Gym and track meet schedule

I was at the gym tonight doing my favorite machine, the rotary hip-glute machine and while carrying dumbells out of the free weight room I was confronted by a student football player who told me I can't take the dumbells out of that room.  I had to refer him to the Assist AD if he had a problem, and ignored him.  The thing is, I've been adding weight to this machine for several yrs, and just repaired it.  It's working fine and if it breaks, I'll fix it again.  I really believe no one at Sewanee cares about this 30 yr old obsolete machine more than I do.  The thing is... all these college athletes and coaches will be gone in 4-5 weeks, drinking beer by the lake, and I'll be still here, training in the gym alone and on the track in the sweaty hot months of May, June, and July, getting ready for Nationals.  I don't need to have someone to telling me what I can't do in my training, especially a kid.  Been at it for a decade.

Tonight, I did 5 x 45-50 w/ 300 lbs.  150 lb stack + 2 x 75 dumbells. 

Lee University Track Meet

Lee just changed the schedule for the Flames Invitational on April 9-10.   They moved the 200m event to Friday 5:00 pm and the 400m is 12:20 on Sat.  I'm thinking about running both races and getting a room in Cleveland, TN on Friday so I don't have to drive back to Sewanee during Friday rush hour.  It's only 84 miles from Sewanee, but you have to drive through Chattanooga which is frequently problematic.  So, we'll see.  

Speed day

 Beautiful day but a bit windy.  69º, sunny at the Sewanee track.  Did a little more volume on speed day and took my time in between sprints.  Stayed in trainers except for the 200m.  The 400m, I took it sub race pace on the first 200m.  All sprints with a 2 or 3 step rolling start.

Hoka trainers on

stretches, drills, 2x100m, bands

400m - 57.90  (27.43, 30.47 / 41.87, 16.03)

300m (turn-straight-turn) - 41.01 (12.63, 13.56, 14.82 / 26.19 / 14.82)

60m relaxed - 7.41

Puma spikes on

200m - 25.50 (12.28, 13.22)

Hoka trainers on

2 x 150m - 18.50, 18.72

Neg split 400m - 63.37 (32.60, 30.77)

This gives me a basic indication of where I'm at.   If I turn a 41 flat first 300, I should be able to manage a 16.5 for the last 100m, putting me at about 57.5.   I think it will take quite a few more training cycles to get that last 100m under 16.  Actually, at race pace, I may be under 41 for the first 300m, as I was when I ran my last speed workout.  But, even with a sub race pace first 200m, I still ran 16 in my last 100m today.  Best case scenario right now, 40.5 first 300m, 16 low, last 100m - would put me at 56 high - 57 flat.   The question is, if I went out a second faster in the first 200m - like around 26.5 would I lose it in the end?  Possibly.  It's a split second game.  

Today, a 41 flat 300m isn't too bad 45 min after a 57.9 400m, and neither is 25.5 for a 200m, 35 min after that.  I then put the trainers back on and ran some 150s with form in mind and finished the workout with a neg split 400.  Fairly decent volume for a speed workout.  I think I may be in better 200m shape right now.  I hope to run under 25.7, what I ran in Spain in '18.  

Going to the gym tonight to do my favorite machines.  Will be storming tomorrow, but if there's a late morning break in the rain, I may do something on the track, but that's unlikely.

I was wrong, the Sewanee team does have a few lacrosse games remaining... one is Friday at 3.  So, I may do my overdistance workout late morning.  It's forecast to be only 34º !! by 10am on Friday, but sunny.   Looks like a hard freeze on Thurs night, forecast low of 23º.  Haven't seen weather like that for a month+.   Will be bringing in some firewood.

Happy to be fully vaccinated, zero side effects and happy to have received the carpal tunnel injection so I can sleep now.  

137.3 lbs after workout.  Eating a bit more.  

shots and weights

As I mentioned, I fixed the glute machine.  The cable wasn't long enough but it seems to work just fine with one lower pulley instead of 2. (see bottom of photo)

Now I can bust some butt.  I loaded it up tonight with 140 lbs - two 70 lb dumbells on top of the 150 lb stack.  I did 5 x 50 each side and it worked perfectly.  I'm inclined to order the correct cable, maybe the machine would last longer, but for now, it works and the cables do not rub anywhere on the machine, although close.  

I couldn't wait for the PRP injection in my carpal tunnel to work so I got yet another steroid shot today, so hopefully I can sleep.  

Yesterday, got the 2nd Moderna covid vaccine,  ZERO side effects, none.  Fully vaccinated now. 

I had a student drop off my teaching schedule for the next 2 weeks so I can train Monday and Tuesday nights in the weight room if I want.  

Tomorrow is speed day and it looks beautiful.  Sunny, near 70º.  After Wed, winter returns.  It will be below freezing for 3 nights in a row, but sunny for a week + and a warming trend.   Friday will be crisp and cool for overdistance, sunny and a high of only about 50º.   

This body weight experiment is working, I'm feeling far less wear and tear and/or pain in the foot or joints since I dropped below 140 lbs.   I haven't felt the need to train on turf for a while.  I'm eating basically high protein, low fat, low carb.  Mostly chicken, fish, eggs, milk, shredded parmesan, berries, raw vegetables,  juices - orange, cherry, pomegranate, coffee, Hammer Recoverite, protein powder, and collagen powder.  Also, ordered some BBQ salmon skin chips.  Great snack food but a little expensive, a great nutritional profile - 10g protein,  5 g fat, zero carb.   Recently, just started adding occasionally a little oat bran and bread.   One main meal after training.  

Was 137.7 after weights tonight.  

 

tempo 300s

After heavy rains last night, Sewanee was cooler today, mid 50ºs, shifting NW winds, mostly cloudy with some sun.  I didn't feel optimistic coming to the track today due to poor sleep last night, but I always feel better after a workout.  Killed it again.

Hoka trainers on 

stretches, drills, 2x100m on turf

4 x 300m w/ 2:30 rest - 48.17, 48.48, 50.97, 48.32 (avg 48.99)

Just slightly faster than last time, about 49 avg.   Was going to do more, but I have to get out of town today for my 2nd vaccine.   Then tomorrow, another steroid shot in my carpal tunnel so I can sleep again.  

I fixed the glute machine last night at the Fowler Center.  The cable they received was too short but I made it work by eliminating one of the 2 lower pulleys.  I did 6 sets (3x each side) with 120 lbs added to the stack.  Worked fine.  I may order the correct cable and install it, but for now, it works.  I may go in tonight to work out, or I may wait til tomorrow night.  Be back on the track for speed work Tues.

Another all time low for weight:  136.2 lbs after workout, and that's after I ate breakfast.

USATF Masters Nationals are ON! July 22 - Iowa St.

 I got the facebook post from Jerry at like 6 am... Masters Nationals are on!  Sacramento St. backed out and Iowa State put in a bid which was accepted.  

So, I'm off to Ames Iowa in July!

over distance - 2 x 600, 500, split 400

 Perfect weather, sunny, warm but not hot, 71º, light winds, but it felt hot in the bright sun.  This is the same over distance workout I did last Sunday.   Felt hard, probably because I didn't sleep well, but times were ok.  Got it done.

Hoka trainers on

stretches, drills, 2 x 100m

600m - 1:42.06 (31.53, 34.85, 35.68 / 66.38 / 35.68)

600m - 1:44.59 (32.06, 35.50, 37.03 / 67.56, 37.03)

500m - 80.94 (14.59, 15.29, 17.34, 17.06, 16.66 / 64.28, 16.66)

'split 400' - 300m - 43.54 / 1 min rest / 100m - 15.35

Similar times to last week, except the 2nd 600m was slower because I went with less rest.  My heart rate was still over 120 when I started the second 600.

I stopped by the weight room on my way back and they still haven't fixed the glute machine.  Seems like the typical Sewanee laziness and disorganization.  I'm about to order the part myself and fix it.  The AD says they have the part so I sent him an email, and I offered to fix it and asked him to leave the part at the desk.   Such a simple job.   The machine has been out a month.   I was hoping to get on that this weekend, but I'll have to depend on bands and other things.  Strength training is important to maintain as I get lighter.  Tomorrow, I'll do the bike climb and resistance.   Sunday, intensive tempo.  

Lighter than ever:  136.5 lbs after workout.  Probably the lightest I've been in my adult life.

Speed

 Beautiful day, 65º with an occasional south wind.  Yesterday, I did Roarkes Cove Rd on the bike a little weight room resistance.  They still haven't fixed the glute machine.  Definitely feel fit and super light, made it up the mtn in 22:39, which I think is my fastest or 2nd fastest.  

Today, race pace, just 2 sprints.  Track was a little wet and when it is, the 400m start is slippery due to the lichen they've let grow on those outside lanes under the tree.  I ran from lane 5 today which was a little better.  As usual, these sprints were done with a 3 step rolling start.  

Hoka trainers on

stretches, drill, 2x100m, bands

2 x 50m

300m event run from 400m start (turn-straight-turn) - 40.57 (12.75, 13.54, 14.28 / 26.29, 14.28)

Adidas spikes on

200m - 25.88 (12.28, 13.60)

I exceeded goal pace slightly on the 300m sprint, was aiming for 13,14,14 or 27,14.   Ended up at 26.29, 14.28.   Hard to tell what a 400m would be at this pace, but judging by the way I felt, I think it's definitely 57 pace.  Feeling pretty good about it, but I need to constantly remind myself about form.  In the 200m I put the spikes on and went out 100%, faded a little near the end, still fairly fast.  

I've only been below this weight once briefly when I first started masters track 10 yrs ago, (but it wasn't precisely measured).  I now have a standard physicians beam scale and can say I'm probably as light as I've been as an adult, and likely below 10% bodyfat.  

137.0 lbs after workout

tempo 300s

 Perfect day in Sewanee, 67º, partly cloudy, light winds.  On the track a consecutive day because it feels ok and the weather is irresistible.  I killed it today.  Fastest 4x300 in 3 yrs I think.

Hoka trainers on

stretches, drills, 2 x 100m on turf

4 x 300m w/ 2:30 rest -  46.84, 48.07, 50.29, 50.96 (avg 49.06 sec)

200m - 27.01

I feel like I'm making progress, now I need some rest from running tomorrow, then speed work, and strength work.  Haven't put in this kind of volume in 2 consecutive days in a while, 3500m in 2 days.  

My training schedule for the upcoming week will be bike ride tomorrow and weights in the evening, speed work on the track Wed, then another workout cycle Fri, Sun, Tues.  Hoping that my 2nd covid vaccine on Sunday after my workout won't affect me much.   I have two 3 day/week workout cycles before my first college meet on 4/10.  Been also doing a lot of ab and upper body stuff at home.  

After my workout, I hiked down into the Shake Rag hollow and yes, wildflowers are blooming!

139.1 lbs after workout 

over distance day - 2 x 600, 500, split 400

Perfect day to train at Sewanee, 60º, party cloudy, light winds.  Warm enough to train shirtless.  Solid workout, feeling fit and light.  What are the chances I could run the same exact time to the 0.01 for two consecutive 600s?  Not a typo.  

Hoka trainers on

stretches, drills, 2 x 100m

600m - 1:42.31 (31.72, 35.45, 35.14)

600m - 1:42.31 (31.37, 34.94, 36.00)

500m - 80.74 

'Split 400' - 300m - 44.07 / rest 60 sec / 100m - 14.76 

2100m, it was the most volume I've done in a workout this year I think, and the 600s were much faster than last week, and weren't a killer.  The last split 400m was the killer.   

I think I have to work twice as hard as the college sprinter who runs 52, in order to run 57 at age 60.  But, it's all about the journey.  I'm really digging this lighter weight.  Lighter than high school.

138.2 lbs 

I saw the Asst. AD and he said they're going to repair the glute machine this week.  Been doing a fair amount of upper body and ab work.  Did a PR 24 pullups yesterday.

End of indoor season

 I never thought I'd have an indoor season but was happy to race 3 weekends in a row.  As expected, didn't one up myself this weekend, ran almost a carbon copy of the ill executed race I ran last weekend, but a few tenths slower at 58.12.   I again went out in about 26.1, and totally rigged in the last 30m.  Was hoping for a breakout race, but not ready yet.  It's going to take a longer training cycle and more speed work / event runs.   I'm enjoying my lighter weight but it's no help if a race isn't executed right or my conditioning isn't there.   I'm trying to race at my 55 pace where I'd go for 13,13,14,15 splits.  Not even close to that.  More like 13,13.3,15.3,16.3.  Need to reacquaint myself with proper pacing and not over estimate my conditioning.  I only trained Monday and Tues this week, not enough to make any substantial gains.  

There were people from everywhere at this meet.  Cynthia came from Hawaii, Lynn from FL, Jim from Boston, others from Wisconsin, etc...   The other thing I was curious about this weekend was my fellow M60 masters, particularly Don, who drove 9 hrs from DC to get to KY.   He ran a respectable 60m - 8.00, 2nd only to Alan, but was a bit underwhelming in the 200m - 26.92, more than a second slower than I ran last week.  My 1st 200m split in my 400m was about 26.1.   So, I'll retain the WL in the 200m and 400m, for the indoor and so far in the outdoor seasons combined, but the indoor season has been very limited in Europe.  No indoor meets in Germany, UK, France to my knowledge, only a scattered few indoor results from Poland, Finland, Iceland, Italy, Canada, Estonia, Turkey, Russia, Spain, Portugal, Croatia, Greece, Ukraine, Bulgaria, Belarus, Romania ... but of course, many outdoor results in from Australia / NZ.    

So, returning to training tomorrow, I'll be back at it for some over distance.  Going to do one day of over distance, one of intensive tempo, and one of speed / event runs.  I may see if I can tolerate 4 running workouts a week.  Like maybe Sun, Mon, Wed, Fri.  We'll see.  Next meet will likely be in 3 weeks where I'll make my college meet M60 debut.  Hope to run at Sewanee in 4 weeks.   I looked at their results from Friday's meet.  I wouldn't have finished last, even with the time I ran this weekend.  

Also, I would urge my masters colleagues to donate on behalf of Masters Track to the KTCCCA meet host organization who have put on this great series of meets at the Norton Center in Louisville.  If you wish to donate, go here:

https://www.athletic.net/donate/7774

Pre race shake out

After taking Wed off, I was hoping to get on the track Thurs night at MTSU, but I passed.  Conditions were brutal, cold, rain ending, stiff north wind, wet track with standing water, cloudy and 44º.   So, I stayed home and did some resistance bands and stretching.   Today, I went out and conditions were only slightly better, but it was dry.  Cloudy, north wind, and 46º at the MTSU track.   Nice to be back to the MTSU track for the first time this year.   It reminded me how much tighter and faster it is compared with the Sewanee track.  Nice to around a natural grass field too.   Didn't do anything race pace today, just a bit less, thinking about form.  Took just a few minutes between reps

Hoka trainers on

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

300m - 43.56

2 x 150m - 20.69, 20.07

Short and sweet.  Felt good, really light, like running on air.  Why?  Because I am. 

137.9 lbs after workout.  This is the lightest I've been in years.  Maybe several years.  I may actually race at under 140 for the first time in a decade or so.  We'll see if it translates to speed.  It may not now, but as the season goes on and my conditioning improves, I can't see how it won't help as long as I stay strong.   I did 24 pullups this morning.   I think my bodyfat % is now below 10%.  I'm a few lbs less than I was in HS.  

Tomorrow's race will be in the morning unfortunately, so I'll have to get up early.   They are seeding by age and I have lane 5 in a heat where the next fastest guy is seeded at 68.  It is really against my conventional wisdom to expect to better my time from last week, racing 3 weekends in a row.  Rarely have I ever done that.  But, it will be good learning experience since this is only the 4th 400m race I've done since Spain in Sept '18.   And it will be good to see Don and Lyon race.   It is such a small meet, I don't want to race the 200m less than an hour after the 400m.  Don and Lyon know the times they have to beat from Alan and I who are presently WL.   I would actually be surprised if Don doesn't run 25 on this fast track.   Lyon has a good shot at beating Don in the 60.   

This track is so fast, I'm sorry I didn't try and get Jim, Anselm, and maybe Ben or Ron together to break the M60 indoor 4x400m relay world record.  It's low hanging fruit, and would only require a 59.5 per leg. Maybe next winter.   

tempo 300s

 Rain ending this morning in Sewanee, upper 50ºs, some fog and winds S/SW.   I was feeling like I wasn't ready to do an intensive tempo workout today after yesterday's volume, but it went real well, despite the wind and wet track, and the fact this was the 5th day in a row I've been on the track.   Happy to say, my body is holding up, due in part I think to my low body weight and good shoes.  So, I guess I'll give the indoor 400m one last shot this season on Sat.

Hoka trainers on

stretches, drills, 3 x100m warmup

4 x 300m w/ 2:30 rest - 48.17, 49.26, 51.10, 49.85 (49.60 avg)

This was my fastest set of tempo 300s in 3 yrs, slightly faster than I was running in June '20 and the fastest since 2017 when I used to do 2 to 2:15 rest.  Surprising since it comes on a consecutive day of training with not much recovery.  However, after my workout yesterday, I didn't do anything but rest and nap.  That was helpful.  My lower ham is still a bit tight but better.

I hope to be out on the track Thurs just before sunset in Murfreesboro and a shake out Friday.  I may do some 200m race pace on Thurs, but keep the volume low.  

139.4 lbs after workout.

volume overdistance: 600s, 500

 Back out today on the track, nothing fast, just some over distance volume.  Low 60's, variably cloudy, winds gusting from the SW.  Didn't kill myself in terms of times or effort, just wanted to get in some volume.  

Hoka trainers on

stretches, drills, roller, 2 x 100m on turf, 50m acceleration

2 x 600m - 1:45.26, 1:44.23

500m - 83.20

The first 600m felt pretty stiff and clunky, wasn't too hard or fast, and with about 15m rest, I did another but a bit faster.

After these I was debating on what to do.  Almost walked away at that point, since I may be out tomorrow for some intensive tempo... but I decided to run a 500m.   It actually felt much easy than I expected.  After a 400m of 66.7, I was able to sprint the last 100m in 16.5 and it felt pretty strong.  

It's probably a 'fools errand' to expect to improve on my 400m this weekend after racing 2 weekends consecutively.  There is a reason the pros don't race consecutive weekends, let alone 3.  But, I'm still a go to try.   I'll train tomorrow and maybe a little Wed and a shake out on Friday.

140.6 lbs after workout

200m indoor race

Mission accomplished.  Improved on my WL time slightly, despite running with a sore ham.  Just happy to have raced, walked away without injury.

200m - 25.88 

I was worried about this race because of my ham soreness, but it was ok.  Now several hours later, it's actually less sore than before the race.  This weekend was again a learning experience.   Both races, not particularly well executed.

After being reshuffled twice, I ended up in lane 4.  Not bad, certainly better than the other masters guy, an M52 guy who drew lane 1, (he finished at 28.80).   It was a full heat of 2 masters and 4 kids aged 16-19.  Before the race I said to the teenager in lane 3, 'don't let a 60 yr old man beat ya'.    He did end up getting me by a few tenths but he said to me later, "you really had me worried for a while there."  LOL  I did fight with this 19 yr old in lane 2 all the way up the home stretch, and he got me by 0.01.  I tightened up at the end, lost a few tenths I think. 

However, it was my fastest 200m since Spain, and just 0.18 slower than I ran at the outdoor World meet in '18. Definitely room for improvement.   Also, Poland just held an indoor Masters Championship event in Torun, site of the 2019 WMACi championships, and the Estonian guy who beat me in Spain (now M59), won their M55 200m in 26.12.   Their 400m M60 champion ran just 60.98, and 26.67 in the 200m.  Indoor rankings were a bit sparse due to covid this year, but there were major indoor meets in the US, Italy, Canada, and Poland.  I think there was one in the UK as well, not sure.  Nearly all the outdoor rankings are now out of Australia and New Zealand.   As our indoor season winds down, so does the Aussie outdoor season.  I expect to begin seeing more outdoor results from Europe in April.

Since my ham is ok, I hope to train tomorrow, Monday, Tuesday, and Thursday after work in prep for my last shot at a 400m indoor season PR in Louisville on Sat.   

I was 140.5 lbs when I returned from the meet.  Weight is better than last week.

Indoor 400m race

 400m - 57.81

Went for it this time, and a bit too hard, and rigged in the end.  Not quite yet in shape to sustain the second 200m after going out in 26 flat.  Last week I went out about 26.9, so I need to hit somewhere in between to break 57.  I literally went out at WR pace, and the last 30m seemed to take forever.   Looking at that race clock at 52 tick down as I tie up in the last 30m is a helpless feeling.   

Still, it's the only M60 400m time in the world so far this yr in the 57s.  I'm hoping to take one more crack at it next weekend as I'm signed up for just the 400m.  

As soon as I started the race, I became aware of that soreness in my lower ham tendon behind my knee.  No sign at all of the quad issue I had earlier this week.  It's just sore, and it's not in the main muscle, so hopefully I'll be able to run the 200m tomorrow.  It's a long long wait because the 200m is the last event and the meet starts at 2:00 and it's a much bigger meet than today.  Several heats and I think as many as a dozen in the 200.  I actually signed up for all 3 sprints but with this soreness, best not to race the 60m and just go for the 200m.  I may not race til after 4:00 pm.   Right now I have lane 6 which would make it worthwhile as long as they don't change it.  If I'm too sore, I'll just can it and go home.   

Nice weekend ... watch TV, eat, sleep, race, drive.  

pre race day shake out

 Warm and variably cloudy this early afternoon in Sewanee.  I carefully stretched, did drills, bands, massage and a brief 100m tempo set on turf.  Every thing is go.  Just a few minor sore spots - R hip flexor and L lower ham tendon.  I should be fine for tomorrow.  Heading to Louisville tonight.  

On the initial heat sheets on Sunday, I lucked out and got lane 5 in both the 400 and 200, although I'm really not sure if I want to race 2 400s on consecutive days then a 200m.    We don't have lane assignments for tomorrow but only 3 of us are running the 400 so should be lane 5 or 6.  I guess I'll decide after the first 400 what I'm going to do.  Hell, I might even run both races both days, although that is probably asking for trouble.  

Hoka trainers on

stretches, drills, bands, massage, 2 x 100m strides

4 x 100m on turf w/ 20 sec rest ~ 14.5-14.8

more stretches and massage

 

I can't recall the last time I was this light.  I'm now 2 lbs lighter than peak season in July:  

138.3 lbs after workout. 

It's a great time to alive in Sewanee, just 2 weeks from wildflower season, in shape and training, and just mailed the check today to pay off my house.  Hopefully will be debt free for life.  

Schedule update - Sat meet is on

 Looks like they're going to allow 3 masters to race after the kids at the Sat meet.  So, I'll be fairly certain to get a good lane on Sat., but Sunday, we'll probably be mixed in with the kids so maybe not as likely as good chance for a good lane on Sunday.   So... not sure I want to run both races both days, so we'll see.  I think first priority is the 400m, and also less chance for injury, so I guess I should run the 400m for certain on Sat. just see how I feel afterward.  

One other masters is a 59 yr old who is not fast, and the other guy I couldn't figure out.  Seems to be an open level hurdler.  Sunday meet, there are a couple younger elite masters in their 40s.  

So... off to Louisville for a 2 night stay.   

Schedule

It looks as if the Masters/Open meet on Sat indoor in KY has been closed to masters and open, so I'll be in just the Sunday meet.  Hope for good lanes.  Then the following Saturday is the KY Masters meet which will be a very small affair with only 50-60 entries, and that will be the end of indoor season.

So, I'll have weekends of March 27 and April 3rd no meets, then an option for either Lee or Berry College meet on April 10, then Sewanee's meet on the 17th.  Lee and Berry are formally accepting unattached but I'll need permission from Sewanee.  Lee is closer, only 70 min away.  

After that, there are a number of those kid infested TrackLab meets but I'll probably pass on those.  My next meet may not be until the Nashville Masters on May 15.  Then on May 30, Atlanta relays.  

I'll update this schedule in the sidebar as it becomes more clear.

Still waiting and hoping the USATF Nationals will be announced as a go.  I hope they make vaccinations required.  

Tempo 300s

 Feels like spring, sunny, mid 60ºs and windy... gusty W/SW wind at the Sewanee track.  Got out early today to do this 'gold standard' tempo workout since I work this afternoon in Murfreesboro.

Hard workout but didn't kill me.  Felt pretty good.  Ran a 200m hill sprint afterward.  No pains or strains.  Should be good to go for another weekend of racing.  

Hoka trainers on

stretches, drills, 3 x 100m, bands

50m acceleration

4 x 300m w/ 2:30 rest - 48.47, 49.19, 50.79, 51.54 (avg 50.0)

200m hill sprint - 41.74

Yea, technically just under 50 avg... (49.9975).  My fastest set this year, good considering the wind.  On par with and slightly faster than the same workouts I was doing in June, but significantly under the standards of 2015-17 where I was doing the same or faster w/ 30 sec less rest.   

This was the lightest I've been for workout in a long time and I could feel it.  Even on the last rep, I got the final 100m in under 17 and I just feel 'bouncier,' like I'm running with less gravity, spending more time in the air.  Tomorrow, I'll be off and Friday, a light shake out workout on turf.

Yesterday, I did a hard bike ride in the morning and resistance bands in the afternoon.  

I wonder what my limits are.  If I keep busting it, and don't get hurt, and keep getting lighter... will I be able to go 56 or even break 56?  Hasn't been done by an M60 American in 9 yrs since Charles Allie.  This weekend I'd just be happy to better my times.  

139.3 lbs after workout

300s, 100s

It was a beautiful day in Sewanee, bright sunshine 63º early afternoon, light and variable winds.  I wasn't sure what to do today, to run submaximal 400m pace and put in some volume or tempo?  I originally planned to do a faster shorter tempo workout, like 3x300 at 48 w/ 3 min rest, but I decided to run the first 300m at close to race pace then take ~10 min between, far easier than a tempo workout.  I probably shouldn't have since I 'felt something' in my quad on the 2nd 300, so I have to be careful.  I wouldn't call it a strain, but maybe a slight strain, I massaged it out and ran another 300m and it was fine.  I then went to run a fast 150m, and bailed halfway just to be careful.  I finished with a couple 100s on grass, felt fine.  I then went to the gym and did one set of quad, ham, and adductor machines.    

I've been running 4 days in a row and maybe should take tomorrow off and do a good submaximal tempo workout Wednesday morning.   Definitely want to do a good comprehensive prehab strengthening routine tonight and tomorrow to ward off any possible issues.  

Hoka trainers on

stretches, drills, 2 x 100m

3 x 300m w/ 10m rest - 42.06, 44.55, 45.37

100m - hard (150 dnf)

2 x 100m on turf w/ 30 sec rest ~ 15.5

142.0 lbs after workout.

1st indoor race in 3 yrs

58.50 - 400m  /  25.97 - 200m

I had good experience at the impressive new Norton Center track in Louisville.   The facility is nothing short of incredible, world class.  And so needed.  There are so few such tracks in America and now it's great there's another one within driving distance.   Brand-spankin' new banked Mondo!   I found a spot in the far right corner of the track area where I home based, warmed up, and hung out.  I was never in close proximity with others and every was masked up until the the starter gave the command to remove the masks.  I felt it was quite a safe environment, not a big meet or a lot of people for such a huge space.  

Although these times aren't as good as I had hoped, I did achieve my goals as there are both presently world leading.  And... the circumstances of the races tell me I can really improve on these times.  Huge credit goes to Tim King, president of the KYTCCCA, for hosting so many meets open to masters and all ages.  I am going back there to race the next 2 weekends!

This was my first time running exclusively against high school age kids.  I took second in my heats and it seems to be a good match, as I can usually only beat a lesser percentage of college athletes, I'm right in the mix with high school.

400m -  This was one of the weirdest 400m races I've run.   In lane 4, right out of the blocks, the kid in lane 5 crossed over and ran nearly the entire first lap ahead of me in my lane.  Looking at the results, seems like he was never officially DQd.   I guess the official didn't notice 2 runners in the same lane at the break point.  He was ahead of me and didn't impede me but the kid in lane 6 did.  I was afraid this would happen.  He got way out in front and died around the 280m mark on the back stretch.  I caught him just before the turn and had to slow up, he really started slowing down.  I really had little choice but to pass him on the turn in lane 2.   It probably cost me at least a half second.   I ran a relatively conservative race, hitting the 200m split around 26.9.  I didn't rig at all in the end and felt as if I could have run faster if I risked a little more at the beginning and wasn't impeded.  I really wasn't that tired afterward.  I found a video of this race and here is a shot where I caught the kid on the back stretch and had to slow down.  The last shot is of the finish, me crossing in lane 2.   I should have been credited for winning the heat because of the cheater in front.

60 yr old beats 18 yr olds - 400m

200m - Being a relatively small meet with just 4-5 heats, there was only one event - the 800, between the 200 and 400, so I didn't get full recovery, only about 45 min from the end of the 400m to the start of the 200m.   I think I could shave off a few tenths if I were fresh.  I got lane 4 which wasn't the fastest lane, but at least better than 2 and 3.   Here's the finish line photo from the 200m.  I'm in lane 4, edged out the kid in lane 2 by .01.   He's 15, 1/4 my age.

Just one of the boys... 2nd in my heat of the 200m

The starter, who was about my age, came up to me after my races and handed me the starters gun shell and said he appreciates what I have to do to run this fast because he used to run the 400m.  Then I told him my age and he really was impressed.  He thought I was in my 40s.

I really wish this timer wouldn't use lanes 1 and 2 for the long sprints.  It's a gamble whether or not I get a decent lane.  That's why I registered for both the 200 and 400 in both Sat and Sunday meets this coming weekend.  I plan to chose the races where I have the best lanes.  I'm hoping the 200m on Sat, and I just may run all 3 sprints on Sunday for a workout.   

 It was a good start to the season.  I was watching carefully the times at the AAU Masters Championship in VA Beach going on at the same time.  Ron, the guy who beat me in my last indoor 400m at Nationals in '18, only ran a 60.32 and 26.56.   I bettered my '18 nationals time by a few hundredths although that was a much slower flat track.  

 The only problem with running every weekend is the lack of opportunity to do hard training cycles.  I may try to do consecutive days today and tomorrow although I may need to do some on the turf.  

Great to be in Sewanee with spring on the doorstep.

Pre race shake out

Sunny, breezy and cool at the Sewanee track.  The college team had timing set up for a time trial.  I spoke briefly to the coach, he said they just purchased a new Eagle Eye timing system.    If I didn't have a meet and I knew he was doing this, I might have asked him to jump in.   My feet took a beating yesterday from 700m of sprints in spikes, so I stayed on the grass today. 

Hoka trainers on

stretches, drills, bands, massage gun

5 x 100m on turf with 30 sec rest ~ 15 - 15.5

stretches

Still think I'm not where I should be in terms of conditioning for the 400m.   A last 50m 'rig' waiting to happen.  But, this is just the first meet of a long season, and being light, injury free, and healthy is everything.  Be happy to break Rob's outdoor WL of 58.60.  That would be a good goal for this first meet.  

139.8 lbs after workout.  Lightest this year.  The pursuit of strength to weight ratio is on going.  The new Wellness center gym is open now til 11pm every night.  They unfortunately don't have a hip/glute machine but they do have a new stairmaster, the kind that looks like a staircase.  

I enjoyed watching the Sewanee time trials.  They've got some good sprinters.  Three 400m guys running about 52, 55, and 57 today.  The girls, not so fast, about 65 for the winner.  

Event runs - 300, 200s / Adidas spikes trial / Sunday's meet

Cloudy, breezy, and feeling cold at the Sewanee track, about 49º.   I'm set to race my first indoor meet in 3 yrs this Sunday in Louisville.  It's mostly a high school meet, they're putting all ages together.  I'll be racing 16-18 yr olds.  There are a few scattered masters, there's an M71 yr  running the 60m,  and an M55 in the 400m but he's seeded at 66.  More about that later.

It went a bit better today than last time but I know I have work to do.  I think I have a chance to run 56 later this season if my training goes well, I don't get sick or hurt, the conditions are right and I execute. 

Also, today I tried out a new pair of spikes that I bought used on Ebay for $25, Adidas Adizero Prime SPs.  Last yr's model I think.  I used then in my 300m event run.  More on those later. 

I rode my bike to the track from the auto place where I had my oil changed so it was a bit of a warmup coming up that hill.  

Hoka trainers on

stretches, drills, bands, 2 x 100m

2 x 50m on turf - relaxed, 6.91 

Adidas spikes on

300m event run (straight-curve-straight) - 40.93 (12.66, 13.44, 14.88 / 26.10, 14.88)

Puma spikes on

200m - 26.09 (12.48, 13.61)

Adidas spikes on

200m - 26.72 (12.56, 14.16)

All the event runs were 3 step rolling starts, trying to simulate 400m race pace.   I could tell by the way I was slowing in the 300, at that pace my last 100 would have been 16.5ish .. which would still get me in about 58.  The splits were almost identical to my previous 300m event run in trainers but my form was definitely more relaxed.  Still too hot for my present level of fitness.  I'd definitely rig the last 50m if I go out in anything close to 26 low.  

The first 200m was nice but the last one felt clunky as I was getting tired.  

I think I'll go out tomorrow and run a negative or even split 400m just to work on my fatigued form. 

I am officially at race weight: 141.4 lbs after workout.  

Adidas Adizero Prime SP -  The Adidas are nice, at 3.95 oz, the lightest sprint spike I've ever used.  These have 5 non-removable compression type spikes in a rather unusual pattern.  The fit and feel at first was a little sloppy because I didn't lace them tight enough and my foot moved a little because the material is very smooth and slick.  Even though these are lighter than my Pumas by 1.24 oz, I think I like the Puma's better because of the feel, the risers I use, and the fit. Sprint spikes aren't supposed to be comfortable but the Pumas did feel a bit better.  I'll likely race in the Pumas. 

Sunday's Meet:

I got decent lanes.  Lane 4 in the 400m and lane 5 in the 200m.  It was pure luck since they are unfortunately using all 6 lanes ... which is very bad for long sprints indoors.  Unfortunately, the 200m is probably less than an hour after the 400m.  The only event in between is the 6 heats of the 800m which won't take 45 min.  One other bad thing about the meet is I think, they are going to run the 400m without starting blocks. The good thing about this meet is that they're doing it in 2 sessions: kids 14 and under in the morning and ages 15-99 in the afternoon.  

In my heat of the 400m, I'll be racing three 16 yr olds and two 18 yr olds.  In my heat of the 200m, I'll be racing two 15 yr old, two 16 yr olds, and an 18 yr old.  I seeded myself at 25.7 which is a bit too optimistic.  Be happy to run 26 flat.  I'll be going up Sat night and staying over.  

sprinter food and body weight

 As I lose those last few lbs, I'm really watching my diet.  I can feel a big difference in my speed on the track.    I eat once a day after training and have been starchy carb free for pretty much 4-5 weeks now.  I'm getting a decent amount of protein, although I do think protein intake is often believed to be over done, I don't think you need that much.  The most protein I ever eat in a day would rarely be over 100g.  I definitely couldn't do it in a vegetarian diet.  A large 12 oz can of tuna has 72 grams of protein with zero carbs and only 360 calories, that's a massive amount of protein for very few calories.  I'm definitely not KETO either, since I'm not consuming much fat and I do eat a little sugar.   Fats are a big part of the KETO diet and sugar is forbidden.  

All fall, I had been eating a lot of chocolate and nuts as a sweet snack.  For a sweet snack, I've replaced that with this:  A fruit or berry parfait with a 'cream' made from french vanilla stevia sweetened protein powder and milk.  It's amazingly delicious, less than 200 calories, 25 grams of protein, relatively low carb and less than 200 calories.   Below is the raspberry protein parfait. 

Well, that's desert first.  

Salty snacks ...  fresh salsa (not out of a jar) with raw vegetables like celery, radishes, zucchini, etc...   

Tuna I often mix with onions, tomatoes, and other raw vegetables ... add mayo and mustard.

 I've been eating grilled chicken and baked fish.  

About a lb of chicken breast marinated and grilled with broccoli on the side.  (3rd pic) Sometimes I'll cook a huge plate of steamed kale with my fresh tomato garlic balsamic salsa, and eat less meat.  (2nd pic)

I think my favorite is the 'tin foil tent' method of cooking fish and vegetables.  On a cast iron pan, I put down fish filets, then a variety of vegetables, cook at 420º for about 40 min and it's perfect every time.  The fish seasons the vegetables perfectly.  

It's all low carb.  When eating a lot of vegetables like big plates of kale, I can easily lose 3 lbs over night and 5 lbs in a day, because much of the intake is water.  

Another thing I eat is konjac noodles.  They make a great chicken or seafood pasta and are basically carb free and super low calorie.  

As people get older, they have less of an ability to build large muscle mass while at the same time, due to decreasing hormone levels, tend to store fat much easier.  That's why it's vital for me to weigh less than I did 5 yrs ago to maintain somewhere close to the strength / weight ratio.  Maybe not as important in the short sprints, but definitely in the long sprints.  I think my race weight is a 'well fueled' 140-142 lbs.  The weight I put down on my blog is my daily minimum, usually after workouts.  I can finish a workout at one weight and easily weigh 4+ lbs more after dinner.    

Don't want to sound too obsessed with weight, but I really notice a difference with just 3 - 4 lbs.    A delightful lightness of being.

long speed - 300, 200s / Yes, racing this weekend

Yes, I am racing this weekend, but not at Berry.  Going to Louisville to race in an all ages meet indoors.  Open / Masters division looks like a fairly small to medium size meet.  Unlike the massive TrackLab meets in Atlanta, they are dividing this up with young kids in the morning and high school, college / open / masters in the afternoon.   They are doing this the next 3 Sundays, I can race every weekend if I want, and it falls on a Sunday so it fits my workout schedule.  Long haul though.  500+ mile round trip.  I'd stay at a hotel Sat night.  

Sunny and low 50ºs at the Sewanee track with light shifting winds.  I normally don't train 2 days in a row on the track, but I wanted to get this workout in so I don't have to go out tomorrow morning before I work.

Today was an exercise in misjudgment.   I tried to run a race pace 300m and grossly under estimated my speed for the first 200m, and slowed badly around the 250m mark.  Not very self aware.  Tells me I need pacing work, relaxation, technique, and generally more months of speed endurance work.  I do think I could run a decent 200m right now.   With some pacing work, maybe a sub 58 400m.  

Hoka trainers on

stretches, drills, bands, 2 x 100m

2 x 50m  accelerations

300m (rolling, straight-turn-straight) - 41.97 (12.43, 13.64, 15.90  /  26.07, 15.90)

200m - 26.43 (12.50, 13.93)

200m - 26.82 (13.12, 13.70)

100m strider on turf - 13.70

Well, look at those splits in the 300m.  I was shooting for 13/14/14 = 41.   Going out in 12.4 was a bad pacing, 13.6 on the turn was ok but I'm certainly not capable of running a 400 in 26/29.5 splits right now.   Even 26.6 or 26.8 would be more realistic.  26.6 + 29.0 = 55.6 ... would be an M60 world record indoors.   4 yrs ago in Daegu I ran 25.5 / 29.67 splits indoors in that 55.17 Silver medal race.  Right now this early, to break 58, I'd have to run an exceptional and smart race.  

The 200s were more relaxed and 400m race pace, the second one, even after the fatigue of the previous 500m of hard sprints, 26.8 would be an acceptable pace for a first 200 in a 400m. I have to be constantly reminded of patience.  

Almost at race weight:  142.1 lbs after workout

tempo 300s

 Back to winter weather.  41º, cloudy, dark, damp, with a NW wind and a wet track ... it was back to work at the Sewanee track.  I was dreading this workout, the 4x300 tempo, but it wasn't so bad.   5 yrs ago, I would do this set and then do another tempo set of 4x200.  I'd do that today if my foot could take it.  (Maybe a second tempo set on turf.)  Anyway, it was the third time I've completed a set of 4x300 w/ 2:30m rest this year, and the fastest since June.  When I can average under 50, that's a milestone.  At my best, I used to average just under 49 with 30 sec less rest.     

Hoka trainers on 

stretches, drills, 2 x100

4 x 300m w/ 2:30 rest (50.81, 49.60, 52.23, 50.90)  avg 50.69

I'm definitely feeling lighter and stronger.  I was able to bring my last 100m in at around 16.5, so I wasn't completely toast.  

142.7 lbs after workout

Last night, I was in my 7th set of a glute machine workout with 290 lbs, and the weight stack cable broke.  I seriously considering fixing it myself.  I sent the Asst. AD who is in charge of equipment a note about fixing it, and I saw him just as I was leaving the track... I told him, "Hey Dickie, hope you fix that machine."  He responded, "It's on my list, and it's a long list."   I've spent hundreds of hours on that machine and I attribute my work on it as an important element of my training.  It is essentially the main machine I use.  It's really a ham/glute machine, seems to get the mid - upper hams and the exact running motion in delivering foot strike to the ground.  It's an obsolete machine and only aftermarket parts are available.  I'm going in tonight to see how hard it would be to fix it.  I'll bring some tools.  

Tomorrow I'll send the email requesting entry into Berry College track meet.  The more I think about it, the more unlikely it seems to be possible.  The SAA has adopted strict covid protocols and it would be very easy and safe for the coach to say no.   I got the Moderna vaccine #1 at the Walmart in Sparta yesterday.  I'll be going back end of the month to complete the vaccine sequence.  It was an 80 mile drive there, but I'm glad I got it done.