lbs after workout. 

Tuesday, July 16, 2019

not ready yet

Thought I might be ready to do a track workout yesterday but no.  During a warmup, my foot felt pretty achy so I did the warm up on the track, then went to the hill on Roark's Cove Rd to run a few.

Hoka Clifton 3 trainers on 
400m warmup stretches, drills 
4 x 100m hill sprints 19.5- 20.5

I could have run more but wanted to stop and preserve myself for a real workout maybe by Friday.  I usually run these 100m hills at about 18, so these were slower.   I went to the rec center afterward for a 1 set workout.

Today Tues, I've done some abs and pullups, I'll swim in the afternoon, and go to the weight room and bike afterward.  It's a sports camp.


Masters Nationals

I was happy to see Getulio win the M55 400m (54.85) and smash a WR in the 400mH (57.72).  He told me he was injured and not in shape.  LOL.... right.  Happy to see David win the 200m in a World Lead 24.37.   Both these guys ran faster than my M55 PRs. (55.17 / 24.48)

Sorry to see Ben go down in the M60 400m.  He was pretty bummed when we texted.  What a difference in age groups!  The M60 400 was won in 59, only one person under a minute; and Val won the 200 in 26.60 (despite seeding himself at 23.5).

Sunday, July 14, 2019

New lease on summer

I was scheduled to have hand surgery on Friday and I backed out at literally the last minute, I made the decision during the drive to the hospital.  My hand symptoms weren't bad enough to warrant surgery so I opted for some cortisone shots.  The hand feels ok and will likely improve in the coming days.  I was prepared to put away my boat, bike, and motorcycles for the month and possibly the summer.  I had read wide ranging personal accounts of the surgery from 'recovery in a few weeks' to 'never the same again.'   So, I'm fine and it has been a reminder to never take for granted what I have.  Saturday I expected to be in pain recovering, but instead, I was at the lake swimming, doing pushups, and enjoying life.  I swam a lot, about 3/4 mile. 

There will come a time when I can't do a pullup, when I can't run, when I can't use my boat, when I can't play guitar, when I can't bike, and possibly even when I can't walk...   to those who blow off such opportunities to do these things out of laziness when they can, it is sad and you will regret it... someday.  This was a lesson for me. 

So, I've been getting fairly 'buff' in my upper body, doing a lot more upper body work this week and yesterday.   Eating a bit more.   Saturday, I did not intend to run although I really wanted to.  The rec center was open late but was buzzing with activity with a major youth swim meet.  So I went to the track and did a warm up, some drills and 5 x 50m high knee fast turnover sprints on turf.  Then I went to the weight room and did upper body, and glutes.  I was the only person there as the place was really open later than scheduled.

I live a pretty solitary life as my close friends and family are far away, but it's a like living in a sports camp.  I can swim, bike, lift, and run as much as I am able on turf, hills or track.   Frankly, I have little else to do, except occasional musical practicing and recording.  I do hope to get my boat out again week after next, since my truck is in the shop (again). 

It's really difficult to restrain myself from trying to run too often at this point.  I really should not run any more than every 4th or 5th day or so.  Next time I may just run hills instead of track, tomorrow at the earliest. 

It's not been too hot here past few days, just low 80ºs but the water temperature at the lake is about 88º at the surface.  It's like a paradise there, rarely see people except for weekends but on Sat., no one was there from 12:30 - 2:30pm.   I go right to the lakeshore on my motorcycle instead of having to hike the half mile to get there from the road.  I swim the quarter mile across the lake to a beautiful rock beach with colorful wild flowers, it's pristine and warm.  I imagine the fishing is great.  Paradise. 

Thursday, July 11, 2019

Just a few

On the track again tonight.  Felt ok although my stride still feels a bit clunky and asymmetric.   I did a similar brief workout as I did on Sunday.  Slightly more.
Hoka Clifton 3 trainers on 
400m warmup, stretches, drills 
100m - 15. 6 
200m - 32 
100m - 14.4

Running my first 200m in a long time.  Was a bit spooked about trying the 200m because it was this exact distance on this same track I felt that 'snap' in my knee that took me out for this season.  So I ran it easy and it was fine. 

My workouts are going to be similar to this for a while and I may start running some hill sprints.  Probably be at least a week before I'm back on the track because of a hand surgery tomorrow, which will affect my upper body lifting and resistance work for quite a while. 

In a month, I may start putting tempo intervals together with limited rest.  Then the real training will begin. 

Monday, July 8, 2019

First track workout in 8 months

Well, it wasn't a real workout, but I did sprint for the first time, about 85%. 

It was great being on the track again.  Not going to push it, maybe once a week for the next month.  Knee isn't 100% but it's getting there.  It was a steamy humid evening in Sewanee, not hot, about 74º with a thunderstorms all around.  I kept it real brief as a big storm was approaching.

Clifton 3 trainers on
300m warmup, stretches, drills 
3 x 100m - 15.48, 14.82, 14.42

Well, it's a start.  I can sprint, albeit, slowly.  I expect to be back out Thurs as I am having a hand surgery Friday that will put me out of biking and much upper body lifting for weeks.  Hopefully, I'll be back on the track shortly after.  Expect to do some hill running next time.  Hill running is actually safe as it is short stride. 

I'm not as light as I'd like to be ... still around 146-147 lbs yesterday, 145 today.   It's fruit and melon season, been eating more but well.


Thursday, July 4, 2019

First runs

After a strong early mid June of diet and vigorous biking, I've gotten a tad soft after a week in FL with my parents and an unusual chest cold on this July 4th.  Last night I did the obligatory Stairmaster and a few machines, and my weight is OK, 143.8 lbs after workout last night, but I feel soft and not in shape.

While in FL, I did some of my first hill runs.  On Thurs and Sunday I did 3x150 hill runs and it felt OK.  On Tues I did 8 stadium stair runs and it felt ok but not great.  Very out of shape compared to last year when I ran 30 of these.  The next morning I felt a little weak, also due to the cold and travel.

My original plan was to get really thin, then start building muscle.  I did lose weight but 145-146 avg is not 'really thin' and my training has consisted of some cardio plus one set maintenance lifting of a few machines.  No real gains can be made with one set workouts, 2-3 times a week, so I'm just maintaining a moderate level of fitness, not really pushing it.

I can tell with my first runs, running hills and stairs 3 times in 6 days, that I should not be running more than once every 4-6 days or so at this point, and only hills and stairs, nothing fast or full stride. It's been 6 months today and I can still feel a small amount of pain when I really torque the knee to maximum flex and do single leg squats, but just minor.  I believe that the body needs time to adapt to running after so many months off. 

There is no rush!  I don't anticipate any serious interval workouts on the track for at least 6-8 weeks.  I really want to be viable to race a year from now at M60 and in the following indoor season which is a LONG ways away.  The USATF Indoor Championships will be at the Armory in NYC! on March 19, 2021... that is more than 20 months away, and the World Masters Indoor Championship WMACi Edmonton will be one of the latest ever contested... April 6-12, 2021.  That is where I hope to be 100% and back to world class at M60... 21 months away.  If that goes well, I may do Nationals again in 2021.  But all of this is so far away, I have no idea what will happen or where I'll be.  It's just good to have goals.