Meet list 2023 - season in review

2023 Meet Summary

Good year, considering it's the 4th year in my age group for outdoor season.  (Much better than my 4th yr in M55).  Two more USATF National Masters titles, bringing my total to 9.  Also, hardware from relays at Penn, Poland, and at Nationals.  After struggling with the 400m for the entire season, got the pace right at Nationals with a 57.59 and Bronze.  

#7 World Ranked Outdoor 400m M60 - 57.59   

#2 USA Ranked Outdoor 200m M60 - 26.07  

#1 USA Ranked Indoor 400m M60, #7 World Ranked - 58.93    

#1 USA Ranked Indoor 200m M60m, #7 World Ranked - 26.10   

USATF National Masters Outdoor Champion 200m M60 - 26.07 (semi)

USATF National Masters Indoor Champion 400m M60 - 59.84

USATF National Masters Outdoor Bronze Medalist 400m M60 - 57.59 

Penn Relays - Bronze Medal M60 100m  

400m, 200m, 100m Gold Medals - Canadian National Championships

Relays: 

WMAC Gold Medal X60 4x200m USA mixed relay (anchor)- World Championships, Poland

WMAC Silver Medal M60 4x200m USA mixed relay (anchor)- World Championships, Poland

Penn Relays Gold Medal M60 4x100m relay (anchor) - GPTC

Penn Relays Silver Medal M60 4x400m relay (lead off) - GPTC

USATF Masters Championship Relay Golds:  

  outdoor 4x100m, 4x400m relays - GPTC

  indoor 4x800m

-- INDOOR--

Dec. 17 - Birmingham, AL - Galleria Games 

400m - 59.74 

Jan. 8 - Birmingham, AL - AL vs the South 

400m - 59.42 

Jan. 15 - Birmingham, AL - Emory Showdown 

400m - 61.26 

March 10-12 - Louisville, KY - USATF Masters Nationals

400m - 59.84

4x800 relay - 2:30.61 

March 24-April 1 - Turin, Poland - WMACi World Championships 

400m - 58.96 

400m - 58.93 

400m - DNF 

200m - 26.10

200m - 26.11

200m - 26.66 

4x200 - relay 1:45.08

4x200 mixed relay 1:52

 -- OUTDOOR-- 

April 22 - Sewanee, TN - Mt Laurel Invite 

200m - 26.26 

April 27 - Philadelphia - Penn Relays 

100m - 13.19 - Bronze

4x100 - Gold

4x400 - Silver 

June 17 - Oxford, AL - AL Heat 

400m - 59.17 

July 1 - Nashville, TN - SE Masters 

400m -58.97 

July 8 - Stockbridge, GA - Track Phi 

400m - 59.39 

July 15 - Madison, AL - PTC 

400m - 59.35 

July 20-23 - Greenboro, NC - USATF Outdoor Masters National Championship 

400m - 59.11

400m - 57.59 

200m - 26.07

200m - 26.46

4x100 relay - Gold

4x400 relay - Gold

August 12-13 - Vancouver, BC - Canadian Nationals 

100m - 12.95

200m - 26.91

400m - 59.00 

Total races: 30 (including 7 relays: two 4x200m, two 4x400m, two 4x100m, one 4x800m)

13 meets

100m - 4 

200m - 9 

400m - 16 

800m - 1 

Compare:

2023: 13 meets / 30 races

2022:  8 meets / 11 races 

2021: 16 meets / 28 races 

2020: 4 meets / 7 races 

2019: out for season 

2018: 11 meets / 22 races 

2017: 12 meets / 29 races 

2016: 18 meets / 40 races 

2015: 12 meets / 30 races  

2014: 19 meets* / 42 races) *not including 3 fall senior games meets

3x2x200m tempo

Nice day but windy, low 50ºs, sunny with a SW wind 10-15mph.   I got this workout from Mike V.  It was a killer, probably harder than the 'unholy trinity' 3x3w/3.   Last workout of '23.  

Yesterday, did a good workout of squats, hip flexors, abs, upper body.

Hoka trainers on

Stretches, drills, 100m, bands, 50m

Hoka Rocket x2s on

2 x 200m w/ 1 min rest - 30.57,  30.68  (30.62 avg)

  3 min rest

2 x 200m w/ 1 min rest - 30.25, 33.68 (31.96 avg)

  3 min rest

2 x 200m w/ 90 sec rest - 32.28, 34.81 (33.54)

The second rep of each group was into the wind, which made it really tough.  I thought I might be able to avg 30,31,32 on the sets all w/ 1 min rest, but no.  Really lucky to get all six 200s in.  Maybe could do better with no wind.  Had to take an extra 30 sec rest before #6 or I would not have made it.  

I may have been a bit under fueled as I am trying to get light.  139.4 lbs after workout.

Friday's meet schedule and heat sheet have not been announced, but it is a thankfully small and quiet meet with just me and Dave C. - a 73 yr old elite master, running the masters 400m.  We should have good lanes.  Dave is pretty amazing.  He's a world Silver Medalist in the M65 age group (Spain) and is capable of running 65 or even faster, truly world class for his age group.  We shouldn't interfere with each other. 

Turning cold again and my Tues and Thurs workouts will be in the low 40ºs and upper 30ºs.  

Happy New Year 

   

cold tempo, 2x4x150m on turf

Yesterday, I did a hard climb up Roark's Cove rd in just over 21 min.  Really put out.  

Today was one of those dark winter days, but I've seen worse.   34º, N breeze, snow flurries, wet track, cloudy and dark... so I decided to do tempo on turf.   After warmup, still ok for shorts, T, and gloves.  

Hoka trainers on

stretches, drills, 100m, bands, 50m

4x150m w/ 30 sec rest ~ avg 24.4

10 min rest

4x150m w/ 30 sec rest ~ avg 25.2

For the first set, the wind quieted down so it didn't feel too bad.  Second set was not complete recovery, HR still about 114 to start.  I'm feeling in pretty good shape as I can sprint a 150 in 23 sec and it's easy, don't really feel any fatigue til 10-15 sec after I stop.  This still qualifies as intensive tempo because it's faster than 80% of my 400m race pace at 150m, which should be about 20.5.  (20.5/.8= 25.62). 

So, it felt ok... and I even went for a hike with Roya afterward, climbing down and back up Green's View.

Some people get confused about the term tempo.  There is 'extensive tempo' and 'intensive tempo'.  Extensive is high volume and slower.  Intensive is lower volume and at least 80% of race speed.  Both use limited rest.

For me, I can't do the volume anymore like 600s, 800s, etc... so intensive tempo is the best bang for the buck.  

I was looking back at photos from Xmas 11yrs ago, the day I swept snow off of lane one at the SV track and ran 5x600m in spikes around 1:55.   Not doing that again.   

I'm light.   140.1 lbs after workout.   No more chocolate or nut snacking.

Next workout is better weather, sunny 50º but some wind on Sunday.  

Update:  I'm booked for USATF Masters Nationals in Chicago in March.  Got the flight, car, and hotel for under a grand, not bad.    

Indoor Schedule 2024

I actually bought a ticket to attend the USATF SE Masters Indoor Championships in Gainesville, FL in Feb., so I can visit my parents again.  I also registered for the Jan 5 meet at the Crossplex.  

So here are the meet possibilities:

Jan 5 - Birmingham AL vs South

Jan 12 - Vanderbilt (DI college meet) 

    *or

Jan 14 - Birmingham Emory (DII & III college meet)

Jan 28 - Birmingham Coach Miami

Feb 11 - Gainesville, SE Masters

March 3 - (outdoor) Rome, GA, Berry College

March 21-24 - Chicago, USATF Indoor Championships 

I haven't raced at Vandy in several yrs and they're now under new management, entirely female staff.  Entry does not seem to be restricted or by permission, yet.   It is a 300m flat track, very fast, my masters PR of 55.11 is on that track from 2015.   If I could race there, I would likely not race at Birmingham 2 days later.  

The Chicago trip will be more expensive than usual due to the urban situation, so I may not risk injury and run a 200m before Nationals, although I will likely sign up for it at SE masters.   That gives me 4 or 5 races before Nationals.   Berry College has an early outdoor meet but if it's cold and windy or rainy as is often the case, I may not go.  

As I have said, I will likely wind down my competition for the year in April with maybe the local college meet and Penn Relays on April 25.   That will likely be it and I'll start thinking about Nationals in '25 at Mt SACs in CA when I move up to M65 and again do battle with Ron H. and Ben J. 

300, 200, 4x150 tempo

Last 'warm' day for a while.  Back in Sewanee, was about 50º and mostly sunny, light S wind.   Did a few 400m race pace sprints and then a tempo set on turf.

Hoka trainers on

stretches, drills, bands, 100m, 50m

Hoka Rocket X2s on

300m - 42.69 (13.07, 14.18, 15.49 /  27.25, 15.49)

200m - straight, turn - 27.96 (13.62, 14.35)

4 x 150m w/ 30 sec rest on turf ~ 24.6 avg

The 300m was definitely faster than 400m race pace.  It was the fastest 300m in trainers I've run this training season.  Definitely too fast.  At that pace, I would've run the last 100m in 17.  Adjusting for no spikes, it would be about the same split I ran at outdoor Nationals (about 42.0).   I then pulled it back a bit and tried to hit 28 in a 200m and got it.   I brought my spikes and put them on thinking I would run the 200m in them, but after a short jog, I took them off.  Too hard on the feet.  With spikes, it's usually one and done.  Hokas are much more forgiving.

The tempo set was very much easier than the last one like it I tried.  Getting in shape is like chipping away at a long term project, so maybe there is some progress. 

Holidays weren't too damaging to my weight.  140.2 lbs after workout.  I eat really low cal / carb meals and have been making up for the small calorie intake by eating chocolate and nuts at night.  That needs to stop to get into the 130s.  Just need to snack on meat or vegetables instead.   

All of my speedwork so far this season has been rolling start.  Still haven't done any acceleration work or anything from blocks or crouch start, except for weight pulls. 

Next track workout on Friday looks cold, 35º, cloudy, windchill below freezing.  Snow possible that night.

 

Xmas morning sprints 8x100m tempo

With rain threatening, I was out the door at 6:40am to the Villages track.  Still dark, mid 60ºs, cloudy and humid.  The Villages Track Club was supposed to be there, but no one showed up.  6 yrs ago, I trained on Xmas morning on this same track with the club.  I did not one person, not even one car drove by in the 15 min+ I waited.  I was really tempted to jump the fence, but being a stranger in a strange land, I worried about being charged with trespassing, as I don't know the local protocols.   So, about 7:15, at dawn, I drove several miles to the Sumter youth soccer facility.  I was the only one there.  Light rain started.  I warmed up under a pavilion and ran a 100m warmup, then a 100m stride.  It did not feel good.   The turf was dug up by rodents in some sections and wet, so I thought I should just stretch a bit and leave.  But I found a 100m stretch that was pretty level and firm and decided I should do something.   Glad I did.

Hoka trainers on

stretches, 2 x 100m

8 x 100m w/ 30 sec rest on turf ~ 16.5

I contacted Rick R. from the Villages track club and told him they were slackers for not being there.  He says it is "the only day they officially have off."   I sent him a photo of me doing a workout on Xmas morning on that same track 6 yrs ago.   "Must be a new rule," I said.  

About 141 lbs after workout.

There is a new indoor track facility in Gainesville, FL.  There are having the SE Masters Championship there on Feb 11, so I bought a ticket and rented a car... super cheap, $290 for both car and flight.  Plus I can visit my parents again.

LOCKED OUT!

Plan B: Sumter Co. Soccer Field

Bike climb, hill sprints

Thurs did a hard bike climb up Roark's Cove Rd in 21 min flat, and then traveled to FL on Friday to visit parents.   There is not a track here available for regular use so I run this ~170m hill just outside my parents house on the sidewalk.  The last time I did this was July 4 weekend in '21 when I came down here for a track meet and it was canceled. 

Hoka trainers on

stretches

10 x 170m hill sprints ~ 29.5 sec

It was tough, even taking ample rest between the last 3, more rest than just walking down.  The first one was 32, then 30, then all others were under 30 sec, last 2 under 29 sec.   It's comparable to running a 200m.  This was a big volume workout for me.

Packed an old pair of Clifton 1s for this workout.   I may go out xmas morning because that's the day the local masters track club has reserved at the local track.  It truly sucks because it's between 7-9am.   I never train at that time, and there's no bathroom there. 

About 141 lbs after workout.  

300, 150, 3x150 tempo

Weather ok, upper 40ºs, dry, and a light winds.  Did a couple faster near race pace sprints and then a short tempo set.  

Hoka trainers on

stretches, drills, 100m, bands

100m - 15.06

Hoka Rocket X2s on

300m - 44.28 (13.71, 14.63, 15.94 / 28.34, 15.94)

150m - 20.23 (6.56, 13.67)

3x150m w/ 30 sec rest - 23.83, 24.53, 26.70

Had intended to do 4x150 w/30sec but started too fast.  May go out tomorrow or just wait til Sat and run hills in FL.  

141.1 lbs after workout.  

Winter solstice and the sun is setting right in the center of my view.  

3x300 tempo

Not as cold today as predicted but windy.  WNW winds gusting over 20mph, sunny, mid 40ºs at the Sewanee track.  Unfortunately, the near turn under the trees was still wet and slimy.   Another session of the unholy trinity.  

Hoka trainers on

stretches, drills, 100m, bands

Hoka Rocket X2s on

3x300m w/ 3 min rest - 48.36, 50.84, 51.84 (50.36 avg)

100m - 13.78

Hard as usual and a respectable average, within a half second of my season PR, ok considering conditions.  Glad to get it done.  

Yesterday I did a bike ride with some climbs and a set of single leg squats (30x w/ 45 lbs each leg), pullups (20), ab wheel (20), pushups (30) ... not much, just to stimulate the muscles.

140.7 lbs after workout.

Similar weather Wed, not as sunny and not as windy.  

not racing. Neg split 400, 4x150 tempo

No meet.  I registered and decided not to go after seeing I'd get lane 2 and was just tired today after being on my feet all day yesterday and getting up early to attend a university function.  The meet director sent an email out apologizing for not capping the meet at 1600 because 1900 registered and they're going to run heats of 10 in the 400m on a 6 lane track. Meet Director said, if they didn't do that, the meet would last til 2am.     Screw that, not driving 3 hrs for that.   

Just goes to show that track - both indoor and outdoor - is alive and well here in the SE.  This was basically a youth meet and most of the kids are on local track clubs, mostly from AL and GA.  1900 is a huge turnout for a one day indoor meet, they'll go from 8am to 11pm.   In my hometown in Binghamton, NY... they don't even have a single youth track club, just a 'runners club' which is mostly adult road racing.  I counted 70 youth track clubs in just AL and GA alone represented in this meet.  Others from TN, AR, FL, MS.  

Today, I really wasn't feeling it but as usual, I got it done.  Windy, cool and cloudy, low 50ºs, sporadic drizzle.    Glad to get this in because it's supposed to rain tomorrow.  

Hoka trainers on

stretches, drills, 100m, bands

50m - 7.56

neg split 400m - 64.95 (33.43, 31.52)

4x150m on turf w/ 30 sec rest - avg ~25.5

Was aiming for 35/30 in the neg split 400m, and the last 100m was pretty bad, over 16 but into a headwind.  

Next workout will be Monday and it's going to be very cold and windy, but at least sunny.  In the upper 30ºs with windchills below freezing.  

140.9 after workout.  Ate a bit more after I decided not to race.  

Next opportunity to race will be Friday, Jan 5 and this looks to be a much smaller meet.  Smaller the better.  All meets same place, Birmingham.   

3x200 tempo

Did a brief conditioning workout at Marist today, it was still cold so didn't want to run fast.  Low 50ºs and a bit of wind, mostly sunny.  

Hoka trainers on

stretches, drills, 100m, bands

Hoka Rocket X2s on

3 x 200m w/ 1 min rest - 31.34, 31.00, 33.54

2 min rest

100m - 15.12

It felt pretty hard despite the slow times.  Still not 100% about the meet Sat, even if I do enter.  Will depend on the lane.  Me included, there are 6 right now.  If they put us all together, I'd have lane 2 and that would dissuade me from going, and I would waste the $30 entry fee.

139.8 lbs after workout.  First time under 140 this season.

400m TT

Generally good conditions at the Marist track today for a time trial, a bit cold, low 50ºs, but no wind.  It was a tough time getting it in with all the teams practicing on the field and the track hurdlers using the back stretch.  I warmed up, ran some 100s, waited, and waited, and finally before sunset, with the temperature falling to about 50º, I put the spikes on and it went pretty well. 

Hoka trainers on

Stretches, drills, bands, 2 x100m

Hoka Rocket X2s on

100m, 100m - 14.44, 13.72

2x50m 

Adidas Prime SP2 spikes on

400m - 59.13  (13.20, 13.93, 14.96, 17.04 / 27.13, 32.00)

Happy to have run under a minute but my splits were really off.  The time is to be taken with a grain of salt since it was a rolling start, and on a very fast Mondo track, (faster than the old Sewanee track - my home base).  Was shooting for 29/31, but ran 27/32.  My 200m split was almost a second faster than my Nationals season PR split.  300m split was 42.09, close to Nationals.  My pace awareness was really off.  I should have been at least a second slower on the first 200m.  My last 100m was a drag.  It needs to be under 16.  It probably would have been if I went out in 28.

Anyway it was encouraging.  I may give it go this weekend, but it's not an ideal situation with the day's schedule.  I'll decide soon.

140.4 lbs after workout.

200s, 100s

One of those days, mid 40ºs, windy, cloudy, and wet with occasional light rain at the Marist track in ATL.  But, gotta keep to the training schedule.  Didn't do much, but glad to do something.  Did a brief conditioning set plus a few 100s and that was it.

Hoka trainers on

stretches, drills, bands, 100m, 50m

Hoka Rocket X2s on

2 x 200m w/ 1 min rest - 28.57, 30.78

2 x 100m - 13.98, 13.94

The 200m set was fine, the first 200m was close to race pace considering in trainers and the conditions.  The 100s were estimated to be close to 400m pace.

It was a miserable day for weather and glad the rain stopped during my sprints, but it started again just as I finished.  

Tried a new lidocaine patch on my foot.  Didn't seem to do anything, although the foot felt ok today due to the low volume.  Will probably go back to capsaicin patches.

140.5 lbs after workout.  Trying to reduce my food volume.  

Should be low 50ºs, dry, and calm winds for Tues session.  May bring the spikes to help me make a decision about racing Saturday.  

Curious about this sign, seems like a good idea... but hey, kids need to train and race too.  

 

 

300s, 100s

I had thought I might try a time trial Friday, but I decided not to, didn't bring my spikes.  It was a bit too windy but otherwise ok, 55º, partly sunny.   So, I tried a few 100s and 300 at race pace.  It was terrible.   I am not ready to run a sub 60 sec 400m.   Very discouraging.  I may not race next Saturday.

Hoka trainers on

stretches, drills, 100m, bands, 50m

Hoka Rocket X2s on

2 x 100m - 13.84, 13.23

300m - 44.35 (13.35, 14.53, 16.47/ 27.88, 16.47)

300m - 45.20

4 x 50m 90lb weight pulls 

Definitely started the first 100m too fast and by the 3rd 100, I was actually starting to rig up toward the end of the 300!  My form is too labored and inefficient, too much effort.  44.3 isn't terribly slow in trainers, but I should be at least a second faster with a lot less effort.  I guess I shouldn't be surprised, I've done almost no speed work yet.  Even the 61.1 I ran in spikes a month ago, the first 300m was only 44.41.   Adjusting for spikes, 44.35 would be like ~ 43.7.   Still slow.  Maybe just a bad day.  I was on my feet all day the previous day winterizing my boat and moving firewood, so maybe a bit of fatigue.  I don't know.  But anyway,  I ran one more with more even splits then did some weight pulls with the harness.  

I could go down there and run a 200m next weekend, but a little spooked about that.  It was this meet 2 yrs ago that I injured by proximal ham running a 200m that took me out of the sprints for the season, (I ran the 800m instead that yr, ugh!).  

I just need more speed and technical work along with the conditioning.  My 100m times suggest I have the speed I need but more speed endurance and speed reserve is needed.   I need to be comfortably running at least a 43.5 300m.  My 300m split at Nationals when I ran my season best 400m (57.59) was at least 42, maybe 41.8.  

Training in ATL now.  Weather is a problem tomorrow, rain most of the day but may be able to get out near sunset.  Tues looks to be ok, but still cool, low 50ºs, less wind than yesterday.   Maybe I'll put the spikes on and try a 400m on Tues then decide on Sat's meet. 

140.4 lbs after workout.

3x300m tempo

The unholy trinity again, in Sewanee, 41º, partly sunny, winds N-NW.   I really didn't feel like it today, but I still pulled a season PR best avg time, despite the wind and having been on the bike a lot, and being a bit heavy. 

Hoka trainers on 

stretches, drills, bands, 100m, 50m

Hoka Rocket X2s on 

3x300m w/ 3 min rest - 48.45, 49.85, 51.38 (49.89 avg)

First time under 50 sec avg.   The last one was tough and I was on the ground for a couple minutes.   

Was still 3 lbs heavier than I need to be.  141.9 lbs after workout.  

Doing the blood glucose test again.  Very interesting results:

188  -  7 min after workout

132 - 35 min after workout

102 - 65 min after workout

Bike climb... Last day on the river for '23

 I wasn't going to do anything today, but my foot felt fine and I was on the river for my last day, the weather was good, low-mid 50ºs and sunny, breezy, so I did one last bike climb and I really tried.  

Bike Climb  - Raccoon Mtn.  

PR time = 31:57 to East Overlook

It was a massive PR, by more than 2 min.  I got my butt off the seat and sprinted some of the steeps.  It was a good workout.  

I still weighed 142.4 after getting home, so no gain there.  

I'm planning a track workout tomorrow.   Last partial day of school Wed., Faculty meeting Thurs, winterize my boat Thurs PM, and track workout Friday.   Will be training in ATL on Sun, Tues, Thurs.  Possible race on Sat. 12/16.   Weather looks good except for cold tomorrow, and rain on Sun.  

Sure enjoyed this years boating season.

Leaving the dock at Raccoon Mtn for the last time in '23.

hill training, bike and 150s

 Last boat trip of the year and it's been a good one.  Yesterday, met Bill M. for a bike up Raccoon mtn,  and did it in near PR time although I didn't time it, ~34 min to the E. Overlook.   Weather was great, sunny, low 60ºs.

Today, Monday, it was a tad cooler and windy, upper 50ºs on Raccoon Mtn. 

Hoka Clifton 1 trainers on

stretches, mile bike warmup

6 x 150m hill sprints - 27.59, 25.90, 24.97, 25.15, 25.30, 26.01

These were quite a bit faster than my first set of these last weekend.  First was really a warmup.  The fourth one felt the best and the least effort.  The third was pretty much all out and exhausting.   I took a good amount of rest but certainly not full.   Running a 150m hill under 25 isn't bad.  

My hill.

I'm glad I went out today because if I do race on the 16th, I can go every other day from now til then.   Wednesday is going to be real cold, windchill about freezing, hopefully there will be sun and not too much wind.  

I think I'm doing ok with my weight although I don't have a scale out here of course, been eating mostly high protein (chicken breast) and fat (nuts).  Only carbs are from sugar, juice, and an occasional cracker.

Last boat trip of the year, spending my last night tonight.  Will be in the 30ºs by morning.  Quite a wind on the river mid afternoon.  1 to 1.5' waves going against the current.  

2x150, 2x100, weight pulls

Friday was dark, fogged in, wet, N wind, but not cold, about 55º at the Sewanee track.  Was going to do 150 tempo sets on turf but 2 lacrosse boys took the field and ruined that plan.  So, I did somewhat of a speed workout, running everything a bit faster than 400m race pace.  

Hoka trainers on

stretches, drills, bands, 100m, 50m

Hoka Rocket X2s on

150m - 19.85 (12.88, 6.97)

150m - 20.23 (13.09, 7.14)

100m - 13.10

100m - 13.22

2 x 50m 90 lb weight pulls on turf

I ran the 150s - 100m straight, 50m turn.   The last 100m I tried to relax and simulate 400m race pace, it was still too fast.  I did just 2 weight pulls and the last one seemed exceedingly hard.  The whole workout seemed way too hard for the small volume.  Still a long way to go before in sub 60 sec 400m shape.

141.4 lbs after workout.  I need to start making some sacrifices or I'll never get to race weight.

One of 'those days' in Sewanee....

3x300m tempo

Sunny, 37º with a NW breeze.  Wind chill probably in the low 30ºs.  Still T-shirt weather for a tempo set.  With the cold and wind, knew I wasn't going to one up my best for the season, so completion was #1.  And the avg wasn't bad either.  Didn't have much time after my noon nap so the 'unholy trinity' was all for today.

Hoka trainer on

stretches, drills, bands, 100m, 50m

3 x 300m w/ 3 min rest - 49.00, 51.20, 51.85 (50.68 avg)

About the same as my 2nd fastest set of the season.  

After solving some home problems with my fireplace (it's nw working great!), it looks like I'll be doing one more boat trip this weekend.  Forecast to be 65º.   

Weight is getting there.  140.3 lbs after workout.  

bike climb, boating

Met Bill on Sunday, we did a bike climb up Raccoon Mtn in a light drizzle.  It was about 50º.  Felt harder than the one I did on Friday.   Later that evening, I cruised into Chattanooga to meet Vik and Bill to see a IMAX movie on the James Web Space Telescope.  Then went to dinner at an upscale Latino restaurant.  

I slowly cruised back to the gorge by late evening, drifting with the river current much of the several miles, still in occasional light rain.  I had treated my canvas top with most of a gallon of waterproofing and it was great, no drips, warm, dry as a bone.   I had hot tea, watched football (Eagles v Bills), 60 Minutes, and then the Yellowstone TV series on the way.  Having high speed internet and Direct TV on the boat is really a game changer.   

By the time I went to anchor, the wind was really picking up and temperature dropping.  But, I stayed quite warm with the 12v electric blanket and the sherpa blanket.  

It was a quiet placid cold morning, mid 30ºs and cloudy, but as soon as it got sunny, no need for the heat.  The sun heats up the boat canvas enclosure like a greenhouse. 

Beautiful day but quite cool, upper 40ºs at most.  Other than 2 commercial barges, I didn't see one single boat all day.  The quiet was awesome.   

I was going to stay out until Tues morning and do a hill sprint workout today, but decided to come back because it is going to be in the mid 20ºs tonight.   It's just a 2 day cold snap then back to nearly 60º by the weekend.  Tomorrow night in the low-mid 20ºs.  I'm simply heating the boat instead of a complete winterization, keeping the possibility for one more trip, but it doesn't look promising.  Warmer this weekend but forecast to be rainy.  We'll see.   Just loving being out there, mostly because no one else is.

Tomorrow will be my first workout in freezing temperatures as the wind chill should be in the upper 20ºs.

Pulling out

Morning espresso and milk

Night cruising, watching football

wilderness

Chattanooga dock

5x150 hill sprints

 

On the boat in the TN River Gorge, today is a scheduled training day and I didn't want to simply do another bike climb, since I'm scheduled to do one tomorrow with Bill M.  So, I rode my bike about a mile and half up the mountain and found a nice straight 150m stretch on one of the steeper sections.  Weather was great, about 60º and sunny.   I measured it with my bike computer.  Before going up, I stopped at a picnic table and did a brief warmup.

Hoka Clifton 1 trainers on

stretches, 1.5 mile bike climb

5 x 150m hill sprints (on pavement) -  26.72, 26.57, 26.37, 26.79, 26.87

It was tough, was going to do 6 but instead I took less rest before my last one.  It wasn't full rest but about 5 min or so.  Was surprised at my times because on Roarks Cove, I'm usually doing 150m hills 28-30, however that road is probably steeper and this was straight and the steepest part was the last 20m.  Overall, a decent session.  Here's the hill looking down.  Hard to see the grade in a photo.

It was quite cold last night, in the upper 30º.   Monday night is forecast to be in the upper 20ºs on the river and lower 20ºs in Sewanee.  Thinking I might stay Monday night on the river to avoid winterizing.  The water temperature is still 60º so no way is anything in my boat going to freeze while on the water.  Have propane heat.  

2x300, 150, 100 tempo

Cooler weather but with sun and no wind, it was good.  49º, mostly sunny, mostly calm winds.  I wanted to do my usual tempo set today, but cut it short after starting too fast.

Hoka trainers on

stretches, drills, bands, 100m

100m - 15.50

Hoka Rocket X2s on

2 x 300m, 150m, 100m w/ 3 min rest - 47.40, 50.97, 25.05, 14.48

100m - 13.29

I bailed on my 3rd 300m, even after taking a real relaxed 2nd rep.  I knew I needed 52.4 to better my previous season best average so I knew halfway into my last rep it wasn't going to happen so I bailed and did another 100m on the 3 min rest.  I added another hard 100m after a rest.

141.2 lbs after workout.  

Blood glucose experiment - 

I test my blood glucose right after walking off the track, 30m later and 60m later.  Here are the readings:

1) right after workout - 175

2) 30m after - 135

3) 60m after - 85

Wow, no wonder I don't feel hungry immediately after a workout.

Had a rather controlled Thanksgiving dinner with my friend Scott and Pippa at his gathering at his place, 2 moderate plates of food, no carbs, no dessert.  Not too much damage.  

Because of weather, this weekend will be my last boat trip of the season and my last climbs up the mountain.  I was thinking I might bike up to the steepest part and measure out a 400m and do a couple reps running.   

Anyway, it should be interesting.   Fri and Sat look good but cool - high low 60ºs, Sunday - showers and Monday cold and clear.  May stay out til Monday and winterize that day.

My Thanksgiving group in Sewanee -  the guy on the right, Brandon, is Sewanee's national tennis champion, he's from S. Africa.  Hope everyone had a good one.

Split 400m, 200, 100, 50

Finally a heavy rain in Sewanee.  The biggest rain event in at least 3 months, 2 full inches of rain.  It stopped before noon and I hit the track shortly after.  Mid 50ºs, mostly cloudy, NW wind, wet track.  Conditions not the fastestm but at least it wasn't freezing.   I was feeling a bit of fatigue after the two consecutive days of bike climbs and all the prep and put away of the boat.   Only 750m of volume today.  

Hoka trainer on

stretches, drills, bands, 100m

50m warmup -7.43

Hoka Rocket X2s on

100m - 13.90

'split 400' - 300m / 1 min rest / 100m - 44.53, 15.53

200m - 28.68 (13.78, 14.90)

 The 300m was close to race pace considering the conditions and in trainers.  I definitely slowed considerably in both long sprints.  

141.4 lbs after workout.   Not there yet.  

Hope to do a tempo set on Thurs, maybe speed on Sat.  

2 bike climbs

I spent Sunday and Monday on the boat and met up with Bill M. to do a Sunday bike climb on Raccoon mtn.  It was nice, cool, sunny 60ºs,  falling into the 50ºs on the way back.   Both times I climbed to the first overlook in 36-37 min. (PR is 34:45).  We rested there then climbed to the top, went to the visitors center overlook and around the reservoir averaging about 17-18 mph on the flat.

These bike climbs I think are good for strength and burning calories, but I do not think they appreciably increase my track speed or V02 max.  It's about the closest thing I do to 'traditional cardio' but it's like 37 min of zone 3 to 4 heart rate then another set of about 20-30 min in zone 3.   

I love being on the boat as these days as it's my last chance for the season.   It's arguably the most beautiful 3 mile stretch of the 600+ mile TN River.  I could count on one hand the number of boats I saw out there in those 2 days.  

Oddly, I had a trailer tire come apart just as I was entering the long bridge across the river.  Amazingly, although the tread peeled off, the tire never lost pressure.  I had 2 spares, but only one was mounted.  (I got the other mounted today and ordered a second).  I don't think I ever had a trailer tire go flat for 10-15 yrs, then the last three consecutive times it's happened.  Very weird.

The track meet on Dec 10 has been canceled so I'm going to open my season on Dec 16.  Unfortunately, I have to be in Murfreesboro that morning, so, long drive.  I'll be racing in the evening.  

It's turning colder but I'm going to go out at least 2 more times before I put the boat away.   I rather like cool weather cruising.  My canvas is pretty tight, and propane heater and electric blanket make it comfortable.  There are some nights forecast below freezing in the next week, but that's ok, nothing below 28º.  I can put off winterizing with space heaters.  

Here are some photos.

3x300m tempo

Mid 60ºs and cloudy, variable SE wind at the Sewanee track.  Good training weather for today's 'Unholy Trinity' 3x3w/3.   I was thinking briefly about upping to 4x3, but I'd need a much slower pace to finish, so I kept to 3x for now.  It was the fastest set of the season so far.

Hoka trainers on

stretches, drills, bands, 100m, 50m

3 x 300m w/ 3min rest - 48.47, 50.07, 52.25 (50.26 avg)

100m - 13.22 

Happy to have one upped myself, with a 0.4 sec improvement over previous season's best 3x3w/3 avg.  This is comparable to where I was last year at this time, and I did complete a 4x3w/3 but it was avg 53+.  I did have an outlier 3x3w/3 set last yr in Sept where I broke 50 (49.84), but ran slower in subsequent tempo sessions.   Last yr, ran a 60.94 in trainers about this time, so similar shape.   

Weather looks fair through Mon, rain Tue, then fair and cooler rest of Thanksgiving week, in the 50ºs  Planning on a bike climb from the boat on Sun, but may possibly get a workout in before that in the morning.  Then may take Mon - Tue off and go Wed, Fri, Sun, Tues and maybe some consecutive days if I feel like it.  One more full week of school after Thanksgiving, it's gone by fast.  

Closing in on race weight, be there soon.  140.2 lbs after workout. 

Sporting the fabulous Hoka Rocket X2 trainers: 

tempo 200s/100, 50s

Good training weather, 64º, dry, mostly calm winds, and mostly cloudy at the Sewanee track.   Been a while since I did a 200m tempo workout.  This was really just a primer.  

Hoka trainers on

stretches, drills, bands, 100m, 50m

Hoka Rocket X2s on

3x200m, 100m w/ 90 sec rest - 31.93, 31.34, 31.84, 14.88

2 x 50m - 6.51, 6.32

Looking back several yrs, I once did 2 sets of 4x200m w/ 60 sec rest avg about 30.5.   These 3X200w/ 90 sec rest avg 31.7 and I was working hard to get that last 200m in under 32, then finished with a 100m on 90 sec rest.  It was tough enough.   I then ran a couple flying 50s hard.   

Yesterday, did a some resistance, pullups, pushups, hip flexor bands, ab wheel, single leg squats w/ 45 lbs.  I notice my L side is stronger so I add an extra set of squats to my R side.

Finally getting my weight down.  140.1 lbs after workout.  Going toward the one main meal of lean chicken.  So, 2nd full training week down.  3 or 4 more weeks before first meet depending when I choose to race.   18 weeks before indoor nationals, that's a good long time.  

May be doing the big bike climb on Sunday.  

400, 100s

Nice training weather, 64º, partly sunny, light winds.  I put on spikes for the first time in 3 mo, to see where I am.   Lot of work to do.

I was a bit nervous about running a hard 400m in spikes because I know I'm not ready, but did it anyway, going out rather conservatively.  I started with some 400m pace 100s in trainers and one in spikes, then finished with 2 more close to full effort.

Hoka trainers on

stretches, drills, 100m, bands

Hoka Rocket X2 on

100m - 14.75

Adidas Prime SP2 spikes on

100m - 13.90

400m - 61.12 (29.01, 32.11 / 14.07, 14.94, 15.40, 16.71 /  44.41, 16.71)

Hoka Rocket X2 on

100m - 13.71

Adidas Prime SP2 spikes on

100m - 12.96

The 400m was a bit disappointing but expected, having done almost no speed work yet, no starts.  I really lost a lot of time in the last 40m, pretty much a rig up.  Was shooting for a 14,14,15,16 splits and was too lax on the second 100m.  My 300m split was a slow 44.41.  I wanted at least a mid-low 43.   Definitely not there yet.  The foot tolerated spikes ok but was sore afterward.  

61 is not terrible... considering the M60 Asian Masters Champion from China ran only 64.15 this weekend.  However, these off season world regional championships are often not well attended.  The NCCWMA (North, Central American and Caribbean) M60 400m regional Championship was won at 68 ... lol, because no one wants to go to Juarez, Mexico, very poor turnout.    

Anyway, it's a process, it takes a long time, longer each year it seems.  I'm still overweight, ran the 400m at about 141.8, was 141.2 after workout.  

I'm still hoping I can break 60 in a month.  I do remember last season when I only ran 61 in January in a race.   With Roya leaving in about 5 days, I'll be alone and I can focus better on my diet and training.  

Yesterday, biked up the mountain in 22 min flat.  Was a good workout.  Still pockets of color on the N side of the mountain. 

  

3x300 tempo

Weather has changed.  Was cloudy, 55º, breezy, and the track was wet this late afternoon.  Knew I wasn't going to set any PRs today but I got it done.  The unholy trinity, 3x3w/3.

Hoka trainers on

stretches, drills, 100, bands, 50m

Hoka Rocket X2 trainers on

3 x 300m w/ 3 min rest - 50.54, 51.34, 53.66 (51.84 avg)

This was 1.18 sec slower avg than the same set I did a week ago, but I'm ok with it.  Conditions weren't that great and happy I got it done.  With no real foundation and a lack of much serious cross training, I need an intensive tempo every week and 2 if I can do it.   

Still not superlight.  Eating one meal a day and ranging daily from about 141 after workout to 145.5 lbs after dinner.  With 4 weeks before first indoor races, I have time to get to race weight.  When I'm alone, I can usually lose the weight easier and focus on my training.   I will be alone for Thanksgiving week so hope to make gains then.   

Weather looks good for Sun and Tues training.  Generally about 60º.  

2x300, neg split 400, 200, 100

 Incredible weather continues.  76º with shifting winds, sunny and dry at the Sewanee track.  Sunscreen on and shirtless, like summer.  

Yesterday, I did a low impact workout, upper body, core, hip flexors, squats.  I was a tad sore from the first speed work on Sunday.  I wanted to do a tempo 3x3w/3 but failed.  My goal to one-up my avg speed from last tempo workout, but the first one was just too hard and I cut #3 short seeing that I wouldn't be able to accomplish the goal.  I needed 51.1 on #3 and after hitting the first 100m in 17, I stopped, seeing as I wouldn't make it.  I compensated with more volume since my foot felt ok.  

Hoka trainers on

stretches, drills, 100m, bands

Hoka Rocket X2s on

2 x 300m, 100m w/ 3 min rest - 49.40, 51.41, 17

Neg split 400m - 68.51 (36.25, 32.26)

200m - 28.56 (13.71, 14.85)

I didn't take full rest between the sets.  My HR was pushing 130 when I launched into the last 200m.  

A decent first full week of training.  1300m today.  Hopefully will get easier as I get lighter and more fit.  Slowly getting leaner.  141.0 lbs after workout. 

Hopefully will return to the 3x3w3 tempo on Friday, but the weather change is coming.  Tomorrow is forecast to be 82º in Murfreesboro, will probably be 85º.  Friday in Sewanee will be moist, cloudy, and near 50º.   We need rain but just 1/3" is forecast.  Second driest fall in a decade+.  There was a 100+ acre wildfire 10 miles from here so we need the rain, bad.  

short speed, 50s, 150s

Perfect weather continues.  Low 60ºs and sunny late afternoon on Sunday.  Did a low volume speed workout.  (All sprints rolling)

Hoka trainers on

stretches, drills, 100m, bands, 50m

Hoka Rocket X2s on (*Adidas Takumi Sen 9 - 50m #3) 

4 x 50m - 6.74, 6.53, 6.34*, 6.34

150m - 19.90 (6.43, 6.38, 7.09 / 12.81, 7.09)

150m - 20.26 (6.40, 6.63, 7.23)

It felt ok. Started fairly easy on the first 1, then last two 50s and first 150 was pretty much full out.  I didn't run with complete recovery but enough.  

Compared the Hokas and Adidas on the last two 50s.  Times were identical.  Both fast shoes, but the Hokas are definitely more protective, so they'll be my primary trainers for all distances.  

For reference, I guestimate that my optimum race pace first 150m in a 400m would be about 20 - 20.5, with about 42 at the 300m. 

Still not light, due to a couple buffet dinners this week.  141.4 after workout.  Still plenty of time to get down 3 lbs.  

3x300 tempo, 100m

Back to normal training.  The weather was perfect save for a S-SW wind.  Sunny, dry, 60º at the Sewanee track.  It's now Nov and I'm going to try and up to 3 workouts / week - Fri, Sun, Tues.

Hoka trainers on

stretches, drills, bands, 100m

Hoka Rocket X2s on

3 x 300m w/ 3 min rest - 49.78, 50.97, 51.25 (avg 50.66)

100m - 13.40

It felt ok, controlled and not soul crushing.  I might be able to up it to 4x300m in a week or 2.  It's not far off from the times I was running a year ago.  So far, no real speed work.  And, I've not been doing overdistance either like I was in '21.   That yr I ran a month or 2 of 800s.   Sometime in the next few weeks I need to put the spikes on and run race pace to see where I am. 

141.5 lbs after workout.  

First indoor meets available to me are just 5 weeks away.   The Crossplex has meets on 12/10 and 12/16.

420, 150, 100, 50

A very difficult return to the track Tues.  I wasn't quite recovered from the weekend.  Windy (N-NW) and very cool at the Sewanee track.  Mid 40ºs but sunny.  

Hoka trainers on

stretches, drills, 100m, bands

Hoka Roket X2s on

400m - 65.90 / 90 sec rest / 100m - 14.68

150m - 21.07

50m - 6.62 (rolling)

I had planned to do a split 600m, 500m /100m... but gave up after 420m in a strong headwind.  My 400m split was slow. Was very fatigued considering the slow speed.  Everything felt hard today, clunky, hurtin' form. 

Goes to show that hiking can not take the place of track sprinting.... even though during the hike, my heart rate did stay in the 120s on average for about 2 hrs, peaking in the low 130s during steeps.  

I did burn a lot of calories during the trip, so I'm light, but soft.  Muscle mass diminishes quickly at this age.   It's a constant battle.   If I'm not doing some small amount of strength training daily, strength goes away.  Even one set of pullups, pushups, and core is better than nothing.

140.9 after workout.

Cold snap ends tomorrow and back to 70º by the weekend.  Was 26º last night and had to put heaters in my unwinterized boat.  Fall colors are a less brilliant than usual due to the drought.  Second driest only to 2016 - the year Gatinburg burned.  That year Sept and Oct yielded 1.10" of rain.  This yr only slightly better with 1.46" of rain in the 2 months combined.  Only one chance of light showers forecast in the next 10 days. 

Fontana - hikes in the GSMNP

Visiting the Great Smoky Mtn National Park via Fontana Lake this past weekend, the weather was incredibly warm for last days of Oct.  Upper 70ºs, full moon, beautiful.  

It was quite a task to get the boat ready for our trip.  I worked a full day Thurs at the college, and then after an hour drive to Sewanee, had to install an alternator on the boat, clean it, pack it, get a spare tire mounted for my trailer, and clean up my house for Roya's visit after our return.  I worked til almost midnight on the boat on Thursday and all morning on Friday to get ready.  All that time on my feet, we decided to do the 'big' hike on Sunday.  

We got there after dark on Friday, after I had yet another flat on my trailer.  The moon was full and bright so that helped,  The boat ramp was a steep gravel path that winds down around a corner, so with the boat at it's heaviest with full fuel and water, I had to go dead slow down the 'ramp' with the truck in 4WD low range, hubs locked.  Got out onto the lake and cruised to our overnight spot where the Verizon signal was strong and we could watch TV via internet.  

Relaxed Saturday, went to do a short hike up Forney Creek.  Was surprised to see no one at the campground, trail maintenance was lacking with trees down over the trail.   It was beautiful, leaves very colorful.  Stopped at one of the bridges to listen to the creek.  Saw no one anywhere on the trail.  Amazing that this park has 9 million visitors a year and we can go to this place without seeing anyone all day on this trail.

We went back to the boat, took a brief swim and washed.  

After Forney Creek, then went to the dam, 12 miles down the lake.  It was the closing day of the Fontana Dam visitors center,  had a great conversation with Jim, a retired TVA guy.   We walked around the dam.   

Sunday we decided to do the hike to the Shuckstack tower.  It is a relentless 2500' climb over the final 3.5 miles of an approximately 5 mile hike one way.   In years past, I did this 10 mile roundtrip hike along with a 15 miler to High Rocks in the same weekend.   Not anymore.  3 times I've done the 25 mile hike in one day to Clingmans Dome from the lake, last time about 17-18 yrs ago.  I feel the same level of fatigue now with this 10 miler that I did with the 25 miler back then.  Hard on the foot, and the downhill hard on the knees.  

We got to the tower about 4PM, had it to ourselves.  Warm enough where I did not need my windbreaker.  At the high elevation, the leaves were past peak with flashes of colorful leaves around the valleys.  It took us about as long to hike down as it did to hike up, about 2 hrs each way. 

Monday started out beautifully and we went up Hazel Creek to the former village of Proctor and the last remaining house in the area, the Calhoun House.  Last year we saw bear around there but none this yr.  We saw no other people the whole day.  Sitting on the porch of the Calhoun House is a surreal experience.  The sound of the gently flowing Hazel Creek, the falling of the gold leaves, the thoughts of what it must have been like here a century ago.  We knew the cold front was coming.  Still warm, we hiked back to the boat and about the time the cold front and light rain started, we had just got to the channel on the main part of the lake.  The wind blew up white caps and the going was very rough at planing speed.  We ducked into a  narrow cove which was completely sheltered and calm and had some hot soup.   

We then cruised back to the marina and I came to the dock.  It was windy.  I asked Roya to hold the boat a the dock while I went to get the truck, but a wind gust pushed the boat away and she fell in with her clothes on trying to hold it.  I got back just in time to grab the boat and tie it.  Roya changed and got out, I loaded the boat without incident.  

Was really happy with the performance of the machines, both the boat and truck ran beautifully.  

Here are some photos with captions.  I'll probably add more later.   

Coming down the AT from Shuckstack

Near Fontana Dam

Hazel Creek

Moonrise

Morning

Moonlight cruising

Forney Creek

Forney Creek

Dam view at sunset

Forney Creek trail

Shuckstack tower view

3x300 tempo

Low 70ºs, dry, sunny, wind out of the south blowing up the homestretch.  Phenomenal weather.  Shirtless training at the Sewanee track.  3x3w/3... the Unholy Trinity again, keep hammering it.   Making some progress.

Hoka trainers on

stretches, drills, 100m, bands, 50m

Hoka Rocket X2 trainers on

3 x 300m w/ 3 min rest - 49.41, 52.23, 52.37  (avg 51.33)

Was determined to get three so I ran a real measured 2nd rep.  51.33 avg is much better than my previous 2 sets of these that averaged 52.7 and 52.9.   A year ago I averaged 50.47 on this same workout, so not too far off.  I'm hoping to add a 4th rep when I can get under 50 on 3.  The struggle is real.  Glad to get it done and happy my foot felt ok considering the stuff I've been doing.  

I'm holding right at 141.0 lbs, can feel the soft layer of flab that needs to go away.   (Much better than a firm layer of flab).  A year ago I was 138.6.  

Probably no running for a week assuming we make it to the Smokies.  Back on Mon night.   

Bike climbs, escaping disaster, planning

Incredible fall weather continues.  No rain for the next week and temperatures hitting 80º by the weekend.  I'm beginning to worry about fire.  No significant rain forecast and it has only rained a total of 1.6" in the past 10 weeks.  

I took the boat out to the river and met Bill M. for a grueling climb up Raccoon Mtn. and around the reservoir.   I repeated the climb myself today, but not as fast.  Sunday, got to the first overlook in 35 min.  Today, about 39.  

Yesterday, I escaped disaster on the highway where I had a wheel come off my boat trailer due to my failure to tighten the lugs after a flat.  I saw it and pulled over just in time.   Another close call on Sat when cutting a tree down, I grazed my shin with a moving chainsaw.  Just a superficial cut, band aid.  

The reason I was out today was to test the boat for a Friday trip to the Smokies and Fontana Lake.  Everything seemed fine, except just as I was leaving the river, I noticed my alternator failing.   Very lucky to catch this before driving 180 miles to Fontana Lake on Friday.  I pulled the bad alternator out and ordered one express, supposed to arrive Wed, so I'll be up late after work Thurs installing and testing it.  After a workout Friday, all day on my feet doing projects Sat, and bike climbs Sun and Mon, going to be tough to get a workout in tomorrow, but I'm going to try.  It'll be my last running workout for at least a week as we'll hopefully be in the Smokies hiking this weekend.  

The morning on the river was magical as always.   Nice place to have my espresso w/ milk, and teach my online class.