Tuesday, February 25, 2020

300s

Beautiful day to train in Sewanee, 56º and mostly sunny with a light SW breeze.  First time this year I was able to take my shirt off for some reps.  Track was wet from rain last night.

Wasn't feeling too great at start of workout but that improved.  I was going to do a tempo set of 4x300, but I ran the first one too fast to complete 4.  I thought it better to do 2 more of quality than to fall apart in my 4th tempo 300m.  (300s were run straight-turn-straight)

Hoka trainers on  
350m warm up, stretches, drills 
3 x 300m w/ 2:30 rest - 49, 50.5, 53.5 
2 x 300m - 45.40, 42.43

The last two 300s were run pretty hard, the first just concentrating on form, and the second, with everything I had left.   Took ample rest between.  I was quite happy to finish the set of 5 with a 42.4 300m, especially after doing 25 min on the stairmaster last night. 

Feeling in decent shape, like I can cruise a 27.5 200m without much effort.  Next thing is to begin work on short speed and acceleration.  That's a completely different thing.  I hope to maybe start that, gingerly,  in a week. 

Weights tonight.  Looks like cold weather Friday, but nice on Sunday, showers on Tues but warm. 

Still a few lbs to lose.  144.3 after workout. 

First shirtless workout of the new decade








Sunday, February 23, 2020

split 700, split 500

Cloudy, light winds, 49º at the Sewanee track on a quiet early afternoon.  I was going to try and 'one up' myself from my previous 2x500m workout, but I decided to vary it a bit.   These split intervals are an ass buster, but like any tempo workout, they're over quickly.

Hoka trainers on 
400m warmup, stretches, drills 
'split 700' - 500m - 82.5*, 1:45 min rest, 200m - 32 
'split 500' - 300m - 43.8, 1:45 min rest, 200m - 31

Took full rest in between sets.  I screwed up on the first 500m and ran 537m.  *Was supposed to cut to lane 1 after 300 but I ran in lane 6 the whole way, so the 82.5sec 500m is an estimate.  I knew something was wrong when I came up a second or 2 short at 400m.  I know for sure my first 300 was about 47 - 47.5, ahead of my goal pace of 48, so my 400m was probably 64ish.  When running these in the past, I had done 1:30 min rest.  So, my intention was to not compromise on speed and take a little more rest.  As far as speed, these times are comparable to past such intervals, not too far off.  The split 700 definitely kicked my butt.  Felt it in the glutes.

Everything feels fine.  Seem to be tolerating this workout schedule ok.  Feeling stronger every time I go out.  Next workout will be midday Tues., and the weather looks fine.  Probably keep chipping away at the long sprint endurance for at least another week before I start to introduce, speed and accelerations.  I think an event run in spikes isn't too far away.  Maybe a couple weeks.

144.5 lbs after workout.

Friday, February 21, 2020

tempo 200s, 300, 200




Beautiful sunny day at the Sewanee track... mid 30ºs with snow still on the ground in shady spots. The bright sun and light winds make the cold temps ok.

I did essentially 2 sets. One tempo and one speed.  I took full rest between sets.

Hoka trainers on 
400m warmup, stretches, drills 
4 x 200m w/ 75 sec rest - 30, 30.5, 31, 32 
300m - 42.11 
200m - 26.70

The 4x200m set was a full second faster on avg than my previous.  I guess I'll start shortening the rest.

The 300m was essentially an event run.  My splits were about 13.2, 14.2, 14.7, straight-turn-straight.  Even though it was run with a 3 step flying start, it tells me that I could probably break 60 in a 400m right now... particularly since this was after a 4x200 tempo set.  Was happy to finish with a sub 27 200m.  Decent times since I've done zero speed work and haven't put spikes on in over 17 months.  Both these long sprints I felt like I was tying up a bit near the end so I'm far from being in race shape.

My plantar fasciitis is officially gone.  I'm kind of itching to put spikes on but I'll give it at least a few more weeks.  Weights later tonight.

145.1 lbs after workout.  This should be coming down this weekend.  Eating well.

single leg squat night


Massage Gun
I bought a budget massage gun, one of a thousand like it for $160 on Amazon from China.  Top of the line guns can go for $600.  It made me a believer. 

As I was warming up with leg swings, I 'felt something' in my right hamstring, like a knot, strain, vulnerability ... so I tried out my new massage gun on it and it worked.  Whatever it was, the gun fixed the issue.  I was able to run fast without reservation.  I'm considering returning this one and getting a better one since the 'stall force' on this one isn't very high.  It only works strongly enough at full speed.  There are guns for about $300 that have a far better stall rating than this one.  I'm going to hang on to this one for a while.  It wasn't fully charged when I was using it.    It may be ok.  I was looking at a Kraftgun which you can buy for $320 with the optional 4 yr warranty.   The gun I bought doesn't have a warranty beyond the 30 day Amazon warranty.

Tuesday, February 18, 2020

tempo 300s

Foggy and damp, 53º ... thanks to weather radar, was able find a break in the rain to get my workout in around 10am, earlier than usual.   Did my first set of 4x300m of the training season.  Not particularly fast but, mission accomplished.
Hoka trainers on 
300m warmup, stretches, drills 
4 x 300m w/ 2:30min rest - 50.5, 50.5, 53, 53
I really wanted to complete 4 so I set my bar low, pacing goal of 51 and bit more generous rest at 2:30 min.   Of course the last one was really hard as usual, but I left feeling not beaten, like I could've done more.  The main thing is I'm healthy and will up the intensity as the training season goes on.   I've not done 3x week workouts on the track for a consistent time since '18, so it's a good start.

I also did weights Sunday and Monday, I switched from glute machine to single leg squats to save my back, and I felt a little sore from the squats Sunday.  Monday night I got back on the stairmaster for 25 min and did some weights and stretching. 

I'm getting serious now about losing this fat, eating real well, intermittent fasting.  144.7 after workout.

Meet Schedule
I've posted a tentative race schedule in the sidebar.   I was actually thinking I might try and race in April if I felt like it. Berry has a meet on April 11.  I can't race in Sewanee 4/17 because my student scheduled a concert that night.   I'll see how I feel in 6 weeks.  Last yr, 5 guys ran over 56 in the Berry meet so I wouldn't be too far behind.  I'd be thrilled to break 58 first time out, elite for M60. 

USATF GA scheduled their masters /open association meet on, May 30 - a week after the Atlanta Relays, a very hyped open / masters event.  That would mean racing 3 weekends in a row.   I still haven't heard when the AL assoc. meet will be. 


Sunday, February 16, 2020

Foundation 800s

In Atlanta at the Marist track, was forecast to be 58º and sunny today, actual: 44º, cloudy, damp, rain ending, wet track.   Fortunately no wind.

This was somewhat of a recovery run workout.  A decent work out but didn't kill myself.
Hoka trainers on 
300m warmup, stretches, drills 
2 x 800m w/ about 5-6 min rest - 2:43, 2:51.5
I'm probably in about the same shape as I was in Sept. when I was doing 2x800m foundation workouts before plantar fasciitis took me out for 3 months.  It's really the beginning of a long process and I have to keep chipping away.  It's going to take months to get back, but I have time.  13 weeks til first race, 20+ weeks til Nationals.  The good news is that I'm healthy, able to tolerate track workouts with no problems 3x per week.  My feet are better than they have been in a while.  I shouldn't expect to be turning the same times in interval workouts I was before my championships in '15-'17, at least not for 12 weeks or so.   This is the longest I've not raced since I started masters track, it's been 17 months.

In the not too near future, with nice weather, I'm going to be tempted to put spikes on and see where I am for a 300 or 400.

Looks like steady rain predicted for my next workout day on Tues, but temps in the 50ºs.  I could either take my rest day Monday and run in the rain Tues, or cross train Tues, or... go out tomorrow without a day's rest since it's supposed to be very nice weather on Mon.  We'll see.

Friday, February 14, 2020

500s, 300

Cold but sunny, an occasional north wind blowing, about 33º at the Sewanee track.  It was an exhausting workout despite the relative low volume.  Just felt harder than it should have.  Not yet close to the shape I was in 2 yrs ago.
Hoka trainers on 
300m warmup, stretches, drills 
2 x 500m - 84, 87.5 
300m - 48
I was expecting to run 2 or 3 500s at about 83.  Not even close.  It's going to take some time.   There was a time I could run a 500m in 73 low in spikes less than 2 yrs ago.  First one today was about 66.5/17.5, second one, a gust hit me in the face on the second turn and slowed me to 70/17.5.  It was pretty humbling to run that slow with that much effort.  I finished with a stiff 300m and was going to run a second one but bailed.   The good thing is at least I'm healthy and everything is ok.  Maybe the cold and wind was a factor, or maybe because I had a very light day of eating yesterday... but at least I'm getting lighter.  144.3 lbs after workout. 

Not sure what to do on Sunday.  I was doing some 2x800m foundation workouts last Sept. and maybe I need to do at least one of those a week for a while.  Feel like I need more long sprint foundation, not sure that extensive tempo alone will do it.  Taking a month off is like starting from scratch.

 This is going to be hard.  It always is.

Tuesday, February 11, 2020

200s, 150s

46º damp and foggy in Sewanee today.  At least there was no wind or rain.  Fog wasn't too bad, visibility about 80m, I've seen it much worse.   My first set of 200s, did them conservatively so as to complete the workout.
Hoka trainers on 
300m warm up, stretches, drills 
4 x 200m w/ 75 sec rest - 32.5, 33, 33, 32.5 (track) 
6 x 150m w/ 50 sec rest ~ 25 (turf)
I ran the 200s in lane 8, in both directions.  Didn't want to get too fatigued to finish 4.  I probably could have done 5 but I saved some for the 150s.   Would eventually like to work back to a standard of where I was doing 4x200 w/ 60sec rest in under 30 avg.   That'll take time, but this is a start.  I was also 5 lbs lighter and 4 yrs younger when I was doing that.  After a relatively lazy day on Mon, save for a light one set weight workout Mon. night, I was a bit heavy for this workout... 147.5 lbs.

Pretty healthy now, save for a little lower back soreness, maybe because of weights.  I think this 'Sun, Tues, Friday' training schedule on the track will be what I'll stick with, but in addition to weights, probably need to supplement with some additional cardio stuff, like stairmaster or water running.  Weather looks ok for Friday and Sunday, but cold on Friday, mid 30ºs.

146.6 lbs after workout.

Monday, February 10, 2020

Rainy day musings...

Good recovery day, slept a lot and feel like I'll be good to go for a light weight workout tonight and track tomorrow if the rain stops.

Here's a couple thoughts on various things...


Shoes:

My Clifton 1s are the best training shoe I've ever used.  7.1 ounces, good traction, responsive, and protective.  The soles have a combination of white soft foam with patches of more durable green rubber.  The problem is that the soft foam wears very quickly, especially where I strike near the outside of my foot.  I built up the wear area with a liquid rubber product called Shoe Goo, and it seems to be working.  Here is a photo of what I'm talking about.  Both the same shoe, one new, the other used with the glue product added.

The used shoe has the red tint from the track and I've added a second coat to the circled area on right, and a first coat to the circled area on left.  I think it's going to help these shoes last a lot longer.  The circled white areas are very soft and spongy, which gives this shoe it's great spring and shock absorption.

We'll have to see how it wears over time.







Competition, not getting any easier 

Looks like Ron, Mike F., and Ben are already laying down some great early season M60 indoor times.  Ron ran a 58.23 in Jan. on a flat 200m track.  He's #1 M60 indoor right now, Mike F. at 58.8 also on a flat 200m track, and Ben at 59.1.  By July, these guys will be fast.  Add Tyrone, Jim, and others, it'll be a very competitive Nationals.  Trevor has run 57.7 in Australia's outdoor season, now leading the M60 world.  Many other Aussies and Jon. W from the UK will make the Toronto meet a challenge.  Benoit, Gerhard, and others have yet to make their presence known, but will likely appear on the world scene.  Don and Alan are likely to be smokin' in the 200m by Nationals. I may or may not run the 200m, especially at Worlds due to the f'd up schedule.

One good thing about this is that if we can organize it, the M60 indoor and maybe outdoor relay records should fall.  Anselm just broke the indoor M60 800m WR, and with him, and any of these guys above, the M60 indoor 4x4 record will be gone... it's only 3:58.03, a 59.5 average.  The outdoor record possibly as well, 3:51.33, a 57.8 avg.  I also think the 4x1 and indoor 4x2 WRs could be had by the right team in the right venue.  For indoor, I'd say Armory 2021.  Still bitter about that WR we ran in the 4x200m that was taken away from us due to an officials' error (that did not give us any time advantage).  That 1:37.88 was more than 1.5 seconds faster than the listed WR of 1:39.40, and would have stood for a long time.  We averaged 24.47 a leg... indoors.

Training going forward

Looking back at my previous pre championship training cycles, 2015 and 2017... I did a huge amount of foundation and volume in 2015.  Over distance 800s, 600s, 500s, and 400s for about 5 weeks in April - May.  In 2017, before Korea, a lot of tempo work, 300s and 400s with limited rest, and long 'split intervals,' hills, and event runs.  I'll probably lean more toward the '17 training cycle with the tempo runs with gradually increasing speed and less rest.  It's going to hurt if I think I can just dive into 4x3s w/ 2m, and 2x4x2 w/1min and run what I usually do, so I'm going to try and lessen the speed and increase rest and work my way back up, otherwise it will be an exercise in torture and frustration, well... it's always torture, regardless.  I'm leaning against the 300m hurdles, I think it may be just too risky and too hard to learn.

Schedule

I'm probably only going to run 3 meets this season before Nationals and Worlds.  I might add another if it fits my schedule, like maybe the AL or GA assoc.  We'll see.  I thought about running Sewanee 4/19, but my student scheduled his Sr. Recital that night.  I'm really gunning for Nationals at the Armory in '21.  I'm hoping to continue good training through the fall and improve from what I run this summer.  Of course, being uninjured is #1.

May 16 - Nashville masters
May 24 - Atlanta relays
May 30 - USATF GA Association
June 20-21 - Nashville Sr Games
July 9-11 - USATF Nationals
July 20 - Aug 1 - WMAC Toronto



Sunday, February 9, 2020

Track and turf

Low 50ºs and windy on the Sewanee track this afternoon.   Happy to be healthy again, but today reminded me that 400m training is a painful business. 
Hoka trainers on 
300m warmup, stretches, drill 
3 x 300m w/ 2:15 min rest - 48, 49.5, 52.5 (track) 
6 x 150m w/ 50 sec rest ~ 25 (turf)
When in top shape I can sometimes do 4 x 300m w/ 2min rest at 49.   That has been my goal for much of my masters career, but most workouts, I've fallen short of that mark, even when in shape.  I think I've only exceeded a 49 avg a few times over 4x w/ 2 min rest. 

This was my first set of 300s in a year+ and it reminded me how hard 300 repeats are, especially with limited rest.  To ease into this, I decided on 3, but not to compromise that much on speed or rest.  It was very hard, there would have been NO chance I could have done a 4th.  The 3rd took me to my knees, although the first was pretty easy.    Perhaps next time, I'll ease off on the speed, and add a bit more rest in the interest of volume and try to get 4.  Definitely a painful business. 

I finished with some easy turf running, nothing fast.  Overall 1800m, decent volume. 

I did my track stuff with the Clifton 1s today. On Friday, I applied this stuff called Shoe Goo to try and shore up the part of the sole that wears.  First application was fairly successful.  It didn't peel off and I'm going to build up that spot with another layer.  Hopefully it will give these great shoes more longevity. 

I was in the gym Friday night for a glute superset, and Sat night for a light ab and hip flexor workout.  Calves are still a little sore from the Wed stadium stairs!

A lb heavier than last workout, probably due to the partying last week at Guitar Fest.
145.5 lbs after workout. 

This coming week looks a lot like last week.  Rain all week and turning cold by Friday.  I may try to get a track workout in mid day Tues., then again Friday. 

We had a surprise snow in Sewanee Saturday morning, it was really enchanting, especially with my Guitar Festival performances over.  Awesome weekend.


Thursday, February 6, 2020

Stadium stairs

At MTSU on Wed, was able to get in a stadium stair workout just before the big rain.  It was fairly warm, almost 60º.

It was really hard.  I hadn't done this workout in more than a year I think, and it was grueling.

Hoka trainers on, 200m warmup stretches, drills 
15 x stadium stairs

It was hard because I ran the first few at full sprint, I took significant rest after each group of 3, including a bathroom break after 8.  Even so, it definitely produced a type of fatigue I've haven't felt in while.  Not so much a cardio workout, more of a strength workout that left my legs shaking.   My calves are the most sore today, moreso than quads, which I expected. 

I may do a light shake out workout on Friday, but it's supposed to be brutally cold, below freezing and windy, so my next real track workout may not be until Sunday, when it's forecast to be mid 50s and sunny.

Sunday, February 2, 2020

On the track, brief speed workout

Wasn't planning to go to the track today, but I felt fine, so I let it fly.  It was sunny and 60º today, but a bit breezy.  The rest of next week is rainy and busy so I may not be out again til Friday.  If it stops raining long enough this week, I'll hit the stadium stairs.

This is the first time I'd been out after just one day's rest so I just did 2 hard long sprints, some band work, stretching, drills, and called it a day although I wanted to do more.  This was somewhat of a breakthrough workout for me because it was the first workout exclusively on the track in almost 2 months, first since the plantar fasciitis injection, and the fastest I've run in a year.  I've been chomping at the bit to run a little fast, still not 100%, but close to 400m race pace on the 200m.
Hoka trainers on 
300m warmup, stretches, drills 
50m striders 
300m - 44.5 
200m - 26.56
Running with the new Clifton 1s is on the track is like running on air.  Wish these shoes didn't wear so fast.  It feels really good after putting in some miles on turf.  Still running no faster than 90% effort on the 200m, but even with a 3 step running start and a little tailwind, 26.5 in trainers for me is faster than I've run in a long while.  I was concerned my quad would fail so I held back just a little, but everything felt fine.  I think I could definitely run 61 or less in a 400 right now.

144.2 lbs after workout.  Starting to get my sprinter body back.

Friday, January 31, 2020

more 150s and a track sprint

Nice training weather, 50º occasional sun, light breeze.   Was tempted to do this workout on the track but I stayed on turf for all except one sprint.

Hoka trainers on 
300m warmup, stretches, drills 
8 x 150m w/  50 sec rest 24-25 sec (on turf) 
2 x 150m w/ 30 sec rest - 21.5, 22 (on turf) 
200m - 28.06  (track)

I one upped from last workout pushing the reps to 8 with 50 sec rest.  Then I ran 2 a bit harder, about 80%.    After 10 150s, I wanted to do one track sprint, I ran a relaxed 200m at 85% in lane 8 going the opposite direction.  It felt good to be on the track, and not have the dampening effect of turf that shortens the stride.  I went cautiously and relaxed.  Wanted to do another but felt it best to wait.  I'm probably not going to be back running til after my concert Mon, so Tues, I may run the stadium stairs since I'll be at MTSU.

Looks like the plantar issue is finally about gone.  I think I'll still split my running workouts between track, turf, and hills/stairs.   I don't expect to try anything close to full sprint for a at least a few weeks.

145 lbs after workout


Tuesday, January 28, 2020

150s, less but more

I ran today on 2 days rest for the first time since my plantar fasciitis shot and it went ok.  A little less volume but a little faster.  Beautiful day to train, 50's sunny, calm winds.

I did my first set of 6 x 150s with 10sec less rest than last time and I really felt it.

Hoka trainers on 
300m warmup, stretches, drills 
6x150m w/ 50 sec rest ~ 24 - 25 
2 x 150m w/ 30 sec rest - 22, 22.5 
150m - 20.5

The last 150m, I ran at a cautious 85-90%, not wanting to strain my quad which isn't ready for full speed work.  It went ok, about a 27 sec 200 speed.   I didn't want to push it after that, so I shut it down for the day.  I've got to be patient!  Will be back in the gym tonight.

Trained in my wonderful rare Clifton 1s today.  Still have one new pair unused.  I think the Clifton 6 looks good, closest to the Clifton 3 and 1 since they started making the series, but haven't bought a pair.  Also may try the Hoka Rincon which is as said to be as light as the Clifton 1.  The problem with some Hoka shoes and others is the upper can be too flexible, a knit upper doesn't allow for a good firm lockdown for a sprinter.    My relatively new Hoka Clifton 3s and 1s are already showing a little wear but a lot of life left in them.

145.7 lbs after workout.   Still significantly above race weight but a long time to go.

Saturday, January 25, 2020

150s

Seems like forever since I did a workout, but it has only been 3 days.  I went to the track today and measured a 150m straight diagonally across the turf.  It's easy to remember because it from lane 4 on the track across the field to lane 4 on the other side.  Exactly a 150m straight. 

It was a typical winter day in Sewanee, 36º but it felt a little colder since it was cloudy but thankfully not windy. 
Hoka trainers on 
300m warmup, stretches, drills 
2 x 6 x 150m w/ 1 min rest, about 12 min between sets  ~ 24.5 - 25 sec
400m cool down jog, 200m backward running 
So, extensive tempo.... twelve 150s, not fast about 33-34 sec 200m speed.  This was by design because the last time I was out, I 'felt something' in my L quad when pushing the last rep... and the next day it was sore, a definite strain.  Not a bad strain, because 3 days later, it's gone, but I didn't want to reinjure it and create a problem.  Like Bob Lida once said, if you haven't sprinted in a while it takes a while to get the muscles and tendons accustomed to it because they're stiff, like leather.  I basically revealed a weakness and I know exactly how to fix it.  Dr. LaPrade told me to take it easy on leg extensions, so now that I've healed, I need to do more leg extensions and explosive band work on the extenders.  I some last night and today before I ran to make sure there wasn't a lingering strain before I went out.

Notice.. I've not yet mentioned plantar fasciitis.  I really think I'm just about over it.  Only feel it slightly after waking up and not at all in my workouts.  I want to make sure it's gone before cranking up the speed and running turns on the track.  I'm thinking 2 more workouts on grass. 

I'm going to ramp up the frequency of running workouts going out again on Tues, so that'll be with 2 days rest then again on Friday.  I'll be in Murfreesboro a week from Tues so that might be my first track workout or maybe stadium stairs.  I need to do some stadium stairs, they are really good for quads. 

This workout was good but not gut busting.  If I had done 2x8 w/ 1 min rest, or simply cut the rest by 15 sec, that would be on the verge of gut busting.  Anyway, it's 1800m of volume which is good.  I've been 'one upping' myself each workout.  I don't think anymore volume is necessary, so maybe I'll start knocking off the rest, eventually increasing the speed.  I'd like to be back to doing 4 x 300s and 200s next month.  Those are alway a good bench mark. 

Weight is up a tad due to 3 days off: 145.2 lbs after workout.

Tuesday, January 21, 2020

running day

Today I hit the turf for some extensive tempo intervals.  Monday night I did a hip flexor workout in the gym.  Running is going ok, glad to be running again.  Looking forward to getting on the track and running longer intervals.  I'm now working again and with a guitar festival to supervise and perform in, I'll be pretty busy the next 2 weeks, but I expect to be running next on Saturday and Tuesday with weights in between. 

Cold today, right about freezing but with little wind and sunshine, felt ok.
Hoka trainers on 
300m warmup, stretches drills 
12 x 100m w/ 1 min rest ~ 16.5 sec 
2 x 100m striders
This was the same volume I did last time, but this time, in one big set of 12.  One minute rest is fairly generous for 100m repeats at 75% so I feel as if I could have done more.  I felt a little vulnerability in my L quad on the last one when I went to push it which tells me I need to do some explosive type band work, which I can do at home. 

At some point I need to shell out some $$$ for a good massage gun.  Good ones are very expensive.  I've heard they're also good on the plantar issue... which is slowly improving.  If anyone out there has a recommendation, I'm listening.

144.5 lbs after workout. 



Friday, January 17, 2020

Running!

Back to running after three days off.  This was somewhat of a turning point and hopefully, I will be 'all in' for sprint training as of now.  I was a bit hesitant on whether I should wait a few more days before running because of a slight lingering soreness in my heal, but I went ahead anyway.  It was fine.  In fact, my feet feel better after the workout.  As I've said before, the body needs to adjust to the action.  We'll see how the feet feel tomorrow and in the coming days.

I stayed on grass for more 100m sprints.  Today was the kind of typical winter day I've trained in 100 times... cloudy, breezy, cold, but not freezing... 45º. 

Hoka trainers on 
300m warmup, stretches, drills 
2 x 6 x 100m - 16 - 16.5 sec/ with one min in between reps, 400m walk between sets

So, on the last of twelve 100m sprints, really just striders, I switched over to stopwatch and I went hard and sprinted, finished it in 13.98.   Not bad for not 100%, in trainers, on soft turf, into the wind, and after 11x100m.  This type of workout is not anywhere near the pain of longer tempo intervals with short rest.  It's a little hard, but just an appetizer for the pain yet to come.  Maybe 2x8 nest time.

I took yesterday kind of off, save for a relaxed bike ride, some pushups, and pullups.  Wednesday night, I did 3 x 25 hip flexor machine plus some adds and abds and abs (yes, they are different).  Tonight, I'll be at the gym again.

Weight is nominal mid 144s after workout. 

UPDATE:
Did another glute superset tonight.  Didn't try to 'one up' myself, same as before.  750 (2x375) reps on that machine is enough, takes all of an hour.  I'll probably take Sat off as I am traveling and maybe do some core work on Sunday. 


Wednesday, January 15, 2020

glute superset, bike, walk

It's been unseasonably warm for mid January in Sewanee, around 60º past few days.  Yesterday afternoon I did my usual bike circuit but got a flat and had to walk 2.5 miles home.  One of the great things about Sewanee is that there is a bike shop right in town. I got home from my walk, put my bike on my car, and was back home with a new tire in 30 minutes.  Then, last night I did my biggest glute set...
Dynamic stretches
Glute machine: 2x375 reps: 50, 5x35, 50, 50, 50 w/ 350lbs, each side
So, why all the emphasis on this one machine?  I think it best replicates the motion of striking the ground as one does in sprinting, and it's fast twitch, explosive, and it doesn't engage the knee.   Today, when I go back, I'll get hip flexors, ads, and abds.

After Monday's running, aside from light soreness in the feet, I did feel some soreness in the quads so I need to strengthen those hip flexors and extenders.

Colder weather is coming, daily highs in 40ºs by Fri, 30ºs by Mon.  I'm hoping to do running workouts on Fri and Tues.  I hope I can resume running workouts with 3 days rest in between.  It's been a really nice 7 week vacation, but next week it's back to work and doing some performing. 

Just under 145 lbs this morning.


Monday, January 13, 2020

Running again

First running workout today and it went well.  Well in the sense that I seem to be getting past the plantar fasciitis.  Only very slight heel pain was noticed.  What it feels like tomorrow and in the next few days is more important.   I think it's going to be fine.   Beautiful day, about 60º and mostly cloudy in Sewanee.

The workout confirmed to me that there IS NO SUBSTITUTE for running.  I did a workout today that would be normally easy for me but I certainly worked up a sweat and was quite tired at the end.  I think the body has to adjust to the specificity of the exercise, especially my feet.  The right foot has that arthritis issue that seems to improve a little when I start regularly running.

I was conservative today and will be likely on grass for most of this month.

Hoka trainers on 
300m warmup, stretches, drills 
50m strider 
6 x 100m w/ 1 min rest  ~16.5 sec
 
I may be out again on turf by Friday to do a similar workout, maybe a bit more.  I like running on turf due to it's softness and regularity.  There are 2 turf fields at Sewanee so I can have more flexibility.  I'll probably doing 100 repeats for a while.

A retired faculty member was walking on the track and told me she was 82.  When I started talking about injuries, she scoffed and guessed my age at 'about 30.'   I guess it was because I was hiding behind sunglasses. 

144 lbs after workout.   I'd guess my bodyfat % at about 12-13%, which means if I want to get to say 9%, I'd weight about 138.5 lbs.  I've been there before.

Gym later tonight... it's now back open to regular hours - til 11pm.  Yay!

Saturday, January 11, 2020

stairmaster, rower

Did a good 25 min session on stairmaster, and then a moderate 2000m row in 9+ min.   Followed up with abs, chest, some other stuff.  Did a good long walk in the woods before the storm. 

The big news is my weight was down to 143.3 lbs after tonight's workout.  Lowest in several months.  Not that I'm super lean, just been eating small.   I really think if I were truly lean, like 8% body fat, I'd weigh in the upper 130s.

Still on schedule to start running on Monday. 

Eating really well.  Tonight, soup bowl with kale, cabbage, broccoli, carrots, ginger, garlic, konjac noodles, and spicy grilled chicken.  Enough left over to eat for tomorrow.  2 meals a day.  Eating around noon / early pm my first meal of hot oat bran cereal with blueberries, almonds. 

Rarin' to go. 

Friday, January 10, 2020

bike, glute superset

More of the same yesterday, 10 mile bike ride in early afternoon, then gym at night.

I did this glute set on 2 days rest from my previous glute set on Monday.  I 'one-upped' myself and did a few more reps.  8 sets each side, 660 total reps.

Dynamic stretches 
Glute machine: 2x330 reps: 50, 5x35, 50, 55 w/ 350lbs, each  side

I tolerated it pretty well, only slight soreness.  Today, I'll work on core and upper body.  I'll try to get a bike ride in between rain showers.

Feet feel fine, expect to run a little on Monday.  Weight is good, about 145.

Wednesday, January 8, 2020

bike, stairmaster, lighter

Feeling better after a long sleep last night.  Been a while since I got 8 hrs.  I dipped under 145lbs for the first time after my bike ride this afternoon.   Eating really small and losing the fat. 

Gym tonight, I did stairmaster for the first time this year, 25 min hill program.  A good sweat and the feet felt fine.  I also did 2 sets of (hip) adductors and abductors.   I think the hip joint, like the shoulder, needs a balance of exercise and I shouldn't neglect the ads and abds.   Easy to focus on the forward and back - glutes and hip flexors, but need the sideways stuff to for a healthy ball and socket joint.  Found out the hard way as a kid how not to develop the shoulders. 

I'm making some changes to my diet.  Basically, I want to eat more raw vegetables with my protein, usually chicken or seafood, and I'm drinking an alkaline balanced water (from an Ehm pitcher/filter).  I had been eating at Corelife on my visits to Mufreesboro.  I have a large bowl of chicken broth with raw chopped kale, broccoli, ginger, and other vegetables with spicy grilled chicken on top and some hard boiled eggs and a little quinoa.  Pretty balanced and good. 

I think it will be good to drink some alkaline water in the morning instead of 3 or 4 cups of acidic coffee (all coffee is generally acidic, pH about 5).  And, drink more alkaline green and herbal tea.   Some science suggests alkaline diet may help growth hormone, muscle building, vitamin assimilation, and cellular health... but the science is not particularly convincing or conclusive. 

Still though, I really have a long way to go.  I'm not coming close to the bike circuit times I was doing in June, but maybe that's a lack of effort and pacing.  I'm simply not a natural when it comes to cardio fitness.  I have to work for every little bit of it.  But, I am increasing strength, getting lean, and stretching daily.  I don't know what I'd do without my hot tub. 






Monday, January 6, 2020

Glute machine, bike

Bike this morning 6.5 miles, and a big glute workout tonight, biggest yet.  Anticipating taking a day off from weights tomorrow, I killed the glute workout again.
Static and dynamic stretching 
Glute machine: (2x) 3x50, 5x35 w/ 350bs

I've definitely noticed my left side is my dominant side, stronger.  I did the work out in this order:
R: 50, 5x35, 50; L: 50, 5x35, 50; R: 50; L: 50.   16 sets and 650 reps total.  Took about 45 min. 

Plantar fasciitis seems gone, just a slight tinge infrequently.  Still another week before I run.




Biking, squats, rowing

Been working out daily.  Started the day yesterday with a hard 10 mile bike ride, including some climbs.   Last night at the gym, 3 sets of single leg squats 3x15 w/ 80 lbs.  To protect my knees, not going very deep.  Ab sets in between with medicine ball, some upper body and 2000m on the rowing machine.

My weight is finally getting under control.  Been intermittent fasting for most of this year and was just a shade over 145 lbs this morning.  Been eating one meal, and last night, it was a large can of tuna, raw broccoli, juice, almond butter.  By the time I start running in a week, I should be close to my optimum race weight. 

Still have 2 weeks of vacation to go then it'll get busy.  I'm preparing to run a Guitar Festival and do a performance, so I have to practice.

I'm going to ease into running very cautiously and hopefully get into the pool at least once a week for some water running.

Low cal/ low carb meal:

konjac noodles with spicy chili peanut sauce and raw vegetables:








Saturday, January 4, 2020

lighter, stronger

After 3 days in the gym and some really light eating, finally some progress.   I was 145ish lbs after workout tonight.  Sore from the glute workout 2 days ago, so the last 2 evenings I did 2 sets of hard rowing on the Concept 2 rower, and some ab work.   Tonight, I included a good time stretching.

I made the point of getting up and walking this morning and not eating until after workout tonight.  I just had a large can of tuna, and a pear.  I feel 100% better physically.  Leaner and meaner, although I've only dropped 2 or 3 lbs.  Drinking a lot of coffee with an occasional fig or spoon of almond butter. 

I've only felt very slight hints of heel pain, nothing like it was prior to the shot.  I'm going to try and wait another 9 days or so before trying to run.  I'm going to ease into it, probably just straight striders on grass.  In the mean time, a little suffering on the rower and bike to get ready. 

Doing 2000m on the rower in 8:30 is comparable to running a hard mile, and a 500m in 1:50, probably like running a 600m.  Definitely feel it in the glutes and core. 

This time of year there are just 1-3 people there at night 7-8pm when I workout.  Still have 2 full weeks off before I go back to work.  Lovin' the vacation. 

Thursday, January 2, 2020

Back to the weights

Coming off an almost unprecedented period of sedentary vacation, I hit the weight room tonight for a glute machine set

Stretches
 
glute machine:  
2x 225 w/ 350 lbs in 7 sets: 50, 5x35, 50x
It's been 2 days since my steroid shot and I must say, I feel like I have a new pair of feet.  They feel great.  I've stopped all aggressive therapies like vigorous massage and just have been doing light stretching, just in healing mode.   It's going to be hard to wait another 11 days or so before I try to run but I guess I'll get on the bike next week.  Unfortunately, the pool is closed until at least the 13th. 

I'm a little heavy, like 147-48, but I've been eating very well and small since returning from FL.  The next task will be to get my mind right and accustomed to the healthy pain of track interval suffering.  I'm going to want to be cranking some interval sets by the end of the month.

My cough is hanging on but better.  The weather is incredibly nasty, almost constant rain for 40 hrs, about 47º. 

Wednesday, January 1, 2020

Happy 2020

Time flies.  Hard to believe it's been 15 months since I've raced or run in spikes.  But... I'm optimistic that I'll be back to regular track workout by month's end.

Yesterday, I got a steroid injection in my plantar, which I should have done weeks ago.  I had been off the track 2 weeks now so the plantar fasciitis had improved but the injury was still slightly noticeable.  I'm expecting the injection and 2 more weeks off the track will take care of it.  So, I've scheduled my first track workout for Jan 13ish, depending on how it feels.   In order to get this treatment on New Year's eve, I had to drive 90 miles to Nashville and meet with my foot doc's PA.  She was fine and the shot was easy.  Out of an abundance of caution, she suggested wearing a boot for 10 days to prevent any chance of rupture, but that was obviously overkill.  A physician friend confirmed that he thought the boot was unnecessary.  But the PA said biking would be ok.    I'm going to go a week without any weight bearing exercise including bike to be safe.

There is a risk to injections: tendon ruptures after steroid injections are statistically only about 4% and tend to afflict the obese, female, and those who have had more than 2 injections.  This was my second, but my first was a low dose and 2 yrs ago.  I also read that the plantar is thinned by 14% on average after 12 weeks, and presumably weakened by steroids.  I would assume my risk is higher being an almost 60 yr old sprinter.  That's another reason to not train in spikes and keep block work to a minimum for the next 4 months.  I'll probably start running this month on the artificial turf to avoid running turns.  It's probably possible to run 150s diagonally in a line across the full length of the turf surface.

The last time I had a steroid injection, I ran on it after 3 days.  I also reinjured it racing a 200m on a flat track in lane 2 at indoor nationals in '18.  It was my 3rd of 3 races.   That may have been a minor facia rupture, as I couldn't run for 5 weeks.  I did fully recover after about 2 months.

Anyway... I will hold off on the squats and stairmaster for the next week.  I'll get in the pool for some water running if open, and I'll do weights.  Glute/hip machine will be ok and maybe rowing and then biking.

I do realize it'll be like starting over.