Friday, March 27, 2020

More quality, warm day

Record warmth today in Sewanee, 81º.  Very windy on the bluff but just a slight breeze late afternoon on the track.  Such a wonderful warm breeze continues this evening.  

I did fast stuff with full rest.
Hoka trainers on 
300m warmup, stretches, drills 
300m - 42.20 
200m - 26.06 
150m - 19.37 
100m - 12.95 
2 x 150m on turf w/45 sec rest ~ 22-23

I did all the sprints with a 2-3 step rolling start except the 100m, I started from the line.

It was hard and I wanted to do more, but my body said no.  I feel like the lack of foundation and especially lack of tempo workouts has compromised my fitness a bit.  Thinking I should scale back and go to every 3rd day on the track, but a warm day like today was hard to resist running fast.  Probably be good to get back on turf, do some form/technique work, some cross training, biking, hiking.

Got my 'home gym' set up.  Can do glute work and squats, upper body, and core.   More strengthening, less running would be good for the next few weeks before I decide if Nationals will be canceled or postponed.  I hope they don't make a decision too soon.  

I ate light today.   Went to bed last night at 148 lbs.  Was 143.3 lbs after workout.  Looking forward to swimming at the lake but it won't be soon... today was just a summer teaser.  Much cooler weather is coming next week, mid 50ºs day, 40º at night.  Maybe have some porch fires.  

Had a nice wildflower hike yesterday...

Wednesday, March 25, 2020

WMAC Canceled, just stretching my legs

Yesterday it became official, the World Masters Championship, Toronto 2020, is canceled.  However, USATF Nationals in July are still on as of now, and the TN Sr Games in June have sent me a flyer asking me to register and pay my fees.  If I do get a race this summer, I won't know for about a month if it'll happen.  These races are waiting to make their decisions.   I still think if I see any racing this summer, it'll likely be end of summer, but we'll see.

Went to the track today on a beautiful evening.  About 62º and sunny, late afternoon.  Managed to forget my bag and timer, so Roya and I just did 2 laps, sprinting the straights, walking the turns, then a short hike.  Just as well since I felt a little foot pain and will be off tomorrow, have to teach on line most of the day.   Thurs looks perfect, and Friday looks like our first really warm day, could be near 80º.   The wildflowers should be really popping early this year, our last freeze was March 6.  If we don't get one more, that will be extremely early for a last frost.  No rain til Tues and warm temps with next chance of rain Tues and a return to cooler weather, but not freezing. 

I ran the 100s fairly briskly.
Hoka trainers on 
300m warmup, stretches, drills 
4 x 100m ~ 13-14 sec

As it gets warm, it's going to be hard to do the toiling foundation, instead of just getting out and doing fast low volume.  I love getting out there shirtless and tearing around the track.  Have to take the long view.  Doubt I'll see any racing in the next 10-12 weeks.  But you never know how this pandemic will play out.  So far, it looks bad.

Healthy and light 143.3 lbs after workout.  Drinking a lot of Jura cappuccinos, toast in the morning, one small to moderate meal in the evening, cappuccino and chocolate for dessert.  I've set up my glute bands, have 40lb dumbells, some new resistance bands ... need to workout in between my lessons tomorrow and look forward to doing some recordings.

The creek outside is roaring and I took the cycle to the lake today, and it's full again, the outflow was quite a cascade (photo below).  There were tornado warnings in the vicinity last night, and my Gr Level2 analyst software showed definite rotation at the base of Roark's Cove Rd and in Monteagle, but save for a few trees down, no real evidence of tornado damage.

Won't be long before I'm doing exactly what I did last spring.  Swimming, biking, boating. 

8 months before indoor season starts.






Monday, March 23, 2020

400s, low volume

Misty and foggy on the Sewanee track today, 57º.  Wasn't too foggy when I arrived, but that changed when I finished warmups and the visibility dropped to about 60m.  It's been pretty much fogged in for the whole day.  A number of elderly walkers where out there fading in and out of the fog.

Did low volume, just a pair of 400s with limited rest and a 100m.
Hoka trainers on 
300m warmup, stretches, drills 
400m, 400m, 100m w/ 3min rest in between - 69.5, 68.8, 13.9

I am in decent shape considering I'm not really pushing the volume.  I'm considering doing every third day on the track instead of every other day and cross training on the bike.   It's tough to plan for a competition that may not exist anytime soon.   However it goes, I do want to be in shape to run some documented times in July when I'm M60.  Surely there will be a meet somewhere.  They still haven't canceled TN State Games in June.  This outdoor season, only one M60 has run under a minute so far, Trevor at 57.76.  And astonishingly, no outdoor M60s have run under 27.  I did that 3x in training shoes the other day.

Light.... 142.6 lbs after workout.  Eating well.




Saturday, March 21, 2020

Foundation, faster and less

The second day of spring felt more the like last day of winter.  Cloudy and cold, 45º at Sewanee track with a light north wind.   2 days off since I ran last, it rained all day yesterday.  The urgency of preparing for competition is now gone.  It seems likely that the Nat'l and World Masters championships will be canceled or postponed.  The USATF urged the IOC to postpone the Olympics yesterday.  I hope all of it still happens, maybe a month late.  So it makes sense to go back to foundation type training and cross training. 

Today I did foundation but kept volume low and effort higher.
Hoka trainers on 
400m warmup, stretches, drills 
800m - 2:38, (77, 81) 
400m - 61.8 (31.5, 30.3)
I did the 400m after full rest, and specifically did it negative split.  My goals were 32, 30 and I beat it slightly, still negative split.  This felt a whole lot better than spending everything on a 400m to the point of rigging in the end.  Felt good and strong in the last 100m.   I have no doubt I could run 58s at least right now in a meet situation.

In between runs, I messed around with the hurdles a bit.  I'm still thinking this would be a great opportunity to learn the 300m hurdles.  I've got a track to myself, all the hurdles I need, etc.  My main issue is technique.  The 30" hurdles are low enough that I can get over them fairly effectively by tucking my trail leg under my body rather than the classic out to the side technique.  In the 300H, the first 50m to the first hurdle is an all out sprint, and it seems that one should be able to lead with either leg.  It's going to take a while to learn.  Anyway, just a thought.

Looking to start a daily home workout routine.  Have everything I need, even bands so I can do glutes, hip flexors, hams, adds, abds, and abs. (See if you can figure out those last 3).

Fit, 143.8 lbs after workout. 


Wednesday, March 18, 2020

Brisk 200s

Quality work, low volume today.  Sewanee was breezy and mid 60ºs, overcast.  A brief light drizzle.

Did 200s with good effort today, but not full out.  Thought about form on the straight.  Took my time warming up and rested in between.
Hoka trainers on 
300m warmup, stretches, drills 
4 x 200m - 27.28, 26.89, 26.78, 26.84
I took several minutes rest in between, and ran them with a few step flying start.   After the third one, it took more than ten minutes for my heart rate to drop back to the low 120s bpm.  Probably indicating I'm not in that great of shape.

These were run hard, not 100% like a 200m race, but 90+%, about the pace of a 400m race.  I like these workouts so much better than those tempo workouts where I really suffer.   These types of workouts I can run fast and not really suffer.  But, I doubt it's helping me as much. 

There were some football players there, doing some sprints and light running. One of 'em said to me, "man, you got some wheels!"    I said, "Yea maybe, for a 60 yr old."  He didn't believe me.

Did a good ab workout at home yesterday.  Light, fit, 143.6 lbs after workout.  Light enough to eat bread again.  Tea and toast!

New world, the future...

Sprinting into the ethereal ghostly landscape of a different world. Fogged-in twilight on the mountain. Students gone, college track season canceled, sprinting past lacrosse nets and athletic equipment that will never be used this season. Ghost town. Beautiful here. I’m really lovin’ it.


I went to the gym last night only to find a sign on the window, "closed until further notice."  So, instead Roya and I went to the track for a light workout.  I did very little except for stretching and some strides.

The pandemic in our midst has canceled all competition for the foreseeable future.  The rate of disease has leveled off in China and Korea, but the US is steep on an upward curve.  I think this upward curve will last longer than in China or Korea, due to the lack of preparedness here and the initial barrage of misinformation by the Trump administration deliberately downplaying the severity of the situation.

National, World, and State competition in June and July may still be possible, probably a small chance, but I'm doubting that masters and open meets in May will happen.   That being said, it probably would be wise to scale back the speed work, and perhaps reduce to 2 track workouts a week, prepare for the long haul which could be, under the worst case scenario, indoor season 2021.

Low volume tempo workouts, and extensive tempo on turf maybe the way to go to preserve and protect.  I did essentially that after severely injuring a hip flexor racing a 100m at the end of March in 2015.  But mostly in the form of over distance.  Then returned to start a string of National championships in July.  I only started sprinting fast about 9 weeks before Nationals, and not racing until 6 weeks before.  So, if it looks like the Nationals are going to happen, I could start ramping up as late as mid May as long as I'm in shape.   Being uninjured is #1. 

I do plan to go out today if it doesn't storm....

Tuesday, March 17, 2020

long sprints

On the track today, felt the effects of missing nearly a week, form felt clunky and notso fast.  Happy to be back running and the University is a ghost town.  Perfect situation.  Low 50ºs, cloudy, and damp.
Hoka trainers on 
300m warmup, stretches, drills 
'split 500' - 300m - 46 / 75 sec rest / 200m -31 
300m - 44.5 
200m - 27.45
It's very cool to be up here in Sewanee, relatively isolated from the world in the midst of a pandemic.  I'm hoping the virus will run it's course by May and there will be the option to compete by June and July.  So far, Worlds and Nationals are still on.

Penn Relays canceled for the first time in 126 yrs.

143.9 lbs after workout.

Saturday, March 14, 2020

Back running

After cross training for most of a week, happy to be back running pain free.  Last Sunday's event runs were a little more taxing than I expected, and due to the time off from running, I'm behind a bit in my conditioning.  It'll probably take 2 week cycles to catch up.  It's ok, the college season is effectively over it seems.  The last college meet in my area was held at Birmingham Southern.  Only the home team and one other small school showed up, several unattached raced and a masters woman, Easter W37, actually won the women's 200m.  It was a tiny meet.  Some events with just 1-3 people.  Wish I had gone down there to race a 200m.

I ran today with my sweats on, gingerly at first then faster.
Hoka trainers on 
300m warmup, stretches, drills 
3 x 100m - 14.75, 13.62, 12.98 
4 x 150m w/ 50 sec rest ~ 23.5 - 24 (on turf)
I think I'll do some stairmaster and weights tonight, and start back on my 3 day/ week cycle tomorrow  or maybe on Monday, it's supposed to rain all afternoon Monday.

Lots of free time, it's great.   Both colleges I work at are on an extended spring break, then online classes only after that.  My school year is essentially over, Sewanee is on spring break til March 30.  It's a beautiful time of year and maybe do some hiking tomorrow.

UPDATE:
Did a super set of glute machine and some squats with light weight tonight.

143.5 lbs after workout

Wednesday, March 11, 2020

Pool

Worked out in the pool for 45 min today.  It felt great.  Water running and swimming.  Unfortunately, this was the last day for 10 days the pool will be open.  Spring break.

The water seemed cool at first, 79º... but after getting out then getting back in, seemed warm.  I did 10 laps of the 25 yd pool (down and back). Then swam hard for 300m.  I water ran for about 25-30 min.  For most of the time, my heart rate was a nominal mid 120s... same as it would be after the first of a moderate 200m.   Not much of a workout.   So, I did the last bit at sprint turnover, as fast as possible, and got my heart rate up to close to 140.  Nothing like real running.  In fact, swimming is an overall better full body workout, but mostly upper.

Last night, I did a good 25 min hill set on the stair master plus some weights.   Stairmaster always is a good sweat.  It's quite a toil. 

I'm going to start running again on turf tomorrow or the next day. 

--------------
FREE TIME!

Due to the virus pandemic, most colleges including MTSU have extended Spring Break a week and will be going online after that.   That seems to be the trend for nearly every major University.

However, were I teach part time in Sewanee, they have (in my opinion) foolishly bucked the trend.  The college president made the rigid imperative announcement that Sewanee will "NOT" (his emphasis) be closing after spring break.  I see this as irresponsible.  A more prudent course of action would have been a flexible statement contingent on developing conditions.  Sewanee is a utopia of sorts, an isolated mountain top community that could be a haven of refuge from a deadly pandemic, but unfortunately, the university president is summoning all the students back after spring break, by his imperative which shows no effort to be flexible.   As a fellow faculty said to me, "we're pretty safe up here on the mountain... until all the students come back from break.  Who knows where they've been or who they've been exposed to."   With this action, and a virus with a long incubation period, bringing infected students back to this mountain would essentially turn this community into an infected cruise ship.  I hope not.


Tuesday, March 10, 2020

Cross training, cancelations loom

With the advent of USATF Masters Indoor Championships canceled at the last minute due to the Corona virus, a widespread pandemic looms and is threatening future athletic events from USATF Masters Outdoor Nationals, WMAC Toronto, and even the Olympics.   I just may be training for 2021 Indoor.

After last workout, running 500m (300, 200) full out in spikes from blocks, I decided I need to do some cross training.  It was a bit hard on the body and although I ran pretty fast, I feel like I probably shouldn't race anytime soon and refrain from doing workouts in spikes.  Definitely not this month as much as I'd like to. 

Today would normally be a track day but I'm going to cross train instead.  Yesterday, did a good 12 mile bike with some brief aggressive hill climbs, and tonight I'll be doing stairmaster, weights, and maybe some rowing.  Need some prehab, strengthening in my ads, abs, etc...  Also, may continue some workouts on turf later this week. 

I had stopped the high doses of collagen and glucosamine, but now I'm resuming.  I think it's good for recovery. 

Sunday, March 8, 2020

speed day 3,2,1

Windy, sunny, and 62º on the Sewanee track today.   I brought my starting blocks to the track for the first time in 18 mo for some starts and a few event runs.   Went ok, nothing spectacular.  More work to do.  Ran event runs from the 400m start. 

Hoka trainers on 
500m warmup, stretches, drills 
3 block starts 
Puma spikes on 
300m from blocks - 41.7 (turn-straight-turn) 
200m from blocks - 25.59 
Hoka trainers on 
100m from standing start - 12.77 
'split 400' - 300m - 44.5 / rest 60 sec / 100m in 15

I was disappointed in my 300m event run, really wanted to break 41.  Splits were approx 13.2/14/14.5.  Still it was at least 58-59 400m pace, possibly faster.    I also ran the 200m from blocks, not terrible, especially after a hard 300m.   After those 2 hard sprints in spikes, 'things' started to hurt so I put the Hokas back on.  They felt like pillows in comparison.  I asked a few high schoolers to run the 100m with me, a guy and a girl, 15 and 16.  It was fun.  (smoked 'em) 

I finished with what felt like a smooth 300m +  a 100m into the wind. 

No problems, just some slight groin soreness.  I expect to get to the gym tonight.

143.5 lbs after workout. 





Friday, March 6, 2020

600, 500, hills

Over distance and some hills today.  Conditions weren't the best, mid 40ºs and mostly sunny but with a strong gusty wind from the NW.  Felt much colder than mid 40ºs.  Almost went to the pool but decided track would be more beneficial.  I got it done.

Hoka trainers on 
400m warmup, stretches, drills 
600m - 1:44.5  
500m - 82 (64.5/17.5) 
2 x 200m hill sprints - 42, 41

 I took plenty of rest between intervals.  The 200m hill sprints were kind of like running a hard 300m.  The 600m was run with a goal of 68 for the 400m, and the 500m with a goal of 64.  Was just 0.5 short. 

Spring break this week at MTSU so I might add a workout, maybe pool, and definitely get to the gym some.  Tonight for sure.  Weather looks good for the weekend but a rainy pattern starting Tues.  Hopefully do some speed on Sun, and get tempo workout in between rain on Tues. 

144.0 lbs after workout

Wednesday, March 4, 2020

getting the itch

Getting the itch to compete.  I've only been training doing actual running since Jan 13, and on the track regularly 3 days a week for a month, but I find myself looking at college meets to enter, now that I know I  can sprint full speed.  I wanted to race April 11 at Berry, but maybe even as soon as March 27 at Emory.  We'll see.   I'm looking to start doing 300m event runs soon and if I'm going to run a 200 or 400m time trial, why not run it in a meet?  Or maybe a 200m?  Racing in spikes is hard on the feet, but only one race would be ok. 

Tuesday, March 3, 2020

tempo 300s, quality 150s

Warm and breezy at the Sewanee track, low 60ºs with partial sun.   The severe storms last night left the track wet.  (25+ people killed overnight in the storms in TN!).  Today, I needed to do a tempo workout as I hadn't done one in a week, and opted for the dreaded 4x300.   Was just slightly sore from the all out sprints I did Sun but not bad.  I just wanted to get it done, so I didn't decrease my rest from last time and ran them about the same pace.

Hoka trainers on 
300m warmup, stretches, drills 
4 x 300m w/ 2:30 rest - 50, 50, 51.5, 53 
2 x 150m - 19.41, 19.31

The 300s were about the same as last time in terms of avg speed.  Just glad to get 'em done.  They are always a bitch, especially #4 of course.

I rested and then ran 2 hard 150s down the back stretch.  I used a 3 step flying start.  They were both about 25.7 - 25.8 200m pace.  (I figure 19 flat is 25.3 200m pace for a 150).

It was good, glad to get it done before my 2 days off the track.  So in my 3 day weekly cycle I think I should do:
1) over distance - long sprint repeats like 500s, split intervals like 700s (500, rest 90 sec, 200)
2) short speed - accelerations, 50 - 150 sprints 90%+ and/or hills, 200-300m event runs
3) tempo sets like 4 x 300, 4 x 200 w/ limited rest

This week I proceeded in the above order, seemed to work ok.  I also tend to lift same day as track workouts in the evening, sometimes next day.

Maintaining decent weight - 142.8 lbs after workout.


Sunday, March 1, 2020

1st day of short speed work

Warm today, low 60ºs, a bit windy.   I thought it about time I should try to accelerate and run fast.

It was a milestone day, the first time I put on spikes in almost 18 months, (but just for one 100m sprint).  First time I tried full speed accelerations from the starting line, no rolling start.  I was a bit gun shy, didn't want to get hurt.  But it went well.  Ran everything about full effort.  My body held up well.

Hoka trainers on  
300m warmup, stretches drills 
bandwork - hams, hip flexors 
50m w/ 2 step flying start  - 6.37 
2 x 50m from 3 pt stance - 6.75, 6.56 
100m - 12.37 (from 3 pt stance )
Puma trainer spikes on 
100m - 12.32 (from 3 pt stance)
Hoka trainers on 
300m - 42.95
I think the most impressive sprint of my day was that first 100m in Hoka Clifton 1 trainers:  12.37.  These sprints were also done with a tailwind.  I think my form was better than when I ran just slightly faster in spikes.  Training in spikes is really hard on my feet so I put them away after just one sprint.  I seemed unusually tired after only 3x50m and 2x100m, but I put the trainers back on and pounded out a hard 300m.   Not as fast as I wanted to run, but not bad.  I had the wind in my face for the first 150.  I'm still not ready for a 400m race, but this today gives me confidence to race a 200m, (maybe even a 100m).   I need a lot more work on blocks and acceleration, form, speed endurance, everything. 

To save my feet, I'm considering replacing a track day with a pool running day.  Tues is supposed to be very rainy, so maybe pool on Tues.

Heavier today than last time, 144 lbs.  Probably from eating at the college.

Friday, February 28, 2020

3 x 500m UPDATED - correction

UPDATE:  These times were too fast, didn't seem right. I actually ran a 485m, not a 500m.  It was an improvement by a good margin over my last 500s, but not as much as I had hoped.  *I corrected the 500m times and added 2.5 sec to each interval time in the workout summary.  (From this particular starting line, I was supposed to run in lane 6 the whole way, but I cut to lane one for the 2nd turn, so my second "200" was really a 185m).

---------

The day started out frigid, snowing hard with an inch on the ground, 30º... but by early afternoon, snow melted from the track and the temperature rose just above freezing.  There were still intermittent snow showers during my workout with temps in the 30ºs.  But that didn't stop me from getting a real good track workout, although too cold to run anything short and fast.
Hoka trainers on 
400m warmup, stretches, drills 
3 x 500m* - 82, 82, 83
*The first two 500s were almost identical, 63.5/16 splits for the 400m and last 100m.  I was amazed at the first one, that it didn't wipe me out.  So, after a good rest I ran my last one a little more aggressively, hitting the 400m in 62.5 and dragged the last 100m in a slow 18 sec.  Nevertheless, best set of 500s in memory.  Quite a bit different when I suffered severely running just 2 x 500 in 83, 87.5 only 2 weeks ago.  An improvement. 

So what has changed?  This, for one:

142.7 lbs after workout.

Tuesday, February 25, 2020

300s

Beautiful day to train in Sewanee, 56º and mostly sunny with a light SW breeze.  First time this year I was able to take my shirt off for some reps.  Track was wet from rain last night.

Wasn't feeling too great at start of workout but that improved.  I was going to do a tempo set of 4x300, but I ran the first one too fast to complete 4.  I thought it better to do 2 more of quality than to fall apart in my 4th tempo 300m.  (300s were run straight-turn-straight)

Hoka trainers on  
350m warm up, stretches, drills 
3 x 300m w/ 2:30 rest - 49, 50.5, 53.5 
2 x 300m - 45.40, 42.43

The last two 300s were run pretty hard, the first just concentrating on form, and the second, with everything I had left.   Took ample rest between.  I was quite happy to finish the set of 5 with a 42.4 300m, especially after doing 25 min on the stairmaster last night. 

Feeling in decent shape, like I can cruise a 27.5 200m without much effort.  Next thing is to begin work on short speed and acceleration.  That's a completely different thing.  I hope to maybe start that, gingerly,  in a week. 

Weights tonight.  Looks like cold weather Friday, but nice on Sunday, showers on Tues but warm. 

Still a few lbs to lose.  144.3 after workout. 

First shirtless workout of the new decade








Sunday, February 23, 2020

split 700, split 500

Cloudy, light winds, 49º at the Sewanee track on a quiet early afternoon.  I was going to try and 'one up' myself from my previous 2x500m workout, but I decided to vary it a bit.   These split intervals are an ass buster, but like any tempo workout, they're over quickly.

Hoka trainers on 
400m warmup, stretches, drills 
'split 700' - 500m - 82.5*, 1:45 min rest, 200m - 32 
'split 500' - 300m - 43.8, 1:45 min rest, 200m - 31

Took full rest in between sets.  I screwed up on the first 500m and ran 537m.  *Was supposed to cut to lane 1 after 300 but I ran in lane 6 the whole way, so the 82.5sec 500m is an estimate.  I knew something was wrong when I came up a second or 2 short at 400m.  I know for sure my first 300 was about 47 - 47.5, ahead of my goal pace of 48, so my 400m was probably 64ish.  When running these in the past, I had done 1:30 min rest.  So, my intention was to not compromise on speed and take a little more rest.  As far as speed, these times are comparable to past such intervals, not too far off.  The split 700 definitely kicked my butt.  Felt it in the glutes.

Everything feels fine.  Seem to be tolerating this workout schedule ok.  Feeling stronger every time I go out.  Next workout will be midday Tues., and the weather looks fine.  Probably keep chipping away at the long sprint endurance for at least another week before I start to introduce, speed and accelerations.  I think an event run in spikes isn't too far away.  Maybe a couple weeks.

144.5 lbs after workout.

Friday, February 21, 2020

tempo 200s, 300, 200




Beautiful sunny day at the Sewanee track... mid 30ºs with snow still on the ground in shady spots. The bright sun and light winds make the cold temps ok.

I did essentially 2 sets. One tempo and one speed.  I took full rest between sets.

Hoka trainers on 
400m warmup, stretches, drills 
4 x 200m w/ 75 sec rest - 30, 30.5, 31, 32 
300m - 42.11 
200m - 26.70

The 4x200m set was a full second faster on avg than my previous.  I guess I'll start shortening the rest.

The 300m was essentially an event run.  My splits were about 13.2, 14.2, 14.7, straight-turn-straight.  Even though it was run with a 3 step flying start, it tells me that I could probably break 60 in a 400m right now... particularly since this was after a 4x200 tempo set.  Was happy to finish with a sub 27 200m.  Decent times since I've done zero speed work and haven't put spikes on in over 17 months.  Both these long sprints I felt like I was tying up a bit near the end so I'm far from being in race shape.

My plantar fasciitis is officially gone.  I'm kind of itching to put spikes on but I'll give it at least a few more weeks.  Weights later tonight.

145.1 lbs after workout.  This should be coming down this weekend.  Eating well.

single leg squat night


Massage Gun
I bought a budget massage gun, one of a thousand like it for $160 on Amazon from China.  Top of the line guns can go for $600.  It made me a believer. 

As I was warming up with leg swings, I 'felt something' in my right hamstring, like a knot, strain, vulnerability ... so I tried out my new massage gun on it and it worked.  Whatever it was, the gun fixed the issue.  I was able to run fast without reservation.  I'm considering returning this one and getting a better one since the 'stall force' on this one isn't very high.  It only works strongly enough at full speed.  There are guns for about $300 that have a far better stall rating than this one.  I'm going to hang on to this one for a while.  It wasn't fully charged when I was using it.    It may be ok.  I was looking at a Kraftgun which you can buy for $320 with the optional 4 yr warranty.   The gun I bought doesn't have a warranty beyond the 30 day Amazon warranty.

Tuesday, February 18, 2020

tempo 300s

Foggy and damp, 53º ... thanks to weather radar, was able find a break in the rain to get my workout in around 10am, earlier than usual.   Did my first set of 4x300m of the training season.  Not particularly fast but, mission accomplished.
Hoka trainers on 
300m warmup, stretches, drills 
4 x 300m w/ 2:30min rest - 50.5, 50.5, 53, 53
I really wanted to complete 4 so I set my bar low, pacing goal of 51 and bit more generous rest at 2:30 min.   Of course the last one was really hard as usual, but I left feeling not beaten, like I could've done more.  The main thing is I'm healthy and will up the intensity as the training season goes on.   I've not done 3x week workouts on the track for a consistent time since '18, so it's a good start.

I also did weights Sunday and Monday, I switched from glute machine to single leg squats to save my back, and I felt a little sore from the squats Sunday.  Monday night I got back on the stairmaster for 25 min and did some weights and stretching. 

I'm getting serious now about losing this fat, eating real well, intermittent fasting.  144.7 after workout.

Meet Schedule
I've posted a tentative race schedule in the sidebar.   I was actually thinking I might try and race in April if I felt like it. Berry has a meet on April 11.  I can't race in Sewanee 4/17 because my student scheduled a concert that night.   I'll see how I feel in 6 weeks.  Last yr, 5 guys ran over 56 in the Berry meet so I wouldn't be too far behind.  I'd be thrilled to break 58 first time out, elite for M60. 

USATF GA scheduled their masters /open association meet on, May 30 - a week after the Atlanta Relays, a very hyped open / masters event.  That would mean racing 3 weekends in a row.   I still haven't heard when the AL assoc. meet will be. 


Sunday, February 16, 2020

Foundation 800s

In Atlanta at the Marist track, was forecast to be 58º and sunny today, actual: 44º, cloudy, damp, rain ending, wet track.   Fortunately no wind.

This was somewhat of a recovery run workout.  A decent work out but didn't kill myself.
Hoka trainers on 
300m warmup, stretches, drills 
2 x 800m w/ about 5-6 min rest - 2:43, 2:51.5
I'm probably in about the same shape as I was in Sept. when I was doing 2x800m foundation workouts before plantar fasciitis took me out for 3 months.  It's really the beginning of a long process and I have to keep chipping away.  It's going to take months to get back, but I have time.  13 weeks til first race, 20+ weeks til Nationals.  The good news is that I'm healthy, able to tolerate track workouts with no problems 3x per week.  My feet are better than they have been in a while.  I shouldn't expect to be turning the same times in interval workouts I was before my championships in '15-'17, at least not for 12 weeks or so.   This is the longest I've not raced since I started masters track, it's been 17 months.

In the not too near future, with nice weather, I'm going to be tempted to put spikes on and see where I am for a 300 or 400.

Looks like steady rain predicted for my next workout day on Tues, but temps in the 50ºs.  I could either take my rest day Monday and run in the rain Tues, or cross train Tues, or... go out tomorrow without a day's rest since it's supposed to be very nice weather on Mon.  We'll see.

Friday, February 14, 2020

500s, 300

Cold but sunny, an occasional north wind blowing, about 33º at the Sewanee track.  It was an exhausting workout despite the relative low volume.  Just felt harder than it should have.  Not yet close to the shape I was in 2 yrs ago.
Hoka trainers on 
300m warmup, stretches, drills 
2 x 500m - 84, 87.5 
300m - 48
I was expecting to run 2 or 3 500s at about 83.  Not even close.  It's going to take some time.   There was a time I could run a 500m in 73 low in spikes less than 2 yrs ago.  First one today was about 66.5/17.5, second one, a gust hit me in the face on the second turn and slowed me to 70/17.5.  It was pretty humbling to run that slow with that much effort.  I finished with a stiff 300m and was going to run a second one but bailed.   The good thing is at least I'm healthy and everything is ok.  Maybe the cold and wind was a factor, or maybe because I had a very light day of eating yesterday... but at least I'm getting lighter.  144.3 lbs after workout. 

Not sure what to do on Sunday.  I was doing some 2x800m foundation workouts last Sept. and maybe I need to do at least one of those a week for a while.  Feel like I need more long sprint foundation, not sure that extensive tempo alone will do it.  Taking a month off is like starting from scratch.

 This is going to be hard.  It always is.

Tuesday, February 11, 2020

200s, 150s

46º damp and foggy in Sewanee today.  At least there was no wind or rain.  Fog wasn't too bad, visibility about 80m, I've seen it much worse.   My first set of 200s, did them conservatively so as to complete the workout.
Hoka trainers on 
300m warm up, stretches, drills 
4 x 200m w/ 75 sec rest - 32.5, 33, 33, 32.5 (track) 
6 x 150m w/ 50 sec rest ~ 25 (turf)
I ran the 200s in lane 8, in both directions.  Didn't want to get too fatigued to finish 4.  I probably could have done 5 but I saved some for the 150s.   Would eventually like to work back to a standard of where I was doing 4x200 w/ 60sec rest in under 30 avg.   That'll take time, but this is a start.  I was also 5 lbs lighter and 4 yrs younger when I was doing that.  After a relatively lazy day on Mon, save for a light one set weight workout Mon. night, I was a bit heavy for this workout... 147.5 lbs.

Pretty healthy now, save for a little lower back soreness, maybe because of weights.  I think this 'Sun, Tues, Friday' training schedule on the track will be what I'll stick with, but in addition to weights, probably need to supplement with some additional cardio stuff, like stairmaster or water running.  Weather looks ok for Friday and Sunday, but cold on Friday, mid 30ºs.

146.6 lbs after workout.

Monday, February 10, 2020

Rainy day musings...

Good recovery day, slept a lot and feel like I'll be good to go for a light weight workout tonight and track tomorrow if the rain stops.

Here's a couple thoughts on various things...


Shoes:

My Clifton 1s are the best training shoe I've ever used.  7.1 ounces, good traction, responsive, and protective.  The soles have a combination of white soft foam with patches of more durable green rubber.  The problem is that the soft foam wears very quickly, especially where I strike near the outside of my foot.  I built up the wear area with a liquid rubber product called Shoe Goo, and it seems to be working.  Here is a photo of what I'm talking about.  Both the same shoe, one new, the other used with the glue product added.

The used shoe has the red tint from the track and I've added a second coat to the circled area on right, and a first coat to the circled area on left.  I think it's going to help these shoes last a lot longer.  The circled white areas are very soft and spongy, which gives this shoe it's great spring and shock absorption.

We'll have to see how it wears over time.







Competition, not getting any easier 

Looks like Ron, Mike F., and Ben are already laying down some great early season M60 indoor times.  Ron ran a 58.23 in Jan. on a flat 200m track.  He's #1 M60 indoor right now, Mike F. at 58.8 also on a flat 200m track, and Ben at 59.1.  By July, these guys will be fast.  Add Tyrone, Jim, and others, it'll be a very competitive Nationals.  Trevor has run 57.7 in Australia's outdoor season, now leading the M60 world.  Many other Aussies and Jon. W from the UK will make the Toronto meet a challenge.  Benoit, Gerhard, and others have yet to make their presence known, but will likely appear on the world scene.  Don and Alan are likely to be smokin' in the 200m by Nationals. I may or may not run the 200m, especially at Worlds due to the f'd up schedule.

One good thing about this is that if we can organize it, the M60 indoor and maybe outdoor relay records should fall.  Anselm just broke the indoor M60 800m WR, and with him, and any of these guys above, the M60 indoor 4x4 record will be gone... it's only 3:58.03, a 59.5 average.  The outdoor record possibly as well, 3:51.33, a 57.8 avg.  I also think the 4x1 and indoor 4x2 WRs could be had by the right team in the right venue.  For indoor, I'd say Armory 2021.  Still bitter about that WR we ran in the 4x200m that was taken away from us due to an officials' error (that did not give us any time advantage).  That 1:37.88 was more than 1.5 seconds faster than the listed WR of 1:39.40, and would have stood for a long time.  We averaged 24.47 a leg... indoors.

Training going forward

Looking back at my previous pre championship training cycles, 2015 and 2017... I did a huge amount of foundation and volume in 2015.  Over distance 800s, 600s, 500s, and 400s for about 5 weeks in April - May.  In 2017, before Korea, a lot of tempo work, 300s and 400s with limited rest, and long 'split intervals,' hills, and event runs.  I'll probably lean more toward the '17 training cycle with the tempo runs with gradually increasing speed and less rest.  It's going to hurt if I think I can just dive into 4x3s w/ 2m, and 2x4x2 w/1min and run what I usually do, so I'm going to try and lessen the speed and increase rest and work my way back up, otherwise it will be an exercise in torture and frustration, well... it's always torture, regardless.  I'm leaning against the 300m hurdles, I think it may be just too risky and too hard to learn.

Schedule

I'm probably only going to run 3 meets this season before Nationals and Worlds.  I might add another if it fits my schedule, like maybe the AL or GA assoc.  We'll see.  I thought about running Sewanee 4/19, but my student scheduled his Sr. Recital that night.  I'm really gunning for Nationals at the Armory in '21.  I'm hoping to continue good training through the fall and improve from what I run this summer.  Of course, being uninjured is #1.

May 16 - Nashville masters
May 24 - Atlanta relays
May 30 - USATF GA Association
June 20-21 - Nashville Sr Games
July 9-11 - USATF Nationals
July 20 - Aug 1 - WMAC Toronto



Sunday, February 9, 2020

Track and turf

Low 50ºs and windy on the Sewanee track this afternoon.   Happy to be healthy again, but today reminded me that 400m training is a painful business. 
Hoka trainers on 
300m warmup, stretches, drill 
3 x 300m w/ 2:15 min rest - 48, 49.5, 52.5 (track) 
6 x 150m w/ 50 sec rest ~ 25 (turf)
When in top shape I can sometimes do 4 x 300m w/ 2min rest at 49.   That has been my goal for much of my masters career, but most workouts, I've fallen short of that mark, even when in shape.  I think I've only exceeded a 49 avg a few times over 4x w/ 2 min rest. 

This was my first set of 300s in a year+ and it reminded me how hard 300 repeats are, especially with limited rest.  To ease into this, I decided on 3, but not to compromise that much on speed or rest.  It was very hard, there would have been NO chance I could have done a 4th.  The 3rd took me to my knees, although the first was pretty easy.    Perhaps next time, I'll ease off on the speed, and add a bit more rest in the interest of volume and try to get 4.  Definitely a painful business. 

I finished with some easy turf running, nothing fast.  Overall 1800m, decent volume. 

I did my track stuff with the Clifton 1s today. On Friday, I applied this stuff called Shoe Goo to try and shore up the part of the sole that wears.  First application was fairly successful.  It didn't peel off and I'm going to build up that spot with another layer.  Hopefully it will give these great shoes more longevity. 

I was in the gym Friday night for a glute superset, and Sat night for a light ab and hip flexor workout.  Calves are still a little sore from the Wed stadium stairs!

A lb heavier than last workout, probably due to the partying last week at Guitar Fest.
145.5 lbs after workout. 

This coming week looks a lot like last week.  Rain all week and turning cold by Friday.  I may try to get a track workout in mid day Tues., then again Friday. 

We had a surprise snow in Sewanee Saturday morning, it was really enchanting, especially with my Guitar Festival performances over.  Awesome weekend.


Thursday, February 6, 2020

Stadium stairs

At MTSU on Wed, was able to get in a stadium stair workout just before the big rain.  It was fairly warm, almost 60º.

It was really hard.  I hadn't done this workout in more than a year I think, and it was grueling.

Hoka trainers on, 200m warmup stretches, drills 
15 x stadium stairs

It was hard because I ran the first few at full sprint, I took significant rest after each group of 3, including a bathroom break after 8.  Even so, it definitely produced a type of fatigue I've haven't felt in while.  Not so much a cardio workout, more of a strength workout that left my legs shaking.   My calves are the most sore today, moreso than quads, which I expected. 

I may do a light shake out workout on Friday, but it's supposed to be brutally cold, below freezing and windy, so my next real track workout may not be until Sunday, when it's forecast to be mid 50s and sunny.

Sunday, February 2, 2020

On the track, brief speed workout

Wasn't planning to go to the track today, but I felt fine, so I let it fly.  It was sunny and 60º today, but a bit breezy.  The rest of next week is rainy and busy so I may not be out again til Friday.  If it stops raining long enough this week, I'll hit the stadium stairs.

This is the first time I'd been out after just one day's rest so I just did 2 hard long sprints, some band work, stretching, drills, and called it a day although I wanted to do more.  This was somewhat of a breakthrough workout for me because it was the first workout exclusively on the track in almost 2 months, first since the plantar fasciitis injection, and the fastest I've run in a year.  I've been chomping at the bit to run a little fast, still not 100%, but close to 400m race pace on the 200m.
Hoka trainers on 
300m warmup, stretches, drills 
50m striders 
300m - 44.5 
200m - 26.56
Running with the new Clifton 1s is on the track is like running on air.  Wish these shoes didn't wear so fast.  It feels really good after putting in some miles on turf.  Still running no faster than 90% effort on the 200m, but even with a 3 step running start and a little tailwind, 26.5 in trainers for me is faster than I've run in a long while.  I was concerned my quad would fail so I held back just a little, but everything felt fine.  I think I could definitely run 61 or less in a 400 right now.

144.2 lbs after workout.  Starting to get my sprinter body back.

Friday, January 31, 2020

more 150s and a track sprint

Nice training weather, 50º occasional sun, light breeze.   Was tempted to do this workout on the track but I stayed on turf for all except one sprint.

Hoka trainers on 
300m warmup, stretches, drills 
8 x 150m w/  50 sec rest 24-25 sec (on turf) 
2 x 150m w/ 30 sec rest - 21.5, 22 (on turf) 
200m - 28.06  (track)

I one upped from last workout pushing the reps to 8 with 50 sec rest.  Then I ran 2 a bit harder, about 80%.    After 10 150s, I wanted to do one track sprint, I ran a relaxed 200m at 85% in lane 8 going the opposite direction.  It felt good to be on the track, and not have the dampening effect of turf that shortens the stride.  I went cautiously and relaxed.  Wanted to do another but felt it best to wait.  I'm probably not going to be back running til after my concert Mon, so Tues, I may run the stadium stairs since I'll be at MTSU.

Looks like the plantar issue is finally about gone.  I think I'll still split my running workouts between track, turf, and hills/stairs.   I don't expect to try anything close to full sprint for a at least a few weeks.

145 lbs after workout


Tuesday, January 28, 2020

150s, less but more

I ran today on 2 days rest for the first time since my plantar fasciitis shot and it went ok.  A little less volume but a little faster.  Beautiful day to train, 50's sunny, calm winds.

I did my first set of 6 x 150s with 10sec less rest than last time and I really felt it.

Hoka trainers on 
300m warmup, stretches, drills 
6x150m w/ 50 sec rest ~ 24 - 25 
2 x 150m w/ 30 sec rest - 22, 22.5 
150m - 20.5

The last 150m, I ran at a cautious 85-90%, not wanting to strain my quad which isn't ready for full speed work.  It went ok, about a 27 sec 200 speed.   I didn't want to push it after that, so I shut it down for the day.  I've got to be patient!  Will be back in the gym tonight.

Trained in my wonderful rare Clifton 1s today.  Still have one new pair unused.  I think the Clifton 6 looks good, closest to the Clifton 3 and 1 since they started making the series, but haven't bought a pair.  Also may try the Hoka Rincon which is as said to be as light as the Clifton 1.  The problem with some Hoka shoes and others is the upper can be too flexible, a knit upper doesn't allow for a good firm lockdown for a sprinter.    My relatively new Hoka Clifton 3s and 1s are already showing a little wear but a lot of life left in them.

145.7 lbs after workout.   Still significantly above race weight but a long time to go.

Saturday, January 25, 2020

150s

Seems like forever since I did a workout, but it has only been 3 days.  I went to the track today and measured a 150m straight diagonally across the turf.  It's easy to remember because it from lane 4 on the track across the field to lane 4 on the other side.  Exactly a 150m straight. 

It was a typical winter day in Sewanee, 36º but it felt a little colder since it was cloudy but thankfully not windy. 
Hoka trainers on 
300m warmup, stretches, drills 
2 x 6 x 150m w/ 1 min rest, about 12 min between sets  ~ 24.5 - 25 sec
400m cool down jog, 200m backward running 
So, extensive tempo.... twelve 150s, not fast about 33-34 sec 200m speed.  This was by design because the last time I was out, I 'felt something' in my L quad when pushing the last rep... and the next day it was sore, a definite strain.  Not a bad strain, because 3 days later, it's gone, but I didn't want to reinjure it and create a problem.  Like Bob Lida once said, if you haven't sprinted in a while it takes a while to get the muscles and tendons accustomed to it because they're stiff, like leather.  I basically revealed a weakness and I know exactly how to fix it.  Dr. LaPrade told me to take it easy on leg extensions, so now that I've healed, I need to do more leg extensions and explosive band work on the extenders.  I some last night and today before I ran to make sure there wasn't a lingering strain before I went out.

Notice.. I've not yet mentioned plantar fasciitis.  I really think I'm just about over it.  Only feel it slightly after waking up and not at all in my workouts.  I want to make sure it's gone before cranking up the speed and running turns on the track.  I'm thinking 2 more workouts on grass. 

I'm going to ramp up the frequency of running workouts going out again on Tues, so that'll be with 2 days rest then again on Friday.  I'll be in Murfreesboro a week from Tues so that might be my first track workout or maybe stadium stairs.  I need to do some stadium stairs, they are really good for quads. 

This workout was good but not gut busting.  If I had done 2x8 w/ 1 min rest, or simply cut the rest by 15 sec, that would be on the verge of gut busting.  Anyway, it's 1800m of volume which is good.  I've been 'one upping' myself each workout.  I don't think anymore volume is necessary, so maybe I'll start knocking off the rest, eventually increasing the speed.  I'd like to be back to doing 4 x 300s and 200s next month.  Those are alway a good bench mark. 

Weight is up a tad due to 3 days off: 145.2 lbs after workout.

Tuesday, January 21, 2020

running day

Today I hit the turf for some extensive tempo intervals.  Monday night I did a hip flexor workout in the gym.  Running is going ok, glad to be running again.  Looking forward to getting on the track and running longer intervals.  I'm now working again and with a guitar festival to supervise and perform in, I'll be pretty busy the next 2 weeks, but I expect to be running next on Saturday and Tuesday with weights in between. 

Cold today, right about freezing but with little wind and sunshine, felt ok.
Hoka trainers on 
300m warmup, stretches drills 
12 x 100m w/ 1 min rest ~ 16.5 sec 
2 x 100m striders
This was the same volume I did last time, but this time, in one big set of 12.  One minute rest is fairly generous for 100m repeats at 75% so I feel as if I could have done more.  I felt a little vulnerability in my L quad on the last one when I went to push it which tells me I need to do some explosive type band work, which I can do at home. 

At some point I need to shell out some $$$ for a good massage gun.  Good ones are very expensive.  I've heard they're also good on the plantar issue... which is slowly improving.  If anyone out there has a recommendation, I'm listening.

144.5 lbs after workout. 



Friday, January 17, 2020

Running!

Back to running after three days off.  This was somewhat of a turning point and hopefully, I will be 'all in' for sprint training as of now.  I was a bit hesitant on whether I should wait a few more days before running because of a slight lingering soreness in my heal, but I went ahead anyway.  It was fine.  In fact, my feet feel better after the workout.  As I've said before, the body needs to adjust to the action.  We'll see how the feet feel tomorrow and in the coming days.

I stayed on grass for more 100m sprints.  Today was the kind of typical winter day I've trained in 100 times... cloudy, breezy, cold, but not freezing... 45º. 

Hoka trainers on 
300m warmup, stretches, drills 
2 x 6 x 100m - 16 - 16.5 sec/ with one min in between reps, 400m walk between sets

So, on the last of twelve 100m sprints, really just striders, I switched over to stopwatch and I went hard and sprinted, finished it in 13.98.   Not bad for not 100%, in trainers, on soft turf, into the wind, and after 11x100m.  This type of workout is not anywhere near the pain of longer tempo intervals with short rest.  It's a little hard, but just an appetizer for the pain yet to come.  Maybe 2x8 nest time.

I took yesterday kind of off, save for a relaxed bike ride, some pushups, and pullups.  Wednesday night, I did 3 x 25 hip flexor machine plus some adds and abds and abs (yes, they are different).  Tonight, I'll be at the gym again.

Weight is nominal mid 144s after workout. 

UPDATE:
Did another glute superset tonight.  Didn't try to 'one up' myself, same as before.  750 (2x375) reps on that machine is enough, takes all of an hour.  I'll probably take Sat off as I am traveling and maybe do some core work on Sunday. 


Wednesday, January 15, 2020

glute superset, bike, walk

It's been unseasonably warm for mid January in Sewanee, around 60º past few days.  Yesterday afternoon I did my usual bike circuit but got a flat and had to walk 2.5 miles home.  One of the great things about Sewanee is that there is a bike shop right in town. I got home from my walk, put my bike on my car, and was back home with a new tire in 30 minutes.  Then, last night I did my biggest glute set...
Dynamic stretches
Glute machine: 2x375 reps: 50, 5x35, 50, 50, 50 w/ 350lbs, each side
So, why all the emphasis on this one machine?  I think it best replicates the motion of striking the ground as one does in sprinting, and it's fast twitch, explosive, and it doesn't engage the knee.   Today, when I go back, I'll get hip flexors, ads, and abds.

After Monday's running, aside from light soreness in the feet, I did feel some soreness in the quads so I need to strengthen those hip flexors and extenders.

Colder weather is coming, daily highs in 40ºs by Fri, 30ºs by Mon.  I'm hoping to do running workouts on Fri and Tues.  I hope I can resume running workouts with 3 days rest in between.  It's been a really nice 7 week vacation, but next week it's back to work and doing some performing. 

Just under 145 lbs this morning.


Monday, January 13, 2020

Running again

First running workout today and it went well.  Well in the sense that I seem to be getting past the plantar fasciitis.  Only very slight heel pain was noticed.  What it feels like tomorrow and in the next few days is more important.   I think it's going to be fine.   Beautiful day, about 60º and mostly cloudy in Sewanee.

The workout confirmed to me that there IS NO SUBSTITUTE for running.  I did a workout today that would be normally easy for me but I certainly worked up a sweat and was quite tired at the end.  I think the body has to adjust to the specificity of the exercise, especially my feet.  The right foot has that arthritis issue that seems to improve a little when I start regularly running.

I was conservative today and will be likely on grass for most of this month.

Hoka trainers on 
300m warmup, stretches, drills 
50m strider 
6 x 100m w/ 1 min rest  ~16.5 sec
 
I may be out again on turf by Friday to do a similar workout, maybe a bit more.  I like running on turf due to it's softness and regularity.  There are 2 turf fields at Sewanee so I can have more flexibility.  I'll probably doing 100 repeats for a while.

A retired faculty member was walking on the track and told me she was 82.  When I started talking about injuries, she scoffed and guessed my age at 'about 30.'   I guess it was because I was hiding behind sunglasses. 

144 lbs after workout.   I'd guess my bodyfat % at about 12-13%, which means if I want to get to say 9%, I'd weight about 138.5 lbs.  I've been there before.

Gym later tonight... it's now back open to regular hours - til 11pm.  Yay!

Saturday, January 11, 2020

stairmaster, rower

Did a good 25 min session on stairmaster, and then a moderate 2000m row in 9+ min.   Followed up with abs, chest, some other stuff.  Did a good long walk in the woods before the storm. 

The big news is my weight was down to 143.3 lbs after tonight's workout.  Lowest in several months.  Not that I'm super lean, just been eating small.   I really think if I were truly lean, like 8% body fat, I'd weigh in the upper 130s.

Still on schedule to start running on Monday. 

Eating really well.  Tonight, soup bowl with kale, cabbage, broccoli, carrots, ginger, garlic, konjac noodles, and spicy grilled chicken.  Enough left over to eat for tomorrow.  2 meals a day.  Eating around noon / early pm my first meal of hot oat bran cereal with blueberries, almonds. 

Rarin' to go. 

Friday, January 10, 2020

bike, glute superset

More of the same yesterday, 10 mile bike ride in early afternoon, then gym at night.

I did this glute set on 2 days rest from my previous glute set on Monday.  I 'one-upped' myself and did a few more reps.  8 sets each side, 660 total reps.

Dynamic stretches 
Glute machine: 2x330 reps: 50, 5x35, 50, 55 w/ 350lbs, each  side

I tolerated it pretty well, only slight soreness.  Today, I'll work on core and upper body.  I'll try to get a bike ride in between rain showers.

Feet feel fine, expect to run a little on Monday.  Weight is good, about 145.

Wednesday, January 8, 2020

bike, stairmaster, lighter

Feeling better after a long sleep last night.  Been a while since I got 8 hrs.  I dipped under 145lbs for the first time after my bike ride this afternoon.   Eating really small and losing the fat. 

Gym tonight, I did stairmaster for the first time this year, 25 min hill program.  A good sweat and the feet felt fine.  I also did 2 sets of (hip) adductors and abductors.   I think the hip joint, like the shoulder, needs a balance of exercise and I shouldn't neglect the ads and abds.   Easy to focus on the forward and back - glutes and hip flexors, but need the sideways stuff to for a healthy ball and socket joint.  Found out the hard way as a kid how not to develop the shoulders. 

I'm making some changes to my diet.  Basically, I want to eat more raw vegetables with my protein, usually chicken or seafood, and I'm drinking an alkaline balanced water (from an Ehm pitcher/filter).  I had been eating at Corelife on my visits to Mufreesboro.  I have a large bowl of chicken broth with raw chopped kale, broccoli, ginger, and other vegetables with spicy grilled chicken on top and some hard boiled eggs and a little quinoa.  Pretty balanced and good. 

I think it will be good to drink some alkaline water in the morning instead of 3 or 4 cups of acidic coffee (all coffee is generally acidic, pH about 5).  And, drink more alkaline green and herbal tea.   Some science suggests alkaline diet may help growth hormone, muscle building, vitamin assimilation, and cellular health... but the science is not particularly convincing or conclusive. 

Still though, I really have a long way to go.  I'm not coming close to the bike circuit times I was doing in June, but maybe that's a lack of effort and pacing.  I'm simply not a natural when it comes to cardio fitness.  I have to work for every little bit of it.  But, I am increasing strength, getting lean, and stretching daily.  I don't know what I'd do without my hot tub. 






Monday, January 6, 2020

Glute machine, bike

Bike this morning 6.5 miles, and a big glute workout tonight, biggest yet.  Anticipating taking a day off from weights tomorrow, I killed the glute workout again.
Static and dynamic stretching 
Glute machine: (2x) 3x50, 5x35 w/ 350bs

I've definitely noticed my left side is my dominant side, stronger.  I did the work out in this order:
R: 50, 5x35, 50; L: 50, 5x35, 50; R: 50; L: 50.   16 sets and 650 reps total.  Took about 45 min. 

Plantar fasciitis seems gone, just a slight tinge infrequently.  Still another week before I run.




Biking, squats, rowing

Been working out daily.  Started the day yesterday with a hard 10 mile bike ride, including some climbs.   Last night at the gym, 3 sets of single leg squats 3x15 w/ 80 lbs.  To protect my knees, not going very deep.  Ab sets in between with medicine ball, some upper body and 2000m on the rowing machine.

My weight is finally getting under control.  Been intermittent fasting for most of this year and was just a shade over 145 lbs this morning.  Been eating one meal, and last night, it was a large can of tuna, raw broccoli, juice, almond butter.  By the time I start running in a week, I should be close to my optimum race weight. 

Still have 2 weeks of vacation to go then it'll get busy.  I'm preparing to run a Guitar Festival and do a performance, so I have to practice.

I'm going to ease into running very cautiously and hopefully get into the pool at least once a week for some water running.

Low cal/ low carb meal:

konjac noodles with spicy chili peanut sauce and raw vegetables:








Saturday, January 4, 2020

lighter, stronger

After 3 days in the gym and some really light eating, finally some progress.   I was 145ish lbs after workout tonight.  Sore from the glute workout 2 days ago, so the last 2 evenings I did 2 sets of hard rowing on the Concept 2 rower, and some ab work.   Tonight, I included a good time stretching.

I made the point of getting up and walking this morning and not eating until after workout tonight.  I just had a large can of tuna, and a pear.  I feel 100% better physically.  Leaner and meaner, although I've only dropped 2 or 3 lbs.  Drinking a lot of coffee with an occasional fig or spoon of almond butter. 

I've only felt very slight hints of heel pain, nothing like it was prior to the shot.  I'm going to try and wait another 9 days or so before trying to run.  I'm going to ease into it, probably just straight striders on grass.  In the mean time, a little suffering on the rower and bike to get ready. 

Doing 2000m on the rower in 8:30 is comparable to running a hard mile, and a 500m in 1:50, probably like running a 600m.  Definitely feel it in the glutes and core. 

This time of year there are just 1-3 people there at night 7-8pm when I workout.  Still have 2 full weeks off before I go back to work.  Lovin' the vacation. 

Thursday, January 2, 2020

Back to the weights

Coming off an almost unprecedented period of sedentary vacation, I hit the weight room tonight for a glute machine set

Stretches
 
glute machine:  
2x 225 w/ 350 lbs in 7 sets: 50, 5x35, 50x
It's been 2 days since my steroid shot and I must say, I feel like I have a new pair of feet.  They feel great.  I've stopped all aggressive therapies like vigorous massage and just have been doing light stretching, just in healing mode.   It's going to be hard to wait another 11 days or so before I try to run but I guess I'll get on the bike next week.  Unfortunately, the pool is closed until at least the 13th. 

I'm a little heavy, like 147-48, but I've been eating very well and small since returning from FL.  The next task will be to get my mind right and accustomed to the healthy pain of track interval suffering.  I'm going to want to be cranking some interval sets by the end of the month.

My cough is hanging on but better.  The weather is incredibly nasty, almost constant rain for 40 hrs, about 47º. 

Wednesday, January 1, 2020

Happy 2020

Time flies.  Hard to believe it's been 15 months since I've raced or run in spikes.  But... I'm optimistic that I'll be back to regular track workout by month's end.

Yesterday, I got a steroid injection in my plantar, which I should have done weeks ago.  I had been off the track 2 weeks now so the plantar fasciitis had improved but the injury was still slightly noticeable.  I'm expecting the injection and 2 more weeks off the track will take care of it.  So, I've scheduled my first track workout for Jan 13ish, depending on how it feels.   In order to get this treatment on New Year's eve, I had to drive 90 miles to Nashville and meet with my foot doc's PA.  She was fine and the shot was easy.  Out of an abundance of caution, she suggested wearing a boot for 10 days to prevent any chance of rupture, but that was obviously overkill.  A physician friend confirmed that he thought the boot was unnecessary.  But the PA said biking would be ok.    I'm going to go a week without any weight bearing exercise including bike to be safe.

There is a risk to injections: tendon ruptures after steroid injections are statistically only about 4% and tend to afflict the obese, female, and those who have had more than 2 injections.  This was my second, but my first was a low dose and 2 yrs ago.  I also read that the plantar is thinned by 14% on average after 12 weeks, and presumably weakened by steroids.  I would assume my risk is higher being an almost 60 yr old sprinter.  That's another reason to not train in spikes and keep block work to a minimum for the next 4 months.  I'll probably start running this month on the artificial turf to avoid running turns.  It's probably possible to run 150s diagonally in a line across the full length of the turf surface.

The last time I had a steroid injection, I ran on it after 3 days.  I also reinjured it racing a 200m on a flat track in lane 2 at indoor nationals in '18.  It was my 3rd of 3 races.   That may have been a minor facia rupture, as I couldn't run for 5 weeks.  I did fully recover after about 2 months.

Anyway... I will hold off on the squats and stairmaster for the next week.  I'll get in the pool for some water running if open, and I'll do weights.  Glute/hip machine will be ok and maybe rowing and then biking.

I do realize it'll be like starting over.