Wednesday, December 30, 2020

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.  



Saturday, December 26, 2020

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.





Tuesday, December 22, 2020

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


Sunday, December 20, 2020

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.    

Friday, December 18, 2020

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.







Saturday, December 12, 2020

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 ...



Wednesday, December 9, 2020

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.

Saturday, December 5, 2020

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.  

Wednesday, December 2, 2020

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!