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

 

short sprints, blocks, last workout of the competition season

 With the last meet of the season on Sept 5 canceled, I'll race once more this weekend before taking a break.  I may race one more outdoor meet on Oct 31, if I feel up to it, but this will likely be my last meet, for a while.  

Today, I just ran short stuff.  With about a dozen full blasts out of the blocks in spikes after a 150m, I was pressing my luck a bit.  

No breakthroughs today, just about the same times I have been running.  I did make a slight adjustment in the blocks but nothing special.

Hoka trainers on

stretches, 400m warmup, stretches, drills, bands, massager

150m w/ 3 step rolling start - 19.09 (6.16, 6.32, 6.68)

Puma spikes on

6 x 60m from blocks - 6.78, 6.68, 6.71, 6.68, 6.62, 6.60

100m - 12.78

Bands

I backed off on the last 50m of the 150, because a strain at this point would mean out for the season.  Based on these times, I think I probably could run a better 200m than a 100m.  But I'll sign up for both.  They're even having a 60m race at the end.  I think I could break 8, but we'll see.

I think the 400m training is good for my overall speed and strength, since I've stopped that training, I don't think I've gotten any faster despite the strength work I've done with bands and such in the last month.

I'll continue to train on the grass mostly and cut it back to 2 days a week or less depending on how I feel.  I do feel a bit beat up but not really any worse than when I was in the depths of 400m training.   My knee is a little stiff but not swelling regularly after those volume workouts I was doing.  My right foot is more of an issue than anything, as it has been for yrs intermittently.   

I think maybe I'll plan on racing in the Oct. meet, to give it one more shot before the season's end.  But that is 9+ weeks away and I could take a month off from running or do very little for a while. 

Light and fit at 139.9 lbs after workout.  Easier to stay fit than have to fight hard to get it back.

It was a bit sad to lose that last meet in Sept.  But...it's ok.  This is still where I live:

With all my stuff......

150s, 50s, blocks, resistance

 Low 70ºs, calm winds, and fair at the Sewanee track, track was wet from a passing shower.

Did more quality work today and it was encouraging, at least my 150s.  They were done with a 3 step rolling start but were quite fast considering trainers on a wet track.  50m turn, 100m straight.

Hoka trainers on

stretches, 2x100 strides, 150m jog, stretches, drills, bands

150m - 18.75 (6.34, 5.97, 6.44)

150m - 19.01 (6.25, 6.23, 6.53)

Puma spikes on

3 x block starts

4 x 50m from blocks - 6.59, 6.69, 6.66, 6.68

Hoka trainers on

resistance bands - hip flexor 

My start is inconsistent and the times are nothing special.  First one was good then I got tired, last 3 almost exactly the same time.  I definitely need more a more explosive start and drive phase.   I need to be around the 6.6 mark with reaction to run 12 mid, so these 50's didn't show anything.  The 150s seemed to show maybe a better top end.  It also showed me that effort doesn't necessarily = speed, as I was mainly thinking about form rather than maximum effort on these 150s.  First 100m starting on the turn was below 12.5 for both ... on a wet track in trainers, but with a flying start.  

Anyway, weight is still good, 140.8 lbs after workout and I expect to be doing resistance tomorrow, back on the track Tues.  I have to start work next week so I'll be off Wed, Thurs, and maybe do a shake out Friday before Sat's meet.

150s, hill sprints

My first long sprint workout in a while.  Nice weather, low 70ºs, but the track was wet due to rain all day.  

This workout was more encouraging than the last.  I ran fast without seemingly full effort, trying to work on my form.  150s were done with a 3 step rolling start in trainers.  I timed each 50m interval: first 50m on the turn / 100m straight.  Then I did some 100m hill sprints on the steep on Roarke's Cove.

Hoka trainers on

stretches, 3 x 100m, strides, stretches, drills, bands

150m - 19.48 (6.75 / 6.19 / 6.54)

150m - 19.09 (6.16 / 6.25 / 6.68)

150m - 19.56 (6.59 / 6.20 / 6.77)

4 x 100m hill sprints - 18.3 - 18.5

Was surprised at the 2nd one.  Running the first 100m in 12.41, 50m on the turn, wet track in trainers... but I did have a rolling start, nevertheless... still quick, but it didn't feel like 100%.  I even backed off slightly on the last 50m because I thought I might've 'felt something' in my ham.  It was ok, I checked it with bands before the last rep.  I did run the last one a bit conservative.  Little adjustments in my form really pay off but I'm not fully in control of them yet, what works and how to be consistent.  But when its working, it seems easier.  Just like anything else I guess.

Going to hit the resistance tomorrow.  

141.1 lbs after workout.  

Band work and a couple sprints from blocks

 Wednesday I did a lot of band work and a couple 50s hard from blocks and a few 100s on the turf.  My foot was sore so I didn't do too much.  More bandwork on Thurs.

I did decide last night (Thurs) not to race this weekend in order to do a substantial workout today (Friday) including some hills and bands.  I'm expecting to do some good workouts Fri, Sun, Tues, and then taper down for the remainder of the season, and hopefully race two more weekends.  

With schools opening, some conferences canceling fall athletics, I'm dubious there will be much of an indoor season or college meets that will welcome unattached masters, especially places like Vandy.  Hopefully, I can get into a meet at the crossplex this winter.

We'll see.  

Different approach

Warm and nice in Sewanee, upper 70ºs.  This workout was very different from any workout I've done this season because it contained a very small amount of running.  I'm winding my season down, and have pretty much decided that I'm not going to train for anymore 400s til indoor and just work on technique and maybe run a few more 100s.   Maybe a 200m.  I need a rest as the aches and pains of 7+ months of continuous training are taking a toll.  

I determined my turnover and form have been lacking so I'm doing a lot of band work emphasizing hip flexors,  fast twitch exchange drills,  and form.  Monday I started band work and continued today.

Hoka trainers on

stretches

4x100m warmup (2 strides, 2 jog), stretches, drills, bands

5 x 40m wicket drill 

2 x 60m - 30m acceleration, 30m maximum effort

more band work

The wicket drill was hard on me.  The aim of this drill is to maximize ground strike, which didn't help my sore R foot.  However, the full out sprints at end felt good.  

If I can get my power and form together, I hope to run a better 100m time before the season is out.  Then take some time off from running and try to maintain fitness so when I start to run again, probably end of Oct. it won't take long to get it back.  Would like to race indoor in Dec. if there are meets.

Still very light and fit, daily avg about 141.2 lbs.  

Another ATL track meet, fun times

 It was such a cool meet.  So many Olympians and world champions.  I learned that this meet is being used by the pros to get in their required number of meets per year per their Nike contracts.  

It was quite warm, was soaked after my warmups.  Had signed up the the 100m and 200m, but I felt rather sluggish and my performance was slightly slower than last time.  I actually ran the 100m twice and both times were just 0.01 apart, about a 0.10 slower than I ran last week, but I had a great time.  It's made me do some trouble shooting on what I have to do to get my 100 speed up.  I've got some idea, more about that later.

There were only 2 masters there this week, me and a 59 yr old, but he was not competitive.  Not hitting the time I wanted, I opted to not run the 200m and get in a later heat of the 100m.   (They have a heat at the end of the meet for those who were doing field events).  I felt a lot of soreness in my foot and some in my ham after the first 100, and I almost bailed on this race.  I decided at the last minute to jump in and ran almost the same time as the first 100m.  But ... I go to race against Chris Belcher!  He's a world class 100m elite pro, 2x USA Medalist at Nationals, has run 9.93 in the 100m, and represented the USA at World Relays where he won a Gold.  Watching the video of the start confirmed to me that my start is not a problem, however I did get a little off to the right side of the lane.  My reaction and first 3 steps were almost exactly with the elites.  However, my end game was not good.  I got tight in the last 30, and my turnover and knee lift needs improvement.  It was cool though, at age 60 racing a pro.   

Roya came by and took some photos and the above video.  There was an amazing 400m elite race.  4 elite pros in the final: Michael Cherry, Machel Cedenio, Matthew Hudson-Smith, and Vernon Norwood.  To everyone's surprise, they were all beaten by someone I hadn't heard of, an 18 yr old just out of HS - Justin Robinson who ran the fastest time in the world this year!  44.91.   It was amazing.  Michael Cherry was just a hair behind in 44.98.  5 guys under 47 in this race.  In the video you can see Roya and I on the far turn, (me in the white t shirt under the purple tent).  When those guys ran by, I was thinking 'who is that!' 

https://www.milesplit.com/articles/284301/justin-robinson-drops-4491-sets-new-world-best-in-400m

After my last race, I hung out with Chris and spoke to Olympic Champion Shaunae Miller-Uibo, World Champion Steven Gardiner, US National Champion Fred Kerley, Olympic Silver Medalist Erik Kynard, and others.  It was sooo cool.  I could list the names of a dozen world class pros there.  

Olympic 400m Champion Shaunae Miller-Uibo and World Champion Steven Gardiner, both from the Bahamas.

Chris Belcher - 2X USA Championship Medalist

Fred Kerley - USA National 400m Champion, World Champion USA 4x4 team

Erik Kynard - Olympic Silver Medalist - High jump

I'll post more details about the plan ahead in my next post.  Looking at a new approach to strengthening, drills, technique, etc...

Blocks and a few short sprints

I signed up for the meet Sat., not because I think I'm in a great position to improve, but the level of pros there literally looks like an Olympic final ... if they all show up.   It's CRAZY!  More about that later.  

Today, was warm and calm, 80º.  Didn't do much.  There were a lot more people there when I first arrived, but after a while, they left.  After a thorough warmup, I did a few full sprints and with blocks and spikes.

Hoka trainers on

stretches

3x100m striders, stretches, drills, bands, massage

50m acceleration

50m from 3 pt stance - 6.62

Puma spikes on

several block starts from the 200m start on the turn

100m from blocks on the turn - 12.87

50m from blocks straight - 6.51

I was going to run to run a 150m from the 200m start but I felt a soreness in my right ham so I shut it down.   Nothing like a strain, but just a little twinge.  I was able to run a flat out 50m from blocks afterward with no trouble.  I do think that 150m would have been sub 19 based on my 100m time.  My times were similar to last week but slightly faster.   

So, if my ham is ok, I'll run the 100m and if I survive with no issues, do the 200.  

139.8 lbs after workout

Look at this lineup for Saturday!!

400m Open 

Steven Gardiner 43.48  - 400m WORLD CHAMPION from the Bahamas

Machel Cedenio 44.01 - 4th in the Rio Olympics (the final when Van Niekerk set the WR)

Matthew Hudson-Smith 44.48 - Rio Olympic Final (8th)

Michael Cherry 44.66 - World Champion USA 4x4 team - 2019

Champ Page  45.54 

Oddly, US 400m Champion Fred Kerley is signed up to run the 100m, as is American HJ champion, Erik Kynard.  And ... this is really weird, Olympic 400m woman's champion Shaunae Miller-Uibo has signed up under shot put.  Why?  Very weird.  I think it may be to avoid publicity or to avoid violating a management contract.  I'm betting we'll see Miller and Kerley in the 400m.  

Search Results

Web resu

Also -  polevaulter US Silver medalist Cole Walsh, Olympic Silver medal high jumper Erik Kynard, and 3 pro women sprinters - Jessica Beard, Mikia Brisco, the fastest HS woman in the US - Tamari Davis.

WOW!  It only could happen here.... in a pandemic.

Split 400s, bleacher hops

 Warm and calm at the Sewanee track, upper 70ºs.   I did some resistance yesterday and was a little sore in the quads, probably from the new exercise, bleacher hops.  

Did essentially 400m type training this evening, plus a little power.  

Hoka trainers on

stretches

3 x 100m strides, stretches, drills, bands, massage

'split 400' - 300m - 43.23 / 60 sec rest / 100m - 14.16

'split 400' - 300m - 42.83 / 60 sec rest / 100m - 14.69

5 x 6 double leg bleacher hops

I did the second split 400m with several min rest but not full... my heart rate was well over 120 bpm when I started the second set, and the last 100m really pushed my limit since the 2nd 300m was faster than the 1st.   Just getting that last 100m under 15 was brutal.  

I did the bleacher hops in rapid succession.  Another way to do them would be to pause in between each hop and gather myself for a maximum push on each instead of using the momentum of successive hops.  Successive hops are a better workout as my quads were noticeably sore. 

So that's essentially my main workout for the week if I intend on racing again this weekend.   Don't know if I should.  Hard to make gains racing every weekend but since I'm able, I think it would be ok to view it as just a workout and not to expect a faster time than last week.   If I didn't go to the meet this Sat. it would give me an opportunity to do a more substantial workout on Sat., but if it's just a 100/200, I may be able to resume workouts on Sunday as I did this week.  I'll again decide by Thurs., and plan to do a short speed and blocks workout then.  

This coming meet looks to be just as cool as last week.  Already some of the pros signed up include: 2019 World Champion Steven Gardiner from the Bahamas running the 400/200 (ran the 6th fastest 400 of all time last yr 43.48), USA World 4x4 Champion Michael Cherry also running the 400/200, Mikiah Brisco - USA 2020 indoor 60m champion - she has run 10.96.  And... you never know who might show.  Two weeks ago Wallace Spearman raced (under a different name 'Wally Wallace' or something).   There have apparently been a number of pros that have walked in on the day of the meet and raced, but not formally registered on line.  They come sometimes a long way.  Cedenio came from Orlando, Norwood from Baton Rouge, Kendziera from SC.  So for me, only 2+ hrs isn't a long trip.  I felt bad for these guys last week because the elite 400m race, there was a timing malfunction and they got called back after racing about 150m.   They ran it again 25 min later, but Norwood opted to drop out of the 400m and run the 200m (in 21.1).   

I continue to be light and fit.  139.9 lbs after workout.

First short races in 2 yrs, Sunday workout

 The ATL meet on Saturday was great.   I didn't get the times I wanted but that's ok, I'll be back maybe as soon as next Sat to try again.   It was just great to be able to sprint a 100m and a 200m again and survive it without any strains or injury.  I also got to hang with the pros: Olympian Machel Cedenio (4th '16 400m), Vernon Norwood (World Champion USA 4x4 team), David Kendzaira (5th Diamond League 400mH final).  Very small meet, only about 25-30 competitors on the track.  A bit too hot, low 90s that kind of sapped the energy.  Unlike last time, it was an easy drive, about 2:15.  

So... my times... well ... 25.95 in the 200m, while substandard for me, is presently the  #1 time in world in my age group.  It would have actually medaled in Spain at World's in '18, but not in many other championships, (thanks mainly to Steve Peters and G. Zorn).   My 100m race fairly sucked, at 12.71, I've got some improving to do.  I tried some different spikes for the 100m, don't think they worked as expected.  (On the computer, my times were actually 12.701, and 25.941, but they always round up).  Nevertheless, I'm 0.05 behind my friends Shane and Lyon, the tied world leaders.  I know Lyon didn't use blocks in his race, but both reported significant tail winds.  

Pros: Vernon Norwood, Machel Cedenio, with David Kendzaira

I felt pretty beat after the races, but well enough to do a decent workout today.  Usually rest day after a race but I wanted to rest tomorrow instead... I mean rest from running, I may swim, bike, and resistance.  

Hoka trainers on 

stretches 

3x100m strides 

stretches, drills, bands, massage 

8 x 100m w/ 30 sec rest on turf 

6 x 6 stadium stair hops plyos

I added these double leg stadium stair hops plyos... its not much of a stadium in Sewanee, about a dozen rows so I jump from bleacher 1 to 3 to 5 etc... every other bleacher in rapid succession, 6 hops to the top.  After several of these, it's a good workout.   Need to work on stuff like this, resistance tomorrow, and maybe some hills on Tues if I hope to improve my times a little.  Need to get lighter and stronger.

139.6 lbs ! after workout 

50s and blocks

Just a little fast running today.  Warm and pleasant in Sewanee, 77º, light winds.  My wheels felt ok today so I entered Sat's meet.  Really just a training meet to see where I am on some shorter sprints.  I signed up for the 100m and 200m, but I probably won't run both.

Hoka trainers on 

stretches 

3 x 100m strides 

stretches, drills, bands, massage/roller 

50m acceleration 

Puma spikes on 

Flying 50m w/ 15m start - 5.94 

4 block starts 

3 x 50m from blocks - 6.69, 6.59, 6.53 

Flying 50m w/ 20m start - 5.78

Feeling ok, seems like I should be able to run 12.6 in the 100, or maybe break 26 in the 200, but we'll see if I survive it.  I've done so little short speed work this season so, it'll be a good training run.  Shorter sprints are fun if nothing breaks.  

There are still races there the next 4 weekends.  We'll see if I have enough juice left to race some more... been training now for almost 7 months now.  

I'm pretty light... 140.9 lbs after workout.  

Yet another championship opportunity dissolves.... the 2021 USATF Masters Indoor Championship will not take place at the NYC Armory.  It may still happen, but not on that wonderful track.  Vanderbilt has a full slate of indoor meets beginning in Dec.  So, if the college stays open, maybe there will be an indoor season.

Brief speed

On the track today as Sewanee starts to become a bit more busy... kids playing on the field, the local elementary school has started.  Mid 70ºs, light winds.

Yesterday, I cut and loaded some logs for firewood, some weighing 100lbs, so I got some exercise.  I felt a little swelling, when I started warming up but it went away.

Hoka trainers on 

stretches 

3 x 100m strides 

stretches, drills, bands, massage 

50m 85% - 7.36 

300m - 42.88 

200m - 26.62 (12.75, 13.87) 

50m from the line 3 point stance - 6.56 

The 300 and 200 were run with a 2 step start.  Was still surprised to see 12.75 on the turn for the first 100m, really faded in the last 100m, because I didn't take full rest between the sprints.   Was originally planning to do a split 500 with 90 sec rest, but I took a lot more than 90 sec.  My Gymboss beeping  timer died after 3 yrs of use, so I didn't do the limited rest set.   I'll miss it because it'll take a 9 days to get another one. 

Was going to do more but I think if I'm going to race some short sprints, I should be: 1) healthy, 2) light.   So, I may race this weekend without a lot of work this week.  100m speed is somewhat innate anyway, so it wouldn't matter what I do on Thurs.  I will decide on Thurs if I feel up to it.  I should just do it to see where I am, and for practice, not expect a world leading time.  I may sign up for the 100 and 200, but may just run one or the other, probably not both. 

142.0 lbs after workout. 

300s

Felt a tad 'cool' tonight, mid 70s and breezy, rain was threatening but never came.  My third workout in the '3 every other day' workout cycle before I take 2 days off from running.  I definitely need it as my L ham was a bit sore today.  I basically just ran 2 hard 300s today.

Hoka trainers on 

stretches 

4 x 100m strides 

stretches, drills, bands, massage 

50m - 90% 

300m - 42.62 (13.25, 14.23, 15.14)

300m  - 42.10 (13.28, 13.84, 14.98) 

150m strider on turf

I think my ham soreness was due to the speed work I had done in spikes the last 2 workouts, plus the ham / glute sets of resistance work I did the other day.  Feel like I'm losing my edge a bit, a week of without any tempo, over distance, or speed endurance work... I don't really know if I can make any significant gains the rest of this season before I shut it down, however, I'd still like to run a 100 and 200m at some point. 

After almost 2 yrs, I was actually able to post my results on Masters Rankings.  Good to be at top for the moment, but I don't expect to maintain the #1 World Ranking (M60 400m) as the EU opens up and more meets are held.