Saturday, July 4, 2020

hills, bands, surreal 4th

After two days off the track, some cross training on the bike and swimming across the lake, I was back to the track on a surreal July 4th in Sewanee.  It was a humid 76º this evening.  I say surreal because there surely has never been a 4th of July in Sewanee like this.

Sewanee is a small town that usually has a BIG traditional 4th of July celebration that goes all day long and brings people in from afar.  Starts in the morning with silly pet shows and pie eating contests, a crafts fair, afternoon parade, campus tours, and fireworks.   But today, not one person to be seen, not one fire cracker, not kid on his bike, no walkers, nobody.  The track stadium was all mine. A private athletic paradise. 

After a sweaty warmup, some strides, and some resistance, I realized my ham was still sore so I did what I often do to get a good workout in this situation.  I went to the steep on Roarkes Cove Rd to run some hills.

Hoka trainers on 
4 x 100m, stretches, drills 
band work - hams, more hams, quads 
2 x 100m striders 
band work - hams, more hams, quads 
100m hill sprint 
3 x 200m hill sprints 
band work - hams 
100m strider

Yes, the ham is still sore and there is no way I'd be ready to race in a week.  Good thing about this new meet series.

I tested out the hill with a moderate 100m.  It was fine, so I got down to business and ran 3x200m, each one a little faster.   200m on this hill is a bitch.  The last 50m are the steepest.  Running all out, I'm lucky to break 40 on this 200m hill, today was happy to run 46, 45, 44.  It's about the same as a hard 300m, but a bit more muscular fatigue.

I'll probably continue with the hill and turf workouts for the next week, on the track every third day, and will continue to aggressively cross train.  I'm planning to swim about everyday and bike.  Planning to do the big hill at Raccoon Mtn. this week from the boat, same exact thing I did last yr on my Bday.

142.2  lbs after workout

New meet series, change of plans

I've decided to wait a little longer before my first race.  Probably another 3 weeks.  The AL meet next weekend would not be ideal because of the morning schedule and because I've lost a little time due to a slight ham strain - which is pretty much gone now.  Today will be my third workout going on an every third day schedule.

Everything looks good about the RSS/American Track League series: the schedule, number of meets, venues, and covid-19 precautions.  They also state: USATF Sanctioned

- Schedule - seems that they are running elite, masters, and open in the evening beginning at 6 PM, which is perfect for me since it is 2 hrs away and I usually run in the evening.
- Meets - They say they plan to have one every weekend beginning July 11, a total of 9,  although they have just 3 registrations open on Coacho, July 11, 25, and Aug 1.  (Sometime these meet series get too ambitious and end up cancelling meets due to lack of attendance).  I hope this series doesn't fold.
- Venue - Life University in Marrietta, GA.  Track is brand new, IAAF proportions, just resurfaced red track, north and away from the city of Atlanta in an area surrounded by woods.
- Covid-19 precautions - only running events in lanes.  100, 200, 400, 800 w/ 4 turn stagger.  First time I've ever heard of an 800 run in lanes.  All competitors and spectators wear masks except when racing.  Since there are a reduced number of events, the meets should be short, less waiting.  

Their list of competitors for next weekend is small, mostly kids, just a couple masters, but a couple of elites as well.  They don't seem to be super organized, as one release said they're going to do nine meets but their poster (both below) just has 3 meets listed.   I'm only going to assume the 3 meets. 

Although I could probably be ready to run by the 18th, I will likely wait until July 25 to race because I want to be confident I'm at 100% or as close to it as I can be.   I'm fit now and down to race weight.  The next 3 weeks of protective training with most volume on grass, and only speed work on the track, increased strengthening/ prehab... I should be good to go for my M60 debut.  With this series slated to go through early Sept.  I'd like to go to multiple meets at this venue, so no point in risking injury.

The new Life University Track, Marietta, GA.  It is an IAAF track, not the usual equal quad track you more often see:

Wednesday, July 1, 2020

150s and a tweek

Cool for July, 72º and partly cloudy.   Been some rain so, a little moist.   Got rained out yesterday so last two workouts have been on 2 days rest.

Planned to do the same workout as last time, and then some blocks but push it even harder.  Unfortunately, on the 6th and last 150, 20m before the end, I tweeked my left ham.   First ham issue I've had in a while.  I don't think it's too bad, recover in a few days, not weeks.  Will know more tomorrow.  It was a wake up call to tell me I need to do some prehab and strengthening, which I've not been doing enough of in the past week.
Hoka trainers on 
4 x 100m warmup, stretches, drills 
3 x 150m w/ 30sec rest - 20.26, 21.96, 21.74 
3 x 150m w/ 30sec rest - 20.30, 21.43, DNF

I brought out the blocks, so in trainers I did a few low power starts, just a few steps.  I hope this ham gets better in a few days, so I won't miss any workouts and my first meet in 10 days away.

Feeling pretty fit at 141.9 lbs

M60 pose

Sunday, June 28, 2020

tempo 150s, blocks

Feeling more like summer now.  Mid 70ºs but humid and showers around.  Chance of thunderstorms everyday for the foreseeable future, highs around 80º, lows mid 60ºs. 

Stayed mostly on the turf today but before I left, pulled out the blocks and spikes.  Did 2x3x150 w/ 30 sec rest, but much faster than last time when I did 3 sets.
Hoka trainers on 
4 x 100m strides, stretches, drills 
3 x 150m w/ 30 sec rest - 21.87, 22.06, 21.38 (on turf)
3 x 150m w/ 30 sec rest - 20.96, 22.80, 22.43 (on turf)
Puma spikes on  
3 x 20m from blocks

When I first started, had the usual pains but they disappeared after warmup.  The 150s were good and hard, and I was just about to leave when I grabbed the blocks as an after thought.  Put the spikes on for the first time in 3 months and ran some starts.  It felt ok.  No pains.  I didn't do full out explosive race type starts, but just fast enough to feel it out, and it was ok.  I may do a race pace 100m from block on the turn to see how it feels later this week.  I'm using my practice spikes that are 1/2 size big so I wear socks and have protective gel soles above the spike plate.  More protective than my meet spikes. 

I'm going to ramp down a bit and keep my volume low in the next 5 workouts before my first meet.  Stay on grass at least half the time and try to be healthy as possible by race day, even if it means I give up a little conditioning. 

142.2 lbs after workout. 

Thursday, June 25, 2020

tempo 300s / Bob Lida

The track was totally quiet when I got there, quite a change from the last time with all those walkers.  I had the place to myself and it was beautiful, perfect 75º and calm winds.

Today was the dreaded 4 x 300m tempo workout.

Hoka trainers on 
4 x100m strides on grass, stretches, drills  
4 x 300m w/ 2:30 rest in between - 47.56, 49.69, 50.71, 53.41 (50.34 avg) 
100m strider

It was a bitch as always and I really suffered bad on #4 because I probably ran the first one too fast.  It was about the same avg as my last set of 4x3s 2 weeks ago.

I was game to do more but the body said no after I tested it with a 100m strider.  May now take 2 days off from the track and do weights and cross train.  142.5 lbs after workout.


The world's fastest man over 80 is gone.  I got word this evening that Bob Lida has died at the age of 83.  He was hero to many and a giant in the masters track world.   I met Bob at Nationals in 2012.  I saw him again in Korea, and in Spain for the last time.  In Korea, he broke the 200m M80 WR in a time that exceeded the outdoor WR by 0.40 seconds.  He told me that he was going to run the 400m although he said, "I didn't train for it."  He then set the indoor 400m M80 WR, just missing the outdoor WR by less than 0.20.

No word on cause of death but he was apparently hospitalized for 2 weeks prior.  (Could've been a virus?)  RIP Bob.  Thanks for the inspiration.

Wednesday, June 24, 2020

Light quality workout

Felt ok today and did a rather minimal workout, low volume, just 4 long sprints. 

Hoka trainers on  
3 x 100m strides, stretches, drills 
300m - 41.26 
200m - 26.62 (12.62, 14) 
2 x 150m on turf - 21.10, 20.96

Workouts like this are not very meaningful except just basic maintenance.  Hard effort on the 300 and 200, but just striding on the 150s.   Didn't feel up to a tempo workout, and there were a lot of walkers on the track that evening and it would have been a bit difficult to do tempo repeats with these people in the way. 

So, I have a workout tomorrow that has to be meaningful because I'll likely take the next 2 days off.  I would like to get the spikes on sometime before I race on July 11.

I'm really getting lean, 142.2 lbs after workout.

Sunday, June 21, 2020

tempo 150s on turf

73º and breezy at 6:30pm on the longest day of the year.  Still not particularly hot.  Thunderstorms skirted the area but never came so it helped cool the air.

I stayed on turf today, something I'm going to need to do more of the rest of this season which is coming to a close for me.  I don't know how I'll tolerate racing but we'll see.  I definitely want to try a 400m on July 11, and then not sure what after that, but at least 2 possible meets. 

Hoka trainers on 
4x100m stride warmups, stretches, drills 
3 x 3 x 150m w/ 30 sec rest ~ 22 - 24, about 15 min between sets
A decent workout, 1350m of work total.  All sets were about equal in terms of pace,  (22.5 is 60 sec 400m pace) and I averaged 23 low. 

This is one of the better tempo workouts on turf I've done.  Comparable to the 4 x 300m tempo, but a little faster with more volume. 

I'll see how I tolerate this workout, and may continue on turf for volume tempo stuff like this and save the track for speed work.

142..8 lbs after workout.  Fit weight.  Been eating minimally.

Friday, June 19, 2020

300, 200, 150s, 100, 50

Not a real meaningful workout but the third in an every other day sequence and going to take a needed 2 day break from the track and do weights and bike.   Good weather still in Sewanee, in the 60ºs by the end of the workout.

Hoka trainers on 
2 x 100m strides warmup, stretches, drills 
300m - 42.17 
200m - 27.25 
100m - 13.75  
50m - 6.96 
2 x 150m on turf w/ 40 sec rest  ~ 22

The 100m was done on the turn with a crouch start, 50m also from the line.  After a decent 300m, the rest of the sprints were slow compared to the effort expended.  Probably should have done a tempo set or some over distance.  Not much gained in this workout.  I probably have not gained anything in terms of speed since I ran a 58.44 400m (rolling start) in trainers back a month ago.  I ran a 40.88 300m (straight-turn-straight) recently, but probably haven't gained much since I ran 41.7 (estimate) from blocks with spikes from the 400m start (turn-straight-turn) 3 months ago.  If I feel up to it, I want to do some event runs and maybe with blocks and spikes to see where I am, but it's not a particularly good use of time, because it would require some recovery after such a beating.  Maybe not next week but the week after. 

Tuesday, June 16, 2020

tempo 200s, 300, 200

Unseasonably cool today, in the 60ºs at the Sewanee track with a light rain shower approaching.  It got up to only 71º today, and some parts of the mountain were in the upper 40ºs last night.   I hadn't done the 4x200m tempo workout since Feb. when there was snow on the ground.
Hoka trainers on 
3 x 100m striders warmup, stretches, drills 
4 x 200m w/ 1 min rest - 31.25, 30.75, 32.08, 30.74  (31.2 avg) 
300m - 42.17 
200m - 26.48
This was just a few tenths slower than my Feb workout but with 60 sec rest instead of 75 sec.   It was a bitchin' workout, about the best workout you can get in 5 min, including rest.

After a rest and waiting out the rain shower, I ran 2 more quality sprints.  On the 200m, I was trying to hit 400m race pace and just about got it.  I still want to try and aim for mid 26-27 for the first 200m of a 400m, because I think my second 200m will still be 30-31.

I'm not sure if I'll be back on the track Thurs or Fri.  We'll see.

143.5 lbs after workout.  I'm dedicated to getting leaner.

Sunday, June 14, 2020

400, 300, brief tempo 200s

I returned to the track Sunday after 2 days off the track (again).  I needed a bit more rest due to a slightly swollen calf.  It was fine today, but I feel as if every third day on the track is really not enough.  Almost feel like I've forgot how to run.  Maybe a regime of every other workout with one, then 2 days rest?  I'll play it by ear.  I was doing 3 every other day then 2 days off, I think I'll go back to that for now.

Idyllic weather continues in Sewanee.  I arrived at the track with it about 70º and clear, light to calm winds, dropping into the mid 60ºs by the end of my workout.
Hoka trainers on 
4 x 100m striders on turf warmup, stretches, drills 
400m -  59.69 (29.25, 30.44)  
200m, 200m, 100m w/ 1:15 rest - 30.5, 30.4, 14.75 
300m - 44.47
The 400m wasted me so I didn't run fast after that, but got a nominal amount of volume in, including a few tempo intervals in the middle.  Again, I meant to do a negative split 400m, but ended up +1.2 on the second 200m.

Really love these long days... didn't get out there till well after 7pm.

Weight is good today, eating little.   142.2 lbs after workout.

My first race is now less than 4 weeks away.  I need to make these workouts count and at some point, see if I can get out of blocks.

At the oval office on a perfect cool June evening:

Friday, June 12, 2020

600, 200s

Returning to the track yesterday, needed every bit of that 2 days off after 5 workouts every other day.  Weather has been ideal.  Unlike Monday, all the humidity is gone, lower dewpoint 50º, light breeze, low 70ºs, clear and dropping into the 60ºs by sunset.  This weather is supposed to persist for a at least a week. 

Hoka trainers on 
400m warmup, stretches, drills 
600m - 1:43.57  (67.17, 36.10) 
200m - 27.32 
200m - 26.41 
100m - 13.17

All sprints were done with 2 step rolling start except the 100m.  Today the form felt a little clunky.  I had over estimated my ability in the 600m.   Thought I could run 64/ 35 or 1:39.   Was just 67 /36.  First 200m  was relaxed, the second one pushed.    Upper left calf was tight, possibly due to knee swelling. 

Getting fit but still not able to do the volume that I'd like.  I need to do some short speed work at some point and eventually, see if I can get out of blocks. 

143.3 lbs after workout. 

Monday, June 8, 2020

Tempo 300s

Back on track for a rare mid afternoon workout in Sewanee.  I have to purge this evening for a colonoscopy tomorrow so I got this in earlier.   Upper 70ºs and humid, but mostly cloudy with a breeze.

Today was the dreaded tempo 300s.  Haven't done this workout since March 3 and have opted instead for 3x300 a little faster after that in March-April.  But today, I went back to the 4 x 300 w/ 2:30 rest.

Hoka trainers on 
250m warmup, stretches, drills 
4 x 300m w/ 2:30 rest - 49.20, 48.68, 51.78, 51.38  (avg 50.26) 
100m stride on grass 

I wasn't trying to one-up myself on this one, just get 'er done.  However, it was faster than my March 3 set by 0.87 on average.   2 years ago I did this same workout a second faster with 30 sec less rest. 

This was my 5th track workout in 9 days, going every other day for 5 workouts.  I'm going to need a break for a few days.  I wanted to do more after this workout but the body said no after testing it out with a strider. 

I started the purging fluids for tomorrow's colonoscopy and since I've not eaten today, and eaten very little in 2 days, maybe with the fast I can finally shed the last of this body fat.   Still at a stubborn 144.3 lbs after workout.  I was 1 - 1.5 lbs lighter at times back in March.

Saturday, June 6, 2020

The hard stuff

The dreaded split 700 / split 500 workout.   I've only done this one maybe 6 or 7 times and this one was hard as any.

Nice evening but was a little warm when I first got there, mid 70ºs and a bit humid with calm winds.  Cooled down by sunset.   I have to say, I think the joint supplements maybe helping, thankful for my wheels feeling better.  (Hyaluronic acid, glucosamine, and collagen).

Hoka trainers on 
300m warmup, stretches, drills 
'split 700' - 500m - 79.85 / 90 sec rest / 200m - 31.79 
'split 500' - 300m - 43.16 / 90 sec rest / 200m - 30.82

This was hard, the split 700 was really to my limit, heart rate still in the upper 120s 20min after.  I took nearly full rest in between, about 25 min. Heart rate was still 112 when I started the split 5.
These times are on par with other split 7/split 5 workouts I've done previously, including one I did before worlds in '17.  (But, up until now, all other workouts were timed in whole and half second estimates based on my beeping Gymboss, now with the Sportcount timer, I can get accurate times and splits).

Upping the resistance work on off track days.   144.3 lb after workout.   Still not happy with my weight, last few lbs are the toughest to lose.  It's clear that the body stores fat much more easily as we age.  I drink a lot of cappuccinos and have been mixing in collagen powder.  That, and the big doses of hyaluronic acid powder in capsules, I think has made a difference.  Collagen powder also has protein, so that's a healthy cappuccino.  I have a colonoscopy next week so I'll get to fast and clean out.  That'll help me lose some weight.

There is are all ages meets in Oxford, AL on July 11 and Aug 15.  I emailed the meet director of the July meet, he says it's on.   It's a decent track.   I went to a college meet there once right after winning Worlds in '17, I really thought I had a shot at a 200m pr, but I strained a ham in warmups and scratched at the last minute.  It's only a little over 2 hrs away and should be lightly attended.

So, possible races are July: 11, 18, 25, Aug. 15.    The middle 2 are in Jacksonville, which may be hard to run in because of the heat and being right near the water and humid, Aug 15 is the same venue as July 11. 

Back on track Monday, off Tuesday and maybe Wednesday for Drs. appointments.   Still have a minor nagging cough after 5 months.  Maybe I'll run the stadium stairs on Wednesday after my appointment.

Thursday, June 4, 2020

4,3,2,1 - blast off

More like summer, mid 70's with increased humidity tonight, under a full moon with a light breeze.  I felt more like sprinting tonight than really working out.  So, I just did this speed workout, which accomplished little except to reassure me that I can still run fast.

Hoka trainers on
200m warmup, stretches, drills 
400m - 59.60 (29.57, 30.03) 
300m - 40.88  (12.54, 13.31, 15.03) 
200m - 25.94 (12.34, 13.59) 
100m - 12.74
All sprints except the 100m were done with a 2 or 3 step rolling start, the 100m from 3 pt. on the line.  The 400m was supposed to be negative split 32/30, but I took off too fast.  The 300m was the best sprint of the night, fastest 300m I've run in over a yr, but it was run more like a true 300m, not like a 400m race pace event run. The 200m splits were very uneven, not sure what that was about, but I did run that turn like crazy. 

This workout was good for practicing speed form, but really not an effective workout.  If I had run 2 more 400s, or 2 x 500m, or limited rest 300s, that would have been better.  But sometimes it's fun to run fast ... because I can.   

Body seems to be holding up, getting leaner.  144 after workout.

Tuesday, June 2, 2020

800, 300s

If I recover ok from this workout, it could be a turning point of sorts.  I did some decent volume on the track, including the first 800 in a month, and a 300 faster than yesterday.

73º, dry and calm in Sewanee.  Air is filled with nature's perfume of magnolia and honeysuckle.   Had the track to myself for over an hour.  Was a little apprehensive about a volume workout but an 800 and then some, went just fine.  Nothing more than the usual minor aches. 

Hoka trainers on 
250m warmup, stretches, drills 
800m - 2:38.37 
2 x 300m - 43.62, 42.09

What a difference from last time.  I actually felt more like a long sprinter tonight.  I think the big difference was I was 2 lbs lighter tonight.  The 800m was no picnic, but I did it about even split.  The first 300m was just relaxed, surprised it was as fast as it was.  The second was hard, but relaxed - really focusing on long stride and it made a difference.  It was quite fast, 59 400m pace.  I did resistance yesterday and I think I felt a little more power today. 

Dropped some weight in the past 2 days.   Been eating really small and good.  Lunch was an apple and a half cup of almonds, dinner - two tins of pilchards (fish) and some raw broccoli.  This morning, I woke up at 148.5 lbs.... I looked and thought, 'are you kidding?' because I ate light yesterday.  It finally occurred to me that a lot of calories and weight is lost during deep sleep.  I only slept 4 hours but then took naps during the day and by the time I left for the track, I was 4 lbs lighter than when I woke up!   Weight after workout:  143.9  lbs

If my recovery goes ok after this workout, I may be able to do a 3x3 tempo set or a more over-distance or split intervals.  Pain awaits.  Happy to be running. 

Monday, June 1, 2020

Back on the track

I keep saying this the but the weather was perfect again yesterday evening, clear 69º, dry, light breeze.   As I warmed up, I felt the usual aches but after warmup, felt fine and decided to try the track instead of the turf. 

Hoka trainers on  
300m warmup, stretches, drills 
100m on the turn - 13.20 
2 x 300m - 42.50, 43.38

I was pretty daunted by this workout.  It was not much but it was exhausting.  Both 300s kicked my butt.  I realized how far out of shape I am,  a little heavy, and a long ways to go and not sure my body will hold up to get there.   It takes a huge effort to get from a 60 sec 400m to a 57ish.  I'd be hard pressed to break 60 right now. 

Maybe I'll try some more ambitious turf workouts alternating with track workouts.  I need foundation and long sprint tempo repeats.  I'm thinking sets of 3x150 with 30 sec rest. 

I think also some lateral strengthening exercises for knees, adds, abds, and some non-weighted squats also. 

Fortunately, my knee didn't swell after this workout.  Far from perfect, but it feels fine. 

Tired of being a little heavy.  146.3 after workout.

Sunday, May 31, 2020

Puma: Now that is customer service!

Have a little time on my hands, so...

On a lark, I looked up the Puma company CEO's email. Bjørn Gulden has been Chief Executive Officer (CEO) of PUMA since July 2013.  I sent him this email:

With the fading effect of the Usain Bolt era, Puma is using basically the same design sprint shoe from 10 years ago. The plate is the same but the upper is different. The new knit upper isn’t what sprinters like, knit fabric just doesn't lock down tight, the way other synthetics do. If you have a track and field product development department, please forward. The best sprint shoe Puma ever developed was the Puma Bolt evoSPEED Sprint LTD - with the golf ball style dimple outer. All sprinters loved this shoe, it is lighter, tighter, and more aerodynamic than the present shoe. I would hope Puma could return to this style. it worked for Usain Bolt. This was your best sprint shoe. I believe it came out in 2013.  

Shockingly, Mr. Gulden, CEO of Puma, responded almost immediately from Norway:

Thx William We have new uppers and new plates in development for Tokyo. I will give you input to the team. I am sure they will contact you!
Thx for contacting me! BG

This isn't the first time I've ever written to a company CEO, but I think it is the first time I ever received a personal response. 

How about that?

I actually don't mind the old style plate that Puma uses, since I can use my risers with it... which now are obsolete in the Nike and Adidas world.   I have enough of these old style Pumas to last me the rest of my Masters career, I'm fairly certain.  But, it will be interesting to see what they come up with.  I seriously doubt I will hear from Puma's development team, but... you never know.

Thursday, May 28, 2020

less but faster

I keep saying it's perfect here, and tonight was no exception.  69º and beautiful at the Sewanee track.  It started the way it has been a lot recently.  Felt poor in my warmup jog, but felt fine after warmup.  Ran less today but faster.  Still on turf.
Hoka trainer on 
400m warmup stretches, drills 
4 x 100m w/ 30 sec rest on turf ~ 14.7 - 16.2 
2 x 150m w/ 40 sec rest on turf - 19.91, 20.96

Wanted to do more, but less is more and I'll be back ....  145.3 lbs after workout.

After the biggest single day rain event in 6 yrs here yesterday, 4.75" in 14 hrs,  Saturday will bring a week of sunny dry weather with a warming trend from mid 70ºs to the mid 80ºs by late week.  It's going to be cool at night, overnight lows will be great - 50ºs this weekend to low to mid 60ºs late next week.

Talked with the JAC meet director, they said their meets for July are still on, although they had to cancel their May meet.

Wednesday, May 27, 2020

100s again

Same workout as I've done now 3 times, 10 x 100m w/ 30 sec rest on turf.   Beautiful evening, about 69ª and mostly cloudy. 

Hoka trainers on 
300m warmup, stretches, drills 
10 x 100m ~ 16-17 w/ 30 sec rest on turf

This workout isn't getting much easier, but I did run the last one in 15 sec., which was hard after 9.  I did  resistance yesterday, and am trying to bring my weight down.  A little frustrated that I can't train as hard as I want to, but that shouldn't stop me from getting light and fit.  I'm probably going to run every third day and bike and do weights every third day.   145.5 lbs after workout

Bad news on the Jacksonville Athletic Club meets.   Apparently they are looking for a new venue and canceled their first meet which was May 30.  Hopefully, their other meets will happen.  If they don't, there will be only 2 or 3 other possibilities to race, one in Atlanta 7/25, and 2 others but far away, Indianapolis 7/18 and Enterprise, AL 8/1.  It's not looking promising. 

Sunday, May 24, 2020

150s, 100s

Back to running today and it felt ok.  I changed it up a bit with some 150s and hard 100s, all on turf.  Splendid evening at Sewanee, mid 70ºs, calm winds, fair skies.
Hoka trainers on  
300m warmup, stretches, drills 
6 x 150m on turf w/ 50 sec rest - 22.5 - 25 
2 x 100m on turf - 12.84, 12.84
The last time I did 150's on turf I ran 10, on May 4.  This time I ran them a bit faster, and finished with 2 x 100m hard on turf.  Amazingly, both 100s were the exact same time to the 100/th.   I felt like I wanted to do more, but thought this is good if I want to try and run again on Tues. 

I did this workout on 2 days rest from running, although I did Roarks Cove hill climb on the bike on my 'days off'.  I need to really hit some resistance tomorrow.  Long overdue. 

I'm a bit heavy, before the workout I was 146 high,  and I need to get down about 3 lbs at least.  Right now my daily range is 145 -149.  Should be 141-145.   

I'm in ok shape, probably lost a little since I've been going with 2 days rest a few times and not doing the long sprints on the track.  I still think I can break 60 in a 400, and thats what I mean by ok shape.   From OK shape to elite would only take about 4-5 weeks of injury free training. 

Went for a nice bike ride after the workout to burn some more calories.  Very summer like weather pattern for the next 10 days... mid 70ºs and a chance of showers or storms every day. 

Another hill climb

I went to the track yesterday and did a full warmup, but decided to do another hill climb on the bike instead.  It wasn't my fastest but close, under 24 minutes.

I've been slacking a bit on my resistance work but I expect to pick that up this week, drop a few pounds and start getting ready to race in July.  I'm at a decent basic fitness level now.  What I mean by 'basic fitness' is that I could break 60 in a 400m, but to get to that next level of sub 58, that's going to take 5-6 weeks of increased training.  If I feel like it's injurious, I'll back off, but I think this week on the turf and off the track has been good, as well as the few workouts with 3 days rest in between, and the cross training on the bike.

Moving forward, I really will need to pick my battles and cross train a lot.  It has been suggested by Ken Stone at Masters Track Blog, that international Masters Championships may be not held for years until a vaccine in introduced.  I think that is possible, but worst case.   More likely, the indoor season will be affected.

New Supplement 
I'm taking a regime of joint health supplements including collagen peptides (40g/ day), and glucosamine.  One I recently added was hyaluronic acid.  It's a natural lubricant and is not only great for the joints, but also topically as a facial / skin moisturizer.  It's contained in a lot of products but sometimes it's not clear how much.  I bought the pure hyaluronic acid powder and am taking at least 3 grams a day by capsule.  Combining it with water creates a clear gel, similar to aloe vera, and I use it as a daily face moisturizer.  Great stuff!

I'll be back to running today, on the turf.

Friday, May 22, 2020

same workout and the new old bike

Was back at the track on Thurs for turf workout.  Delightful weather, low 60ºs and fair.  Rabbits and birds around, no people.  I  stayed on the grass for the same maintenance extensive tempo workout as before. 10x100m w/ 30 sec rest.

Also got the bike back today with it's new gearing and did the Roark's Cove Rd climb tonight.  I purchased my first bicycle helmet also.
Hoka trainers on 
300m warmup, stretches, drills 
10 x 100m on turf w/ 30 sec rest ~16-17 
This is a good compact workout.  Takes less than 8 minutes to complete and it's plenty hard.  I don't get the real lactic swell that I get with long sprint repeats, but I usually push myself hard on the last one and it's fully exhausting, straight line, and low impact.   A good sweaty workout.

I got the bike back with the new climbing gears and went up Roarks Cove Rd today.  It's always hard but with this gearing, I can do it without stopping to rest.  I was hoping for a 52/42/30T crank, but I got a 50/39/30T and with the 34T granny gear in the back, it's all I need.  My flat sprint speed is not going to be as fast with 50/13T, but I train on hills more than flat.  I picked up some accessories on line and at the shop: helmet, bike computer/speedometer, and lights.  For everything, about $300.  The bike is a decent vintage chromolly steel, 23 lbs... a little heavy by modern road bike standards, but not bad.  A good trainer.  You have to spends thousands $$$$ to get a bike under 18 lbs these days.

144.9 lbs after today's hill climb.

The meet in Marietta, GA is on for June 6, but I don't think I want to go for it, unless I'm feeling really good by then. Too soon.  It won't be as meaningful as racing at M60 in July.

Stadium flower

Tuesday, May 19, 2020

10 x 100m

Cool wet weather in Sewanee, a high of only 61º today.  Rainy and stormy weather is supposed to persist for the next 10 days.  Got rained out yesterday, but actually went to the track to stretch, but the rain didn't stop as expected.   Has some aches so I took another day.
Hoka trainers on 
300m warmup, stretches, drills 
10 x 100m on turf w/ 30 sec rest  ~16-17.5
I want to get rid of these aches so I'll stay on turf for a while.  This workout is over quick and a butt kicker.  I can get this workout done in less than 8 min.  And, I usually can recover from this and do more, but I left it alone today.  I want to be back on Thurs feeling good. 
145.0 lbs after workout.

After the WMA announcement of the World Championship in Finland just 14 months away, I was surprised to see Team USA people already making plans and chatting about it on Whatsapp.  Apparently, hotels are going to be very hard to get because the European Championship has been scheduled there for a long time.  Tampere is not a huge city, about 250,000.   It's 2 hrs from Helsinki. 

I took my road bike in and Brian said he can put on a 52/42/30T crank, which will give me a gear for every situation, super steep to fast and level.   I hope to get it back this week. 

Monday, May 18, 2020

NEWS: World Masters Outdoor Now Scheduled for July '21 in Finland

The WMA has moved the Edmonton Indoor Masters World Championships to 2022,  and replaced it with an outdoor World Championship in Tampere, Finland in early July,  2021 

This should be a very competitive meet with all the Europeans there since they are expanding the European Championships originally planned for that site.

Looking back, this still robs me of my most competitive outdoor season, which would have been this summer in M60.  As in Lyon, being at the head of the age group matters.  Now, it looks as if our indoor season may be in jeopardy.   I really hope the Indoor Nat'ls goes as scheduled at the Armory in March.

If the US becomes the world's pit of disease due to the mismanagement of our federal government, I guess traveling to European meets might be an option.

Also, if I'm still racing at age 65, the WMAC Outdoor Championships will be in Daegu, Korea in 2025.

Saturday, May 16, 2020

bike gearing, food, changes

Warm day in Sewanee.  Near 80º. 

The new gear on the bike isn't as low as I need to do serious long hill climbs.  It's has a 42/52 front crank, and a 28 tooth rear low gear.  The low gear on my mountain bike is 28 front/34 rear.  I think I'm going to need a new crank (front sprocket set) and a 34 tooth 'escape gear' in the rear.  Could be looking at about $150 on top of the $100 I've already spent on the other gear, the rim straightening and new tire, tube, and tune up.   This mid '80's vintage Miyata road bike is really not too bad for the $50 I originally paid for it many yrs ago.  I discovered this Miyata Seven Ten model I have was actually considered a "A mid- to high-end road bike from the Semi-Pro group"  back in the mid 80's.  (I saw a few restored models of this bike selling for several hundred $$$).   It weighs only 23.5 lbs., so, I guess it's worth rebuilding.   It's better than putting $1500+ out for a new bike.  I'm wondering if I can get a triple front crank 52/42/30t?  Brian at Woody's does great work and cheap.  I'm extremely lucky to have a bike shop like that in my small town.

So, I couldn't make it up Roark's Cove Rd today without stopping.  I did get a good workout, though  it's been a while since I've done a serious hill climb.  I did go to the track to stretch and do some drills, but no running.  Did a set of pullups and pushups, nothing much, basically a day off.  I expect to be back to the track on Monday.

For the past few months I've been living with an expert salad maker, but now that Roya is gone, I'll probably be keeping different hours, working on my class at night, and eating less salad.  Our one daily meal has been, 90% of the time, a salad and grilled chicken breast.   I'll probably eating more meat and less vegetables as I try to strength train.

Science and diet
A friend of mind sent me this article showing a direct correlation between higher body fat and loss of memory and brain atrophy with age.   Guess I shouldn't have bought baguettes and pastry at Panera today!  Fat ages, in many ways.  Fasting and HIIT, the opposite.

Friday, May 15, 2020

300s, 200. Nat'ls officially canceled

Feels like summer finally but not hot.  Calm, dry, and low 70ºs at the Sewanee track.  When I got to the track, I found 2 young adults and 4 kids riding bicycles on the track.  As I walked to my warmup spot, I called the Sewanee police.  They came halfway through my warmup and cleared the track.

As expected, the USATF Masters Outdoor Championship for July was officially canceled today.

Hoka trainers on 
300m warmup, stretches, drills 
2 x 300m w/ 2:30 rest - 46.41, 46.69 
300m - 44.87 
200m - 26.90

Got my road bike retooled and tuned with some hill gears and pedals, so I'm going to ramp up the cross training and start getting on the bike for some hill climbs up Roark's Cove Rd and Raccoon Mtn.   I'm going to ramp up my strength training and focus on getting ready for a July race.   Looking forward to seeing what I've got.   See if my body holds up.  Could be leaner and stronger.  145.8 lbs after workout. 

Besides the training, I'll have a lot of structure in my life due to this online teaching at MTSU.   I hate online teaching, it's time consuming, but the $ is very good.  This continues to be a very fruitful year... Sewanee teaching, MTSU overload pay, MTSU summer online teaching, and yearly bonus.  If it weren't for this pandemic, I'd be paying off my house this summer, but under the circumstances, I think it's good to have a years salary+ in  the bank.  No one knows how bad this pandemic and depression could get.   Still feel pretty safe up here, and very lucky.  May wait til early next yr to make the house payoff. 

Thursday, May 14, 2020

10 x 100, 150

Upper 60ºs and nice weather at the Sewanee track on Wed.   Warm weather is finally here.  In some ways, I'll miss the real cool weather.   

Hoka trainers on 
300m warmup, stretches, drills 
10 x 100m on turf w/ 30 sec rest ~ 16 
150m - 19.06 
2 x 40yd - 5.09, 5.06

Trying to keep the impact low, but i did a few sprints on the track as well.  I do like these turf workouts, they definitely are easier on the feet and knees.  

145.9 after workout

Tuesday, May 12, 2020

JAC Summer Track Series

Jacksonville Track Club Summer Series seems dedicated to holding meets as scheduled in their spring summer series.  They've published this add to show their commitment to safety.
Meets Schedule:  May 31, June 6, July 18, July 25, August 8

Location will be at the exclusive private school, the Bolles School which has excellent facilities, a history for athletics.  Bolles has produced 13 Olympic Medalists in swimming.

Monday, May 11, 2020

first 400m event run

Another crisp and cool evening in Sewanee, 58º when I got there, 49º just after sunset when I left.  Since the wind died down, all the walkers and kids left, I decided to go for it and do an event run 400m.

Hoka trainers on 
300m warmup, stretches, drills 
3 x 50m 
400m - 58.44  (27.35/ 31.09) 
300m - 43.48 
150m on turf - 22.3

A brief workout but I'm happy with the 400m.  As a goal, I set my pace timer at 14,14,15,16 = 59, and I beat it.   I did run in trainers but I did it with a 3 step rolling start.  Good, considering I'm not really putting in a lot of volume or tempo, and I'm not at race weight, about 146 lbs before workout.

It's been in the 30ºs or low 40ºs by morning for the past 4 days, and one more cool day before seasonal temperature return later this week.

Saturday, May 9, 2020

brief recovery workout

Beautiful clear, dry, cool evening at the track with no wind, upper 50ºs and falling into the upper 40ºs after sunset.  I was still sore from the 2 consecutive days I did with stadium stairs, so I didn't kill myself this evening.  Was tempted to run a hard 400m but refrained.
Hoka trainers on 
300m warmup, stretches, drills 
50m - 6.83 
2 x 40yd (from 3pt) - 4.95,  4.85 
2 x 200m - 27.80, 26.38 
100m, 150m on turf - 14.10, 21.64
I gave varying levels of effort on these, but worked the hardest on the 2nd 200m. 

First workout with the new Sportcount finger timer.  This one is accurate, unlike the pos Contu that I sent back due to a design flaw.  It will enable me to get exact splits on my workouts.   Probably the best new workout equipment I've added in a while.

145.2 lbs after workout.

Wednesday, May 6, 2020

stadium stairs

Cool today, mid 50ºs in Murfreesboro, here for my yearly physical so I did stadium stairs, first time since early February.  Back then I suffered through 15 and needed a long break after 8.  So, today was an improvement.

Hoka trainers on 
brief stretches 
20 x stadium stairs

I did these with just 2 short sit down rests, one after 10 and one after 15.  It was hard.  Since I also ran yesterday, I'm not going to run til Sat.  Will do resistance tomorrow.

143.0 lbs after workout.

Tuesday, May 5, 2020

800, 150s on turf / Hoka Clifton 6 review

Nice evening in Sewanee, 65º with clearing skies.  Tomorrow will be beginning a very cool week with some days only in the low 50ºs and overnight lows approaching freezing Friday night.  

I also tried out a new pair of Hoka Clifton 6s.  I'll post a brief review below.  
Hoka trainers on 
300m warmup, stretches drills 
800m - 2:35.8 (77, 78.8)
6 x 150m w/ 50 sec rest ~ 24-25
A good foundation workout, 1700m total work.  The 800m was hard as well as the turf intervals afterward.  

Tomorrow, I have my annual physical and blood work report in Murfreesboro, so I may stay to run the stadium stairs.  It'll be sunny and mid 50ºs tomorrow in the 'boro.  Then, I'll take 2 days off from track and ride the bike Thurs and do resistance. 

143.8 lbs after workout.  

Hoka Clifton 6 Review

I ordered a pair of Clifton 6's in 'wide' to see if they might offer better outer foot protection.  Overall, it is a good shoe, better than the Clifton 4 or 5.  However, the 'wide' version of my size does not have a wider sole, is just has a slightly wider toe box.  It 2mm wider than the Clifton 1s, but is 2mm narrower than the Clifton 3s.  They weighed in at about 8 oz., about the same or slightly lighter than the Clifton 3s.  The peculiar thing about this pair is that the left shoe was 4 grams heavier than the right shoe, just 1/7 oz, but odd for a new pair out of the box.  They seemed nice and soft but I really didn't like the wide version.  The large toe box would be great for walking or as a casual shoe, but not for sprint training.  I'm going to exchange them for a regular width version.  I'll reserve judgement til I get the regular widths, but my first impression is that it's very similar but not quite as good as the Clifton 3s, but may be more durable.  It seems a few millimeters narrower, but maybe a few grams lighter.  Definitely moving in the right direction.  Overall, it's no match for the original Clifton 1s (which I still have an unused pair of), which are a full oz lighter and soft.  The main flaw with Clifton 1s is durability, but I've extended the life of these shoes with the application of Shoe Goo liquid rubber.  Great stuff and cheap!

Monday, May 4, 2020

more 150s on turf

At the Sewanee track just ahead of a storm front, I was able to get my workout in on Sunday despite  the passage of the gust front during my extensive tempo workout.

Hoka trainers on 
300m warmup, stretches, drills 
10 x 150m on turf/ with 50 sec rest ~ 25sec 
100m strider on track - 13.3

After about my 7th rep, the gust came through and blew down the lacrosse nets, but fortunately the rain was light.  I finished and then ran a brisk 100m strider.  On the way home, had to wait 30min for a tree to be removed from the road.  Peak gust recorded at home was 44.2 mph. 

I did resistance yesterday and will continue to stay on grass for this week and run every third day.  More resistance Monday.  Some amazingly cool weather forecast this week... 3 or 4 nights with temperatures in the 30ºs and low 40ºs, highs in the 50ºs and 60ºs. 

Saturday, May 2, 2020

Yes, there will be races... maybe

Needing a goal, I've contacted some meet directors and it looks like there are some options to race.

The Jacksonville Athletic Club is hosting meets on 5/31, 6/6, 7/18, 7/25, and 8/8.  I inquired.  This was the meet director's reply:
"As of today we are planning on hosting all of our summer meets."
Also, there are 2 meets scheduled in the Atlanta area for June and July but they are tentative.

So, it looks like if everything goes as planned, I may be going to FL to race a few times.   If the 7/18 and 7/25 meets go on as scheduled, maybe it would be good to do both in the same trip.   However, Atlanta has a tentative meet on 7/18.  Very few options to log an M60 time.  Looking back at previous JAC meets, they look perfect... very small.  Only one or 2 heats of every race.  If JAC cancels it's summer season, there are very few others after I turn M60.  Just 3 or 4 scattered around the US ... FL, IL, IN, TX.    The ultimate goal is to log an M60 time.   There is only one M60 time under a minute in the 400m, Trevor logged a 57.7 at the end of Australia's summer season in Feb.  So, that's my goal.  Incredibly, there aren't any M60 times under 27 in the 200m.  I should break 26. 

This means I'm going to begin slowly ramping up my workouts after a recovery week.  11 weeks til my first M60 meet.

Thursday, April 30, 2020

150's on turf

I went back to square one today, doing the same workout I did end of Jan. as I was starting my training (after coming back from plantar fasciitis).   Getting real, I don't expect to race til mid July at the earliest, or possibly as late as Aug or later.  So, best to preserve and scale back.  Looking back, I was working hard in Feb and March, expecting a race in April, but can't keep that up all spring and summer, and into indoor season.  I may be doing more track workouts on an every third day basis instead of every other day.

Hoka trainers on 
300m warmup, stretches, drills 
8 x 150m on turf ~ 24-25 with 50 sec rest 
2 x 100m (track) - 12.88, 12.68

I ran the last of 8 150s at about 23, the fastest.  It was a good hard workout and not much impact.

After a 400m walk and rest, I ran a couple hard 100s with flying start.  I tried an experiment, and on the second one, really concentrated on relaxation, running tall, and long stride.  It was faster.  A lesson to think about what I'm doing when I sprint.

I see they now have wide Clifton 6s in my size so I ordered a pair.  My impression when I picked one up at the store was that it was good, the best version since the Clifton 3.   Hoping that these will give a good amount of protection on the outside of the foot.

143.3 lbs this evening and dropping.  Fasting til tomorrow for yearly blood work.

Tuesday, April 28, 2020

2x300, split 400

Yet another perfect cool evening in Sewanee.   Low 60ºs at sunset, calm winds, dry.   Just maintaining with a low volume workout.

Hoka trainers on 
300m warmup, stretches, drills 
2 x 300m w/ 2:30 rest  - 49.2, 48.2 
'split 400m' 300m - 44.5 / 60 sec rest / 100m - 15 
2 x 100m strides on grass

Just enough limited rest to kick my butt a little.  Definitely have scaled back the training.  Had been doing one day of foundation, one day speed or split intervals, one day tempo.  Haven't done any serious tempo or substantial foundation in a couple weeks, so I think I'm back to just maintaining.  Without a goal, I'll continue to stay where I am.

The new finger lap timer seems less generous than the beeping timer.  I figured out why... the timer does not stop when the finger touches the stop button, the timer stops when the finger is removed from the button after actuating.  That is why it's reading slow.  I'll return it.

145 lbs after workout

Over the weekend I did some resistance, mostly glute:  video.   Don't be an assless man....

Cut, moved, split, and stacked a half face cord of wood today in 4 hrs, so I might take tomorrow off and train Thurs.

Also, I've been meeting some regular track walkers out there while I do my workouts.  One older couple I met who walk the track, while I'm busting my butt sprinting 300m repeats...  a history professor and his wife... I came to find out they're are 2 yrs younger than me.  Next time I see them, I'm going to say.... "When I was your age..."

Friday, April 24, 2020

500, 300, strides

Another perfect cool evening for training, 60º and calm winds at the Sewanee track.  A couple quality sprints and some strides, keeping the volume low as it now looks like it I won't be racing anytime soon.  As expected, the June TN State Games now postponed to an undetermined date, no word on Nationals.    

Hoka trainers on 
300m warmup, stretches, drills 
3 x 50m striders 
500m - 79.5 (63, 16.5) 
300m - 43.21
4 x100m strides on turf 
It felt pretty hard as I'm not working as hard as I was a couple weeks ago with more volume and tempo.  I still think I could 'run my age' but I've been shying away from an all out time trial in spikes, and from foundation and tempo.   Could be at least 13 -20 weeks before I can race.  No telling.  Will be doing resistance tomorrow, and after the Saturday storms, a freakish cool day on Sunday with highs only in the 40ºs forecast.... definitely a porch day with my wood stove cranked and tea.  

 Be back on the track Monday.  

143.9 lbs after workout.  

Wednesday, April 22, 2020


Low 60ºs and cloudy with an occasional spit of drizzle in Sewanee.  The temperatures are staying cool, low to mid 60ºs most days for the next week.

I got this finger ring interval/lap timer, so I can run with a beeping goal timer and this split timer, so I can get accurate splits on everything.  The only drawback of the ring timer is that it doesn't beep when you start it so you have to just trust you pushed the button hard enough.  I'm just getting used to it.  

Hoka trainers on 
400m warmup, stretches, drills 
2 x 100m - 14.42, 13.74 
300m from 400m start (curve-straight-curve) - 42.54 (12.74, 14.44, 15.36) 
200m - 27.04

Nothing super fast, my form needs work.  Was short of goal on the 300m (13,14,15).  Just need to stretch out the stride and relax on that 2nd 100m.  Too tight.  The 200m was surprising slow considering the effort. 

No killer workouts ... like 800s, or tempo.  Just maintaining.

143.7 lbs after workout.  Eating light.

Been posting more performance videos recently:

Monday, April 20, 2020

Resistance and 100s

A cool and wonderfully quiet evening at the Sewanee track, low 60ºs, calm winds.  I did some glute sets during the mid afternoon and other resistance work.  Almost didn't go to the track but I did.

Hoka trainers on 
300m warmup, stretches, drills 
6 x 100m on turf w/ 30 sec rest ~ 16-17 sec 
2 x 100m on the track - 12.75, 12.62

When I started my warmups, felt aches and pains of the past week of 4 track workouts, but after a tempo set of 100s, I felt much better.   I was thinking, that if I do reduce my track workouts for a while, it would be best to keep doing some running.    I videoed my last 100m to look at my form. 

I was thinking... it doesn't matter if I can run 57 right now.  It matters in July after I turn 60, and that is still 11 weeks away and who knows when I'll be able to race.   Possibly not til Aug.  So I need to back off a bit, don't need to push it now, just maintain til I have a goal. 

However, there seems to be an initiative to 'open' southern states and businesses... which is clearly a bad idea, but it may make some facilities for meets available this summer.  For example, the Jacksonville Athletic Club has 3 meets scheduled for July and Aug., the Atlanta Track Lab said they may run some meets this summer, the AL games Aug 31, and there's an all ages meet in Nov.  Still no word from Sr. Games or USATF Nat'ls. 

Friday, April 17, 2020

covid-19, risk factors, metabolic health

I was just reading some studies on covid-19 risk factors and came upon some interesting facts.

First... I was floored by the stat that only 12% of Americans are considered to be metabolically healthy.  What does that mean?  The study defines metabolically healthy as:
1) optimal levels of waist circumference (WC <102/88 cm for men/women)
2) glucose (fasting glucose <100 mg/dL and hemoglobin A1c <5.7%)
3) blood pressure (systolic <120 and diastolic <80 mmHg)
4) triglycerides (<150 mg/dL)
5) high-density lipoprotein cholesterol (≥40/50 mg/dL for men/women)
6) not taking any related medication.
Obviously, metabolically healthy people are by nature more disease resistant.   Next, a British publication released some alarming stats of risk factors of death from covid-19:

Obesity - #1 risk factor:  Data from the first 2204 patients admitted to 286 NHS ICU’s with COVID- 19 reveal that 72.7% of them were overweight or obese. Elderly often suffer from sarcopenic obesity:
"excess body fat induces immune dysregulation and chronic inflammation which is directly linked to the cytokine storm that is responsible for Acute Respiratory Distress Syndrome seen in influenza and other respiratory viruses.  For example, in 2009 61% of patients admitted to hospital in California that died from H1N1 Influenza A were obese, which was 2.2 times more than the prevalence of obesity within the state population. Multivariate analysis suggested obesity was a novel risk factor for mortality from the virus.  Furthermore, obese adults shed influenza A virus 42% longer than non-obese individuals suggesting an additional role in transmission."
Interestingly, only 1/3 of 'normal weight' people are considered metabolically healthy:
"normal weight metabolically unhealthy have a more than three-fold risk of all-cause mortality and cardiovascular events than those who are normal weight and metabolically healthy. "
 Diabetes, metabolic disease, high blood pressure, smoking - other risk factors:
"Type 2 diabetes and metabolic syndrome may have to up 10 times greater risk of death when they contract COVID-19”

"China concluding that smokers were 14 times more likely to get severe disease after contracting COVID-19."
Obesity and metabolic disease affect minorities at a much higher rate than caucasians, which explains the alarmingly high death rate among minority covid-19 patients.
CNN article
Full article here

While it looks like the major NE areas maybe close to turning the corner with daily US deaths around 2500, southern and midwestern states slow to adopt distancing measures are beginning to see a spike.  Unfortunately, this pandemic was mismanaged from day one by the US federal response, and there still is no coordinated federal testing program.

Bottom line, America is a grossly unhealthy nation and is getting worse. We are on the way to 50% of population being diabetic and prediabetic by 2025, 75% obese and significantly overweight.  Pandemics will take a greater toll on such a population.

Speed - event runs

68º with a S wind on the beautiful Sewanee track.   It was my 4th day on the track this week and I'm going to definitely take the next 2 days off.   Ran 3 x 200m at 400m race pace today, took a 45 min break, went to my office to hear a senior recital online, and back to the track for a 300+100.  Had to do a second warmup.

Hoka trainers on 
350m warmup, stretches, drills 
3 x 200m - 26.21, 26.00, 26.03 
- break - 
300m - 42.09 / walk 100m / 100m - 15.03

Pleased with my times since I was expecting 26 high/27.  After running my first, I was surprised it was 26.2.   I thought, 'too fast, need to let up a bit and relax.'   Then I ran 26.00.   Albeit... with a 3 step rolling start and a tail wind, still a good time.  The difference was the second one I kept better form and relaxed.   Leads me to believe I could break 58 soon.   I do think I could run at least 27/31ish... (13,14,15,16)

Realistically, probably at least 3-4 months, maybe longer before I'll be able to find a race. 

USATF Masters and TN Senior Games put out updates and they STILL have NOT canceled, and TN Sr. Games is STILL soliciting registration fees with a May deadline, even after their board met this week.  USATF will announce by mid May.  Hope I don't have to wait til Aug. 

I'm enjoying running fast but I keep saying I need to cut back...  but it's great to run fast. 

144.1 lbs after workout.

I'm thinking about buying a ring timer so I can record both exact times and have pacing beeps. 

Wednesday, April 15, 2020

tempo 300s, 200

Crisp clear evening in Sewanee, light winds, low 50ºs before sunset.   The usual walkers were there.  I did my usual low volume tempo 300s + a 200m.

Hoka trainers on 
300m warmup, stretches, drills 
3 x 300m w/ 2:30 rest - 48.8, 48.5, 48.6 
200m - 27.25

I like this workout because it's short, kicks my butt, but is low enough volume that it doesn't beat me up.  This was the fastest set like this I've done this yr.  If I want to increase suffering, I should start shortening the rest, or add a rep.  The way it is right now, it's a perfect workout and it takes less than 8 min. 

I rested and ran an uptempo 200m to finish.  Felt a bit stiff, as it was getting cold.

Living the good life.  144.5 lbs after workout. 

Leaves are coming out: view from my hot tub...

Monday, April 13, 2020

800, 200, 2x150

It's still winter.  After last night's strong storms (51 mph gust, 4.39" rain), the temperature dropped all day.  It seemed ok when I left the house, 48º and dry on the bluff, but in town it was wet, mizzle, and 5º colder.  43º and cloudy, light winds.  Really felt pretty cold, until I finished my 800.  Still T-shirt weather for training.  Next 2 days are going to be low 50ºs with over night lows near freezing. 

Hoka trainers on 
400m warmup, stretches, drills 
800m - 2:36 
200m - 27.40 
2 x 150m w/ 30 sec rest on turf ~ 22-23

The 800m was a chore, didn't want to run another so I did some short stuff.  I'm happy to get it done but with goals uncertain, it's hard to focus on a race or peak.  I think at this level of fitness, I could get to ready to race at an elite level with 3+ weeks notice, but still up in the air.  Vanderbilt U study says the virus is going to peak in this area in mid-June ... so I'm not optimistic.  Atlanta GA relays canceled last week.  I am hell bent on getting a race in this summer or fall for Masters Rankings after I enter M60, and I'll travel if I have to.  AL State Games have been rescheduled for 8/31. 

Otherwise, life is great.  Living in paradise.  Spending an unprecedented amount of time with Roya in the most beautiful time of year in a most beautiful place.  Have 2 tracks to train on and an amazing gothic cathedral to record in.  Happy to be in relatively good health.  Running, biking, hiking, and playing music.

144.9 lbs after workout. 

Sunday, April 12, 2020

Fri resistance, Sat brief workout

I took Friday off from the track because I went biking and did resistance work instead, it was a bit cold that day.  I got out Sat for a brief track workout.  Beautiful, low 60ºs and sunny near sunset.

Hoka trainers on 
400m warmup, stretches, drills 
2 x 300m - 43.85, 44.59 
200m - 27.84

I did these sprints with relaxation, emphasis on form, just a bit slower than 400m race pace.  I was happy to get out there Sat., since Friday, I tweaked my knee a bit doing squats, but it felt fine on a day's rest.  These intervals seemed harder than they should have been, maybe because of resistance work the day before, but happy to get it done.  I do know that workouts like this are just maintaining the status quo, and not helping me get in better shape.  Only tempo, and foundation does that.

144.0 lbs after workout.  Still eating well.

It looks like a beautiful weather pattern for the next week, cool to start... in the 50ºs early then 60ºs later in the week, sunny every day.  Ironically, this pandemic situation has been a wonderful time for me, spending weeks together with Roya, watching the leaves turn in kaleidoscope of green hues, and watching the spring storms.   It's been beautiful in Sewanee.  Been bike riding and spending time on campus.  It's a bit eerie and quiet, but I love it.  I've been issued keys to the buildings so I can still remain active in music recording.  I did a few videos recently here and here.

Still no word on USATF Masters Nationals, and the TN Sr. Olympics committee is meeting next week to consider the situation.  They've hinted at a postponement.

It was this weekend that I had planned to open my competitive season at Berry College.  I had some great meets there over the years.  Here's my heat of the 200m a few yrs ago, I'm in the green shoes in lane 6, (ahead of 3 Sewanee sprinters  in lanes 1, 7, 8).  Looks like the next time I race in a college meet, I be 60 yrs old.  Looking forward to it.


Wednesday, April 8, 2020

Brief tempo 300s again

Mid week morning workout, cloudy / hazy and humid at the Sewanee track but cool, 65º ... but felt warmer due to the humidity.  Did my brief mid week workout. 
Hoka trainers on 
300m warmup, stretches, drills
3 x 300m w/ 2:30 rest - 48.8, 49, 50.2  / 2:30 rest / 100m - 13.62
Glad to get it done.  As usual, I had to fight off thoughts about lengthening my rest, and doing one less rep, but this workout is short and sweet, low volume and something good for mid week where I don't have time for quality sprints.  This was like last Wednesdays but a little faster.

Up a lb or 2, probably fro bread and/or eating chocolate.

145.8 lbs after workout. 

Monday, April 6, 2020

800, 400, 200, 150

Gorgeous evening in Sewanee, low 70ºs, light breeze and partly cloudy.  After a Fri workout and Sat hike and bike ride, I took Sunday off, did some resistance work.  I rigged my resistance bands to create a decent 'glute machine' on my deck.

I was going to do just foundation today but I didn't feel like 2 x 800.  I did some quality sprints after an 800m, including a fast neg split 400m.
Hoka trainers on 
300m warmup, stretches, drills 
800m - 2:38 
400m - 60.8 (30.8, 30) 
200m - 26.65 
150m - 19.28
I much rather do some quality work but it is harder on the body but generally more fun.  I think this M-W-F track schedule might workout ok. 

145 lbs after workout. 

I'm really surprised they haven't canceled Masters Nationals yet.  They canceled the U20 Championships later in July and SE Masters in June is canceled.  It is the stated policy of USATF that these events be canceled and I'm thinking they haven't canceled yet because they're looking into a postponement.  TN Senior Olympics in June hasn't yet canceled which is really surprising.  Probably a matter of time.

Saturday, April 4, 2020

quality sprints, neg split

Perfect weather, 70º and dry, calm winds.  I did low volume quality stuff today, my preferred workout, but probably not the most beneficial.  My intervals were with ample rest, brisk but not race pace.  I did them negative split, last 100m the fastest.... goals were: 300m - 15,15,14, and 200m - 14,13.  Came pretty close to goal.  I used one of my older pair of Hoka Clifton 3 trainers for the workout, (accidentally packed two right shoes of the Clifton 1s I usually use).

Hoka trainers on
300m warmup, stretches, drills 
2 x 300m - 44.2, 44.3 
2 x 200m - 27.34, 27.16 
2  x 40 yard - 4.75, 4.62

I threw in a few short sprints at the end from 3 pt stance.

Such beautiful weather here, I'll be back on Sunday... so much for my every 3rd day plan... been every other day since Monday.  Seem to be tolerating it pretty well.  So tempting to run fast in warm weather.  So, this week: 800s foundation, 3x300m tempo, and 1000m of quality neg split long sprints.

I had originally planned to race next weekend, but no.   Maybe I'll do a time trial soon.  Still haven't run an all out 400m.  Weights and hiking tomorrow.

More track abuse today, a couple walking the track with their dog, letting the dog run free.

Wednesday, April 1, 2020

Brief tempo 300s

Last cold weather workout, but it felt actually very good.  Mid-upper 40ºs, but sunny on the 'ghost track' at Sewanee just before noon.  When the breeze stopped, it felt warm, perfect.  Didn't have much time so a tempo set was in order.  It occurred to me that if I do a Monday workout, I must do a Wed morning workout because Thursday is too busy with online teaching, and I shouldn't wait til Friday.

I saw the one old walker I usually see, but he left during my warmup.  I also saw a guy with what looked like an insecticide sprayer.  But he was gone soon.  I am still extremely thankful the men's room remains open.
Hoka trainers on 
300m warmup, stretches, drills 
3 x 300m w/ 2:30 rest - 48.8, 49.5, 50.3
Short and sweet.  Usually do 4 but not as fast as these.  This was perfect and I really pushed hard on the last one, it was a killer.  With volume this low, I should be back by Friday.  I think with low volume like this, I can tolerate every other day.  Weather looks gorgeous the next 4 days... sunny around 70º Fri-Mon.  Haven't been doing much weights or cross training, but tomorrow in between lessons.

Eating very well, 143.6 lbs after workout.

Sewanee has reported some cases of coronavirus, and some dumbass students/alumni had a 'virus party' over the weekend.  Those events have caused the college to close parking areas at trail heads and over looks.  I love it.  Even less people.  They will NEVER close the track.  Even if they did, there is a brand new track at St. Andrews, even closer to my house, which is not fenced.

Monday, March 30, 2020

800s, 300

 Perfect training weather at the ghost track in Sewanee.  63º and cloudy.  I actually did see a few people there today.  The usual elderly walkers and one runner.

I think I'll keep this every third day on the track regime, and every other day on occasion.
Hoka trainers on 
300m warmup, stretches, drills 
2 x 800m - 2:42, 2:43 
300m - 43.75
I was going to do a split 400m as a part of that 300, but no way... the last 300m kicked my butt.  I ran the 800m with just moderate effort to get 2 in.  If I ran the first one too fast, I would't have been able to do two.  1900m total is a pretty good days work.

Dave M. said he may come up Wed or Thurs to train, but I doubt it.  He's a middle distance guy and 10 yrs younger, so he'll push me if he shows up.

Looks like there will be some meets this summer!  AL State Games will be held end of July.  The Atlanta Track Lab series said they will be holding some meets this summer.

Still up in the air:  USATF Nationals in July, TN Senior Games in June, Atlanta Relays ... all have not issued a definitive decision.   Some say USATF will issue a decision this week, they presently aren't taking registrations, but the TN Senior Games on June 20 is taking registrations.

Sunday, March 29, 2020

Abuse of track

I don't mind the old walkers out there, but Friday there were 5 people abreast walking the track with a dog.  Today, there was an obese woman with her daughter riding bikes on the track.  If I were doing a tempo set of repeats I might say something but just doing a few quality sprints, I just wait til they're out of the way.   Clear violations of track rules that are posted on the gate. 

I may do a tempo set tomorrow.  Cloudy and 60ºs forecast. 

obese woman on bike violating track rules

Friday, March 27, 2020

More quality, warm day

Record warmth today in Sewanee, 81º.  Very windy on the bluff but just a slight breeze late afternoon on the track.  Such a wonderful warm breeze continues this evening.  

I did fast stuff with full rest.
Hoka trainers on 
300m warmup, stretches, drills 
300m - 42.20 
200m - 26.06 
150m - 19.37 
100m - 12.95 
2 x 150m on turf w/45 sec rest ~ 22-23

I did all the sprints with a 2-3 step rolling start except the 100m, I started from the line.

It was hard and I wanted to do more, but my body said no.  I feel like the lack of foundation and especially lack of tempo workouts has compromised my fitness a bit.  Thinking I should scale back and go to every 3rd day on the track, but a warm day like today was hard to resist running fast.  Probably be good to get back on turf, do some form/technique work, some cross training, biking, hiking.

Got my 'home gym' set up.  Can do glute work and squats, upper body, and core.   More strengthening, less running would be good for the next few weeks before I decide if Nationals will be canceled or postponed.  I hope they don't make a decision too soon.  

I ate light today.   Went to bed last night at 148 lbs.  Was 143.3 lbs after workout.  Looking forward to swimming at the lake but it won't be soon... today was just a summer teaser.  Much cooler weather is coming next week, mid 50ºs day, 40º at night.  Maybe have some porch fires.  

Had a nice wildflower hike yesterday...

Wednesday, March 25, 2020

WMAC Canceled, just stretching my legs

Yesterday it became official, the World Masters Championship, Toronto 2020, is canceled.  However, USATF Nationals in July are still on as of now, and the TN Sr Games in June have sent me a flyer asking me to register and pay my fees.  If I do get a race this summer, I won't know for about a month if it'll happen.  These races are waiting to make their decisions.   I still think if I see any racing this summer, it'll likely be end of summer, but we'll see.

Went to the track today on a beautiful evening.  About 62º and sunny, late afternoon.  Managed to forget my bag and timer, so Roya and I just did 2 laps, sprinting the straights, walking the turns, then a short hike.  Just as well since I felt a little foot pain and will be off tomorrow, have to teach on line most of the day.   Thurs looks perfect, and Friday looks like our first really warm day, could be near 80º.   The wildflowers should be really popping early this year, our last freeze was March 6.  If we don't get one more, that will be extremely early for a last frost.  No rain til Tues and warm temps with next chance of rain Tues and a return to cooler weather, but not freezing. 

I ran the 100s fairly briskly.
Hoka trainers on 
300m warmup, stretches, drills 
4 x 100m ~ 13-14 sec

As it gets warm, it's going to be hard to do the toiling foundation, instead of just getting out and doing fast low volume.  I love getting out there shirtless and tearing around the track.  Have to take the long view.  Doubt I'll see any racing in the next 10-12 weeks.  But you never know how this pandemic will play out.  So far, it looks bad.

Healthy and light 143.3 lbs after workout.  Drinking a lot of Jura cappuccinos, toast in the morning, one small to moderate meal in the evening, cappuccino and chocolate for dessert.  I've set up my glute bands, have 40lb dumbells, some new resistance bands ... need to workout in between my lessons tomorrow and look forward to doing some recordings.

The creek outside is roaring and I took the cycle to the lake today, and it's full again, the outflow was quite a cascade (photo below).  There were tornado warnings in the vicinity last night, and my Gr Level2 analyst software showed definite rotation at the base of Roark's Cove Rd and in Monteagle, but save for a few trees down, no real evidence of tornado damage.

Won't be long before I'm doing exactly what I did last spring.  Swimming, biking, boating. 

8 months before indoor season starts.