Did a short set of rowing, then weights including some deadlifts.
Concept 2 rower
3 x 500m w/ 1 min rest - 1:56, 2:02, 2:10
3 x 10 x 140 lbs hex bar dead lifts
ham curls, leg extension, adductors, calf raises
Ate very little today, essentially a 24 hr fast save for some decaf cappuccinos. Had a little oat bran with blue berries. Drank a lot of water. Still 147.5 after workout.
Been on the bike 3 days in a row since stadium stairs on Monday. Sat, did my usual bike sprint intervals 4 x 400m w/ 2:30 rest but it was slow and into a big headwind. Best was only 26.2 mph. Sunday, did the climb:
Roark's cove bike climb
Total time - 23:19
Max HR - 184
HR over 170 - 15:50
HR over 180 - 3:00
Avg HR - 167
Avg speed - 6.1 mph
This was my best of the year which is surprising because of my weight. Been hovering in the 146-147 lb range. Still far short of my post op PR of 22:04 that I did twice - end of July and in Nov. Hard effort, high avg HR, which included a 200 meter cool-down after the hill. But, it shows my fitness is improving.
Most importantly the knee feels stronger and I'm recovering ok from these workouts. I'll do stadium stairs again on Friday.
My weight has become a real issue. Woke up pushing 149 lbs this Mon morning. Although I'm eating generally low carb, and one main meal like fish and salad, I've been eating way too many nuts and dried / fresh fruit. I bought this nut sampler from Nuts.com and it was really addictive. Tasty nut varieties like trail mix, honey roasted, chocolate covered, etc... Done with that.
I did a brisk morning bike ride, just 2.5 miles including a few small hill sprints, only takes about 12 min and is a good morning wakeup. Pushes my HR to mid 150s and gets the blood flowing. Still, a whopping 148.5 lbs after the ride! Will probably fast today and do rower tonight at 9pm. A definite fat band has appeared.
Going to get some blood work Wed, check my liver enzymes and see if my markers have moved.
Friday did stadium stairs at MTSU. It was hard due to me still not being at optimum weight, but the knees feel better and stronger.
Stretches, drills
Stadium stairs x 10 - MTSU
I did the first 4 with little rest then took more time in between each, including a mens room break after 7. I didn't want to over do it because I'll be doing it again next Friday. Knees weren't particularly sore afterward, just a bit in the calves today.
146 lbs after workout. I was 148 when I got up Thurs morning, too heavy. Need to stick with the better diet.
I'll continue with the biking this weekend and rowing on Monday.
They just announced the dates for WMACi world indoors next yr in FL, late March. Might be a good goal to shoot for.
Cold snap today after a lot of mild weather. Will only be in the 50ºs today.
My Saturday office with a view and a fire.
In the gym tonight for my usual rowing workout. Was a good one, even though I didn't feel like it.
Concept 2 rower
4 x 500m w/ 1 min rest - 2:00, 2:04, 2:09, 2:08 (avg - 2:05)
weights - seated leg curl and leg extension
I think this was probably anomalous, but I recorded a max HR of 198 end of the 4th rep. It stayed over 190 for 50 sec and hit the peak 6 sec after the final sprint to the end. I guess it's possible.
Super busy time of year at school. 5 student recitals coming up. Have to be in Murfreesboro next 2 Fridays so I'll probably run stadium stairs Friday mornings. Definitely not ready to sprint on the flat anytime soon. Ran across the parking lot to a meeting today and it hurt a bit.
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It was 9 yrs ago yesterday I won my world championship in Daegu - M55 200m indoor (24.82). Thanks to Shane for posting the memory. What a memorable trip that was.
Very warm day. Yesterday did strengthening regime at home and an evening wildflower hike. Today, did the bike sprint intervals.
4 x 400m w/ 2:30 rest - max speed: 27.2, 27.2, 28.0, 27.1 mph
I definitely felt some lactic, but kept the HR under 170 for the whole workout. This is the same workout I was doing 9 months ago at about the same speed. I'm about 2-3 lbs heavier now. So, judging by this, on the same regime as I was 9 months ago... at this point 9 mo ago, I wouldn't be running flat sprints for 3 more months. Maybe I should keep the same regime and accept this setback? I think stairs would be ok. I was first running stairs 8 mo ago. We'll see how it goes, but I've pretty much written off this season. It was a mistake to try and race this indoor season and don't want to make the same mistake.
Anyway, I'm ok with waiting to have a healthier knee if that is what it takes. Sometimes I think any and all strengthening and training that involves the knee is counter productive, even rowing and biking to some extent. Not ready for the crutches. Just taking it slow at this point.
Have enjoyed watching a dozen hours of track on Peacock this weekend, from Turin, where I raced 3 yrs ago in 2 individual world championship finals and won a Gold and a Silver in the relays for the USA. The amazing story on the US team has to be Cooper Lutkenhaus - 17 yr old world 800m champion, still in HS, signed a million $ contract with Nike as a pro athlete. Also 21 yr old Jordan Anthony, could challenge Lyles as the US outdoor sprint king. So much great young talent in the US right now with sprinters.
The Sat evening hike was awesome, no one on the train, beautiful warm weather. And... the flowers looked robust despite the snow and hard freeze just 5 days prior...
Friday was my first bike climb in a while. Warm awesome spring weather. 74º and fair weather. Amazing that 3 days prior, there was snow on the ground.
The climb felt really slow and hard but, it was a minute faster than my previous, second fastest this yr.
Roark's Cove Rd bike climb
Time - 24:19
Max HR - 184
HR over 170 - 9:34
HR over 180 - 1:25
Avg speed - 5.7 mph
Avg HR - 164
Summer like weather this weekend. Going to be in the 80ºs.
Enjoying watching the World Indoor Championships in Turin, as I lay on my porch, same track I raced on 3 yrs ago.
The months are ticking by but I don't feel an urgency to get back on the track. Having tried to come back too soon and race the 400m indoors resulted in my present setback, but I'm not yet giving up the idea of racing again. Doesn't look like I'll be ready to race this season, at least not the 400m, but I'm thinking about the Worlds in FL a year from now. Maybe the short sprints. Still 4 months to Nationals and I think I could get ready to race short sprints in 2-3 months, but will only train if I'm pain free and feel like I'm NOT damaging myself.
Lot in life going on. My parents declining rapidly at age 84 and 86, I have to manage my mother's health claims and home care. I have a major home building project starting this yr which will more than double the size of my house, a major lifetime project, expensive. It will be likely starting by the summer and continuing all year. A lot of uncertainty in the world with the incompetent US administration starting a war, unstable markets, likely higher prices for everything. My main 401k is down only 2% because of my very conservative holdings, despite the Dow now down 10% from it's peak. The longtime University President resigned and who knows what changes that may bring. Anything negative from that change would likely not happen for more than 2 yrs, but one never knows. I'm fine to retire but would prefer to work 4 more yrs.
Roya just likely got hired by a world-wide engineering firm, a 6 fig job where she can work mostly from home. A huge relief for her after being laid off in Jan. She was previously offered a job from this company and turned it down. At age 64, she's more than happy to take this offer and the benefits package.
With a half time sabbatical coming up next year, I need to get in concert shape on the guitar. I feel the carpal tunnel issue coming on in my R hand, and I probably should have the surgery but so far, I'm ok. Also, continued concerns and surveillance about my organ health with more testing coming up this spring and summer. No glaring issues and I feel ok, especially with the new morning water drinking regime. I was going to get more tests next week to be sure there's no significant changes.
The one variable that has changed is that I completely stopped taking all supplements back in Oct. Anecdotally, a month later the knee started hurting, so I'm going to start 5 grams of collagen a day to see if it helps. I'll have a CMP to make sure it's not affecting my liver enzymes.
Plan for near future is to get strong and light before I try any turf sprints. Will stay with bike and rowing, then graduate to hills and stairs before sprints on the flat. Still hanging around the 145-146 lb weight, and want to be 140-141 before any running.
This was Monday... Tues morning was 24º - Friday was 74º
Usually workout on Monday night but it was brutally cold, snowy and I was hungry so stayed home and ate too much. Inspired me to go to the gym after work on Tues. Had one of my best rowing sets in a while.
Concept 2 rower
4 x 500m w/ 1 min rest - 1:59, 2:03, 2:09, 2:09 (2:05 avg)
Leg press, leg curl, leg extension, step ups, pullups
145.5 lbs after workout.
Insane weather. 72º on Sunday, 27º w/ 2" snow 18 hrs later. I took these before and after photos on Monday on campus.
