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


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


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. 

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

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.