Same workout, warmer

 More like FL weather, mid 70ºs and sunny at the Sumter Co., FL youth soccer fields.  Had the place to myself except for a couple guys throwing a discus.  Was able to train shirtless, nice for late Dec.  An intensive tempo set like this is pretty much a requirement when only doing 2 running workouts a week.  I have done zero in terms of resistance since I left Sewanee, although I did a 40+ mile bike ride which has helped me keep my weight under control.  Was finally under 145 after today's workout, barely.  Looking forward to more resistance work and cross training when I get home.   

Hoka trainers on

stretches, drills, 2x150m

4 x 150 on grass w/ 30 sec rest ~ 24-25

2 x 150m - 20.43, 20.44

Was a little leery of letting out my stride on this uneven surface, not real fast 150s to finish, but I got it done.  Not an accurate measure but about 144.8 lbs after workout.  

Who knows when my next running workout will be.  

150s on grass in FL

Very cool for FL standards today, about 52º and sunny at the Sumter County soccer fields in Wildwood.  Trying to find an open track is pretty hard around here and it was just as well that I run on grass today after the 4 hard 300s last time.  Was happy to find this place.  I did find the local HS track, and I probably could've jumped the fence and trained on it, but I don't know the rules around here and how closely the local authorities might observe the track, (or how strenuously might pursue a violation of closure).

So, I whipped out my metric wheel and measured 150m on the grass field and marked it with cones.  It wasn't perfect or as consistent as artificial turf, but it wasn't bad.  There was even a small pavilion to put my stuff, and an open mens room.  (In the photo, 150m is about just short of the tree line in the distance).

    Hoka trainers on 

    stretches, drills, 2 x 150m strides 

    4 x 150m w/ 30 sec rest ~ 25 

    2 x 150m - 20.91, 20.66

It was harder than usual since I'm out of my element and a bit heavier than normal, probably around 147.  I believe in this workout and has been my go-to workout all fall.  150m is the longest straight I can usually find on athletic fields.

The other running options here that I would entertain would be to run repeats on the ~130m hill near my parents house, or possibly to go with the local masters team to the HS track, but they train early, and I don't.   I have my bike so I'll be riding in the next few days.

4 x 300m / World Championships canceled

The word came out this morning as expected, the WMAC World Championships in Finland have been postponed until 2022.  The decision came a bit early but was an easy one, with the new virus variant in the UK and US cases surging.  I wonder how the Olympics will happen.

I can only think about what could've been in terms of competition.   Not a stretch to think I could've won Nationals both outdoor and indoor, and a medal at the Worlds in Toronto, and maybe even Finland.  My M60 WL in to 400m still stands.  I only ran the one 400m race this yr and if I kept my training up, I think I might have been able to run sub 57.  Outdoor Nationals for '21 have not yet been canceled, but I'm not optimistic. 

Sunny and 50º in Sewanee with light winds.  Didn't feel like doing another tempo set today, so I did some faster repeats at 90% of 400m pace.  Looking this type of workout on the chart, it's called a 'Special Endurance' workout.  

Hoka trainers on

stretches, drills 2 x 100m strides

4 x 300m - 45.28, 45.29, 46.50, 44.26  (avg 45.33)

I was thinking that this workout wouldn't have been too hard 3-5 yrs ago, but today, it was hard, especially bringing the last one home in 44.   It was either run a tempo set of 300s with 2 1/2 min rest at an avg of 52 or run faster with more rest.  So, I ran faster.  

Far from peak shape, just maintaining and hopefully ramp up for the spring if an opportunity presents itself.  Leery of racing in AL end of Jan.  Probably not.  May not race til March.  

145.7 lbs after workout

Last gym day

Tonight the gym was open for the last time this year, had the place to myself.  Did a modest workout of stairmaster: 20 min hill program, and one set of a few machines, upper body, leg curls, kettlebell.  

Good thing about being at the college, I can stock up on PPE - hand sanitizer, masks, and vinyl gloves. 

I may return to the track tomorrow.  It's supposed to be sunny about 50º but maybe a little windy.  

Feeling very fortunate to be in Sewanee after having been in Murfreesboro yesterday.  The Walmart was unnerving.   Crowded and full of people blatantly refusing compliance to store rules on masks and distancing, it was like a zombie apocalypse... maskless obese rednecks with confederate flag clothing, buying cigarettes and junk food.   I think it's a collective political statement from the loser / super spreaders that have made TN the #1 fastest virus spreading place in the nation, if not the world.  Got outta there asap!  Thanked the kid at the register for bravely risking his life.    

Back to running

Sunny and mid 40ºs in Sewanee with light winds.  Felt good to get back to running today.  Did my usual tempo 150m set on turf, and then a 300m.

Hoka trainers on

2 x 150m warmup, stretches, drills

4 x 150m on turf w/ 30 sec rest ~ 24-25

300m - 43.08

I was pretty happy with the 300m, definitely 60sec 400m pace, maybe faster.  It wasn't all out, I really felt like I was floating down the home stretch on these springy newish Clifton 1 shoes.    Splits were 13.66 / 14.24 / 15.16 ...... or 27.90 / 15.16.

It might be tempting to race in AL on 1/31, but the way things look right now, not worth the risk.

Going to visit parents in FL soon, hopefully get another workout in here before I go.  In FL, I'll be running some hills.  There's a 150m hill near my parents house.  

Definitely need to start doing more resistance, band work.  Been lazy on that.

145.2 lbs after workout

Gym

 Went to the gym tonight.  Had been in Atlanta since Sat. night, helping Roya with her house.  Lot's of leaves removed.  Plan on returning to running Friday.  This is definitely feeling like 'off season.'  Im Atlanta, Roya lives near a French bakery that has the best baguettes in town.  Eating baguettes with mascarpone cheese and blueberry preserves has put a lb or 2 on me.   I weighed 148 Thursday morning when I woke up, but I fasted all day until after gym workout and weight 145.0 lbs after workout.

Stairmaster hill program - 20 min

200m row - 9:10 min

Just a calorie burn / cardio.  Nothing really that conducive to speed.  Needing a goal, I think I'm going to aim for first weekend in March for my first '21 competition.  Either a college outdoor meet at Berry, or more likely, an all ages indoor meet at VA Beach's new banked indoor.  That will be late enough in the indoor season, that I could go after a WL in my age group.  Since the VA meet will involve flying, that will depend on the covid situation.  Right now, it couldn't be worse.  My state, TN, is arguable the most infectious place in the world right now based on CDC data.  A record 177 died in TN on Thurs.

The usual... 150s on turf, but a bit more

 Nasty day turned out OK.  Rain and fog gave way to intermittent fog and it wasn't too cold, about 55º with light winds.  

Stayed on the turf except for one 200m.

Hoka trainers on

stretches, drills 2 x 150 strides

5 x 150m on turf w/ 30 sec rest ~ 25 sec

200m on track - 26.88 

This was the first time I did 5 reps of 150s w/ 30 sec rest, so did them rather slow.... about 25 sec.   I didn't push any of them.  It was sort of getting toward extensive tempo rather than intensive tempo, as these had dropped below 80% speed.  However, a heck of a good workout in about 4 min.  

I rested a bit and then did a hard 200m, happy to break 27, even with a rolling start.   I'm certainly not training right now like I'm going to race indoor season, but we'll see.  I thinking again more about March for outdoor.  It's going to be a long haul until (hopefully) we run outdoor Nationals in late July.  

Not the lightest right now... 145.9lbs after workout.

Fog was nice at sunset back home ...

400m at 90%, turf 150s

Finally some warmer weather, but still not warm.  Mid 50ºs, sunny, and light winds, temperature falling quickly as the sun sets.

I decided to start with a hard 400m, not all out but about 90%.  Came up a little short of goal, but still ran my age.  Whenever I start with a workout like this, I use up a lot of juice and the rest of it suffers a bit, not being in particularly great shape right now.  I was going to run a hard 200m after the 400m, but I waited a bit too long and it got cold, I felt stiff, so I bailed at 150m.  

Hoka trainers on

Stretches, drills, 2 x 100m strides

50m - 7.09

400m - 60.66 (28.96, 31.70)

150m on track  - 90%

3 x 150m on turf w/ 30 sec rest ~ 23-25

The 400m felt ok, not super hard, no rigging, so I think I'm still in about 59 shape.  With just 2x track workouts a week, I'm really not making any gains.  Since it got cold Dec 3, haven't been doing much lifting or cross training, so my weight is up a bit.  145.5 lbs after workout.  

Track Season 2021

Indoor

I'm pretty amazed that we are in the midst of the worst pandemic in 100 yrs and the Birmingham Crossplex is hosting almost daily indoor track meets this month.  There is an all-ages meet this Saturday, Dec 12 that I could have raced in, but it's just too risky.  A few masters have entered.  100s of kids will be there.  There are also meets scheduled for Jan, but as much as I'd like to post an indoor time, it may be just too risky.  

Outdoor

The Southern Athletic Association's (SAA) Council of Presidents voted on Monday to allow student-athletes to compete in the spring semester.  Schedules for Berry College and other track teams have not yet appeared, however Sewanee is taking extraordinary measures.  This is their statement, what they've proposed:

As we continue to #ProtectTheBubble, the following protocols for Sewanee Athletics have been made for fall and winter sports: 

• Sewanee will play HOME GAMES ONLY as part of the Southern Athletic Association (SAA) schedule and will not send any teams away from campus for competitions. We welcome SAA teams who choose to travel to Sewanee to participate in scheduled competition, provided that our safety protocols, which include testing and masking, are met. 
•  Upon arrival, all members of visiting teams, coaches and officials will be administered COVID-19 tests by our on-campus testing lab and will be quarantined until results are known. The competition can proceed as scheduled if all results return negative. Sewanee will cover all expenses associated with travel and testing for visiting teams and officials. 
• Except for swimmers and divers in the pool, all student-athletes, coaches, officials and game staff must wear masks at all times, including during competition.

I can't quite imagine athletes running 400/800/1500m races using masks during the race, especially after they've already tested negative.  Due to these restrictions, it's doubtful I'll be able to race in Sewanee but perhaps at Berry or other colleges.

150s on turf

Sunny about 50º and light winds at the Sewanee track, and I opted to stay on the turf.  I used my new green Clifton 1s today, they are absolutely pristine.  

Hoka trainers on

stretches, drills, 100m, 150m strides

4 x 150m w/ 30 sec rest ~ 23 - 24.5

2 x 150m - 20.1, 19.88

The usual maintenance workout, an intensive tempo set and a few 90% form runs, all on turf.  This brief tempo workout has been a mainstay.  Best 3 min workout.  

With indoor season looking dubious, I'm now just trying to maintain til spring and hope to run in a few college meets outdoor.  2 running workouts/ week will be ok for the next month or until til I have a goal.  The local DIII college SAA conference has not yet posted a schedule.  However, surprisingly... there was a large high school indoor track meet at the Crossplex today.  And there seems to be additional meets there coming up, but I think it just may be to risky for me.   Life University in Marietta is holding a series of outdoor meets this month and early Jan, they're calling it the 'Polar Series'... and I would run there but they're offering unusual race distances (150, 300, 600).  No masters rankings for those distances.  

If the SAA DIII conference has a season, they'll  have outdoor meets as soon as early March, that will be soon enough for me, although I can see them barring unattached.  USATF formally canceled the Masters Indoor Championships, although we all knew that was coming.  Next on the chopping block will be the WMAC Outdoor World Masters Championships supposed to go down in Finland in early July.  Definitely dubious about that.  Oddly, the USATF National Masters Outdoor Championships are tentatively scheduled for late July/ early Aug ... after the WMAC worlds.    If I was betting, I'd expect the WMAC world meet to be canceled but possibly the Nationals to have a chance to be held, especially if people are being vaccinated.  We'll see.  

Although the workout went OK today, I'm not in the best shape or weight.  145.9 lbs after workout.  

Clifton 1 crazy, indoor season dubious

 Now that I've seen there are still plenty of Hoka Clifton 1 shoes in my size on Ebay if I buy the women's equivalent size, I'm stocking up.   Used men's Clifton 1s are really not available in my size.  After buying a pair of the gray women's Clifton 1's in my size, it seems the only remaining models are the least desirable colors... namely the hideous coral/green, which I've bought 3 of.  The most recent pair was like new, very pleased with the purchase.  

There have been 7 versions of the Clifton, none better than the original.  The Clifton 1 was originally issued in 2014 and sold out quickly.  Due to popular pressure on the Hoka company, they reissued the Clifton 1 in 2018, and again it sold out quickly.   The only Clifton 1s left are likely the 2018 reissues, which are identical to the original 2014 version.  In the photo, you can see the original men's blue color, which I have 2 pair of, one still new.  The second is the women's size 8.5 in the color that there are presently most of.  And the last is the gray/orange, which is rare.  I did ditch the pink shoelaces that both women's models came with.  They cost with tax between $40-65... most less than half the original $120.

Why Clifton 1s?  The Hoka Clifton 1 training shoe is the best and most revolutionary training shoe I've ever worn. You will not find a shoe this light, this flexible, and with this much soft cushion. They weigh 6.9 oz in my size. (The Hoka Rincons come close, similar weight, just a little stiffer). These shoes have essentially saved my feet and my knees, and have extended my longevity as a masters sprinter. After they were reissued in 2018,  they will likely never be produced again.  The Hoka Clifton 1 is a magical shoe.  Other versions of the Clifton are all heavier and not quite as good, although they are more durable.  

The new model Cliftons have traded weight for more durability and are about 1.7 oz heavier and less flexible. I use the Clifton 3s to do pavement running up hills, non-running workouts, biking, and warmups, they're not bad. I think I liked the Clifton 6s next, but nothing like the Clifton 1s. I was initially skeptical you could sprint with this much padding, but the first time I did, I was like, holy shit... it's like running on springs. Might be a little sloppy for a big heavier person, but perfect for me at 144 lbs.  

So, I think I'll stop now... I will have 6 pair of these Clifton 1s if my Ebay bids come through (3 green pair), I also have 6 pair of Clifton 3's although 3 or 4 pair of them are officially worn out.  I have one new pair Clifton 3.  

The only downside of the Clifton 1s are durability.  They hold up pretty well on the track but will wear quickly on pavement due to the sections of exposed EVA foam on the sole.  I've been able to lengthen the life of these shoes by applying a coating of Shoe Goo liquid rubber to the outer sections of EVA foam on the sole where I strike.    So... I should be good for training shoes for years.  

INDOOR SEASON

With deaths and infections out of control now in the USA, I've pretty much decided it will be too risky to race in any indoor meets this season.  We'll see.  Maybe by February, I don't know,  but I doubt it.   It's crazy.  It's clearly the most dangerous time of the most dangerous health emergency in a century, with nearly a quarter million people newly infected just yesterday, and with 11,000 dead in the last 4 days.   Not only is this due to a negligent lying President, but his supporters and media are downplaying it and objecting to mitigation measures even now.  You wouldn't even know the magnitude of the pandemic if you look at Fox News.  Not only do Trump's supporters reject lockdowns and mask wearing, but they reject the vaccines.  Looking at the FB page of my moron congresswoman, Blackburn, nearly all of her followers have commented they will never take the vaccine because the virus is a 'fake' or it's part of a "Bill Gates microchip conspiracy."    Not surprising for a poorly educated group who all believe the election was stolen and we all descended from Noah.   

Not really happy with what is going on in America.  I know it is selfish to say this with all these deaths, but for me, it was these dumbasses - Trump and his supporters that directly caused and exacerbated the spread of this virus, and denying me the chance for at least 2 more National titles.  Of course they'll blame China and everyone but themselves and their cult leader, but the fact is, China, Singapore, Japan, Australia, S. Korea, Finland, New Zealand, and many other countries have successfully contained the virus, where the US has failed miserably.  Not China virus, Trump virus.

It looks very well like I may be able to end the season ranked #1 in the World in the M60 400m, but it won't be seen as legit as a 'normal year' mark.  2020 has not been a normal year.  

Next weekend will be a large masters meet in FL.  I'd be a bit worried if I were going to that.  Nevertheless, I expect some times that will rearrange the world rankings since Alan T, Don M, and Lyon F will all be competing.  I don't know if there will be a threat to my 400m WL, but I doubt it.  If there is, it will likely come from Australia.  I think the  European season is finished.

After a miserable cold, foggy, rainy day yesterday, finally some decent weather.   I'll be running again later today, but I really have to force myself to stay on the turf more than the track, preserve and protect,  and look toward the spring / summer.  

300s

Finally some reasonable weather for the track.  About 45º but sunny and calm winds, snow on the ground in the shade, t-shirt weather for a winter workout.   I hadn't done anything physical since my bike climbs ending on Sat, winterizing my boat on Sun, and a set of abs and pushups yesterday.  So it's been a week since I ran.  Wanted to do a little more volume today.  

Hoka trainers on 

stretches, drills, 2 x 100m, 40m stride 

3 x 300m w/ 2 1/2 min rest - 50.8, 50.6, 52.3 

300m - 44.63

Was hoping I'd be able to get 4x300 in the tempo set, but if I had run a 4th, it would have been a death jog.  I was toasted after 3.  The first felt so easy.  It'll be a while before I can get 4x tempo with limited rest.  

These types of workouts, called intensive tempo, run at about 80-85% with limited rest are by far the most difficult and painful workouts, but some of the most beneficial.  It takes a lot of mental toughness to complete that last rep.  But once the ability to run at 75% of race speed drops below that, or for me, to above 55 for a 300m, it's probably better to stop, rest, and run a fast one at about 92%, which is what I did.  Still above optimum weight, 144.9 after workout.

Looking at my colleagues workouts, these types of workouts are not very popular.  I really do think it's because many don't have the stones to do it.  I've seen a lot of excuse making for why they don't.  But in fairness, it's really the realm of the 400/800 and 200/400 athletes, much more so than the 100/200 athletes.  

Did this workout with my Clifton 1s I bought on Ebay.  They're in good shape, felt great.  Bought 2 more pair of used Clifton 1s on Ebay.  These are magical shoes.  These have a really light insert and weigh only 198 grams or 6.93 oz.  My new Clifton 1's are a nice light gray with orange highlights.  The other pair are a real hideous coral/green, but I bought them because they're like new, not because of the color.  These shoes will likely never be made again, so I'm stocking up.  The green ones are about the only one's left on Ebay in my size, probably the least desirable color.  I may even buy more while the last, there are several of these green ones in almost new shape for about $50.  

Clifton 1 crazy!

6 bike climbs in 7 days

43 mph on the way down

Spent 3 more days on the boat this week.  Went out on Thanksgiving day and stayed out til Saturday.   Each day I did the bike climb up Raccoon Mtn.  It was beautiful and hard to leave the amazing beauty of the TN River gorge.   So, 7 days in a row of workouts, but only one on the track.

These bike climbs were good overall fitness, not particularly conducive to speed, but good cardio/calorie burning.  The last ascent on Saturday, I pushed it and made it to the East Overlook in 35:34,  I think my quickest climb.  Heart rate is not like a hard track workout, it's like stairmaster, about 126 - 140 bpm.  Intensive tempo workouts will push my heart rate to the max - approaching 170.

It was a little warmer these few days, although I put up the full canvass and turned on the heat at night.  I did make one trip into Chattanooga to pick up and order from Panera.  I was originally planning to go home on Saturday, but I stayed for the day.  After the bike climb, I headed up river into the gorge where I spent a lot of time just floating down river just off shore, drinking hot tea, watching wildlife, and looking at the shoreline.  I found a rare pristine sandy beach to walk on.  No footprints but mine and the great blue heron - social distancing at it's best.   

With harsh weather coming, I got home Sat. evening and winterized the boat on Sunday morning.  With cold and snow in the offing for Mon. and Tues. morning, I'll probably not return to the track til Wed. Winter will definitely arrive this week with low temps forecast to be 21º Mon and Tues night and up to 3" of snow by Tues morning, highs in the 30ºs.  Rest of the week: mid 40ºs day, mid 20ºs night.  

I just bought yet another pair of Clifton 1s on Ebay.  Becoming a hoarder of Clifton 1s.  I will have 4 pair of Clifton 1s and the Rincons.  

It was a memorable trip.   Boat ran great.

Morning fog in the gorge

Golden sand TN River Beach

Sunset by the river



Selfie from the top
Raccoon Mtn Visitors' Center

Many bike climbs and a brief track session

Cramming a whole lot of late season boating this week.  Met Bill M. at Raccoon Mtn. on Sunday for the climb and then repeated it Monday and Tuesday.  Today, after the rain, I hit the track for a brief running workout.  Upper 50's and windy at the Sewanee track.

Hoka trainers on

stretches, drills, 50m and 150m strider

300m - 44.45 

'split 400m' - 45.09 / 60 sec rest / 100m 15.69

I did this workout in the new Rincons, and they really felt fast, problem is, I wasn't very fast today.  I didn't want to waste myself on the first 300m, so I ran it fairly measured but was still surprised it was almost 2 sec slower than the one I ran Sat.  I finished with a 'split 400m' also fairly slow.  Perhaps due to 4 consecutive days of workouts.  

These long tough bike climbs don't necessarily translate to speed, they really tighten up the quads.  But, they are good for overall health, burning calories, and aerobic fitness.  I'm generally between 126 -140 heart rate for about 40 -45 min.  Comparable to doing stairmaster or any cardio type workout.  144.9 after workout.

I'm planning on going to back out on the boat Thurs and Friday.   If I do the climb Thursday and Friday, that will be 7 days in a row of doing a workout.  I'm cramming workouts in because I'll  be busy winterizing my boat on Saturday and will need to take some time off because of bad weather coming.  It's supposed to be sunny near 70º tomorrow and Friday, then by Monday night, bitter cold with up to 3" of snow possible, then cold all week.  Maybe by Wednesday, I'll be able to get back on the track.  It's supposed to be sunny and upper 30ºs on Wed.  Winter is coming quick.   The long term forecast is calling for a fairly cold December but possibly an above average January.

Something really fun about cool weather boating.  Canvass up, turn on the heat, electric blanket at night.  Never cold.   Love being on the water.  Living the good life.

Shoe review: Hoka Rincon 1 vs. Hoka Clifton 1

 I was able to find a nice pair of Hoka Rincon 1s on Ebay in my size.  They are actually a women's size 8.5, which is equivalent to a mens 7.  My first workout in these, I tried them on track and turf.  

The yardstick I give for all comparisons is the Clifton 1.  These are the greatest running shoes I've ever trained in.  Light, soft, protective, flexible, and springy.  

From reviews, the Hoka Rincon 1 was highly regarded.  The Rincon 2 was similar but slightly heavier with a different upper, so I'm happy I got the Rincon 1s.  Despite these are women's shoes, I really dig the color and appearance of these.  They call this color, "Lunar Rock / Nimbus Cloud" - white on the outside, striped blue inside:

Fit and feel

The fit and feel of these shoes is good.  They came with a heavy stiff after market insole which I later replaced so I think they'll be even more comfortable the next time.  The mesh upper is light and airy, and locks down nice and tight.  I thought there was more than enough room in the toe box, so much I had to take up the laces in the forefoot.  

Specs and construction

These weigh almost exactly 7 oz in my size,  just a gram or 2 lighter than the Clifton 1s, likely due to the very light Saucony insoles I put in.  (The Clifton 3 insole weighs 9 grams more than the Saucony insole).  With the stock insole, I think these may be actually slightly heavier than the Clifton's.  Still stunningly light.

The foam sole feels a little stiffer and less spongy than the Clifton 1s.  Much of this is due to the fact the Clifton 1s have diagonal creases all the way up to the forefoot which aid in the 'give' of the sole where I impact the most: the outer forefoot.  You can see just 2 such creases on the Rincon, but they are below the heel and center.  

You can see these flex points on the Clifton 1 clearly as they appear as black diagonal stripes on the side of the sole.  

The Rincon seems to have a forefoot cushion about the same thickness as the Clifton 1, 24mm.  And remarkably, like the Clifton 1, has a few patches of exposed EVA foam not covered by a layer of rubber tread.  These soft foam patches are right under my main foot strike area, which is nice.  Nevertheless, the Clifton 1 foam seems softer.  In an effort to prolong the life of my Clifton 1s, I covered the exposed EVS foam areas with Shoe Goo, a liquid rubber.   Not sure I'll do that with the Rincons, I'll see how they wear.  The width of the forefoot measures about the same as the Clifton although the tread pattern is quite different.

Performance

The Rincons seem a little stiffer and perhaps more responsive in top speed and acceleration than the Clifton 1s.  With the Rincons, I ran a hard rolling 100m at the end of my workout in 12.4, which was quite fast for me.   The traction seems really great.  I think these will be best for short low volume workouts and maybe some time trials where I don't want to wear spikes.  I will probably prefer the softer Clifton 1s for the bulk of my workouts.  I still have Clifton 3s for some high volume stuff.  These are a little heavier, wider, more durable for running hills on the road, over distance, etc.  The Clifton 3s are about an ounce heavier than the Clifton 1s.  I use the Clifton 3s for warmups and biking.

Verdict

These shoes are keepers.  I am really impressed with the lightness, cushion, fit, and performance.  I'll be using these on speed days.  They'll probably soften up a bit as I use them.  Although used, there is no wear in my area of foot strike.   At 7 ounces, they weigh the same as the Nike meet spikes I used 9 yrs ago before I changed to Pumas.   They won't completely replace my Clifton 1s by any means, but will definitely go into the rotation.  The Clifton 1s are still a bit softer and weigh almost the same as the Rincon.  I actually put a bid on some used Clifton 1s tonight.  I doubt they'll ever be made again.  

Highly recommended. 

UPDATE:

Bought another pair of Clifton 1s used on Ebay.

Can't get enough

Workout Chart

Posting this for reference.

 I saw this chart online, I think it was from Australian Athletics.  These grids are obviously for elite and college athletes, but it's interesting to look at the different energy systems, intensity effort, distance, reps, and rest intervals.   Of all of these types of workouts, I think the Intensive Tempo workout is the best bang for the buck, and what I tend to do when I'm trying to make gains.  Like the 4 x 150m w/ 30s, or 4 x 200m w. 60s, or 4 x 300m w/ 2:30m.   One notable coach agreed with me on FB.  I sometimes do more quality long sprints with longer rest, called Special Endurance.   The Maximum Speed workout I do occasionally as well.

300, 150s, 100

Perfect day in Sewanee, sunny mid 60ºs by sunset.  The wheels felt pretty good today so I decided to run some on the track and on turf.  This every 4th day seems to be working ok with cross training in between.  Tomorrow and possibly Monday, I'm doing the hill climb on the bike.  

Also, tried a new pair of Hokas today, the Rincons.  I'll post a review at some point.

Hoka trainers on

Stretches, drills, 2 x 100m strides

50m - 85%

300m - 42.69 (27.60, 15.09)

3 x 150m on turf with 30 sec rest ~ 23.5 - 25

rolling 150m on track - 19.09

rolling 100m on track - 12.45

I used my Clifton 1s for the 300m and the new Rincons for the rest.   The 300m was a bit slower than I had hoped, since it was a 90% effort.  It was with a rolling start, splits were 13.25, 14.35, 15.09.   Probably about 60sec 400m pace.  Would have to do a lot of work to get back to the level I was in July.  

The 300m was sufficiently hard that I cut my 4x150m w/30 sec to 3x150m.  Then I ran a hard 150 and a 100.  The 100m was pretty good.  I like the new Rincons for low volume short sprints.  I still think the Hoka Clifton 1s are better, softer, more protective, and weigh almost exactly the same as the Rincons.  The Rincons are a really good shoe, got them slightly used on Ebay for about half price.  I like the fit, good lockdown, a little stiffer than the Cliftons.  What I didn't realize is that they came with a heavy aftermarket insole, which I removed and replaced after the workout with a lighter Saucony insole.  I'll still default to the Cliftons when I do a heavier volume workout.  This shoe might be good for max velocity and time trials.  I'll do a full review in a different post.

Weight is ok:  144.0 lbs after workout.

More results are being posted in Masters Rankings.  Looks like Italy had a huge masters meet in Oct. The Italian Masters National championships yielded about 2400 results posted to Masters Rankings.  And, the Aussies are just getting their spring/summer season underway.  Just waiting for my world leading 400m time to disappear, but still hanging in there at #1 after a full 4 months.  Looks like America's last and biggest masters meet is going to be the FL Senior Games in 2 weeks.  Kinda wish I had planned to run that meet because I think I could easily get the M60 400m record which is just 60.19, but I just don't think it's worth the risk to fly and I'll be driving down to see my parents soon after that.  

Hoka Rincon trainers

tempo 150s on turf

 Back to the turf on a cool breezy but clear day, sunny and 50º at the Sewanee track.  Felt cold.  Did a light maintenance workout.

Hoka trainers on

stretches, drills, 2 x 100m strides

4 x 150m on turf w/ 30 sec rest ~ 25

150m on turf - 20.91

I did these rather slowly like striders, but still a nominal workout.  After the 6 x 200 on the track on Friday, and a bike up Roarks Cove Rd Sat, I felt a little irritation in my right knee (not the knee I had surgery on).  So, I need to stay on the turf and watch the volume.  No telling whether the Jan indoor meets in AL will go, but I'm not optimistic.  It's sort of taken the zeal and immediacy off my training.  Usually by Thanksgiving, I'd be crankin' for the indoor season, but the pandemic rages.  

TN had it's most covid infections ever on Mon. almost 8000, 72 deaths today, and the rate of infections is skyrocketing...  the curve on the graph is straight up.  Best to maintain, isolate, and hunker down.  This is going to be a bad winter.  I read that if you get covid, it can damage your heart even if you show no symptoms.  

Weight is under control, 144.2 after workout.

Stay safe, my friends.

6x200

Low 60ºs and sunny and breezy at the St. Andrews track today.  Wanted to do the 150 tempo workout today on turf but both the turf fields in Sewanee were occupied by sports teams.  

So, I ran on the track instead.  The field is natural grass and a bit too irregular to train on, but I did my warmup runs on it.  

Hoka trainers on

stretches, drills, 2x100m strides

2x 200m w/ 1 min rest ~ avg 30-31

2x 200m w/ 1 min rest ~ avg 31

2 x 200m - 30, 29

These weren't fast, just maintenance.  The last 200m was the fastest and the hardest.

When I got to the track, St Andrews was a ghost ship, no one there except there were these 2 faculty just leaving the area.  They looked at me as if they'd never seen a track athlete on that track in their life.  They continued to gawk at me for several minutes, shading their faces as they looked directly into the setting sun.  It was weird.  They apparently made a call to report me and about 20 min later, one of the track coaches came up to me in a golf cart.  Dan seemed like a good guy, almost 20 yrs my junior and quite obese.  I introduced myself as a Sewanee faculty member.  He informed me the campus was closed due to covid.  I responded, "Well, I guess that means there's no one here and there's no threat."  He agreed  said, 'ok, carry on, and nice to meet you.'   LOL   Perhaps he had a modicum of respect for a guy old enough to be his dad, solo on the track, sprinting 200m repeats.

I think my foot took a bit of a beating today so I hope the turf will be available next time.

I've gained some weight but ate light today.  144.3 lbs after workout.

Bike climbs

 Two consecutive days of bike climbs of Raccoon Mtn, Monday and Tuesday from the TN River.   One with Bill M. from Chattanooga, and one solo.  It's a relentless 1400' climb and it takes about 45 min.   

I arrived by boat at Racoon Mtn late afternoon on Monday and the weather was stunning... mid 70ºs and sunny.  Bill said it was 'too hot'.  By the time we came down, it was in the 60ºs.   Tuesday wasn't as nice, but still relatively warm.  Mid 60ºs and cloudy.

Needed to do this, have gained a few lbs.  Lately, I ate ice cream, cheese cake, and even pizza.  Still hanging around 146 lbs.

Here's some photos of the trip and incredible fall weather. 

One and done, 400m

Yesterday was the peak of fall color on the mountain in Sewanee and it was accompanied by stellar weather, mid 70ºs and mostly sunny.  I had just been to the track Friday and I didn't get out there until after 4pm, so I didn't want to do too much.   Low 70ºs and occasional light wind.  

After a warmup, I ran a brisk 400m and called it a day.  

Hoka trainers on

stretches, drills, 2x100m, 50m strider

400m - 59.54 (27.93 / 31.61)

By no means was this an all out time trial.  I had set a goal of 29 / 31 pace (14/15/15/16).   My first 200m was 13.25/14.68, and I did run it with a 3 step flying start.  15.35 /16.26 was my last 200m so I was a bit slow there.  

This was a good result considering I'm truly in the off season.  Haven't even been lifting, doing resistance, or cross training. Not particularly light either, a nominal 144.3 lbs.    Running my age minus one in trainers in the off season is a good sign of general fitness, my time today would rank #4 in the world M60.   My world leading time of 57.49 has continued to hold at the top for 3 1/2 months now.  

Today, I'm taking the boat to the river to meet Bill and do the Raccoon Mtn. climb.  The weather has been unseasonably warm and the view from my house in the morning sun is unbelievably beautiful.  Glad my parents were here to see this.

Tempo 100s on turf

 Went to a new venue to workout today as the football field was being used.  The Sewanee soccer field was completely empty so I measured out a 100m run on the turf.  Beautiful weather, mid 60ºs and sunny, amid peak fall colors.  

Hoka trainers on

stretches, drills, 2 x 100m strides

9 x 100m w/ 30 sec rest  ~16-17 sec

flying 100m - 12.69

I wanted to do 10x100m but my 9th was barely making it, over 18 sec, couldn't get the 10th, so i rested and ran a hard one with a running start.  

Feel a little soft, need to up my cross training.  Will be going to bike Raccoon Mtn on Mon in this beautiful weather.

144.1 lbs after workout

tempo 150s maintenance

Cool 55º and light winds at the Sewanee track.  I stayed on the turf for yesterday's workout, first since Tues.  

Hoka trainers on

stretches, dills, 2 x 100 warmup

4 x 150m on turf w/30 sec rest ~ 23.5 -24

2 x 150m on turf - 20.16, 20.94

This workout has been pretty much the standard I've done for the past week+.  I do think this is a compact, low volume, low impact workout that pushes my heart rate to the max in 3 min. Perfect for off season.   It's not as grueling as a 4 x 300m on the track, or doing over distance.   I think for now, I'll be on the track with 3 days rest in between.  Not planning to race til Jan.  

Weight is good:  142.1 after workout

150s on turf again, 300

 Quiet and placid at the Sewanee track, relatively warm 68º, slight breeze, and mostly cloudy.  I was going to do just track but after warmups, decided to stay on grass for the first part.  This 4x150m w/ 30 sec rest is about the best workout you can get in 3 min... including rest in between.  (more like 3:08 or something).  

Hoka trainers on

stretches, drills, 2 x100m 

4 x 150m on turf w/ 30 sec rest.  ~ 23.5ish

300m on track - 43.10

The 300m didn't feel too bad, it was about 60 sec 400m pace.

Definitely cancelling on the race Sat. as my parents coming for a rare visit, so my outdoor season is officially over... unless I want to drive to Columbia, SC (3 hrs east of Atlanta) Nov 21, that is the last meet I know of, except the FL Sr Games in Dec.  So,  my next race looks like it may be indoors in Jan in Birmingham.   2 open meets there last 2 weeks in January.  

143.0 after workout.  

Going to be busy, probably won't be on the track again til Sundayish.

tempo 150s on turf, virus nation

 Cool and wet in Sewanee, 55º, light winds, moderate fog with visibilities occasionally down to 80m, track and turf were wet.    A bit sore from running hard 150s with spikes last time, so I stayed on the turf today.  Pretty much have abandoned the idea of racing Sat and I'm going into 'extensive tempo' off-season mode.  Nothing real fast.  

Hoka trainers on

stretches, drills, 2 x 100m

4 x 150m w/ 30 sec rest on turf ~ 23-24.5

2 x 150 on turf - 20.23, 20.17

 

Good to get it done.  900m of volume and the tempo set was tiring.  144.5 lbs after workout.

I'm exceptionally pissed right now at American leadership and the citizens that are spreading this virus.  My state had its highest day for deaths and infections yesterday.  I had a very high likelihood to have won 2 more National Masters titles, this past summer outdoors and this early spring, indoors... but such opportunities, due to the way our leadership has handled this pandemic, and the general science-denying attitude of Trump supporters, have all but sealed our fate as athletes.  Likely there will be no national or international masters competition for the next year 2021.  And, my world leading time in the 400m this year is also tainted, because it's not a normal year, but a 'covid year.'  Although posting times behind me are some pretty fast dudes, like Benoit Z. - world champion in 2015 and 2017, Trevor Y. - Aussie national record holder and Silver medalist in Perth.  

The US just saw it's highest day of infections also on Friday, more than double the number of the April peak.  The decision on the World Championships will be made by Jan 15, right at the time the pandemic may be peaking in the US.   Slim chance they'll go ahead with it, and the ultimate indignity would be if they did, and banned the USA.  Finland has 1/20th the covid death rate of the US and I'm sure they are appalled at the way it is being handled here.  

Trump is going around the country giving super spreader rallies, one most recently at my parents retirement community, and almost no one is wearing masks.  An analysis shows these rallies are actively spreading the virus.  It's a terrible situation and the foundation for this terrible spike in infections and deaths has already been put in place, due to irresponsible and ignorant leadership, and public science denial.  Not much we can do about it now, except hunker down and avoid the dumbass super spreaders.  This is not just 'my opinion' ... it is the opinion of the world's leading medical journal:  The New England Journal of Medicine, whose article stated the Trump administration has: "taken a crisis and turned it into a tragedy. The magnitude of this failure is astonishing"

But for me personally, my colleges are doing pretty well, only about 50 infected at MTSU, and only a couple in Sewanee.  Sewanee's testing facility is first class.  And they are doing saliva tests, so no uncomfortable nose swabs.  It's very safe here, they have an initiative called 'protect the bubble.'   This university was founded in the 19th century as a refuge for people to escape pandemics, because of the isolated nature of this place.  It's a good place to be.

Stay safe my friends, it's going to be a rough winter.

Here's a photo from my 2nd Raccoon Mtn bike climb on Mon.

quality 150s

Warm Tuesday at the Sewanee track for late Oct.  Mid 70ºs, sunny, light breeze.  Actually brought my practice spikes for the first time in a while.  Good day for a little speed.  All sprints were done flying - about a 3 step running start.  First sprints in sets a little cautious, second ones - full effort.

I did the big Raccoon Mountain bike climb from the boat on Sunday and Monday.  

Hoka trainers on

Stretches, 2 x 100m on turf, drills, bands, 50m strider on track

2 x 50m - 6.47, 6.16

100m strider on turf

Puma spikes on

2 x 150m - 19.07, 18.74

Very small volume today but I needed to run fast, a little.  I thought to myself, if I can't break 19 in a flying 150 in spikes, I should forge about racing in 11 days.  I may not go anyway ... haven't been doing much resistance work or what I feel is serious training.  I seriously doubt I can break 26 in a 200m race, but... you never know.  I'm still training and am thinking about it.  If it's cold or rainy, I'll definitely cancel.

144.2 lbs after workout

'split 500' , 150s

 Cool and beautiful in Sewanee, clear and dry, light breeze, falling into the upper 50ºs by late afternoon.

Been since Tues since I've been on the track, but on my feet a lot doing projects.  Didn't sleep much last night and this workout just felt hard.  

Hoka trainers on

stretches, drills, 2 x 100m warmup on turf, bands, drills

'split 500' - 300m - 44.9 / 90 sec rest / 200m - 30.4

2 x 150m - 20.4, 19.7

Was happy to get this one in.  I didn't run that 300m or anything else particularly fast, by design.  

Planning on the big bike climb at Raccoon Mt. tomorrow, so I'll sleep well tonight.  

Getting my weight under control, 142.7 after workout.

Tentative on the Oct 31 meet.  

Tempo 300s

 65º and sunny with a light N wind in Sewanee.  I did the first 4 x 300m tempo in a while.  I ran pretty slow, just wanted to get it done and complete the workout.

Hoka trainers

stretches, 2 x100m, drills

4 x 300m w/ 2:30 rest - 51.5, 51, 53.5, 53.9

150m - 19.82

This workout is always hard but today not brutal since I kept it cool, running rather conservatively, just wanting to complete the workout.  I added a 150m at about 85%.   

Starting to get my weight under control, 143.7 after workout.  

Really dubious about opportunities for any racing this indoor or spring outdoor season.  I really think  the World Championships will be canceled because the time they will be deciding is in January - right in the middle of the next wave.  The Finland government I think will be cautious as they've handled the pandemic far better than the US, so I expect it to be canceled.  The US has 10X the death rate per million population compared to Finland.  

I really should race in AL on 10/31, might be my last opportunity for a while.  I'll get to race the world 100m leader in my age group, Lyon is supposed to be there.  Would be a good race.

  

tempo 100s on grass, 150, 200

 Happy to have the track today without the football team out there.  Also was able to avoid the rain surprisingly.   66º, cloudy and breezy. 

Hoka trainers on

stretches, drills,  2 x 100m warmup

8 x 100m w/ 30 sec rest on turf ~ 16s

150m - 19.32

200m - 26.88

The 100s were tough but ok.  After a rest, I ran a good hard 150 and 200, into a light headwind.  Surprised they were that fast.  A decent amount of volume, 1150m.

A bit heavy... 145.8 after workout.  That'll change.

Rain coming, Sat and Sun but beautiful weather next week.  May even do the Raccoon Mt bike climb as soon as Monday.

tempo 300s

 Amazing day, 69º bright sunshine, calm winds.  I didn't have much time today so that meant a tempo workout - which means some suffering.

Hoka trainers on

stretches, 2x100m warmup, drills

3 x 300m w/ 2:30 rest - 48.80, 48.30, 52.81

100m strider on turf - 14

The first two 300s were fine, and even the 1st 100m of the third one, but the last 200 of the third one involved some significant suffering.  

Finished with a 100m strider on turf.  

Beautiful weather til late Friday, then Sat., remnants of Hurricane Delta is forecast here, so may workout Fri instead of Sat.

144.4 lbs after workout.  A little soft but not too bad.

Tempo on turf

 Crisp and cool, mid 50ºs by sunset in Sewanee on Sat.  Stayed on the grass.

        Hoka trainers on

        stretches, drills, 2 x 100m strides

        4 x 150m on turf w/ 30 sec rest ~ 24 sec avg

        3 x 100m on turf - 13.50, 13.10, 13.17

Did bike climb Thursday, and resistance bands Fri.  Need to be a more consistent with my resistance work.  

This Tue / Sat track schedule seems good, cross train Fri, Sun, Mon

145 lbs after workout.

3 long sprints

 Crisp and cool at the Sewanee track this Tuesday.  Temp's falling into the upper 50ºs by sunset.  My first workout on one days rest in a while (last workout Sunday).

Hoka trainers on

Stretches, drills, 2 x 100, bands

400m - 61.75  (30.37 / 31.38) (14.40, 15.97, 15.32, 16.06)

200m - 26.86

150m - 19.78

Actually wanted to do negative or even splits on the 400m, but didn't.  It wasn't too hard.   I think keeping my volume to less than 900m a workout is best for now, especially if it's all on the track.  

Probably be back out on Friday.  Really should do some turf runs, but I love the track.

tempo 100s, 150s

I hadn't intended to do a running workout today, but I felt ok and the weather was beautiful, sunny 74º in Sewanee.  

    Hoka trainers on

    stretches, 2 x 100m striders, drills, bands

    6 x 100m w/ 30 sec rest on turf ~ 16-17

    150m - 18.85, 19.22

I took plenty of rest after the tempo set of 100s and the first 150 was fairly smokin' and felt good with the Clifton 1s on.   I felt my form was strong and upright, and sub 19 is fast even with a rolling start.  After all these years the Clifton 1 shoes still amazes me.  I almost bought a pair of Rincons today, but no need.   I still have a pair of new Clifton 1s in the box. 

Wa planning to do a band strength workout but was too tired and running out of daylight.

This schedule is going to work out because it's supposed to rain tomorrow and the football team is scheduled to practice so, I think this Fri, Sun, Tues may work.  I didn't expect to go back to 3x week track  workouts, but I'll do it if my body holds up.  

300s on the track

65º, cloudy, occasional mist, calm winds at the Sewanee track.  Track was wet due to this morning's rain, first rain in a while.  Warmups felt ok so I decided to run on the track instead of the turf.

Hoka trainers on

stretches, drills

3 x 100m strides, stretches, bands drills

300m - 44.54 (14.25, 14.88, 15.41)

300m - 43.85 (13.88, 14.55, 15.42)

300m - 45.88 (14.40, 15.53, 15.95)

roller

The first 2 300s were fine, the last one was hard.  I'm definitely not fit enough to do anything like a 4 x 300m tempo workout with 2:30 rest.  Maybe I'll try a 3 x 300m with 3min rest, as a first attempt at some point.  

Happy that I don't have any significant pains, body tolerating 2 running workouts a week.  Knee is fine.  With anymore than 3 days off, I feel like I'm no longer an athlete.  So right now I'm training Mondays and Fridays on the track, and cross training Sat, Sun, Tues, usually with bike or stairmaster.  

143.7 lbs after workout.  Happy to still have my weight under control after some days of eating poorly.  I was 148 last night before bed time.  Heavy mostly to waste and drinking a lot of juice.  If I'm race weight, that makes being in shape a whole lot easier.  I'm about 2 to 3 lbs heavy right now.  

Upcoming seasons - both indoor and outdoor look sparse.  It's hard to know how to target my training with a totally uncertain indoor season.   So far, only one meet on the indoor calendar at the Crossplex in Jan.  There is that lone last chance outdoor meet in AL on Oct 31, but this outdoor season is pretty much over.  The last pro Diamond League meet was today.  There have been a couple big meets in Europe this month.   Someone tied my M60 100m #2 ranking at a big masters meet in Austria.  It looks like my 2020 World #1 ranking in the 400m may endure to year's end.  If it does, it will be a first outdoor #1 world ranking for me.  I've only achieved a #1 once before, that was indoor '16.  However, Australia's outdoor season is just getting up and running so someone down under may snag the top spot.  

I really feel that this pandemic robbed me of a chance to win a couple more national titles, outdoor '20 and indoor '21.  They say that America won't be close to normal for 14 month, or toward the end of next yr.  That will bring a whole new crop of younger M60s as I go to M61.  ; (

Sewanee may be doing their conference football in the spring semester, so maybe there will be a track season then as well.

Fall in the air

Clear and cool this evening.  About 60º at sunset... and the sun is going down quick.  Pretty much dark by 7:10 now.  I got to the track and finished my warmup as he football team was just finishing their 'workout' of a few 50yd runs.  I planned to run on the turf, but they were slow to leave so I was on the track for most of it.   Tonight was the first time I turned on the heat in my house in several months.

Hoka trainers on

stretches, drills, 400m warmup

6 x 100m w/ 30 sec rest ~ 15 - 16

300m - 45.62

The 100s were a good workout, tiring.  I ran the 300m on the track when it was almost dark, waiting for the fat trainer to get his golf cart off the track, which he never did, had to run around him.   It felt good, not especially hard and it always feels faster when running in near dark.  

Not in particularly great shape, but I still think I could break 60 in a 400m.  Good to have no knee issues or significant pain.  

Been eating bad last 2 days, a lot of bread and coffee, but not much real food, generally light eating and active doing projects at Roya's yesterday.  

143.7 lbs after workout. 

Back on turf

 Perfect weather for training in Sewanee.  70º daytime, mid 50ºs tonight.  I was going to wait a bit before running, but no.  I went back and did a little.  

Hoka trainers on

stretches, drills, bands

250 warmup

4 x 100m on turf w/ 30 sec rest ~15-17

2 x 150m on turf w/ 35 sec rest ~ 22 low

150m on turf - 20.29

isometric resistance bands - hip flexors

It felt ok, a little clunky, and I am not in the shape I was in July.  The isometric band work really makes everything feel good, so I should do these more often. 

I don't know if it is worth it to train for an Oct 31 meet with the hope of an indoor season.  I seriously doubt it.  If the covid projections are even close, I seriously doubt there will be any indoor collegiate track, and if there is, they will likely not accept unattached.  There are quite a few indoor meets scheduled, but only 1 in AL that accepts unattached in Jan.  That's a long time away and USATF Indoor Championships will likely be canceled, since the venue was canceled.  

I just saw the Armory meets they're having ... 3 in the next 3 weeks.  I wish I had known about these before, since I'm not in shape to even run in the last one Oct 8.  First one next Thurs.  I love that track!  I probably couldn't run anyway if I flew in.  I'd have to quarantine.

I hope the US gets it's act together with covid, or enact a testing procedure to allow US Masters to go to Finland to compete this summer for World Championships in July.   I was recently stunned when a local elite athlete friend of mine came out with all this BS on FB about the pandemic essentially being 'a hoax' and a 'manufactured Soros funded Chinese virus.'  With attitudes like that, America doesn't have much of a chance, and we can forget about Masters Nationals til at least summer '21 or probably '22.  

I seriously violated my diet yesterday by eating a half lb of fried potato wedges with my Publix half sub.   Haven't had french fries or fried potatoes in almost a year.  

Nevertheless, 144.1 lbs after workout.  Not too bad, and I've eaten light today.    

Cross training, a little running today

Friday and Monday I swam across the lake and did stair master.  Predictably, sore from stadium stairs for a few days.  Today, I biked up Roarkes Cove Rd.  but before that, I went to the track to do a full warm up and test out the wheels:

Hoka trainers on

stretches, drills

4 x 100m on turf

It felt ok, no knee pain at all.  I have been feeling a slight deep abdominal issue similar to the old pubalgia that I had in '11.  Not bad though.  I think I'll be ready to start 2x a week running on turf by Monday.  

Hanging in at about 145 lbs.  

Stadium Stairs

Ran the MTSU stadium stairs this evening, first running in 12 days.   Warm and humid, low 80ºs at sunset.   It was pretty hard.  I took a break after 10 and then finished 5 more.  Less than I usually do, about 20.   Most is 30.   Definitely feel the extra few pounds.  

Was 145.9 lbs before workout, 144.9 after.  

Hoka trainers on

Stretches, drills

15 x stadium stairs

cross training trifecta

 Got back to the mountain about 4:30, just in time for a swim across the lake, then a mountain bike climb of Roark's cove Rd, and a 20 min set on the stairmaster.  Nevertheless, still a few lbs heavier, but not out of control, 145 in the morning.  As I mentioned, I may go to the track today to stretch, do bands and drills, maybe a little jogging or bleacher running.  It's such a  beautiful day, I'll definitely swim today as well.   I work at 6:30pm so maybe I'll go to the track just before I teach.

I'll be in M'boro Friday morning so maybe I'll run the stadium stairs.

I did register to run the 200m on the Oct 31 meet in AL.  I'll have some competition as Lyon will be there, the WL in the M60 100m dash.  Still 7+ weeks away, have time to get ready.  By then I suppose I'll have a better idea of what the indoor season might look like.

Still holding on to the World Lead in the M60 400m after 6+ weeks.  Surprised it's lasted this long as Europe is now opening up with numerous meets every weekend.  There are a few people capable of running a 400m that fast in M60 (a very few, probably less than 5), but whether or not they'll compete or are in shape is another issue.  World #2 in the other 2 sprints.

Not running ; (

 One week of not running and it seems like a month.  It seems so long ago that I last ran, but it's only been a week.   However, it's the first full week of no running I think since January, about 7 1/2 months.  I've already gained a few lbs.  I did go swimming Friday afternoon, and to the gym Friday night where I  did the 25 min Stairmaster and a 2000m row on the Concept 2 rower.  But even this is nothing compared to running workouts.  I'd have to be doing this type of workout everyday to compensate for not running every other day.  

What I'm going to do beginning next week is to go to the track and do my usual warm up and some band work.  Just the strengthening and stretching is important.  Maybe not even run at first, but then eventually start at least one running workout a week on turf, or on the hill or stairs.  

I'll continue to ride my bike and swim if I can, although it looks like swimming weather may be coming to an end fairly soon, unlike last year where Sept was incredibly hot.  It's still swimmable, but the overnight lows are sometimes hitting the low 60ºs.  Planing to do a big bike climb a week from tomorrow at Raccoon Mtn.    

I relaxed a bit on my diet this weekend, eating some carbs, fried food, and pastry.  A deadly combination.  Probably still about 145.  

Gym open, race video

 For the first time in 7 months I went to the gym in Sewanee Monday night.  If there ever was a gym that was safe during this pandemic, it's this one.  All Sewanee students are tested every 10 days and all the gym equipment was moved onto the center of the track and spread out so there are at least 10 feet between machines.  All machines are meticulously cleaned and everyone wears masks.  

I did 25 min stairmaster and a set of hip flexor machine.   Same morning I did a brief bike ride, and some upper body stuff.  I always jump on the pullup bar when I get out of bed, try to get 20 pullups but more often 18 or 19.  Gotta do something or I'll gain weight.   Still holding well below 145 avg daily weight. 

I can only go to the gym on Fri - Mon.   The stairmaster is alway a really good sweat.   I guess I sweat so much more on the stairmaster because I don't have the wind of running to evaporate and cool.  

Thinking about going swimming today in a bit.  It's much cooler now than it was last year at this time.  O
nly 80º right now and forecast to be 83º high.  A little cool for swimming but not many more days to swim.  Last year by contrast, Sept was the warmest month, with 19 days over 90º and the first 4 days in Oct over 90º (...the first 3 were over 95º !).  Nothing like that now.  It didn't reach 90º once in July, and only 3 times in Aug.

Overall, I'm recovering quite well.  Aches and pains just about gone.  May do once running workout a week on turf starting next week.  

Video.  

Not one of my fastest races, but happy that my body is in shape enough to race a 100m without fear of injury.   My reaction and first step is as good as fastest guys.  After the start, if you listen carefully one kid remarks to another, "He's 60."  The other kid watches the race and says "Sheeesh....sheeesh!"  Happy to race with these fine young men in their 20s.  Didn't occur to me til I saw the video I was the only white guy on the track through the whole meet.  

Did swim across the lake today.  Then a brief nap on my porch during a light shower, and thunder rumbles.  Nice life.  

Back to cross training

 The last 2 meets were probably 2 too many as I didn't increase my performance standards set in July and early Aug., was lucky I didn't get injured running less than 100%.  Should have knows that would be the case after Friday's light workout where I stopped in the middle of a 100m strider due to foot pain.  Mostly R foot hurting, and a general stiffness including L knee.   Time to shut it down in terms of running for a while, and hopefully look toward indoor season, which of course is questionable at this time.   I feel ok the day after and I'm recovering well.  I think the joint supplements help (collagen, hydrolonic acid, glucosamine.   I was still thankful to be able to compete. 

Near the start of the 100m - with the fast cats

I think Alan was right when he said that my 400m training would give me the strength to run faster in all sprints, because as soon as I backed off on that, I failed to improve.   I could always be lighter and stronger, but would it translate to more speed?  You would think so, but not necessarily.  

PERSPECTIVE

When I told Randall of my marks this year, he said, 'I'd take those for 60.'  I guess I should.  My marks in all 3 sprints would have won Nationals last year, and medaled at Worlds.  My 400m time would have won Nationals every year for the past 5 years, and been in the top 3 or 4 in the world... and, I only raced one 400m this year.   I do feel robbed of what could have been 2 more National titles assuming indoor Nationals is cancelled.  

I still think I may try an off season race in Oxford, AL on Oct 31, maybe I'll run the 200m since my WL was just bumped to #2.   I've noticed a large number of new meet reports coming out of Europe, so ... it'll be interesting to see how I end up this season.   

INDOOR SEASON

Having Indoor Nationals at the Armory cancelled is a huge disappointment and it probably means no Indoor Nationals.  I think indoor season, which for me is the Crossplex and Vandy, will depend on local health Dept. guidelines.  I'm seriously doubting Vandy will take unattached.  The other option is Clemson, SC... which is a big DI program ... might also be hard to get into but an excellent track which I've never run on.  They usually only take elite unattached and there might be only one guy running slower than 52 in the 400m / 23 in the 200m.    Another option is Columbia, SC ... but that is even further.   210 miles from Atlanta, a good 3 hrs.   So far, neither of the SC programs have posted an indoor schedule, however, Vandy has, and the Crossplex has at least one meet scheduled.

So, it's back to the bike, swimming, and resistance... and of course, my job as a musician.  The school year has brought an increased opportunity to teach from home due to the pandemic so, going into the office just one day a week.  Now it's back to the constant battle to fight the normal sarcopenic atrophy of aging... but who wants to be normal?  Path of least resistance is for underachievers and the obese.   

Still at 142 lbs, hope to stay here. 

Just happy to participate with these young men in their 20s