tired

Began a very long day with a brief but hard workout, at 7:40 am.   Feeling a bit heavy.

400m warmup, stretches, drills 

Saucony spikes on 

800m  - 2:26 

300m -  43 

200m -  26.5

no energy

Very little energy or sleep before this one.  Warm at 7am on the Dean Hayes track.

400m warmup, stretches, drills 

Saucony spikes on 

800m - 2:30 

600m - 1:43 

300m - 43

Same foundation stuff

It'll be quite a feat if I fit workouts in this week.   After being on my feet all day, I got to the track for some suffering tonight at sunset.  Resting now before I start my night shift of working on my house, preparing to host a group for 5 days.   Makes me wonder how masters tracksters with physically demanding jobs have the energy to train after work.

Mid 70ºs and humid at the Dean Hayes track this Memorial Day.   It was a quiet as I've ever seen it.   I noticed the track team had been there this morning.... getting ready for the regionals and nationals.  

400m warmup, stretches, drills 

Saucony spikes on 

2 x 800m -  2:29, 2:27 

400m - 61

The 800s were a bitch.  I can't fathom that I actually ran a 2:15 two weeks ago, even though that was a maximum effort.   I'm beginning to really dislike 800s but even after two tough ones, it makes a swift 400m feel easy... and I guess that IS the point.

I may switch to day break workouts this week, early enough for me to get home and sleep an hour or 2 afterward.  

A little heavy at 142.5 after workout.  

Pursuit of records

Goals are good.  This is what is keeping me in the game for another month.  

The masters KY and TN state meet records I will be pursuing in June are very obtainable for me.

The KY records actually quite modest considering how long they've held up.   The main dilemma is should I risk racing a 100m in KY as my first of 3 races that day?   I'm inclined to do so considering the record should be pretty easy to get, and is ... believe it or not ... 29 years old.  Unlike the TN meet where it goes by how old you are at the end of the year, I think KY takes the age at the time of the meet.  So, I have 2 chances to get the M50 KY records.

These are the KY records for M50:
100m - 12.56  (1985)
200m - 25.87 (1991)
400m - 57.41 (1991)

The meet schedule would permit racing all three events.  100/400/200 is the order, with space in between.  And, the track at Centre College is pretty good.

These are the TN records, a little tougher, especially the 100m.  The high school track where this meet is held is pretty poor.  If there is any headwind, getting the 100m record will be tough on that track.  In 2011, I ran 12.50 into a stiff headwind.  But since my 200m times this season have been way faster than my 2011 season, I should be able to get it.  The great thing about this meet is the scheduling.   400m is in the morning, the 100m is in the evening, and the 200m is the next day.
100m - 12.32 (2004)
200m - 25.7 (1997)
400m - 56.09 (2011 -mine)

I consider the TN records more important because the next set of records for M55 and M60 by the great world champion Jim Mathis are probably untouchable forever.  And, judging by the dates, Jim set the M55 records at age 59 !!  The M55 records are hand timed.

Jim Mathis records
M55 200m - 25.0 (1993)
M60 200m - 25.08 (1994)
M55 400m - 55.0 (1993)
M60 400m - 56.09 (1994)

Sewanee saturday sunset sweat

Very quiet and deserted on the Sewanee track this evening.  Weather was lovely, cloudy 72º.   The scene was a bit odd in that the college is virtually abandoned yet the track facility is strewn with lacrosse netting, goals, training tables, and other equipment, like it was abandoned and no one bothered to put it away.   Seems typically southern, never in a hurry to do anything, kind of like the University of the South website, disorganized and in no hurry to be updated... not at all like MTSU (where there are standards and people are held accountable).

Today's suffering included up tempo 800s.   It was hard.   I'm definitely not in the shape I was 12 days ago when I ran a 2:15 800m.  But it was good to get the spikes on again.  Much less stress on the ankle as compared with that mile I ran last time out in old trainers.

400m warmup, stretches, drills 

Saucony spikes on 

2 x 800m - 2:27, 2:29 

400m - 62 

Good to get this one done.   These 800s are a bitch but good for me at this point.  3 full weeks before the Bluegrass Games, but with the upcoming week of hosting and directing a guitar festival, training time will be limited.  I'll try to keep every other day.  Wanted to do weights tonight but the unpredictable Sewanee Fowler Center closed early tonight.... of course they'd never update their spring hours on any website.

Back in flats

On the Oakland HS track this evening for some foundation work.  The air was heavy around sunset, 80º and high humidity, dewpoint 72º.    Feels like summer.

Doesn't look like much but it was hard.

Saucony Virratas on 

400m warmup, stretches, drills 

mile - 5:49 

6 min rest 

800m - 2:38 

6 min rest 

400m - 69 

6 min rest 

200m - 27

I really feel like I've lost significant fitness already compared to where I was.  I do need to get into the pool.  My ankle will not take this mileage.

142.5 lbs after workout.

Thanks to my Dad for the new training shoes I just bought but haven't received yet.  Hopefully, they will help my ankle situation.   He said that training sounds like a 'world of pain.'   In many ways, he's right.

Stairs

20 x up the stadium stairs ... makes a good way to procrastinate cleaning my house.  Also, low impact.

After a weekend of pie, ice cream, popcorn, rice, and bread bread bread....  and eating three full meals a day (like most people), I got up close to 147 lbs.   Ready to swing back to normal.  The grains and sugar give me an acid stomach.  Unhealthy.

After workout - 145 lbs

I'm going to need some new training shoes to protect my ankle if I'm going to do foundation work.  My Saucony Virratas are worn at an angle, very thin on the outside of the shoe putting pressure on the inside of the ankle where it hurts.  Guess that means I'm an under pronator, a supinator.  I like the Virratas, wonder if I should get a new pair or something more cushiony?  The advice for supinators is to go for lightweight, flexible, shoes.    Maybe I should research it more.

Gym

In the gym for 30 min of elliptical and some weights.   Elliptical produced a decent sweat but it's a poor substitute for running.  It feels like 'mechanically assisted running.'

Did glute, ham and upper body.

Going to start from scratch this week.  Mile repeats for foundation.  Stairs, weights.

rough day

It's inexplicable as to why I performed so badly at the Louisville meet.  It was my worst 400m all season.  Hell, I even ran faster at Centre with a strained ham.  I ran faster 3x indoors.

Conditions were bad.  50º with a stiff shifting wind, felt more like 35º, occasional rain showers.  

I even had good lanes.

57.49 - 400m
25.37 - 200m

Lane 4 for the 400m.  With the scratches, it was just me and one other guy who was seeded at 49 in heat 1.  During warmups, I felt a possible left quad strain coming on, so I wrapped it and that took care of it.  It didn't bother me after that.  So, I went out conservatively, not real fast, but still felt like I died in the last 20m.  It still hurt the same as any of the others at the end.  We ran the home stretch into a stiff headwind but still, god it was slow.  Not the way I wanted to end the college season.

I felt pretty bad afterward.  Sore, stiff, questioning whether or not to do the 200m.   But I did anyway.   The wind had shifted, giving us a occasional tail wind.   But it didn't help much.  The second slowest time of my outdoor season.

Overall, very disappointing and unexpected, considering the work I put in.

Saturday
The next day I felt unusually tired, beaten, sore, stiff, lethargic... old.  But I did some yard work.

Forward
I guess it was unrealistic to expect to improve or peak when racing 9 of the last 10 weekends since Indoor Nationals on 3/16.  Not really an effective way to periodize toward a peak.  Racing a a 400 and 200 every weekend is stressful for an old man.  Instead of taking more recovery, I took less.  Was always fighting strains and that prevented me from doing those fast 150s and speed building explosive work.  My flexibility also seems lacking, may need to reevaluate my start, need to build foundation, and also lifting and plyos for strength.  My weight isn't bad, but I think I've been leaner.  Should give up sugar.  Right now I'm a little beat up.  Maybe should get in the pool early next week, do some weights, recover, then start working on foundation.

Foundation is important for me, my weak point.  Wish I had the same foundation I had when racing 5ks.   The two leading guys in the M50 World 400m rankings (I'm 3rd right now), are 800/1500m guys.  They run 2:01 and 2:03 800s.

The season is not over.  I have the 2 masters meets in June, and I was thinking I might race the 800m for the first time on June 7 at the Music City Distance Carnival.   We'll see.  

I'll be posting probably a little more sparsely in the coming weeks.

Pre race day - updated

UPDATE:
Heat sheets for Louisville are up and it's a good situation for me.  They are putting full heats of 9 together for the faster heats in both the 400 and 200.   For the slow heat, they are running just 3 people in lanes 4,5,6.  I have lane 4 in both races, slow heat.

-----

Today it was crazy cool for this time of year.   Upper 50ºs sunny at the Dean Hayes track.   They are setting up for the State HS Championships next week.

I just wanted to warm up, stretch and run a little.   Do some starts too.

400m warmup, stretches drills 

Saucony spikes on 

50m strider 

400m - 60  (30/30) 

3 x 50m from blocks from the 400m start, lane 2 - 6.5

Felt pretty good, a little tight in the hams, the usual slight ankle pain.  I don't know how much more I can get out of this old, slow, small, almost 54 yr old body.   I think it's all mental at this point, race execution, form, and a bit of luck if I want a season best.

It's insanely cool for this time of year with temperatures expected in the low 40ºs the next few nights.   At race time in KY, probably in the upper 50ºs with a chance of showers.

Nice to know at least that I can run a 60 sec 400m without really giving near full effort.

I'm light, 140.5 after workout.

The green green grass of home.  Dean Hayes track surrounding natural Bermuda grass.

wet workout

I saw the rain coming but I thought, "I'll just wait til it passes and then go to the track, since I didn't get there til 9:30pm last night, I'll go about the same time."    Well, I waited ... and waited.   It rained and rained.  Flood advisory in effect.  9:30 pm... still raining.

Hell bent on getting this last workout in, I hit the soggy track at just after 10pm.   It was actually ok, 65º at the Dean Hayes track.

400m warmup, stretches, drills 

100m strider 

Saucony spikes on 

300m - 40 sec / 1 min rest / 100m -14.5 sec 

300m - 41 sec / 1 min rest / 100m -15 sec 

2 x 50m starts

It felt ok.   I wrapped the thighs for safety.  Not as good as yesterday.  Tiring.  I started getting that "how did I get myself into this?"  feeling near the end of the 300s.

Weight is good, 140.6 lbs after workout.

Heading up to Louisville tomorrow for the meet on Fri.  Whatever happens, it's been an adventure and a challenge.

speed

Under an evening full moon at the Dean Hayes track, I did a brief speed workout after dark on Tuesday evening.  It was calm and 71º.  These were 'event runs' at around 400m race pace.

400m warmup, stretches, drills 

saucony spikes on 

2 x 300m - 40, 40.5 

200m - 26.5 

150m - 19

I would have done a few more 150s but my quad was feeling a little vulnerable and my ankle was hurting.

I did the 300s curve-straight-curve from the 400m start, the 200m from the 250 to 350 mark ... wanting  to concentrate on that second turn.  Seems like I used to be able to run a decent turn, now I feel a bit ungainly, especially on that second turn.

My 300s were about 13.5/13/13.5.   I think I need to run the first 200m about 26 to hit the 300m in about 39.5 - 40 sec to give me the best 400m result.   It'll be hard to pace that in a race where everyone else is running the first 200m 2-4 seconds faster, which will be the case this Friday.  I expect to have inside lane as slowest seed,,, that makes it a challenge,

brief and to the point

Not much daylight left when I arrived at the Sewanee track after an afternoon hike.  So, I did a fast 800m for endurance, 200s for speed, and weights for strength.  Still feel a little vulnerable in the left ham so I didn't do anything too explosive.

Another gorgeous evening in Sewanee, 70º with a light breeze.

400m warmup, stretches, drills 

800m - 2:15 (64.5 / 70.5) 

2 x 200m - 26.5,  27 

weights

It was the fastest 800m I've done in a workout.  It was a pretty good indication I'm in shape.  Need to do some 300m event runs to work on race pace.  Wish I was confident enough to do some fast 100s / 150s.

400s +

A very pleasant Sunday evening Sewanee.  About 70º at the University track at sunset.

A little soreness in the left ham but otherwise fine.  Didn't want to run real fast tonight so I did a brief maintenance workout.

400m warmup, stretches, drills 

saucony spikes on 

3 x 400 w/ 2 min rest - 66, 68, 67 

150m 

200m - 27   

Last college meet of the season
I got permission to enter the Louisville Twilight meet this coming Friday.  It's kind of a joke for me to be racing in this last chance meet for NCAA qualifiers... 7 entries so far in the 400m, slowest is  49.01.   It will be weird to race here, probably inappropriate, but I'll do it anyway.  One last college meet.

Georgia Invitational - meet report

It was a serious meet.  The pros were there.   Colleges as far away as Maine were there. Calvin Smith won the 400m in 46.  

It was a disappointing day for me, didn't execute in the 400m, went out too fast and rigged hard in the end.  It was one of those races that was memorable for the suffering, I had nothing afterward. 56.20.  Even so, my second fastest of the season, but a major disappointment... considering I had driven 200+ miles to get there.   Was in the inside lane (3) of 5 runners and I went out with them, a mistake.

Not making excuses, but I didn't sleep well.  Within 15min after the finish of the 400m, I was passed out in the bleachers, asleep.  No plans to run the 200m.  I woke up groggy with my left ham a bit sore and thought, well I might as well.  Then the rain started, torrential downpour.  I wrapped my thigh and started stretching.  By the time I got to the start line, the rain had stopped but my assigned lane one was like a river, standing water.  I persuaded the official it was unsafe so he radioed to the timer and put me in lane two since there were only 3 of us in the heat.  Even though I ran a pretty good turn, I still ran slow at the end, hurtin'  ... my slowest 200m of the season, An embarrassing 25.56.   At least my hamstring held together.  It's sore but not strained or ripped.

Nevertheless, it was great being there and watching Calvin Smith race.  He looked so smooth coming down the stretch.

As I was lining up for the 200m, a kid from Maine said to me, "Without sarcasm and with respect, I want to tell you it's great to see someone your age out here racing."  Nice sentiment, but I guess I look old.  Well, I wasn't the only Master... there was a 33 yr old who ran 51 in the 400m.   Khalid Mulazim was signed up to race but was a no show... that 48 yr old would have kicked some college guy's butts, as he can also run 51 in the 400m.

I really think I can do better.  The funny thing is, when I pace right, it doesn't hurt as much, and I run faster.   Like that 55.9 in Louisville 2 weeks ago, I felt way less tired and was able to run a 25.10 200m an hour later.

Next Friday, I want to try and get into the Louisville twilight meet.  It might be my last chance to run a respectable time before the college season ends.  It would be my 15th meet of the indoor + outdoor seasons, 13th college meet.

I hope to be back out on the track to do some training today, this Sunday evening, since it's a short week before next Friday's race.

Rounding the bend in the 200m - GA Invitational

300s +

Nearing the end of a full week of workouts.   Been hesitant to do any short and powerful speed work because of my recent strains, but all is well now, and I played it safe today while getting a good workout.

Just like yesterday but a tad warmer at 7:30am on the Dean Hayes track.  Sunny, mid 60s and breezy.   I need to start getting up earlier if I want to limit my sun exposure, even by 7:30, the sun is full force.

I started easy and picked it up.

400m warmup, stretches, drills 

Saucony spikes on 

3 x 300m - 45, 43.5, 42 

300m - 42.5 / 1 min rest / 100m - 14.5

I definitely had to dig deep to run that last split 400m, it was tough after the 3x300.

Light... 140.2 lbs after workout.

negative split 400s

It was nice this morning on the Dean Hayes track, 63º with hazy sun at 7:40 am.   Did a light workout focusing on my 'second 200m' form.

800m warmup, stretches, drills 

Saucony spikes on 

2 x 400m - 59 (30.5 / 28.5), 60.5 (31 / 29.5)

Felt ok.  I didn't do more since I'm now training every day.  Looks like I'm committed to racing this weekend in GA, since it could be my last race of the college season unless I can get into Louisville.

I'll do a little resistance work today.   I'm light, 140.4 after workout.

The second 200m
I used to think "attack" on that last turn.  Like Latif said, "at 200m you have to make a decision to recommit."  Michael W. told me to think "dial it up" around the 250m mark, and then again with 50m to go.  I think simple concepts like: 'loose & smooth',  'extend & relax' seem to serve me better than an immediate 'attack' at a certain point in a race which can lead to tightness and too much energy spent.

split 400s, schedule options, thoughts

On the Sewanee track this beautiful morning, bright sunshine, in the upper 60's.   Very quiet ... the usual Mr. Hawkins, walking his laps.   It's quiet now, and going to be even quieter in the weeks to come when school is over.   Sewanee has nothing going on after mid May until the summer music festival.  

400m warmup, stretches, drills 

Saucony spikes on 

300m - 42.5  / 1 min rest  / 100m - 14.5 

5 min rest 

300m - 43.5 / 1 min rest  / 100m - 14.5 

5 min rest 

300m - 46 / 1 min rest  / 100m - 14.5

You would think that 5 min rest would be enough in between sets, but for 300m+100m at 85-90%, by the third one, I was feelin' it.

Schedule and thoughts
This Saturday's Lee University Meet was cancelled, low # of entries.  So I scrambled to find a replacement.   I contacted Samford U. in Birmingham, AL.  That meet, also cancelled, low # of entries.  Signs that the college season is coming to an end.  The next weekend in Louisville may be too selective to let me in so I started thinking, my college season is over.  But, another possibility was the Georgia Invitational in Athens... a good 3 hr drive from Sewanee.  It didn't require payment up front, so I entered.  Then I start asking myself, is it really worth it?  Chasing this endeavor of racing in college meets to the bitter end?   I entered honest seed times, not PRs, and... the weather is likely going to be rainy, so... should I drive 3 hrs to run a race in lane one or lane nine in the rain against Div 1 athletes?   Part of me thinks, this is why I train... I may not get this opportunity again, go for the gusto.  Then I think, the 400m is always torture, why do I have this need to do it to myself?  Surely, I have better things to do than scamper around a track race in last place, probably in the rain?  Always easier to take the path of least resistance.   I could just hang on the mountain with Roya, watch TV, eat.   But, I ran it by her and she seemed positive, making it an adventure where we would visit her brother in Atlanta and maybe stop for dinner in Chattanooga.   She has been such a trooper, with me at almost every meet, taking video, and even racing in the 100m in one collegiate meet.  Sounds like I've talked myself into it.   We'll see.  Not 100% committed yet.

I'm toying with the idea of racing an 800m at the Music City Distance Carnival, first weekend in June.   I am 100% sure, if I trained as an 800m guy, my 400m would improve.   The WL in my age group is a 2:01 800m guy.   It really is my weakness, the endurance thing.  As I get older and slower, the aerobic element becomes more important.

Shade is scarce, even at 8:30am

 
 

4x4 in the sun

Bright sunshine and 70º this morning on the Dean Hayes track this Cinco de Mayo.   Wanted to do a brief tempo workout to limit my sun exposure so I did a tried and true old standard gut buster, 4 x 400m w/ 2min rest.

300m warmup, stretches, drills 

Saucony spikes on 

4 x 400m  w/ 2 min rest in between - 69, 67, 69, 72

I felt pretty strong except of course, the last one was a struggle.  Not as painful as some of the early season ones and it was faster than my previous similar workouts.   Rarely average under 70 for 4x4 w/2m rest, but today I did.   So, still in decent shape.

Except for my chronic ankle pain, I'm in pretty good shape.  No strains.  Didn't feel the need to wrap today.  With just 2 more (maybe one more) meet(s) left in the college track season, I think I'm well enough and have the time to do daily workouts now.   Wanted to go out last night but something came up.

The weather for Saturday night's meet looks bad.  High chance of rain.  Weekend after, Louisville ... if I can get in.   I wish I could race in Atlanta on June 1 but I have house guests and festival that weekend.

World's smallest track meet - updated

No season bests today and a timing fiasco.

I ran an ok 200m, won my heat against M35 and and M40 guys by 20m, but what happened next was beyond belief.   My electronic time (FAT) was 23.84.  I had a brief moment of celebration before reality set in, I knew it couldn't be.  A PR by a whole second?  No way.  My 200s have been very consistent.

The Nashville Masters Classic was an official USATF sanctioned meet, electronically timed by the TN Assoc. President himself, computers, camera, the whole deal   I could have said nothing and walked away with the fastest M50 time in the world this year, but I knew it wasn't right.  I called the timer on my drive home and said, "preserve the data and check it, it's not right.  It would be a world leading time for M50."   I think he wasn't going to check it until I told him it how it would rank.   Sure enough, it wasn't right.  After checking it, he said it was "1.5 seconds fast" ... and I really don't know how it could have been exactly 1.5 seconds off instead of some fraction.  I wonder if they completely screwed up the time and looked me up to see what would be a reasonable and non-controversial time for me ... and then just assigned it.  It 'felt' faster than 25.34... and two younger guys I beat convincingly by 20m (lanes 4 & 5) said they usually run 24 - 25s.

The "questionable" 200m

Anyway... a nominal outing on a less than great track:

400m - 56.36 

200m - 25.34

The TN USATF was obligated to do this meet because they didn't include Masters in their Association meet.  At first there were just 3 of us running, me, Dave S., and a woman.   Then 2 younger guys showed up to run the 200m.  It was nice to have 4 people in a heat.  Can you imagine?   A track meet with 4 competitors.  Dave ran every event - 60, 100, 400, 1500, 800, and the 200.  Most of his races were solo time trials.   Dave S. age 60, is a superior athlete.  He ran a very fast 58.30 400m, top in the world for M60.   He's also run in the 18s in a 5K.  On a side note, Dave previously had been hateful toward me over some political disagreement, but he shined today.  Apologized, shook my hand, was very cordial and positive.  Happy about that.

Weird things can happen at track meets.   FAT time IS fallible.

Pre race light workout

Since it worked last time, I went to the track this cool evening for a light, 'one and done' workout.  It exercises the aerobic system and loosens me up, gives me a feeling of strength.  Still perfect weather... 62º at sunset at the Dean Hayes track.

300m warm up on grass, stretches, drills 

Saucony spikes on 

800m - 2:29 (75/74) 

Saucony trainers on 

300m cool down on grass 

stretches

Ran without wraps, felt fine.   If I wrap tomorrow it will be lightly.  Feel 100% Weight is good, 140.7 lbs after workout and - that IS an honest accurate body weight thanks to my new physicians beam balance scale.  (It is the first time I've weighed under 141 since receiving this new scale).  And... I've been eating compact high protein meals like 2 eggs w/ cheese and bread.  I stopped snacking on nuts.

Should be good to go for the 'time trial' tomorrow.  Only 4 ... just FOUR male runners participating in tomorrows supposedly USATF sanctioned FAT timed "Nashville Masters Classic."  Most everyone I looked up is a distance person.

I'm off for the month and looking to really race and train well for the next 2, possibly 3 meets.

long sprints

With 2 quad strains this week, I didn't want to do anything fast today.   So, I did a ladder down workout 600, 500, 400 ... splits at about 17, 16, 15 per 100m.

It was an usually cool and quiet evening at the Dean Hayes track on Thursday evening.  62º and a nice sunset.

I wrapped both of my thighs for protection.   Maybe a bit too tight, almost felt like I was running with tourniquets on.

400m warmup, stretches, drills 

Saucony spikes on 

600m - 1:43 

500m - 82 

400m - 62

I took rest in between, walked a 400m.  No strains, not even a hint.  Feel fine, but the ankle sore as usual.  I did some resistance and prehab yesterday and the quads are fixed.   Tomorrow, I'll stretch out and run an 800m.   I should be ready to fly in the "Nashville Masters Classic" on Sat, which will likely be a time trial, possibly running by myself.

I heard from the USATF Masters chair that the meet is definitely on.   I am stunned about this, there are only 10 registered participants!  At least 4 are female, and one guy is a thrower, so just 3 or 4 runners besides myself.   World's smallest track meet!  They also said this would be FAT timed.  The meet is even listed as 'sanctioned' by USATF.   Amazing.   Why are they doing this?  Because I think they have to.   I complained (with no response) that their USATF TN Assoc. meet is not open to Masters.   So, they are doing this out of a sense of obligation, perhaps to satisfy their charter.  Randall agrees.

It usually cost about a grand to contract an outfit for FAT timing.   I'll be really amazed if they have it.   There certainly won't be much time between events so I'll just do the 400m.

I asked Dan S. what he thought of the track at Hunters Lane.   He said it was a "rat hole"... a soft black runner track and not very clean.    Should be interesting.   I didn't hear of this meet until a week ago.  Perhaps this "classic" could be the start of an annual event.

The sun is setting on my season and hopes of any PRs this year.  After this, one more college meet and a possibility for another in Louisville.  That will be the end of the college season for me.