Wood

 Spent 6 hrs getting my winter supply of wood cut and stacked, and unfortunately, it was during the hottest weather of the yr.  It hit a year high of 94º on Thurs.   

A friend invited me to cut up his downed oak.  Said it had been down 2 yrs but was unfortunately very heavy and not as dry as I hoped.  I loaded a dozen 2.5' disks on the trailer with a bunch of smaller stuff.  Usually I could lift chunks that big but these were really heavy.  I did the cutting and loading on Thurs, the unloading, splitting and stacking on Fri.  This wood won't be ready to burn til probably Jan or Feb at the earliest.  

I should have enough seasoned wood to last until Jan at least, depending on the climate.   Last year, we had that incredible cold snap and snow in Jan where it got down to 0ºF and the wood insert easily heated the upstairs.   (That cold snap killed a few plants that I had had since college, they were huge and 35+ yrs old!).  

This is really hard work on the back, hands and feet for me.  I'm going to probably bike tomorrow and rest for a few days before I run again on Tues.  

2x150

Hottest day of the year, hit the low 90ºs today in Sewanee (over 100ºF in the cities).   I was able to tolerate 2x150s on the track today, but they were slow, painful, and clunky.  My right foot is still tender from the hiking in France.  I tried some new taping techniques with rigid tape but it didn't help all that much.  It really tugged on my lower calf area.  

Hoka trainers on

stretches, drills, 100m 

Hoka Rocket X2s on

150m - 22.63

bands

150m - 22.31

100m strider on turf

Actually felt better when I did those 4x100m tempo set on turf before I left on Aug 8.  It's going to take a while before I can really train, and I probably should stay on turf for the next month.  Plan on doing just once a week through Sept.  Need to ramp up the cross training on the bike. 

Definitely in poor shape.  Was going to run a 3rd 150, but I waited a long time in the sun for my HR to go below 150.  Only when I sat down would it go to 140.  Soon as I stood up, it would go back up over 150, and this was several minutes after my 2nd 150.  I waited too long and my foot started hurting so I had to wrap it up with just a 100m stride on turf.  Really running gingerly at this point.  I really wish I could train without this foot pain.  

Losing 5 lbs would help.  I'm 144.8 after workout, even after drinking a liter of water.

still not ready to run, bike sprints, WMAC concludes.

Went to the new track and did my standard warmup including a ginger 100m jog on the turf.  Thought I might be ready to run, but no.  Can't even support my body weight on the ball of my right foot without significant pain, let alone run on it.  So, it may be a while.  8 days prior, I did my second consecutive hike in the Alps with not really well cushioned shoes (Hoka Rincons) and just 4 days prior, had run some 150s on the track in Chamonix.  So, I need more recovery.  I may try again on Mon or Tues.   May wait til late next week.  No rush, but eager to get back in it.

On the bike yesterday, I did something different which I may begin doing more of.  Level sprints.  I did 4 sprints on the level were I accelerated to 27.5 mph but sustained it for only a very brief time.  I really felt the pump and it pushed my HR to 170+.   This may be better or at least a good supplement to the bike climbs I've been doing.  

World Masters Championships in Sweden have ended.

And the level keeps getting higher.  I remember running a WL M60 400m time of 56.23 in '21.  All three medalists in M60 this year were faster.  Bernardo (Denmark) 55.56,  Francois (USA) 55.40,  and astonishingly, Roland (Germany) with the second fastest M60 400m in history at an amazing 53.93, fastest since Ralph Romain set the WR at 53.88 29 yrs ago.  All those guys were a few yrs younger than I except Peter (Germany) who finished 5th in 56.90 at near age 64 (not sure of his birthdate).   

I was more interested in the M65 age group which I'll be going into.  John W (Australia) WR holder in the indoor 200m, was the class of the field winning all 3 sprints.  56.22 in the 400m.  Gerhard (Germany), whom I narrowly beat in Lyon in '15, got silver running 58.24 at age 68!  Ron, my chief competition in the USA, won the bronze in 58.69.   

I really hope my body can adapt to the training as I was doing in Jan of this year when I ran 58.84 early in the indoor season.  Even with the injury on 2/2, I still ran a 57.9 time trial in early March.   

It's worrying that the host (Mt. Sacs) has withdrawn from hosting the '25 USATF outdoor Masters Nationals.  If by some really bad turn of events, that they decide to have it earlier than usual, beginning before my birthday in early July, I'd be out of luck and still barely in M60 age group.  Unlikely but possible.   Masters National Outdoor '25 is my primary goal right now and it's unusual to not have that date firm at this time.

Weight is starting to get down 145.4 this morning.

Slow bike climb, new track

Yesterday I did an easy bike climb with comfortable effort.  More of a general calorie burning and strength exercise.  3 min slower than Thursday's climb.  Really kept it in granny gear much of the time and rested on the flats.

Roark's cove bike climb

time:  26:05 min

Max HR - 174

Avg HR - 151

HR over 170 - 2:22

Avg speed - 5.33 mph

Even though I've been on the track just once per week in the past 2 weeks, my quads are sore from those minimal workouts.  Really goes to show the specificity of sprinting can't be duplicated easily.  My foot is still recovering from the alpine hiking and my shoulder is still recovering from the injury a month ago.  I can do pullups but barely do pushups, just a few.  

Huge difference in the heart rate summaries for these past 2 rides.  

Bodyweight not bad for off season and considering the dietary abuse during vacation.

145.4 lbs - noon Sat.

May continue today with another bike climb, take tomorrow off, then try the new track on Mon.

-----------------------------------

The new Sewanee track is beautiful.  I wish I could tolerate training more but I need to limit myself to just one running workout a week through Sept.  The ramp up beginning in Oct.

Out with the old and in with the new.

It’s with mixed feelings I say goodbye to Sewanee’s old Coughlan Track. I’ve trained on this track in all conditions, from a 5ºF windchill to a 105ºF heat index. I put in about 2000 training sessions on that old track in the past 14 yrs, it's where I earned 9 USATF National Masters titles and 4 individual World WMAC medals. Looking forward to beginning again on this incredible new surface.

Back in TN on the bike, possible genetic related heart issues

 Was harder today with the extra weight I've gained.  Warm, in the 80ºs but not hot.  A pretty hard effort with a high HR.

Roark's cove bike climb 

23:05 min

Avg HR - 173

Max HR - 189

HR over 170 - 17:14

Avg speed - 6.10 mph 

Second highest max HR I've recorded.  It felt ok.  I had pushed hard early and hit 170 before the big hill and started the steep at 163.  I hit 180 with 250m to go.  So it was a solid effort.  

-----

Heart health and family history are a cause for concern.  I have a history of high LDL and so does my family.  I have never had any heart issues to my knowledge, chest pain, or shortness of breath.

Both my parents have been treated with statins and BP medication for many years.  Both have cardiac stents.  Neither has had a bypass and both seem ok at age 82 and 84.

My brother was recently diagnosed with a rare spinal stroke, (originally misdiagnosed with demyelinating disease), resulting in MS type symptoms.   According to specialists, this is a clear cardiac related issue.   Having the same genes as my brother, it's certainly a cause for concern.  He was hospitalized with chest pain last night and BP fluctuating to high levels.    Hard to know what the exact cause of such problems are, but genetics certainly play a role.  Also, lifestyle, I have to think, is also a factor.  My brother, like the rest of my family, is not a 'label reader' when it comes to food, and is almost totally without conscience or education in regard to eating, and clearly has dad's 'sense of entitlement' when it comes to food.   Despite my occasional binges, I always snap back before I become overweight.  My brother has been into the overweight BMI range, weighing as much as in the 190s at 5'9", but often fluctuating widely.  Even 175 lbs for a 5'9" person is BMI overweight, which I think has been the low end of his weight range.   My dad has held an obese level of BMI for most of the past 2 decades although recently graduated to merely 'overweight' (below 209 lbs.).  I've never been BMI overweight, except for a few brief periods 20 yrs ago where I once reached 160.  

The thing with my brother is that he hasn't had even the first frontline image test on his heart, a coronary calcium scan.  My dad has, and it was astonishingly bad.  I can't remember the score but I'm sure it was over 1000, and that was 10+ yrs ago.  The fact is, you can have plaque, but if it's not in the wrong place, you can live with it.  Just like you can have high LDL, but if it doesn't 'stick', then you're ok.  

My genome test said I have a very high susceptibility to high Apolipoprotein B level  - which is related to high LDL.  However, the Genome test has been a bit underwhelming, delivering conflicting results, etc...  But I take this as a warning, nevertheless: 

LDL cholesterol, the “bad” cholesterol, relies on transport by apolipoprotein B (apoB). As a result of this connection, elevated levels of apolipoprotein B are linked to elevated LDL cholesterol and an increased risk of coronary heart disease.

I just don't know how lifestyle factors are going to help or hurt.  I do remember times at dinner when I looked at what my brother was eating with a bit of disdain, and he'd alway look at me and smirk, saying, "what's it going to do to me, Bill?"  Maybe these recent health issues with my brother are a manifestation?  Who knows?  He's always been a big meat, carb, and sugar eater, habitually eating large bowls of popcorn with butter before bed.  Maybe there's something to be learned here.  I hope he is ok and perhaps he can improve his longevity with medication and improved lifestyle choices.  Medication has seemed to have served my parents well.  

As for me, so far so good.  No issues.

150s at altitude

I said I wouldn't even think about training while on vacation, but after a rainy weekend, Monday was beautiful and we checked out of our hotel, we had some time to kill so we went to the track.

I found the track a bit weird.  It was a 6 lane track, but that wasn't unusual, the fact that there were no markings for the 200m or 400m staggers was weird.   So I started at the estimated 200m mark in lane 5 and ran what I thought was a 200m.  After cruising through the line in 24ish.... it dawned on me.  This is not a 400m track.  It is 300m.   It felt really labored and a bit painful.  The second one was a little better.

Hoka Rincon trainers on

stretches, drills, 100m

2 x 150m strides - 24.8, 23.8

I just got back to Sewanee and I expect the new track should be lined and finished by now.  Going up there later today.  Will be tempting to run on but I should really keep my running to 1x per week.  My feet really took a beating hiking the rugged trails in the Alps.  I used the Hoka Bondi 8s for the first long hike and the Hoka Rincons for the second hike.  The Bondi 8s did ok, the Rincons were too light.  The new Bondi 8's have an exceptionally wide forefoot, especially on the lateral side.  I really like that although too heavy and stiff for running.   

Was almost 149 lbs after returning Wed night.  146 lbs this morning so, not too much damage.  Be back to normal soon.  Need to be to lessen the impact. 

Nice to train at the foot of Mont Blanc.  

 

epic hikes

 

gettin high

 

we made it

No... I won't even think about it.  

 

Motocross

Leaving Sewanee tomorrow for ATL then the French Alps in Chamonix.  

Before I left, Dr. Scott persuaded me to do a ride so I suggested a fairly challenging motocross trip down from Jackson Point into Sweeton Cove.  It wasn't bad.  I'd say difficulty of a 5 out of 10.  Certainly have done much more difficult, but don't take those chances anymore.   Good to have him with me on this ride due to my aging 23 yr old Sherpa.  But it's still running strong.  Should be after having the head rebuilt.  

In another life about 17-18 yrs ago, I used to do a huge amount of risky solo wilderness off road motorcycling.  I even wrote two articles for Adventure Motorcycle Magazine.  The reason I never had generally rode with anyone is that the terrain I used to tackle was so risky, I didn't want to get anyone hurt or feel responsible.  

I've been riding motorcycles for 52 yrs on and off.  I had a casual interest in 'trials motorcycling' and once made a visit to the Trials Training Center in Sequatchie, TN.  I always considered trials motorcycling as the ultimate in 'athletics meets motorcycling.'    It's really more popular in Europe.  If you don't know what trials motorcycling is, look up some videos.  Here's a video I took of a British rider training at the TTC.   True trials bikes are super light and don't have seats.  It's all stand up, all the time.    

This may be my last post for a while.  I'll probably update with some hiking photos from France.

Au revoir

 

hard climb with Scott

For the first time ever, I did the Roark's cove rd climb with someone, Dr. Scott is an recreational endurance athlete, has run marathons.  With the feeling of competition, I was motivated to go hard, despite my soreness from yesterday's first running.  Biking apparently doesn't do too much for the hams.

Hot, heat index in the 90ºs, possibly mid 90ºs.

Roark's Cove Rd climb - 22:30

Max HR - 185

Avg HR - 167

HR over 170 - 14:17

Avg speed - 6.2 mph

I was comparing HR with Scott on the way up and mine was generally 15 bpm higher.   He's 62 and peaks in the high 160s.

Moved my seat forward a little, made a difference.  Was better.  

Went swimming and had a rare beer afterward.  Good to be in Sewanee when it's warm.  

The Sewanee track seems to be finished and by the time I return, it'll probably be lined.  Feels good.  Looks... ok... I guess.  

First running in 8 weeks

The track is nearing completion at Sewanee. Should be done by the end of the month.  I decided to do one brief running workout on the brand new (artificial) turf soccer field today.  

 

Stretches, drills, bands 100m

Hoka Rocket X2s on

4 x 100m ~15.5

2 x 100m w/ 30 sec rest - 15.46, 16.40

3.5 min rest

2 x 100m w/ 30 sec rest - 14.48, 15.06

Nothing fast, just getting my feet used to running.  Didn't want to push it.  Felt the same pains as usual in the foot, otherwise, ok.  Definitely pretty labored, not in the shape for the specificity of running.  HR hit near 170 end the first 100 and near 180 on the second.  Going to take a few workouts but that won't be for a while.  Not planning to do more than one workout per week til probably October and not another one til last week in Aug when I get back from Europe.  

144 lbs after workout.

Might be on the bike tomorrow.  

New track.  Still trying to get used to the color.  Such weird contract - the gray track and dark purple exchange zones.  

Another hard climb

Didn't bike yesterday so today I put some effort into it.  It was my quickest although definitely far from an all-out effort, 4 min slower than my PR but faster than any I've done past few weeks.

Roark's Cove Rd climb - 22:54 min

Max HR - 188

Avg HR - 169

HR over 170 - 15:36

HR over 180 - 1:10 + 1:30 + 3:34 = 6:14

Avg speed = 6.20 mph 

I didn't rest much before the steeps and had 3 hard periods of over 180, as shown above.  Might be the most time over 180 in any climb I've measured.  

May do a brief running turf interval workout tomorrow or Wed.  

Hard climb and easy climb

This is my sixth bike climb in 7 days.  I've found that I can make this easy or very hard.  This is becoming an almost daily routine.  

The Friday climb was essentially the same speed as the crazy high HR one I did on Mon., which was a major outlier, caused by starting too fast.  I did reach Max HR of 185 but only spent 9:22 over 170, Avg HR at 163, with an avg speed of 6.3 mph, same time of 23:20.  HR Time over 170 only half what it was Mon.

The Saturday climb was the opposite.  I did it as slow as possible without stopping or putting my foot down, looking to make it close to a true zone 2 or 3 workout.  I put the Olympics on my phone to watch, and pedaling slowly climbing the hills at no more than 4 mph.  I achieved the goal, Max HR only 161, avg HR 140, and avg speed only 4.7 mph.  It took me 30 min to make the climb.   HR was below 144 for 63% of the climb or 20:30, 153-163 only 2:07.

Friday Bike climb 

Roark's Cove Rd - 23:20

Max HR - 185

HR over 170 - 9:22

Avg HR - 163

Avg speed - 6.3 mph

Sat bike climb

Roark's Cove Rd - 30:10

Max HR - 161

HR over 170 - 0:00

Avg HR - 140

Avg speed - 4.7 mph

This is essentially my last full week of summer vacation in Sewanee coming up.  It's been a full 8 weeks with no running.  The weather looks awesome this week, no rain, mid 80s.  I may do one brief turf running session before I leave on vacation next weekend for the French Alps for a week of hiking and eating with Roya.   My only regret this summer is hurting my shoulder.  I definitely thing I broke something like my collar bone or some part of the cartilage.  It's functional but still hurts a bit.   

When I get to Sewanee sometime before the last weekend in Aug, school starts the following week.  

The new Sewanee track should be installed by then, and I'll start once/week track workouts, probably will stay at once a week through Sept.  

 

Medium difficulty bike climb

I put out a little more today, and had acceptable HR readings.  I think the ridiculously high HR I experienced Monday was because of sprinting early in the climb and never taking time to recover on the few flats on the way up.  It became cumulative and a function of not being in great shape without the track training.  Today wasn't really much slower, only 34 sec slower but a world of difference in HR.  It was about the same weather, heat index low 90ºs.

Roark's cove rd. bike climb - 23:54

Max HR - 174

HR over 170 - 4:03

Avg HR - 154

Avg speed - 5.95 mph

 It's really more about pacing, gears, and not letting the cumulative effort mount because the more time I spend over 170, the longer it takes to recover.  This was a whopping 19 bps slower avg HR through the entire session.  That's a lot.  Also, this was almost 6mph avg.  My PR on this course of 18:40 would be about 7.45 mph for comparison.