A little track and hills

My first time on the track since the injury 13 days ago.  Still hurts, can't really let my stride out yet, still cautious.  I had my MRI today.  Hopefully, I'll get a report by Monday.  

Beautiful warm, humid, and moist day in Sewanee.  About 63º with a south wind.  

Hoka trainers on

stretches, drills, bands, resistance exercises, 2 x 100

2 x 400m w/ 90 sec rest - 83, 79

2 x 100m w/ 30 sec rest -19, 20

3 x 100m hills

Yes, nothing close to sprint speed, I could see it being 2 more weeks til my first tempo intervals.  Nothing faster here than 18-19 sec 100m pace.  Just happy to be running a little.   

I was looking at my 2015 training schedule. After I had that severe hip flexor tear... beginning 2 weeks after the injury, I was cranking out the massive foundation workouts.  In the period 14-21 days after injury I did:  3 x 800, 4 x 800, 4 x 800, 5 x 600.  No way could I come close to that volume now.  Also, I was running a 65.5 400m after  23 days, 62.5 after 4 weeks post injury.  I started with an 800m race after 5 weeks (2:20), and I didn't race a 400m til 10 weeks post injury (56.22).  

So, it looks like my indoor season is probably over, except for indoor nationals, unless I can find a meet in late Feb or March in KY.  By the time I'm ready to race, there will be outdoor meets in early March here, maybe even in Feb.  Most indoor meets in Feb in Birmingham are college conference meets and championships, but KY has some indoor meets in Feb and maybe March. 

At least I didn't suffer any huge holiday weight gain.  142 lbs

  

First running

12 days post injury, running gingerly.  In FL at the soccer field, went through my usual warmup and some band work.  

On the advice of Dr. Allan, I started some slow running.  I was surprised at his guidance to begin running slowly asap.  He says it will assist in the healing.  (Allan is a World Champion 100m Masters sprinter in my age group, and an orthopedic surgeon, and a lot of personal experience with hamstring injuries).  

Far from normal, it's a start.  Being very cautious.  All running on turf.

Hoka trainers on

stretches, drills, bands

2 x 100m - first 50m high knees

4 x 150m 

Running slowly in sprint form, fastest 150m was only about 28 sec.   Hopefully will be able to tolerate some 800s soon.  

Will be back in TN tomorrow and getting an MRI on Friday.  Hard to say how long it will be before I'm training full scale.  

Happy I did this workout and feel pretty good.  

cross training / rehab

 Back to cross training.  Since the weekend, I've biked up Roark's cove rd twice on the bike, and last night, went to the gym.  Was really trying to see what I can and can't do...  I did 2000m on the rower, resistance work with adductor, abductor, hip flexor, etc... The injury is improving but slowly.  I can do a supine brige with a lot less pain than a couple days ago. 

Dr. Allan says it's likely not severe since there was never any black n blue trauma visible.  However, going to get an MRI to assess.   I guess this is a 'good' time to be injured since I'm traveling to FL to visit parents.  I'll continue rehab there.  

Being unable to sprint for a while reminds me of what a privilege it is to do what I do at this age.   When training, especially on vacation, it's amazing how many aspects of my life it affects, not much else to do.  When I wake up, I check the weather, the rain potential, the wind direction, etc... I think, 'it's a north wind today so I'll be running from the 300m mark'... etc.    I plan my diet around races and training sessions.   On these days where it gets dark early, I train at the end of about a 16 hr fast.   On non running days, I plan a bike ride/climb and/or a gym or resistance session at home.  I check my weight when I get up and after workouts.   I was just about at race weight when I got injured, and after I got home, I thought... 'well, looks like I won't be racing for a while' ... then consumed toast w/ butter and tea... and also for the next few days.... something I wouldn't be eating if I knew I'd be racing in the next week or 2.  

Anyway, when I do get back to running, it'll be like starting over with the 800s and 600s.... and that's ok.  Dr. Allan says I'll be fine by Indoor Nationals.   Hell, if I'm gun-shy to sprint, I'll run the 400 and 800.  Probably be good for me.  Frankly, I think I could win the 400m with the time I ran first time out (58.75), and I know if I'm shape I can do better.   There also is the covid situation that could cancel it... but I think the most recent spike will be short lived.   A lot can change by March.

Very thankful to have several friends who are physicians who can pull strings for me when needed.   My friends Dr. Gary and Dr. Jeff both have set me up with MRIs on short notice before the end of the year which will save me a $500 deductible, to get it done this yr.  So, I have an appointment and a back up appointment.  Dr. Allan thinks it won't show much.  I'll follow up with a good orthopedist.  I have 2 highly recommended Drs. I'm considering seeing after I get the images and report.  

DNF

For the first time in 6+ yrs, I DNF'd in a race yesterday.  Too much too fast.  I was surprised I felt an injury during my 200m race because I had run at least 100 races without an issue since 2015.  Not serious I think, but a setback.  Even a Ferrari breaks down once in a while.  

I was really puzzled at what it was.  I was racing a 22 yr old who was just 2 steps ahead of me in a 200m race from lane 5, and in the last 50m as I was running down the bank toward the finish, I felt a grind in my buttock area and immediately pulled up.  At first I thought it was my hip joint, but no... it was the same injury I had during last season, a proximal hamstring tendon.  This injury I thought had healed but I did a few things this week that set me up for this event.  Doing my first sets of heavy glute machine without any hip flexor to balance,  doing my first speed workout 2 days before the meet and running hill sprints.   All of these things put extra stress on the tendon, combined with the overstriding one does when running full out in a race down a banked track... I was really crankin', determined to break 26.   And I think I would have because the kid who beat me ran 24.4 and I wasn't much more than a second behind.  

Anyway... I rode my bike today, and I'll be running at some point this week, and I know exactly what I have to do to rehab and strengthen this issue.  I won't be racing a 200m again anytime soon, but I hope to be back racing a 400m in Jan.  Good that this happened now instead of February.   12+ weeks before indoor nationals.  This will also give me time to fully heal my pubalgia and foot.

The last time I had an injury in a race was in 2015 when I had a much more serious tear in my hip flexor.  I used that  rehab time to build my foundation, running longer slower intervals, a lot of over distance.  All that good foundation I think led to my first outdoor National title in Jacksonville later that year.  I also ran my masters PR 200m in that meet: 24.48.  This injury is very much the same.  Only stressed by all out top speed.  Should be able to run 400m race pace in 2 weeks or so.  

I should've not gone to this meet.  So much time waiting.  It ran 2 hrs behind.  I got there at 2:45 and didn't race til almost 6pm.  Was happy to see a few masters friends at the meet.  

  

Photo: 400m - 12/12/21

Pro photo by Eric Ward

12/12 Crossplex meet 

400m

Life in the Fast Lane...

 

50s, 200s, 250

Another great day in Sewanee, 65º and mostly sunny, S wind.  Shirtless workout in mid Dec.  Wanted to do some short speed today, and a couple shorter event runs.  Finished with a pair of tempo 200s.  Started with 4x50m, building from relaxed to full out on the last one.  (All sprints - 3 step rolling as usual).  

Hoka trainers on

Stretches, drills, 2 x 100m, bands

50m - 6.94, 6.44, 6.28, 5.93

200m - 26.13

250m - 33.71 (26.62, 7.09 /  12.62, 14.00, 7.09)

2 x 200m w/90 sec rest - 28.12, 30.01

It was a decent workout.  My 200m was too fast for a 400m, but the 250m was about right.  A pace that might get me in the 57s.  The 50s made me think I could run a decent 60m... if I could get out of the blocks.  Maybe I should run the 60m on Sat?  No, I'll do the 400 and maybe the 60/200 double in another meet.   The last 2 x 200m was hard, bringing that 2nd 200m home in 30 into a wind.  

Last night was the last night the gym was open late, so I went at 10pm, even after doing the Roarke's Cove bike climb earlier that day.  I did 3 x 50 on the glute machine with 350 lbs, as well as other exercises.  

Feeling more fit.  Speed seems to be there, but not yet the endurance.  Been difficult to get the last few lbs off.  Holding about the same weight.  140.9 lbs after workout.

 

over distance, hill sprint

Amazing weather today at the Sewanee track.  Sunny, mid 60ºs and light S wind.  Training shirtless in mid Dec, no complaints.  Wore my heavier, more protective Clifton 3s today.  

Hoka trainers on

stretches, drills, 2 x 100m

600m - 1:45.69 (34.37, 36.29, 35.03 / 70.66, 35.03)

500m - 83.47 (15.37, 16.35, 17.35, 17.65, 16.75 / 66.72, 16.75)

300m neg split - 48 (17,16,15)

200m hill sprint - 40.59

It was tough.  I hit my goal splits and wanted to do more, but did as much as my foot would allow.  I think I'm developing the mental tolerance for the pain so I'll do what my foot will allow, which is enough, usually about 800 - 1600m if I want to keep it every other day.  

Would like to race again this weekend but it's a weird open meet ...masters mixed with elites.   I could get a terrible lane and low seed.  It's only $30 to sign up so if I get lane 1 or 2, I just may not go.  I could race the day after I get back on Dec 31... but there are meets Jan 7,8,9 I could enter.  

Still not down to what I feel like is race weight.  Drinking a lot of liquids, soup, juice, coffee, water, tea... my weight after dinner is about 145.5 lbs, in the morning 142.5.  After workout today 140.8.  Quite a range.

  

first races

Started my 2022 campaign early this year at the Crossplex on Sunday.  Thinking back to last season, I didn't race until March, so this is early.   I was also in better shape when I started last March than right now.   

But, it was ok.. both my races, although substandard for me, were faster than the M60 Silver medalists at Nationals in Ames.   Just a training day to see where I am.

400m - 58.75

200m - 26.31

One first in this 400m 'race' was that it was really not a race, but a time trial.  This being mostly an AAU youth meet, there were no other masters running the 400m, so I was running alone... which I was very happy to do.  No one to interfere, starting in lane 5, the best lane.   Actually, I wish all indoor races where like this one, it was really a good opportunity.  I think there were only about 5 masters in this meet, 2 women and 3 men.   I really played it too conservatively on the first 200m, going out really easy in about 28ish or slightly less.   I did achieve my goal of breaking 59 the first time out, but was really hoping to break 58.  The kids sure gave me quite an ovation as I rounded the oval twice.  Many were surprised I ran as fast as I did, my time was typical of most of the 15-18 yr olds, except for the top medalists.  

The rolling schedule thing ... it's impossible to guess when I would race.  A list of events starting at 9am, and I'm 180 miles away.  I got there at 10:40 am thinking I would race around 11:30-12:30.   I think it was after 1:30 when I finally ran.  

Crossplex warmup track

I felt ok afterward so I decided to stay for the 200m, probably wasn't a great idea ...but since I was already there.  I ran in the last of 50+ heats of the 200m, the very last race of the meet, close to 4pm.  By this time there were very few kids there and I had the entire warmup track to myself.  

I was a bit stiff and with a sore foot and not a great lane (3), I raced a 19 yr old collegiate, and a 25 yr old post collegiate.  The 25 yr old ran 22 something.   I was able to get close with the 19 yr old who only ran 25.7, so I  was just 2 steps behind.   He was out in lane 6 and had the benefit of the downhill on the last stretch. 

Anyway, I may try it again next weekend before I take a break from competition til Jan.  Still have issues with my foot and some pubalgia soreness.  The new shoes were quite hard on the feet, both feet hurt afterward.  I've gone back to wearing inserts in my casual shoes and I may wear them when I train.  I'm just not quite yet able to put in the volume workouts I need and may include some turf running in the next month, as I did last year.  I may wait til after next weekend to post my results in the World Rankings.  Sunday's times would give me the early world lead for indoor season.  

I've been eating really well, mostly raw vegetables and fish.  However, I wasn't optimum weight for the meet, probably close to 142.  Still getting there.  

Great weather the next few days.  upper 50ºs - mid 60ºs next 4 days.  Probably bike today and do track Tue and Thurs.  

Life in the fast lane...

shake out, blocks

 After the warm night of rain and severe storms this morning, the temperature dropped into the upper 40ºs, cloudy and windy by late afternoon.  I thought it would be a good idea to do a little something today since I haven't run since Thurs.  I did bike up Roarkes Cove Rd in the fog yesterday, and a did a few exercises yesterday.  Third bike climb this week.

Hoka trainers on

stretches, drills, bands, 2 x 100m

100m stride on the turn

Nike Spikes on

3x starts from blocks

2 x 100m from blocks on the turn - 13.25, 13.22

I did this entire workout in sweats.  I didn't intend to run anything fast.  After the first 100m stride, I felt like maybe I shouldn't race tomorrow.  Definitely, long ways away from being in 400m shape.  

I wanted to just run 2 relaxed 100m from blocks in my spikes at near 400m pace which would be about 13 low.   I got it about right.  Second one felt better than the first.  

Not exceptionally light, 141.0 after workout - will probably be my race weight tomorrow.  

If I had to do it over, I would have passed on this meet since the next one on Sat the 18th, they are running the masters in the afternoon.  This meet, there are just a couple other masters and none running the 400m, so it will be a solo time trial, which I actually prefer because I'll have no kids to block me and I can run from lane 5.  If I'm given a choice whether to run alone or race with the kids, I will definitely choose to run alone.  I signed up for the 200m but got lane 3 so I doubt I'll stay for that.  The entire meet is a rolling schedule starting at 9am and it's totally impossible to plan when I might race.  I'd say sometime between 11:30-2:30.  I'll be in the last of 30 or so heats of the 400m.  I'll try to get there about 10 - 10:30ish.   

  

200m tempo

Mid 50ºs, partly sunny with a good SE wind blowing at the Sewanee track.  Except for the wind, good training weather.  Doing a 4x2 tempo set means fighting the wind on 2 reps.

Hoka trainers on

stretches, drills, 3 x 100m, 50m

4 x 200m w/ 1 min rest - 32.48, 32.87, 32.40,  32.38

Not very impressive on paper but this workout totally kicked my ass.  I really wanted to hold to the full 4 reps with 1 min rest so I ran them rather controlled so I could complete the workout.  The last one into the wind was the fastest and pushed my heart rate to the max - mid 160s.  It was still almost 160 bpm 2 min afterward.  It really hurt.  Wanted to do more but my foot said no.

Finally, down to race weight.  139.2 lbs after workout.  Still in the 'jelly belly' state as the last fat melts away.   Upping my resistance work.  Did 3x25 sets of single leg squats with 50 lbs yesterday and some band work.  

USATF and WMA News:

Travel grants and award money

The big news is that they are reinstituting the travel grants and award money for the WMA Finland Championships.  Not only are they providing money for travel for the highest ranking athletes, but they are awarding prize money for medals.  This is good news.

You can donate to the USATF Masters Travel grant program for Finland and your donation will be matched until the end of the year HERE.  Be sure to check the box "masters" when making your donation.  

Upcoming Nationals

2023 USATF National Masters Indoor Championships will be in Louisville, KY at the beautiful new Norton Center banked track.  Later that spring, WMACi World Indoor Championships will be held on that damn flat track in Edmonton.    

2025 USATF National Masters Outdoor Championships will be held at beautiful new Hayward Field in Eugene, OR (tentative).  Hoping that it is after my birthday because that will be my M65 yr.  No word on the WMAC world championships that year yet.  

300m event run, 200s

 Cold, cloudy, 39º with a light N wind at the Sewanee track.  T-shirt weather.  At least it was dry and not too windy.  I brought my new spikes.

Hoka trainers on

stretches, drills, bands, 2 x 100m

100m - 13.69

Nike Maxfly spikes on 

300m - 40.51 (25.65, 14.86)

Hoka trainers on

2 x 200m w/ 75 sec rest - 28.94, 30.16

I have 2 pairs of Maxflys, one I used last season in Toronto.  I have them set up for different races... the new ones, pyramids for the 400m, and the other... Xmas trees for the shorter races.   I hadn't yet run in the new pair yet so after 2 days on the shoe stretcher, I gave them a spin.

This has happened so many times, but I intended to run at 400m race pace... but I again underestimated my speed and went out pretty wicked fast.  It was a rolling start and the first 100m was 12.2.  I was shooting for 27, but the 200 split was 25.65, way too fast.  I was fading at the end of the 300m and no possible way could I have sustained a meaningful pace for another 100m in my present shape.  My 300m split at Nationals was about 41 low,  maybe even 41.5.   But hey, if I could go out in 40.5 and come in at 15.1 ... that's a World indoor record.  Not a chance anytime soon.  At this point of the season, I should be aiming for 27.5/ 30.5 ... 58.  Going out that fast this early would be a disaster.  Just so easy to underestimate that first 200, especially with these high performing spikes.  

The Maxflys felt good with the nylon socks on.  Once they get broken in, I'm hoping to wear them without socks since my heel seems to move around a bit more than I like with the slick nylon socks. Still need more form work.  I can tell my form isn't great when I spike myself in the calf like I did today.   Overall, I like the shoes.  

I put the trainers back on and ran 2 x 200m w/ 75 sec rest.  It confirmed I'm not in great shape.  It kicked my butt after that 300m.

But, I'm getting my race body back on.  140.9 lbs after workout.  

Have been cross training more.  Did 2 Roark's Cove bike climbs in 3 days - the last one in under 23 min, and a set of squats last night.   I still have a slight soreness from the pubalgia but it's not a problem.  Just need to do more resistance / band work on my off days.

split 600, 150s

Kind of a dark moist day on the bluff, but at the track, a little sun and mild temps, about 60º with a light S wind at the Sewanee track.  Last warm day. Temps are predicted to drop 20º tomorrow by afternoon with the cold front.  But, the weather looks good for the next 2 training days on Tues and Thurs but a bit cooler.  

Did both overdistance and some speed. 

Hoka trainers on

stretches, drills, 2 x 100m

'split 600m' - 500m - 83.50 / 90 sec rest /  100m -14.5

160m - 20.93

150m - 19.07

My first '150m' was surprisingly slow for the effort and sure enough, I put the cone in the wrong place, it was a 160m.  The second one may have been a meter or 2 short.  I didn't measure it, just paced off the last 30m.  

Wanted to do more but 900m is fine.  I've been keeping the every other day regime up and it's ok.  

Still planning to race in a week.  The fat is definitely coming off, but more to go.  141.6 lbs after workout.

USATF Annual Masters Awards

In the M60 age group awards, I was thinking Allan T., M60 100m Champion who ran an 11.79 and ranked #1 in the world in both the 100 and 200m would get the award.  Even possibly Reggie G. who ranked #1 in the world in both long and short hurdles.  I thought I might be considered.   Allan told me he thought I was a 'shoo-in' for the award based on Nationals.  

BUT... unknown to me when I first looked... due to the pandemic, they were considering two years - not just 2021, but also 2020 for the single award.  The award winner Anselm L. ran just one race this yr ranking just #4 in the world (800m), that's why I was initially puzzled.  But, he set a world indoor record for the 800m in 2020 (2:11), and of course...  a WR is a 'trump card' to any and all other achievements, even though he only ran in 3 meets in 2 years.    Anselm hasn't run at a USATF Nationals in several yrs to my knowledge, not a drug tested meet since Lyon in 2015.   My luck ... one of the only Masters WRs set in the past 2 yrs by a US person would be set in MY age group... by someone who rarely races.  Based on this, he surely is deserving and no complaints from me.   I had a great year.  Happy to still be able to train.  

But... to toot my own horn... there will always be World Records set every year, but when is the next time you'll see someone in M60 medal in 100, 200, 400, 800 at a USATF Nationals, or in any age group where all of the sprints had semis and finals (and multiple heat finals in the 800m)?  Probably never.  I don't know that its been ever done before in my age group, or in any age group where there were enough competitors to have semis / finals / multiple heats in all 4 events.  Certainly in age groups over 80, where participation is sparse and mere participation warrants a medal, it may have been done, but with the caveat I previously stated regarding participation... I believe it is a singular achievement and I invite anyone to prove me wrong.  All sprint events in the M60 age group at USATF Nationals in Ames, IA yielded a World #1 rank, so the competition level was high.  

There were, in my view, many other inconsistencies.   In M55, Francois B world ranked 2,2,4 in all the sprints and won 2 gold and a silver at Nat'ls, but the AoY award went to a thrower ... who only did one event... the shotput.  M50 award was also a thrower who was not particularly outstanding - didn't rank #1 in any event, except the "throws pentathlon"... and I'm not sure that's even an event at Nationals.  Interesting that the W45 award also went to a thrower, despite Angee Henry-Nott setting a WR in the W45 400m.  The W45 thrower / pole vaulter won several golds at Nationals but participation in her events was tiny, 2-4 people in most of her events.   Not hard to see who was pulling for all these throwers.

brief tempo

I probably should have taken today off but the weather was so perfect, 70º and partly sunny, light winds.  A shirtless training day in Dec.  I trained last week Mon, Wed,  Fri, Sun, then Tues, Wed and yesterday... I actually sprinted a quarter mile+ across campus to make it to a meeting on time.  But... today I felt ok.  

Hoka trainers on

Stretches, drills, 2 x 100m

3 x 300m w/ 3 min rest - 49.20, 49.28, 50.71

I think it's better that I didn't do 4X and did them faster instead.  Less is more for today.  If I pounded out a 4th, my foot would have suffered, but I think I did enough.   This great weather won't last into next week so I'm hoping to get workouts in on Sunday and Tues, despite rain and colder weather forecast for much of next week.   

I went to the Fowler Center and watched Sewanee's first indoor track meet.  The 400m guys were pretty impressive.  A kid from KY ran a 51.6 which is probably close to a facility record, very fast on that track.  The Sewanee kid ran a very respectable 55.25, and the slowest in the field was a 58.91.  

I later did sets of pecks, adds, abds, and abs (figure that one out).  

Getting down to race weight, but still a little soft.  Amazing I can still feel a little flab and weight 141.3 after workout.  Probably lost a little muscle in the off season.  Should be below 140 by race day in 8 days.  

Sewanee's policy on unattached athletes is pretty foggy.  There was one unattached athlete in the meet.  However it says in the meet info:  

"Unattached athletes are not permitted to compete."  

Then... it says: 

"Payment for unattached/open athletes must be made through DirectAthletics"

Huh? 

Don't know if I'll ask the coach to get into a meet, definitely not indoor but maybe outdoor.  There are lots of options for races indoors in Birmingham and Louisville. 

Here are the upcoming indoor meet possibilities... not that I'll race in all of these after the 12th:

12/12 - Birmingham

12/18 - Louisville and Birmingham

12/31 - Birmingham

1/7 - Birmingham

1/8 - Louisville

1/9 - Birmingham

1/15 - Birmingham

1/16 - Birmingham

1/22 - Nashville (Vandy)

1/23 - Birmingham

1/30 - Birmingham

... And this is just through January.  Not sure if the Vanderbilt meets in Nashville will be open to me, but it seems like there is a new meet director there and the DA listing says 'individual athletes' ... so we'll see.  That is a fast track and not too far away.

couple short sprints

I did violate my recovery day but only did a couple short sprints.  Upper 50ºs and partly sunny at the SAS track.  I brought my spikes and ran a hard 200m.  First time in spikes since August.

Hoka trainers on

stretches, drill, bands, 2 x 100m

100m - 13.90

Nike Maxfly spikes on

200m - 25.90

Hoka trainers on

100m (turn) - 14.50

I intended to run the 200m as a 400m race pace event run at about 27,  but way underestimated my speed.  Even though it was rolling, I still blasted the first 100m in 12.39.  

I still have a lot of work to do.  Don't feel in shape.  I did an ab routine yesterday and I think it may have irritated my pubalgia, but only slightly.  Not feeling it when I sprint.  My foot was feeling it after the 200m in spikes so I didn't do much after that except for a 100m strider on the turn.  

Will definitely take tomorrow off and hopefully do a tempo set on Friday.  There is an indoor track meet Friday night in Sewanee, funny because it's easily warm enough to have an outdoor meet.    

141.9 lbs after workout.  

brief workout

Really nice in Sewanee today, sunny 61º and light south wind.  It was overdistance day but I didn't do much.  

Hoka trainer on

stretches, drills, 2 x 100m

500m - 81.87  (64.84, 17.03)

300m - 44.41

bands

Not complete rest between but ample.  I was going to do 2 x 500m but I ran the first one a little faster than intended and I was toasted.  After the 300m, I lined up to do some tempo on turf but decided that I might come out tomorrow instead and do some race pace if my foot feels ok.  I finished with band work.  

Tonight I'm going to do an ab routine and maybe some squats.  

I went to post op to my hand doctor and it was a waste of time, but...  their PT department has a glute machine that they might give me... if only I can find a way to move it.  It weighs 400 lbs.  The TOA group asked me to do a promotional video for them, as I did a testimonial for Elite SM, my other ortho group.  

I'll be in Murfreesboro Thursday all day for a meeting and to do some work around the house, but I may run some stadium stairs if I have time in the late afternoon.  On second thought, I should take that day off and do a tempo set on Friday.  It's forecast to be sunny upper 60ºs that day, shirtless training weather.  A really awesome stretch of weather - no rain forecast for a week and in the 60ºs.  The next cold front not until Monday.    

Still have a few lbs to go for race weight.  141.9 lbs.

first timed 400m on brand new Mondo

 In Atlanta and was astonished to find a brand new squeaky clean 6 lane dark blue Mondo track at Marist school.  It hadn't even been lined yet, good thing I brought my metric wheel.  I was nice and soft compared with the old hardened and beat up Mondo that was there before.  Nice day, mid-upper 50ºs and partly sunny.   Usually schools are protective with their new tracks but I didn't see anyone at first, but then someone appeared across the field and started walking toward me as I was warming up.  I casually A-skipped away from him, and he turned around and left.  Good.  

The track had been laid lane by lane so you could see 'lane lines' where the seams were, so I measured each 100m in lane 5 and taped the marks.  I'm sure it was accurate, easily to within a yard.

I decided to warm up and try a hard 400m, but not 100%... being appropriately conservative on the first 200m.  I set my goal for 62 with splits of 14,15,16,17 or 29, 33.   Exceeded every split.  Not by any means an all out time trial.    

Hoka trainers on

stretches, drills, 2 x 100m

100m - 13.83

400m - 60.20 (28.71, 31.49)

4 x 100m on turf w/ 30 sec rest - 16-17

Even though this 400m was with my usual 3 step rolling start, I was in trainers and it gave me confidence that I could break 60 sec in a 400m if I chose to race in 2 weeks.  I didn't rig too much in the end since I went out conservatively.  My last 100m wasn't terrible at 16.3.

I finished with a brief tempo set of 100s on turf, working  on form.

I am closing in on race weight as well.  140.4 lbs after workout.  Lowest this fall I think.  

cold tempo

Clear and cold today at the Sewanee track, 37º mid afternoon with a NE wind.  3rd workout in 5 days and I'm feeling a little more fit, although bit off a bit more than I could handle with this tempo set as I bailed on my 4th 300m.

Hoka trainers on

stretches, drills, 2 x 100m

3 x 300m, 150m, 150m w/ 3 min rest - 49.50, 50.84, 53.74, 26, 23.97

200m hill sprint - 42

I started this set too ambitiously with a 49, 50.  By the 3rd I had doubts I would finish 4 so I bailed halfway on my 4th at 150m, rested 3 min, and ran another 150m.   If I had run a 4th 300, it would have been over 55.  So instead of breaking down in my last 150, I rested 3 min and ran a faster 150m.   Then I went to the hill and ran a 200m hill sprint.  No sign of the pubalgia issue, it's healed.  My right foot is my limiting factor and I'm usually good for 1200m + per workout.  

Looking back to last year, I wasn't doing regular overdistance and tempo sets every week.  The week of Thxgiving last yr I biked Raccoon Mtn 6 days that week, no running.  So... maybe... I might go to Birmingham and run a 400m race in about 16 days, just to see where I am.  A goal of breaking 59 might be good this early.   Indoor season is already well underway in Scandinavia, there was a big indoor Masters Championship meet in Sweden 2 weeks ago and it's providing the first 2022 indoor season rankings.  When I won my first indoor championship in 2012, I started the season by running 2 400s in 59 in Jan., but improved to 55.90 by mid Feb to win the Gold.  So, 59 would be an ok start.

Also, worried about the covid situation as the 'omichron variant' emerges, whether it will twart any of our championships upcoming in NY and Finland.  Too many moronic covid vaccine / science deniers in the US,  it will spread if it gets here.  

Considering the Thnxgivin holiday, my weight is really good.  140.8 lbs after workout.  This year we made a very thick rich Persian chicken dish called Fesenjan.  It is chicken with a stew made with pomegranate syrup, plums, and walnuts.  So, heavy that a small amount satisfies.  

 

low volume long speed

Cool and partly cloudy, 50º with a SE breeze at the Sewanee track.   Wanted to keep the volume low today so just did 2 hard long sprints.  Kind of confirmed how far I have to go.  

Hoka trainers on

stretches, drills, 2 x 100m, bands

50m - 6.75

2 x 300m - 42.71, 43.97

Felt really quite hard.  My last 100m of both 300s was well over 15 sec and I was definitely tying up toward the end.  Would be hard pressed to break 60 right now in a 400.  Lots of work to do.  Going to be a long hard slog.  I think I may be slightly behind from where I was last year. 

Relatively healthy though, except for a little usual soreness in R foot.

142.7 lbs after workout.

Got my booster today.  Was astounded at what the redneck nurse told me... "no right answers, either you risk covid or the side effects of the vaccine."  CVS in Monteagle, Grundy Co. TN where the vax rate is just 27%.  I responded, "I think it's more a matter of education and science denial."  I walked away.   Sheesh!  

Back sooner

I was on the track today, sooner than expected but not soon enough.  Perhaps the 3 days off, the cold weather, or something ... made this a hard one.  Just happy to be back.  41º with a NE wind making it feel cooler, but it least it was sunny.

I did overdistance, it was slow and labored.  My form felt really clunky.

Hoka trainers on

stretches, drills, 2 x 100m

600m - 1:50.6

500m - 88.5

It is what it is.   Running only about 71 400m pace.  It felt harder than it should have.  Foot still a little sore after the long hike on Sat but not bad.   Just a very slight tinge of the pubalgia when warming up but nothing while and after running.  

The hand is fine.  No pain, no throbbing, nothing.  It's amazing ...  3 days after surgery and it's almost normal.  Sorry I put it off for so long.

Weight is good.  141.4 lbs after workout.  Need to do some core and band work, more form work.  Wednesday looks better, in the 50ºs.  I'll be back out then.  

Hiking

Taking a little time off from running so did some hiking today with Roya.  Was happy to find my new Sewanee faculty ID card opens the gate at Breakfield Rd., so we drove to the end and hiked for several miles all over the place.  Stopped at Dotson Point.

Hand surgery was really no big deal and was an instant fix for my carpal tunnel issue.  I played guitar 18 hrs after the surgery.  No pain.  They said I shouldn't run for a week, but I'm thinking by Tues or Wed I should be ok.  Will be doing Stairmaster tomorrow.  The hand will be an inconvenience for a while because I have to be careful while it heals.

Roya on the trail...

tempo 300s

Was happy to get back to Sewanee early enough to get this workout in.  I'm going to be down for a little while after some minor hand surgery tomorrow.  Probably do some hiking and maybe Stairmaster in a few days.  Resistance bands too.  Was a little sore after Tuesday's hills.   

Was cold tonight, about 39º by sunset with a light north wind and track was a little wet from earlier rain.  

Hoka trainers on

4 x 300m w/ 3 min rest - 51.1, 52, 52.3, 53.9

The 'bread n butter' of my training... tempo 300s.   These were on average a bit faster than last set and a bit more consistent.  The last one was brutal, as usual.

I finally can really say I'm over that pubalgia injury.  I'll continue to strengthen and hopefully will be racing in 7-8 weeks, maybe sooner.  

Weight is under control.   Been eating very light lately, but not particularly good.  Mostly just fruits, nuts, chocolate, and coffee.   141.2 lbs after workout.  

over distance, hills, bike

 I did the bike climb on Sunday at Raccoon Mtn, my last boat trip of the season.  Met Bill there.  Next day I went half way because I decided to get home and winterize my boat, which is a arduous task.  So, a good break from the track.  I returned today and it was perfect weather, 65º, partly sunny, slight breeze.  

Hoka trainers on

2 x 600m - 1:48.56,  1:50.13

100m ~ 13.5

hill sprints:  

    200m - 42.1

    150m - 28.75

The 600s I ran with several minutes rest, but not complete rest.  I saved some on the first one so I would be sure to complete 2x600m.  

The 100m was a fun run that I ran on my way out with a Sewanee woman sprinter who I've talked with before.  (Of course, I had to finish ahead).

I was driving home and turned around, thinking I needed to do more so I went to the hill and did 2 long sprints.  I also measured and spray painted marks for 100m, 150m, and 200m distances on the steepest part of Roark's Cove Rd.

I've not been sleeping well due to hand issues and will likely have carpal tunnel release surgery in the next week or 2.  Been putting it off for years.  That may take me out of training for a week.

142.5 lbs after workout.

Some photos from the last boat/bike trip of the year:

First tempo 300s of the season

Sunny and beautiful in Sewanee today, cool with a south breeze, about 60º.  I did my first tempo set of the season and it wasn't pretty or fast, just wanted to finish it.  

Hoka trainers on

stretches, drills, 2 x 100m

4 x 300m w/ 3 min rest - 50.4, 51.01, 53.13, 55.48

Yea, it was slow ... but I think I'm back and on my way.  Getting these early tempo and over distance workouts in is going to be painful, and getting used to the pain is part of the training.  I almost bailed on my last 300m, glad I didn't.

The pubalgia issue is going away for sure, but I was a bit sore after the previous workout, we'll see how I feel tomorrow.   

Despite the cold temps, I'm taking the boat out on the river and meeting Bill for a bike climb up Raccoon Mtn. Sunday.  It's supposed to be 27º Sunday morning but warming to upper 50ºs by mid day on Sunday.  Near freezing on Sunday night.  

Slowly getting leaner, 142.1 lbs after workout.  

These mornings in Sewanee have been so beautiful the last few days.  This morning, fog filled the cove:

World Championships in Finland

Getting ready to pull the trigger and book for Finland.  I think I found the only hotel room in the city with a bath tub and free parking, and it's expensive.  Like $180/night.   It's even more if I opt to book a reservation that can be canceled and refunded.

So... 

first sprints, Finland WMAC schedule released

Incredibly beautiful day at peak fall color in Sewanee.   About 72º and light winds at the track, mostly sunny.  Still a long way to go to get in shape but did a long sprint workout today.  Not much accomplished, low volume, but just felt good to sprint again, although not so fast.  Was just a tad sore form running those hills in FL, but felt ok.

Hoka trainers on

Stretches, drills, bands, 2 x 100m

400m - 69

2 x 300m - 44.90, 44.63

The 400m was really a warmup, was going to run a 600m but bailed.  Fastest 100m split on the 300s was just under 14 and the 300s were really hard.  So tiring I couldn't have run a 'split 400' (rest 1 min, run 100m).   Felt like a good pump, both aerobically and in my glutes.  Doesn't look like much on paper but it was hard.  This type of workout doesn't do as much good as the over distance and the tempo intervals, but was really a test to see how my body tolerates sprinting.  The pubalgia issue seems to be helped by strengthening the psoas and glute.  Just looked up some exercises for the psoas.  What I had been neglecting is the role in doing resistance with the upper body and lower body at the same time, really activate the abs and psoas much more effectively. 

If I tolerate this workout ok, I need to get back in the brutal regime of 1 day overdistance and 1 day of tempo per week if I'm going to race by Jan.   Those types of workouts are really really hard when out of shape as I am.

Definitely still a bit soft and at least 3-4 lbs over weight.  142.9 lbs after workout.  

This morning's coffee and view.

WMAC World Masters Championships Tampere, Finland Schedule

Before traveling I have to decide what events I'm going to race.  A sprint triple is possible but do I want to risk racing 3 rounds of the 100m before the 200m and 400m start?  I don't think so.  So, I'll race the 200m and 400m + relays, 8 races.  This would be my schedule:

July 

2 - 200m prelims

3 - 200m semis and finals

5 - 400m prelims

6 - 400m semis

8 - 400m final

9 - 4x100m relay

10 -  4x400m relay

This looks to be the most expensive WMAC yet, mostly due to the fact the hotels are all about $170/night, flight is $1370, car probably about 6 or $700, trip insurance about $200.   So, looking at $4500+ for the adventure including gas and food.  Tampere hotels are already filling up and it's not a huge city, half the size of Lyon, Fr.   I would leave ATL the 29th of June, arrive the 30th, return on July 11, so 11 nights in the hotel.  It would be a 2 hr drive from Helsinki to Tampere.  Need to book my trip soon. 

UPDATE:  Good thing I haven't booked yet.  This....

Dear MASTER ATHLETES:

These past days some competition timetables regarding TAMPERE 2022 world championships have been leaked UNOFFICIALLY and are NOT yet authorized to be shared.

Please check in the upcoming days the WMA website for the official and APPROVED schedule competition.

Thanks to all for your interest!

María Alfaro Kazán.

WMA Secretary

hill sprints

Was able to get a good hard workout in while visiting in FL this weekend.  On Sunday, did hill sprints.  It was exceptionally cool for FL, with temps in the 60ºs.

Hoka trainers on

stretches

10 x 180m hill sprints - 32-33

I started slow and cautiously at about 39 sec then did most of these at about 33 sec.  Back in July at peak training, I was running this same hill a bit faster, 28-30.  Still not 100% and not sprinting fast but hopefully will start some cautious interval training soon.  

142.5 lbs after workout.  

Looks like beautiful weather tomorrow.  Beautiful time of year, happy to be back in TN.

800, 600, 200

Yesterday, did the Raccoon Mtn bike climb alone from the river.  Beautiful day.  Mid 60ºs, sunny.  I needed this calorie burn after my once a year pizza meal we had in Chattanooga the night before.  Fortunately, I didn't gain any weight.  

Today, was cold but dry.  Windy and in the upper 40ºs with some sun.  I did some foundation but bailed on my second 800m, which became a 600m.   Really getting tired of these heel strike longer runs.  I ended with a slow sprint 200m, just to get up on my toes a bit.  It felt ok.

Hoka trainers on

stretches, drills, 2 x 100m, bands

800m - 2:46

600m - 2:07

200m - 31.4

The 600 wasn't really a 600, but a bail out 800.  At that pace, I would have probably been over 2:50, so I canned it.  I'm thinking I need to really start doing some sprint intervals, even slow ones instead this plodding.  I don't think it's helping me that much.  The pubalgia is still there but again, feels like it's getting better, but that's what I said 2 weeks ago, then it briefly got worse.  

Light, due to the bike ride, work unloading and covering my boat, and light eating on Monday, I was just  141.0 lbs after workout.  

It may be the last track workout I'll do for almost a week.  I have to travel to FL for a weekend funeral but maybe I'll be back in time for a Monday workout.  Should be back in Sewanee by 4pm.  

Halloween half

 Pressed for time on Sunday, yesterday, I did just one 800m.  Cold and damp all morning, but not raining.  Getting ready for a boating trip on Sunday-Monday and some biking.  

Hoka trainers on

Stretches, drills, 2 x 100m

800m -2:45.4

Still not 100%.  I wonder if I should cut back to 2 days running per week and do more cross training, hills perhaps?  Don't seem to be making that much progress.  

Doing a little strength training, some single leg squats.  

Last night in Chattanooga, ate a big pizza meal - my once a year pizza.  Kinda gross, but it was good.  Last time I ate pizza was last year when my parents visited during the election week last Nov.   Junk food ages a person, and pizza is definitely junk food.  Didn't plan it, only went to Mellow Mushroom after hiking to Tony's and finding it closed.   Usually have the salmon caesar salad at Tony's.

Planning the big Raccoon Mtn bike climb today.  Last warm day before a cold snap, but warming to the upper 50ºs by next weekend.  

Sure is beautiful out here today.

Still more 800s

Cool day, upper 40ºs, raining most of the day... but at about 3pm, the sun appeared for about 10 minutes as I was beginning my workout.  A glimmer of 'nice' on a not so nice day.  Happy to have the place to myself.

Hoka trainers on

stretches, drills,  2 x 100m

2 x 800m - 2:44.5, 2:47.7

Again, with 15 min rest in between and a little faster than last time.  Still a miserable workout but hopefully will stick with these for a few more workouts.  It's about all the volume I want to subject myself to - one mile per workout.  I do hope to get some biking in tomorrow or if the rain doesn't stop, maybe go to the gym.

I was happy to weigh 141.6 lbs after workout, lightest in a while.   Got home by tea time and had some tea and toast.  

same

Good training weather at the Sewanee track, 55º sunny and breezy mid afternoon.  I did the usual...

Hoka trainers on

stretches, drills, 2 x 100m

2 x 800m - 2:46.5, 2:48.9

Took 15 min rest in between.  The second one was actually stronger and far less tiring, although a bit slower.  These were a tad faster than last time.  Definitely not fast or in sprint form.  I just hope I have the patience to stick it out for several more workouts with these 800s til I'm 100% over the pubalgia.  I know I keep saying this, but... it's getting better, noticeably better after each workout, definite progress.  Would like to start my first tempo sprint intervals by 11/12.   

Trusting the process.

143.5 lbs after workout.

Next workout is going to suck... could be in the 40ºs and rain on Friday. 

The leave turning has begun, living in the trees.

Alum Britney Spencer 

more 800s

 Breezy and cool at the quiet Sewanee track on Sunday late afternoon.  65º and mostly cloudy.  These 800m foundation workouts are still a struggle.  However, my pubalgia issue is definitely fading.  I can work through this issue if I refrain from speed for at least a few weeks.  Probably no racing til Jan.  

Hoka trainers on

stretches, drill, 2 x 100m

2 x 800m - 2:48.2, 2:55.1

I didn't take full rest between, just wanted to get it over with.  A little faster than last time though.  This workout will likely be repeated for the next several sessions. 

It was cloudy the whole time I was there except the sun broke through right at sunset and offered up a beautiful sky.  (see below)

143.9 lbs after workout.   My weight is now in the daily range of 143.5 - 147.  I need to lose that last 5 lbs again.  It's just a matter of going to bed a little hungry and sleeping well for several days, then the weight will come off.

Indoor Nationals  

I booked my flight, hotel, and car for the USATF Indoor Nationals in March.  Staying at the Hyatt near the GW Bridge.   Still almost 5 months away.   For the first time ever, they are having the 60m event -both semis and finals - on Friday, same day as the 400m.  All this was because of the high jump.  Why they couldn't reschedule the high jump is beyond me.  It makes a sprint triple pretty hard, but that means no individual races on Sat... at all.   Maybe I should long jump on Sat?   Won't be long before I'll need to book my trip to Finland.

Here's a view of last night.

Beginning again

After 12 days of no running, I began again today, very slowly.  Not wanting to reverse the progress I've made on my pubalgia ab/groin strain,  I put a governor on and did not sprint, but ran 800s on my heels, no faster than 20 sec / 100m pace, and slower.  I was dreading this workout because I knew it would be unpleasant.  Glad to get it done.  

Hoka trainers on

stretches, drills, bands, 2 x 100m

2 x 800m - 2:53.8, 2:55.8

It was hard but not that taxing.   I feel I'm ahead of where I was in 2011 when I had this same issue.  That year, I didn't run during October, and I started Nov 1.  When I did, I was doing long foundation runs, up to 2 miles, and slower 800m repeats at 3:15 and slower.  I was also heavier.  By early Dec '11, I was doing my first 300m tempo interval workouts, but slower (50-55 sec) with short rest (2min).  I was still doing a lot of foundation in Dec.   Big sessions like 5 x 800m, mile runs in 6:25 - 6:50, etc...  I won't do that much volume these days.   That year, 2012, I started racing in early Jan, but my first races were slow, like 59.  I improved to 57.57 by the end of Jan, and stayed in that range until mid Feb. when I ran 55.90 and won my first USATF Nat'l Masters Championship at I.U. indoors.

Today, I started wearing my brand new Clifton 3s.  A little heavier than the Clifton 1s I like to sprint in, but good for this long slow foundation work.  I hiked in my older Clifton 3s this past weekend.  

I may go out Sunday to do more foundation, maybe some hills.  Long hard road ahead.   

143.5 lbs after workout.

2 identical Clifton 3 pairs... one new, one well worn.  They both started out the same color: 

1  

Smokies by boat '21... fall hiking

Got to Fontana Lake Friday by sunset, hiked for 4 days... a total of about 22 miles or so.  I don't do the massive 15-25 mile day hikes I used to but the 9 mile round trip up the AT to Shuckstack tower was quite enough.  Perfect hiking weather, high temperatures in the lower to mid 60ºs, overnight lows abut 40º.  The water temperature was about 72-73º so we swam a bit.  Super clean and refreshing water.   Roya even swam.   In addition to Shuckstack, we hike the Forney Creek trail, lakeshore trail, and around Hazel Creek.  

We saw a bear on the Lakeshore trail but had a good 60m distance.  It was a large female and cub.  Roya retreated but I stepped up and pounded my stick and claimed the trail.  The mother bear rear up on it's hind legs and took a good look at me before moving on.  She probably stood about 7' tall, large for a female.  Since last years bear attack fatality at Hazel creek, we're reminded these animals are not to be taken lightly, but you can't run from them (...well maybe I can if I get a head start).  From that point on, Roya carried a big stick.  

The old boat ran great and I managed to lose a lb despite eating a lot.  142.9 lbs this morning.  My pubalgia issue has faded but not gone.  Next running workout will be Friday or this weekend.  Maybe stadium stairs Thurs, we'll see.

Here's some photos:

Near the Lakeshore Trail

AT Trailhead at Fontana Dam to Shuckstack

Night cruising by full moon

Shuckstack tower

Shuckstack view

Moonrise at Fontana Dam

Hiking and biking

Yesterday was supposed to be a running workout but I opted to bike up the mountain instead on Roark's Cove Rd.  I've been feeling that the pubalgia issue is not improving so I'm going to take a break from running for a while.  Going to Fontana Lake to hike the GSMNP for 4 days.  It's a long season and I don't want a chronic injury to persist because it will just get worse... and it's really barely noticeable now, so it's best to get over it.   

Looking back on my blog entries from late 2011, it seems that I did train through the pubalgia injury (which then was much worse) through fall and winter of 2011 and it took almost to the beginning of the season in Jan. for it to be completely gone.  I did a lot of 800s, and foundation during that time.  Even if I don't race til Jan, it's cool.  I've got a long season ahead and three championships, beginning with indoor in March.  So it's cross training for a while and trying not to get fat.  Interesting to read my blog from 10 yrs ago... went from over 150 lbs in late summer down to under 140 by the end of the year and a lot of foundation.  That - 2012 - was the first year I won Nationals in Indiana indoors, ran a 55.90 400m.  

So, looking forward to the boat trip to Fontana on Friday.  Weather will be cool with a cold front coming through Sat morning with some showers, forecast lows are going to be around 40º Sat and Sunday night.  Sat and Sun. highs in the upper 50ºs, but upper 60ºs on Monday and Tues.  Sunny every day except Sat morning.  Will definitely have the canvass up and the heat on.  

foundation 800, 600

Beautiful and quiet evening at the Sewanee track.  Mid 70's, light winds, clear.  Wasn't looking forward to this workout.  Had been on my feet all day doing and annual cleaning and floor scrubbing.  

Hoka trainers on

stretches, drills, 2 x 100m, 2 x 50m

800m - 2:39.35

 

600m - 1:50.55  (73 / 37)

It was hard.  Especially the last 100m of each.   I took a full 25 min after the 800m, but still my heart rate was at 120 when I started the 600m, I was running out of daylight.

I'm wondering if I can continue to train through this minor pubalgia and how long it's going to take to be completely gone.  It doesn't bother me at all running at the 'foundation pace' - no faster than 17-18 sec 100m.  So, I guess I'll stay at this pace for a while. I would like to be running fast by next month.

143.0 lbs after workout.  Eating better.

Masters Rankings

Some recent activity... Italy had their National Masters Championships.   Nothing of note in my age group, no M60 broke a minute in the 400m.  

This week is the Huntsman Games and this past weekend was Nevada Sr Games.   A new name I hadn't heard before, Christopher B. logged the world #2 time in the M60 100m at 12.33.   (Alan won in 12.08).  Curiously, Christopher B.'s time was the fastest in his master career despite having logged times since '14.  He has never competed at a USATF meet, only Sr. games.  So, my 100m world ranking is down to #4.

Jim told me that the San Diego State games was going to correct that fake WL time in the M60 200m, but it's still up there.  

Still waiting for the USATF Indoor Championship website to appear.   There are apparently a few disgruntled anti-vaxers that are protesting the vaccine requirement for Indoor Nat'ls.   It's not a USATF requirement, it's a NYC facility requirement.   Sure are a lot of science deniers out there.