wet, windy, 3-2-1

 I went out to the track, it was windy, wet with mizzle, drizzle, fog, and occasional light rain, about 62º.   I thought, 'no my foot's not feeling great and I'll come back in the morning' and went back to my car.  Then I thought, 'Well, I'm here,' so I went back out.   Ran a failed tempo workout.   At least I went out and got something done.

Hoka trainers on

stretches, drills, 100m, bands

Hoka rocket X2s on

300, 200, 100 w/ 3 min rest - 51.11, 35.50, 14.98

I had intended just 2x300m w/ 3 min rest but I had to work too hard on the first one, HR went to 179.   On the second one, I took off fairly slowly but the head wind caught me hard at 200m and I just quit, sadly. Pathetic.  So, I rested 3 min and ran a 100m.

Shoes sound funny on the new wet track, squeak-squeak-squeak....   I guess I'll have to try this again in better weather.   Back on turf on Friday.  It's going to be cold, weather changing, windchills in the upper 30ºs.   

141.4 lbs after workout 

Met up with Bill at Raccoon Mtn for another bike climb.  We took it easy.   I waited for Bill and just made the east overlook in 39 min.  (31+ is PR). 

It was not as hard an effort as previous climbs.  Was a little tired from doing sets of hexbar 200 lb deadlifts in the gym last night among other things.  

Raccoon Mtn bike climb - 12.73 miles round trip

Avg HR - 139

Max HR - 176

HR over 170 - 3:11

HR definitely coming down as compared with previous climbs.   

Looks like rain on Tues, so may have to go out Wed morning. 

I was going to take the boat into Chattanooga to have lunch with a friend, but noticed my voltage meter a bit low (+12.1 vs normal +13.7). With a new alternator, this was worrying, so I cancelled.  Looking at the engine, I noticed the hot lead had completely broken off the alternator.  Whew.  Glad I saw it in time and did a quick temporary repair.  It's working now.  Lesson of the story, watch your gauges!

Bill M. at the East Overlook.

Press: Geezer jock interview

 My interview with Ray Glier for his article in Geezer jock:

https://geezerjocknews.com/blogs/news/how-a-world-class-musician-and-world-class-runner-reached-for-his-ceiling

Not real big on the name of Ray's publication.  I won't even wear the Senior Games t-shirt ... because it says "senior".  I don't wanna be a geezer.  lol

volume tempo 8x150 on turf

Cool and clear today, not shirtless weather, about 50º.   Good workout today, getting better.  Times coming down little by little.   2x3x150m, 2x150m w/ 30 sec between reps, 10m between sets.  

With today's announcement of the USATF Masters Outdoor Nationals being held just 1 hr away in Huntsville, I have a solid goal.  35 weeks from today will be 400m final in my first nationals at M65.  It's a long time.  I'll probably not up my training volume anytime soon.  This seems to be enough for now.  2 running and one bike a week.  

Normally this would be a speed day but due to the cold, I decided to stay on turf and do conditioning.

Hoka trainers on

stretches, drills, 100m, bands

Hoka rocket x2s on

3x150m w/ 30 sec - 24.50, 25.73, 25.31 

3x150m w/ 30 sec - 24.47, 25.13, 26.60

2x150m w/ 30 sec - 24.17, 25.09

Quite a bit faster than the same workout on 10/22 and the HR was lower, reaching 179 max on the first set only.   On 10/22, I hit 180+ every set and a max of 187.   

Planning a bike climb again Sunday, then on the track Tues for maybe some 300s or 200s.  

141.7 lbs after workout.     

Big NEWS: 2025 USATF Masters Outdoor Championships announced!!

HUNTSVILLE, ALABAMA!!!!

This is the closest a USATF Masters National Championship has ever been held to my home.  Just one hour away.  My M65 debut, 9 days after my birthday.  Couldn't be a better time or place.  I must be ready!  

Finally, I have a goal and a target date.

Track at Milton Frank Stadium was just resurfaced last yr.

300m, 200m

Back on the track after a long hiatus.  Beautiful weather, 68º sunny.   I ran my first 300m today on the new track and followed up with a 200m.  Not all out but at a brisk pace.  Both sprints, I predictably faded at the end, but it's a good start.  My foot was feeling better, and would have felt much better if I hadn't hiked yesterday on some rocky trails.  Couldn't resist the beautiful weather.

Hoka trainers on

stretches, drills, 100m, 60m, bands

Hoka rocket x2 trainers on

50m stride ~ 7.2 

300m - 46.34. (14.44, 15.30, 16.60)

200m - 28.40 (13.48, 14.92)

I wanted to do more but I waited a bit too long after the 200m while talking with the track coach.  HR hit 181 at the end of the 300m, 174 in the 200m.  Have noticed an interesting phenomenon in regard to HR and breathing.  Sometimes during recovery, my HR can drop below 130 while I'm still breathing hard.  I remember times on the bike when my HR was 160 and I wasn't breathing hard at all.   Don't know what this means.

Anyway, as I build up, maybe next time I can try 2x300m w/ 3min rest and aim for avg of 50 or so.  My 46sec 300m might have been faster since I seemed to have drifted to the outside lane on the turn.  Again, first time running turns on this track and the setting sun was in my face.  This would equate to a mid 60s 400m pace.  I think I could run about a 64 right now.   Long time to go before outdoor Nationals.  I hope they pin down a date by Xmas.  

140.9 lbs after workout.   Now that Roya is gone, I can be a bit more conscientious, both in my training in music and athletics.  Still planning a bike climb Sunday with Bill.  

Bike climb

Bike climb today, pretty hard effort, just under 23 min to do the Roark's Cove Rd climb.  Must be getting in better shape as the heart rate per effort is less than it was.  Cool tonight, in the low 60ºs, not cold.  Still t-shirt weather.  

Roarke's cove rd. bike climb - 22:58

Max HR - 180

Avg HR - 159

HR over 170 - 4:40

HR 164-170 - 9:11

Will try to do some resistance tomorrow and track on Tues.  Next 2 days in the upper 60ºs and sunny.  Friday cooler, only about 60º but sunny.  No freezing weather in the forecast.   They predict a colder and snowier winter than usual.  

Love this time of year.  Work for the semester is winding down, student concert over, just 2 work weeks left (but they'll be just 10 hr weeks).

Planning on another boat trip on Sunday and bike climb with Bill.  

Happy to say, foot is feeling better.  May try a 300m Tues.  Sure is taking a long time to get back in 400m shape.  Not even close.