Wednesday, July 31, 2013


Light day, but it didn't feel like it.  69º with showers on the Dean Hayes track this Wed morning at 5:25am.

The track is now officially open, no padlocks and the keypad code is the same...  so I didn't have to climb the fence.  

I couldn't resist, I brought my spikes.  I ran my first 600m with them on and it felt great, but exhausting because naturally, I wanted to run faster.   First run in spikes in 7 months.   I found that it did put a bit more pressure on the foot/ankle, so I  took 'em off after one run.   The track was wet and my flats squeaked and slipped a little with every step.  After the third 600, it began to rain so I called it a day and did a 2 set resistance workout on glutes, quad/hips, ads and core.   My calves were sore from the Tues morning stairs.

500m warmup, stretches, drills 
Nike Superfly R3s on 
600m - 1:48 
Saucony Virrata trainers on 
2 x 600m - 1:57, 1:59  

With a race just 3 weeks away, I need to start running fast.   I need some up tempo 300s and 200s.  The spikes definitely help my form and I may get them out once a week.   My weight is still high, 146,  so I need to drop at least 4 lbs before I can really ascertain where I'm at.

My first 600 in spikes was about the pace I usually run, perhaps a few seconds slower.  My 600m repeats have ranged in previous workouts from 1:42 to 2:00, usually avg about 1:47 ... which is at least 2:30 800m pace.

Back out Friday.

Tuesday, July 30, 2013


I wanted to do this workout on Monday night but I couldn't bring myself to leave the beautiful mountain any sooner than I had to.  I wanted to do 2 track workouts before the weekend and that means working on consecutive days, so track tomorrow and Friday ... I guess.  See how my ankle feels tomorrow.

Arrived at MTSUs Floyd Stadium at 5:55 am, it was a nice 65º.  
Saucony Virrata trainers on 
600m warmup, stretches, drills 
15 x stadium stair sprints
It was hard.  I'm a long ways away from being able to do 26 like I once did.  I need to supplement this with some resistance work in preparation for speed.   I need to work the glutes and ads to keep away the pubalgia, and work the hip flexors and hams to prepare to sprint.    With just over 3 weeks before my first 400m race, I'm thinking I may go from my 800s to 600s this week with a little more tempo.  It will be just as hard, but instead of running at a 22 sec/100m pace, I'll be able to shoot for an 18 sec/100m  pace, more running on my toes.

I'm still well over race weight - 146 lbs.   It's sooooo hard to shed this last 5 lbs.   It may take all of the next 2 weeks to do it.

Sunday, July 28, 2013

more foundation work

Another killer workout of 5 x 800m.

At 5:15 am at St. Andrews Sewanee track, it was a foggy 66º.

I've never liked working out here but the University track is out of commission because the ill-conceived process of installing artificial turf is on going.  I hope they'll also resurface that track, it sorely needs it.  St. Andrews track is a 6 lane red thin hard tartan surface over blacktop.   Always seems to hurt more here and slower times.

This morning was hard, running mostly flat footed but getting on the toes on the straights and always on the last 100m.  The calves are sore and as usual, the ankle as well.

Saucony Virrata trainers on 
400m warmup, stretches, drills 
5 x 800m - 2:52, 2:55, 3:00, 2:56, 2:58

Next workout will on the stadium stairs.  Probably Tues morning, maybe Mon. night.  I'd like to get 2 more track workouts before next weekend, so maybe Wed and Fri.  Need to stick with foundation work for another 3 workouts according to Coach Page.   It's been a  bitch.  Still not down near race weight.  Always hard to lose the last bit of fat layer.

Friday, July 26, 2013

sunrise on a brand new track

I was the first person to train on MTSU's newly resurfaced track.  I was really tempted to get my spikes on and run fast, but now is not the time.  (I brought them just in case).  The track is nice and tight.  I'm sure Coach Hayes would be pissed to see anyone out here on this virgin track with spikes.

At 5:15am, there was a hint of fall in the air, 63º - cool for July.  It will get into the upper 80sº today in Murfreesboro, so this felt great.

800s again today.  + one.
Saucony Virrata trainers on 
400m warmup, stretches, drills 
5 x 800m - 2:51, 2:55, 2:56, 3:01, 2:59
About 10 sec slower than I was running these last Nov., but I was 4 lbs lighter and running in spikes.   Ankle hurt on the last 800.  Not sure what I'll do this weekend in Sewanee.  Maybe do some biking, and maybe some track work.  I think I'll hit the stadium stairs at MTSU again on Monday night or Tues. morn, and start adding a speed day in spikes next week.  These 800s are helping me, as long as my ankle holds up.  I'm really wanting to run a 400m in spikes to see where I am.  Just want to aim for 60 for now.  I have time, 4 weeks before a race.

Still relatively heavy, 145.8 lbs after workout.

Thursday, July 25, 2013

My 'mini season'

Trying to decide what races to run.

There is a South Central district meet at Lawrence Co. HS on Aug 21, but looking at the track on Google Earth, it looks horrible... a pitiful, cracked 4 lane blacktop track.  I think I'll pass on that one and start my season at the Chattanooga Track Club all comers meet on Aug 22 - a real nice track.   I'll probably just run the 400m.  A hand timed meet, exactly 4 weeks away.  If things go as I hope, I should be able to run sub 59 by then.
Aug 22 - CTC all comers meet, 400m
Sept. 14 - Chattanooga, TN District meet (400m and 200m)
Sept. 28 - Greater Nashville, TN District meet (400m, 200m, 100m)
I'd like to find more places to run.  Another option is in KY on Sept. 8.    If I was really hell bent on getting some competition, the World Huntsman Games are Oct 7-9 in St. George, UT (a hour from Vegas), but that would be expensive.   Dubious on that one.

I really want to put spikes on tomorrow on that new MTSU track.  I'm definitely spooked about wearing the Saucony Showdown practice spikes since I broke my foot wearing those.   Maybe I'll use the Nike R3s.   Nevertheless, it will be a bitch tomorrow... Coach Page thinks I should increase to 5 x 800m.  I'll have to get up early to evade the authorities... the track is still officially closed.

My ankle seems a bit better.  As I strengthen my calves, it will also strengthen the ankle.

Wednesday, July 24, 2013

MTSU gets a new track surface

The MTSU track has been resurfaced and by Friday, the lines should be complete.   It is just 2 guys that put the lines on.  I was surprised that all the lines are done manually with the help of a computer that calculates the radius from 2 points in the center of the stadium.   In lane one, the actual 400m distance is 30cm (about a foot) from the inside edge of the white line, 20cm in the other lanes.   So, it's theoretically possible to run less than 400m in a 400m race if one were to hug the line intently, especially in lane one.

I thought I would send a jesting email to Coach Hayes telling him that I can't wait to start tearing up his new track on Friday morning... but then again... better not.

If I train Friday, I will be the first person to train on this track, although I will have to jump the fence.  It's a bit softer than Oakland HS.   Can't wait to get the spikes on this new surface.

more 800s

At Oakland HS this morning.  I overslept a little but was at the track by 6:20 am and it was mercifully cloudy, 73º but humid.  Still not bad for late July.

After the second 800, I wanted to quit but I persevered.  It's getting a little better, but not much.  Want to put the spikes on but I know I shouldn't.   I ran the 800s mostly flat footed, getting up on the toes on the straights and in the last 100m.

Saucony Virrata trainers on 
400m warmup, stretches, drills 
4x800m - 2:51, 2:58, 3:01, 3:06

Weight is 146.4, ankle hurts but not debilitating.  Postponed my final foot appt.  Will try to get in next week.

Monday, July 22, 2013

Stairs and a sign?

It's not getting any easier.  And, I haven't lost much weight... still at 147.8 after workout.

It reminds me that like fitness, the body is slow to respond to efforts to achieve fat loss.

I got to MTSU's Floyd Stadium around 5:40am, just before sunrise.  It was a pleasant 73º with a breeze.

After I finished my warmups, I looked up the stairs I would soon be running, and there he was... a big black raven, cawing at me.  I've seen these guys before.  They would sit on the fence at Sewanee in the pre dawn hours, gostly and foreboding, cawing at me.  Kinda spooky.  An omen?   It's not like these birds were everywhere.  This raven was sitting right at the top of my staircase, I saw no other birds like him in the stadium.  Hmmm....

I felt old, slow, heavy and achy.  Warmed up, ran a 100m strider, felt some ankle pain and then proceeded to the stairs.  Running stairs was easier on my ankle but it felt sickly and hard.   I did a baker's dozen ... about half of what I would do in shape.

 Saucony Virrata training shoes on
600m warmup, dynamic stretches, drills 
100m strider 
13 stadium stair sprints

Resistance: Glutes, hip flexors, calves 
200m strider on the road 
Right now, even a 200m strider is a lot of effort.  I used to be able to do these very easily, not now..

I would like to start running faster and shorter but I know 800s are the best way to build foundation.   When I was in better shape and 5 lbs lighter, I was doing 6 x 800m in 2:46 - but that was in cooler weather with spikes.  I noticed on that post around Thanksgiving '12, I was complaining about the right ankle.   So far, no swelling, just some minor to moderate pain.

After this 'mini-season' of meets in Aug-Sept, I'll likely take a month off before gearing up for indoor.

Sunday, July 21, 2013

Growing pains

Training without spikes, outta shape, and an ankle issue makes it harder to stay on my toes in these 800m intervals.   They were really hard on Sat morning at St. Andrews School in Sewanee.

Out around 6 am, it was a nice 72º.   I could only manage to run on my toes for a little more than half the first 800m, and only a little on the rest.

Saucony Virrata training shoes on 
400m warmup, dynamic stretches, drills 
3 x 800m  - 2:56, 3:02, 3:04 
200m - 30
The ankle was an issue, hurting in the last 200m.  I'll ask Dr. Willers about it on Fri.  This combined with a good sweaty hike later in the day and a swim at the lake, made it a good calorie burning day.  I'm slowly losing some weight.  I think I'm in the 145 - 6 range.  I'm probably going to do resistance and stairs on Monday.

Thursday, July 18, 2013

Return to dawn

Up at 4:22 am, left for the Oakland HS track at 4:48.  On the track at 5:00 am.  It was a nice return.

Conditions - humid and 76º.

Oakland HS has an excellent track, every bit as good as MTSU's (...which is now being resurfaced).  I had to squeeze through a gap in the fence to get in.   The track is just a 10 min drive from my house.

Save for some ankle arthritis, everything felt good.

I was able to stay on my toes mostly for the first 800, but not the second.  I stayed close to my modest 3:00 goal and I did just 2.

Saucony Virratas on
 300m warmup on grass, dynamic stretches, drills
2 x 800m - 2:54, 3:01 
200m - :29

 Just before the second 800m, a lovely blonde amazon showed up and similarly squeezed through the fence.   She struck up a conversation and I learned she was a basketball player.   She ran a 200m with me.   Thankfully, she was not fast... I finished in 29, she about 34.   The 200m felt good and I did not push real hard.

The foot seems to be totally healed.   Don't know why I'm going back for another appointment next week...  probably best to be sure.  I'll ask about my ankle.

Beautiful dawn sky.

Wednesday, July 17, 2013

Resistance and prehab

Complete resistance workout today.  Wondering if I should ever attempt to run the 100m again.  I ran in  four 100m races last year and was injured in the last 2 attempts, the first just slightly.   I ran a hand timed 11.94 in that race despite the ham tweek.   I love the 100m.  I could run it on Sept. 28.

Because of the new Sr. Games Schedule, I am technically competing as a 54 yr old - (my age on 12/31/14) ... so, it is the last opportunity to go after state records in my age group at the State meet in June '14.   I think state records are only recognized in the FAT timed State meet.  Understandable, since a lot of weird shit goes on at these very unofficial hand timed meets.   Last two state meets, I was not 100% and I had to forego the 200m both times.  The 200m record should be an easy get at 25.7 (h) ... unless there is a severe headwind.  The 100m record is 12.32, which would require my A-game to beat ... I've only twice run faster than that FAT timed, then again, I've run very few FAT 100s.

Today, 2 sets complete resistance workout.  Glutes, hips, adductors, calves, hams, abs, upper body.  Also some squat jumps.

Tomorrow, if I can get my butt out of bed early, I may go to Oakland HS to run a few 800s.   It will be painful.   I seriously doubt I can get under 3 min.  Last Oct., I was in better shape and my first outing did two 800s in 2:39 and 2:49, and that was in spikes.  I'll shoot for 3min, it will give me a bench mark.

A week from Fri., July 26, I will see Dr. Willers for what I expect will be my final visit and xrays; and I will seek 'official' clearance to run.   After that, I could expect to do speed work in spikes if I want to.

My foot feels fine.  But, I'm 148 and need to lose several lbs.

Tuesday, July 16, 2013


Stadium stairs and 100s tonight.

Saucony Virrata trainers on
400m warmup on grass 
100m strider on toes 
Dynamic stretches, drills 
11 stadium stair sprints 
100m strider on toes 
cool down jog

It reminded me what the 'outta shape queezy sicklees' feel like.   When I drop 5 lbs, and get in some foundation work, it'll feel better.  Foot feels fine, not even sore.  I expect to even start doing maybe one day a week speed work with spikes by next month.

I think I will be able to sprint a 200m in 5 weeks.

The type of work I really need is the type I hate the most - - - foundation work.  800s.   Next time out I'm going to try and run 2 or 3 800s on the track.  I need a good solid foundation and strength work in this early season.  Plenty of time before

My first run

Today, I tested my wheels.   It's been 4 1/2 weeks since my last xrays and Dr. Willers said I could jog at 3 weeks, Dr. Rod said I could resume running at 4-6 weeks.  I still need to get formal clearance from the Dr. to run and one last set of xrays, but it feels fine.  First run in 28 weeks.   And they said it would heal in 16.  Sheesh!

I did the usual hot tub stretches then hit the road.
800m run on the road - untimed 
dynamic stretches, drills

Wow, do I feel heavy.  I'm 148.4, but feel heavier.  New shoes feel good.  Like racing flats.  I will try and use them more on the track and less on the road.  Both tracks at MTSU and Sewanee are under construction and unavailable right now, but I have backups at St. Andrews Sewanee, and Oakland, HS.

Tonight I will try 10 flights up the stadium stairs.

Fall Competition Schedule:

Due to the new Sr. Olympics schedule, my first opportunity to race will be at the Lawrenceburg, TN Sr. district meet on Aug 21 - just 5 weeks away.  I think in these first few meets I probably shouldn't attempt a 100m or maybe not even a 200m race.  We'll see.   For these meets, my official age is 54 - the top of my age group since the National Finals are in 2014.  These are low key hand timed Sr. meets.

Aug 21 - Lawrenceburg, TN District meet 200m  (tentative)
Aug 22 - Lawrenceburg, TN District meet 400m
Sept. 14 - Chattanooga, TN District meet (400m and 200m?)
Sept. 28 - Greater Nashville, TN District meet  (400m,  200m, 100m?)


Isn't it a bitch about Tyson Gay.   I was so looking forward to seeing him race Bolt.

Wednesday, July 10, 2013


Ready to hit the track in a few weeks, but next week, I'm planning to try a session on the stadium stairs.   The new training shoes feel great.  Just did 2 x 30m high knee sprint form runs on the street and everything felt fine.  For the first 2 weeks, I'll just do a stadium stair session once a week.  Then I'll request xrays and clearance to run from the Dr.   We'll see how it goes.  I have $750 in medical bills to pay from my CT scan and my Exogen.  This injury has cost me well over a thousand $ out of pocket ... even with insurance.

I've been busy so have missed cardio work but have been doing glute busting and adductor work.  Resistance bands and one leg plyo leaps from a high step.   Also did a lengthy hike on Sunday, about 10 miles in Sewanee.   My weight has come down slightly - 148ish.

Good luck to my fellow masters track guys and especially the TN contingent - Dan, Mark, Randall, etc... for a great USATF Masters National Championship meet in KS this week.

Tuesday, July 2, 2013

Light at the end of the tunnel

I can run... but I'm going to give it a few more weeks.  I should be able to hit the track and stairs by late July and do regular training by Aug.  I'm going to schedule a final xray appointment in about 3 weeks.  I expect to be cleared to run by then.  I did some sprinter school exercises and ran a few steps on my toes.  Feels normal. 

Today, I did a complete resistance workout.  Upper and lower.  Squats, squat jumps, resistance bands, upper body, swimming, etc...  I'm in terrible shape.  I doubt I could break 60 in the 400m right now, even if my life depended on it.

Return to competition!
The TN Senior Olympics is adopting a new schedule.  There will be a series of district meets in Sept.  ... so,  I could conceivably race as early as 9 weeks from now. 

My new training shoe: the Saucony Virrata.  Extremely light, super flexible and well padded.  Just 6 oz. Thanks Dad!  Believe it or not, this is about the 'least weird' color scheme they offered.