M60 under 58 club, 2020-2021

 Here are all the under 58.00 sec times in the world for the M60 400m in 2020-21, indoor and outdoor:

1) 56.78 William Yelverton

2) 56.93 John Wright (U.K.)

3) 57.11 KaiSteffen Frank (Germany)

4) 57.19 William Yelverton 

5) 57.49 William Yelverton 

6) 57.49 William Yelverton 

7) 57.54 William Yelverton 

8) 57.56 Michael Fitzgerald 

9) 57.58 William Yelverton 

10) 57.59 William Yelverton 

11) 57.65 Gerhard Zorn (Germany)

12) 57.76 Trevor Young  (Australia)

13) 57.81 William Yelverton

I anticipate additions to this list after British Masters and other upcoming meets overseas. 

Back to the office

Today is expected to be the hottest day of the year, pushing 100º in Chattanooga, 90º up here on the mountain.  Today I'm planning to do the big bike climb up Raccoon mtn with Bill M.   He's free earlier in the evening so we'll be doing it during the hottest part of the day.  

Yesterday, I returned to running.  Last Sunday, when I ran the 200m, I was quite sore with an anterior left issue and afterward, a right quad.  I'm amazed at how quickly those issues faded and how good my running felt on Wed.  I didn't do anything fast, no turns, and I stayed on turf.

Hoka trainers on

stretches, drills, bands, 2 x 100m

10 x 100m on turf w/ 30 sec rest ~ 16.5 sec

Again, felt fine.  No pains or strains.  I probably could've done a big tempo set, but I'll ease into that as I decide whether to race in Toronto.  It's still up in the air, and the border situation may be fluid.  I'd hate to get into Canada then be barred from leaving.

Weight holding steady, 139.3 lbs after workout.

Plans

Wonderful to be back in the Sewanee paradise.  It's been unbelievably nice from the moment I got back at 3:30am on Monday, slipped into the hot tub and looked at the picturesque moonlit fog-filled cove.   It this real?  Feeling very thankful.  

Monday, I did absolutely nothing physical, except my usual 21 pullups on the bar.  Tuesday, I swam across lake Jackson, had the place to myself, water was super warm, probably 85º.  Then in the evening, I biked up Roarkes Cove.  

Today, I'm going to do my first light running workout since Nationals.  I'm going to keep it on the turf. Maybe a set of 100s or 150s.  

Thursday, I'm taking the boat to Raccoon Mtn to do the bike climb with Bill.

So... why am I still running?   I'm thinking about one more meet:  Ontario Masters Championships in Toronto, Aug 13-15.   This is a bit tricky because of the border situation. The Trudeau government announced last week that Canada will begin allowing fully vaccinated Americans to enter the country for discretionary travel on Aug. 9. But that could be complicated by Unions representing 8,500 staffers with the Canada Border Services Agency have voted “overwhelmingly” in favor of strike actions that could begin as soon as next week, their leaders announced Tuesday.   

Why run in this meet?  Well, the Ontario Masters has a 50 yr history and established meet records that allow US athletes to compete and record meet records.  All of the M60 meet records in the 3 sprints are within my capabilities, especially the 400m, which is a 32 yr old record held by the legendary Canadian masters, Earl Fee.   The M60 meet records are:  59.00 - 400m (1989), 25.94 - 200m (2004), 12.63 - 100m (2016).    I feel like it's taken so long to get in this shape, why waste it?

I have not committed, but I need to within a week or so.  I plan to do this in conjunction with my visit to Florida, and fly out of Orlando for the weekend.  It's risky, because the border situation is fluid.  

I'll make my decision sometime by Monday or so.  I want to do some running workouts and see how it feels.  Just a few more hard workouts will help me maintain what I have.  

I think today, I might start unpacking my suitcase.

2021 Nationals photo collection

Here are some miscellaneous photos from Nationals... all taken by others.  Unfortunately, I didn't take many photos myself, I was fairly busy.  Thanks to Roxanne, Rob, Charles, and USATF TV for the photos.

100m Final - with 2 world champions, Allan and Don to my right

Before the 100m final - with Don and Brian

 

Finish of the 200m final

With Byron and Willie after the 200m prelim

200m Final

Finish line ... after the 200m final with McDuff and Willie... "where the hell is Allan?"

Catching shade after my race in the tent

In the tent

200m prelim - McDuff cheating ... again

800m start - my first 800m Championship race

"The Quad"

400m finish - Rob Jerome photo

After my 200m championship... 

I'll take it.  Fist bump with Roxanne.

The GPTC M60 4x400m Gold medalists... I actually never picked up my medal for this one.  By the time I

 got the baton, we had at least a 100m lead.  Was pretty beat by then, my 8th race of the meet.  I jogged my anchor leg in about 63-64 sec.  With Mark, Tim, and Anthony.

Race videos: USATF National Masters Championship M60, 400m and 200m Finals / the 1-2-4-8 Quad

Here are the youtube links for my two Championship races:

400m:

https://youtu.be/i3yktEJA_9Q

 

200m:

  https://youtu.be/TOQvAIwayM0

The 100-200-400-800 quadruple

I have not confirmed this but I'm pretty sure I'm the only person in an age group below M70 to medal in these four events at one USATF National Masters Championship meet, certainly in a championship where all events had qualifying rounds (100-200-400) and/or multiple heat finals (800).  

I had inquired about this to one of the greatest Masters Track announcers and historians, the great Pete Taylor, who pointed out that many of the most senior age groups above M/W75 sometimes lack the participation numbers, and undoubtedly have had medalists in all four events.  As he put it:   "many people, especially those 75+, have entered all four of those events with the idea that there will be no more than 3 entrants in their age group, thus guaranteeing them a medal if they cross the finish line."

A lack of participants was certainly not an issue in this meet with a turnout of 1051 athletes, the largest USATF National Masters in 7 years.   The events: 100m, 200m, 400m, and 800m are the mainstay and most popular of track events.  (Unlike say the W60 2000m steeplechase).    In order to verify the above claim of "only person in an age group below M70 to medal in these four events,"  a lot of research would have to be done.  It could be simplified by just looking to see how many people entered both the 100m and 800m.  That's exceedingly rare, I would expect, and a medal in both, plus the 400m and 200m... even less likely.  

I got a very nice text from my fellow M60 sprinter Jim C. from CA who congratulated me and said he's not seen a similar achievement in his 20 years in masters track.

2021 USATF Masters National Championships - Day four

 Yea baby ...  another National Championship!

200m - 25.36 (+0.8m/s) 

Fastest wind legal 200m time in the world M60.  2nd fastest overall behind Allan's 25.22 (+2.2m/s) yesterday in the prelims.  

This was a bit unexpected.  Tired and a bit sore after 6 hard races, I didn't expect to win, but I thought I could get a Silver, and I never expected to run faster than yesterday.   My fitness and season long conditioning pulled me through.  Despite some soreness, once I got warmed up, I knew I could 'bring it' one more time.   At the end of a meet, most of us old guys are a little beat up.  I noticed Don in particular was warming up very little.  Allan said he was ok.  

I had lane 5 with my 2 chief competitors in lanes 3 and 4 to my inside.  Two World Champions: Allan and Don.  I got a decent start and once I passed McDuffrie in lane 6 in about 20m, I never saw anyone for the rest of the race.   I was waiting on Allan to come up on my left shoulder, but found out, disappointingly, that he had pulled up after 50m.  As incredibly talented as he is, he's not used to racing as much as I am and with the power that he has, things often break.  However, his wind aided 25.22 yesterday would have been very close to my time today, and he would have had to bring his A game to beat me.  This is the first time I've ever beaten Don in a 200m.  He was the 100m and 200m World Champion in '16, but he didn't produce today and I beat him by 10m+.   Neither of my Championship races were close.... winning the 400m by 2+ sec, and the 200m by 1+ sec.  

I'll post more later but here's a summary of my meet and present world rankings in the M60 age group:

200m National Champion - 25.36, world rank #2 

400m National Champion - 56.78, world rank #1 

800m Silver Medal - 2:18.74, world rank #8 

100m Bronze Medal - 12.43 (+2.4m/s) world rank #2

This was definitely one to remember.  Possibly my best meet since WMACi Daegu '17.

2021 USATF Masters National Championships - Day three

A brief update, I will post more later when I'm back home but in summary, day 3 went well for me. Saturday, I raced both the 100m and the 800m for the first time at Nationals.

I took the Bronze in the 100m, and the Silver in the 800m in a time of 2:18.74. In the past, I've run only my strongest events, the 200m and 400m, but I decided to run 4 events this year (100-200-400-800). My 100m time yesterday (12.43) was faster than today (12.61), and still stands behind Allan Tissenbaum's time as world ranked #2. In my third race of the day, I ran a 25.48 200m prelim, presently world ranked #2 behind Allan who qualified first with the world leading M60 200m time of 25.22 (in the previous heat). 200m finals tomorrow. Photos of my 200m and 100m race today.   (note: McDuffrie stepped on the line repeatedly, as he did in the 400m.  Cheater!)     

2021 USATF Masters National Championships - Day two

Yea baby ...  National Masters Champion M60 400m, #1 in the World, fastest 400m by an M60 American in 9 years, since Bill Collins in 2012.  Won by more than 2 seconds.  My 6th USATF National Masters Championship. 

56.78

The race

It was similar to the prelims.  I had McDuffrie just to my outside.  I didn't want to take him immediately but I pulled up even with him about 150m and took the lead going into the last turn.  At that point, the race was pretty much over, I smoked him on the turn and carried a 10m lead into the homestretch.  I extended my lead a bit more, only rigged slightly toward the end.   I won by at least 15m.   My 200m split was about a half second faster than yesterday, and the second 200m, about the same or maybe a tad slower than yesterday.  About 26.8 and 30,  just about perfect.   The first 200m was into a significant wind.  

From 1 meter before the 200m mark:

 

The work paid off.  However, I do think I wasted a lot of time 'learning' how to run the 400m.  If I had been shooting for these splits since indoor, I would have been racking up faster times all season.  

GOLD  

100m prelims

This was the first 100m race I've run this season, and the first 100m I've ever raced in a National Master Championship.   This was quite a remarkable race.  I had Alan T., the World champion to my right, we were in lanes 1 and 2.  When Alan is healthy, he is untouchable... and today he was healthy.  Alan ran an astonishing 11.79, which was below the M60 American Record, just 0.09 off the World record, but the wind was just a tad over legal at +2.4 m/s.   I finished second with 12.43, which places us #1 and #2 in the World.   He is totally in a class by himself.  This time was a quarter second faster than his World championship race 6 yrs ago.  I was happy to have qualified 2nd fastest ahead of Don, who won the 100m and 200m World Championships in Perth, '16.  12.43 is a decent time, especially after a 56.78 400m.  I think it would extrapolate to at least a mid 25s or even low 25s in the 200m.  Happy with the race overall but I did have a slight stumble in the 2nd or 3rd step.  

Tomorrow is my biggest test.  I have the 100m final at 11:15 am, then less than 2 hrs later, the 800m final, then the 200m prelim less than 2 hrs after that.  And the heat index is supposed to be near 100º by mid afternoon.  I'm not sure I can get back to my hotel in between, and if I did, I'd only have about 45 min to relax.  So, I guess I'll be prepared either way.

Have developed some minor aches and pains but hopefully they will be gone by tomorrow.  All the competitive runners have declared for the 800m, so its going to be tough.  

2021 USATF Masters National Championships - Day one

2021 USATF Masters National Championships - Day one from Ames, IA.   For me, the 400m prelims.   It was a good day.  It reminded me very much of my prelim in Malaga in 2018.

57.19

Not only is this a season's best and a new world leading time, it's the fastest 400m I've run since that prelim race in Malaga in Sept, 2018 when I ran 57.00.  It was 2.61 seconds faster than the next fastest qualifier ... which is a lot.  And... I did it from lane 1, the worst lane.  And best of all, it felt easy.  No rigging.  

I have no idea why I got lane one.  All 400m runners hate lane one because it's the lane with the longest turns.  The only real competitor in my heat, Brian H., scratched.  There was a guy who ran 61.  The first heat was the fastest, McDuffrie winning in 59.80.   

I went out into a headwind on the back stretch at a pedestrian 27.3 for the first 200m.... but I finished in a relaxed 29.9 for the last 200m.  It was closest to even splits as I've run in a meet.  My 300m split was about 42.0 which means my last 100m, was about 15.2.  Seems like I've finally figured out this race.  Not going to do much different tomorrow, and from a better lane, I hope to improve.  I'll have lane 4, and Mr. 'fake seed time' McDuffrie will be in 5, exactly where I want him.    

I was a little apprehensive before this race.  Had a sore foot after Tuesdays workout.  But now, all that is gone ... no aches or pains.  Not nervous.  Actually, confident and having a blast.  Tomorrow, the 400m final and the 100m prelim.  I have about 3 hrs in between.  

Heat 1 winner.... Not only does this guy enter fake seed times, he steps on the lane line numerous times, but doesn't get DQ'd.

Afternoon shake out, meet considerations

Cloudy, humid, and mid 70ºs in Sewanee this afternoon.  This cooler weather is not real good preparation for what I'll be facing in Iowa.  The forecast is unrelenting.  Peak Heat Index of 100º both Friday and Saturday for Ames, IA.   That's worse than it was in Jacksonville in '15.  I'm not real sure I've ever raced in conditions any hotter.  I'm bringing my ice vest so that'll help.

Today, I did a shake out and just light workout,  nothing fast.  I spent some time practicing and pacing my 800m toe the line start and running the first 100 and 200m at desired pace.  I was a little under.  Shooting for somewhere around 32-33 for the first 200m.  Try for splits of 66 / 71.  But today, I just worked on the start.  Unfortunately, my right foot was sore but everything else, fine.  Weird, because I felt fine yesterday.  Maybe because I didn't sleep enough last night.

Hoka trainers on

stretches, drills, bands, roller, 2 x 100m

100m on turf - 15.96

2 x 100m from 800m start - 15.97, 15.31

200m  from 800m start - 31.59

The 100s and 200m from the 800m start were a hair under goal, but fine.  Since I'll be racing with my timer, do I stay with my goal splits, or should I stay in the pack and save myself for the final 100?  I'll probably try to run my race, and if it's from the front, so be it.  There should be one Canadian out front if he comes.  

138.9 lbs after workout.  Tomorrow travel, so that's it.  Thursday, 400m prelims.  

USATF Nationals: Meet considerations

It really comes down to - try and medal in 4 events, or try to win the most championships.  I think running the 100m final before the 800m will diminish my chances to win the 800m.  That's one decision.  Running 3 races in 5 hrs in near 100º heat will not be conducive to peak performances.  

It's declaration time and declarations close tomorrow night in the 400m.   It would be a gift not to have to run a prelim, but that is highly doubtful considering the number registered.

So, if I run all four individual events, thats 7 races.  2x400, 2x100, 2x200, 800 + 2 relays = 9 total races in 4 days.   Maybe more than I can handle considering the heat... but that's why I train. 

Feelin' good...

Light workout today .. for me.  Nothing fast, thinking about form, relaxation.  Quite cool in Sewanee, a mostly cloudy day with showers, it was 72º for my late afternoon workout.  

Hoka trainers on

stretches, drills, bands, 2 x 100m

2 x 200m - 28.57, 27.87

2 x 150m - 21.97, 19.97

100m -  13.65

Yesterday, I did a long leisurely bike ride but not much else except for some pullups and upper body.  On days where I don't run, I feel like I'm a slug.  Today, my sprints got faster with less effort after each one and I left feeling really good and strong.  

I'm lean and ready.  138.3 lbs after workout

The USATF Wristband Fiasco at Nationals

Finally, the USATF caved to the anti-vaxers who were uncomfortable about wearing wristbands that identified them as 'unvaccinated.'   So, they are requiring either proof of vaccination or proof of negative test, NO wristbands.  That's fine.   2 highly regarded staff photographers backed out for fear of being sued by anti-vaxers wearing their red identifying wristbands.  Now that they've done away with wristbands, one of the best masters track photographers, Rob has reversed course, he's coming.  

Nationals Decisions

Two major decisions.  First involves my first race, the 400m prelims.  Do I go with fresh legs and try to get a new world lead time, or do I take it easy and just get the fastest qualifying time?  Stephen says it would be 'idiotic' to go all out in the first round.... however, Alan is telling me 'go for it' because I can likely win the finals with my C-game.  I don't know about that...  but Charles Allie broke the WR in his prelim in Malaga.  None of his other rounds were as fast, but he won easily.  But, I'm no Charles Allie.   I don't think running a 57 is going to be that much more stress than running a 58 high.  I will for absolute certainty, run the first 200m very conservatively in the prelim.  

Second, the 100m.  Running the 100m prelim 3+ hours after the 400m final on Friday, is something I may likely do.  I have not run a 100m this year and frankly, I'd like to let 'er rip.  If it looks like I may be competitive, then maybe... I'd consider the final.  I haven't had a significant injury all season, so I think the risk is low, but... there's always risk in the 100m.  But, don't know if I don't try.  Since this goes down after my main event, the 400m, I'm risking the possibility of injury which would negate medalling or even winning in my more competitive events,  the 200m, and 800m,   But... wouldn't it be great to medal in 4 events?  I don't think anyone has ever won all 4 events in a Championship.

One main factor is the weather.  Just so happens the temperature by race time on Friday 12:45 for the 400m will be about 95º.  It's supposed to be 99º by the 100m prelims 3 hrs later.  

Then there's the problem of Saturday.  If I run the 100m Final, it's at 11:15 am, forecast temperature is 91º.  I'd have to be there an hour ahead to checkin and warmup, which takes energy.  I'd have 90m rest before I'd have to go out and get ready for the 800m final at 1:13pm in a temperature of  95º.   Then, after a super exhausting 800m final, I'd have to be back out on the track a 3rd time 90m later to warmup for the 200m prelim at 3:15 pm in 97º heat.  SO... there is no doubt I wouldn't be as fresh for the 800m final if I spent 45 min in the 91º heat warming up and racing the 100m final ... 90 min before having to go out again.    I say 90 min allowing for a 30 min warmup including the walk from the parking lot, but after running the 100m, I won't need but just a few min warmup for an 800m, so I can rest at least 90m, maybe a tad longer.    Still, it will be an energy sap in that heat to be out there for the 100m, which requires at least 30m warmup.  But... that's why I train.  

I'm finally going to get some use out of my ice vest, a cooling device I wear, along with my sheik cap that absorbs ice water and covers my neck.  I just hope I can park close to the start line.  Walking 15-20 min in that heat before a race can be a factor.  

Anyway, I'm healthy, ready, stoked, and 'the hay is in barn.'  

PTC meet report

Well at least I'm consistent.  Today gives me confidence that I can run 57.59 even with a less than well executed race.  It didn't seem like I went out too fast, but I sure rigged in the end at least 30m out.  I consider this a B-game performance.  That makes four 400s all within a 0.10:  57.49, 57.54, 57.58, 57.59.

For Alabama in July, you couldn't ask for much better conditions... 82º, humid but cloudy.  No rain.   The only thing that unnerved me a little was that they combined male and female masters and open in one heat.  I was running in the outside lane of 3 competitors, with a collegiate freshman woman just to my inside, Jakiesha.  I kind of let my pride influence me ... did NOT want to get beat by this woman and that maybe influenced me to go out too fast.  Lesson learned.    (I beat her by 70m+ ... she ran a 66).  I never saw anyone the whole race.  

I felt ready for this race but was a tad sore this morning after yesterday's speed workout, probably because I only slept 3 hrs and didn't get the overnight 'repair' that I needed.   It was because my carpal tunnel issue, but I'm getting yet another shot on Monday.  That will solve the issue for the summer.  

Nationals

I know this is bad karma, but I'm going to say it... I think the time I ran today would win Nationals easily.  There may be an unknown elite lurking in the large field that I don't know about (like David P. in '18), but I really doubt it. The fact is, no one entered has run a bonafide sub 60 sec time in 2 yrs.  But that doesn't mean someone won't.  The prelims will speak for themselves.  I even thought I might put a max effort into the prelim to have 2 chances to go under 57, but coach Stephen G. said that would be "idiotic".  I do want to make a statement in the prelims and run in the 58-59s to be sure I get a good lane.  

I raced today at about 139.5 - 140 lbs which I think is probably my best race weight.  

At this point, I really need to rest and heal ... so I can go into Nationals with no aches and pains.  Rainy cool weather for the next 2 days.  I don't know... maybe some swimming or water running?  Definitely stretching, core, and prehab band work.  

I'm so hell bent on breaking 57 this yr, if I don't do it in IA, I may consider even some late season meets.  

speed and blocks

 Yesterday, it was quite warm at the Sewanee track... low 80ºs but felt like mid 80ºs, partly cloudy and calm winds.  I ran a  few 400m race pace sprints and worked on my start.

Hoka trainers on

stretches, drills, bands, massage gun, 2 x100

100m (3 step rolling) - 12.93

100m (standing start) - 12.84

200m from blocks - 26.53 (13.13, 13.40)

Puma spikes on

10x starts from blocks

The pace was just about right for a 400m in my 200m, maybe just a few tenths hot.  Running 12.84 from a standing start in a 100m tells me my speed is there.   

My starts were ok.  There seems to be a sweet spot in the set position and I've found I get more forward lean and power if I have a little more weight on my hands than balanced on all 4s.  Clearly, the first thing to move at the gun is the hands.  That is why I use an aggressive arm push at the start... unconventional but it works for me.  It keeps me from stumbling and keeps me low.  I talked to UK sprinter about this, Pat L.  who is even shorter than me, and told me he keeps his head very low to the ground at set.  

Was 138.3 lbs after workout.

It's Saturday morning as I write this and race day in Huntsville.  Looks to be an unseasonably cool but rainy day.  No telling when I'm going to race but there are only 2 masters/open people registered for the 400m and we've been put together.  If he bails, I may run alone or with the 17-18yr olds.  If I had a choice, I'd rather run alone in my assigned lane 6, than run in lane 1 with the kids. 

Just a tad sore this morning, as a result of not a good long healing sleep... due to the carpal tunnel.  I'm getting a shot on Monday which will get me through Nationals and the rest of the summer and then some, I hope.  I've become aware of how important sleep is in healing.  If I sleep long I also burn more calories... I can lose 3 lbs overnight in a long sleep.  Last night, not.  I probably got 3-4 hrs in two shifts.  So, in a multi-day nationals meet, sleep is important.  I'm racing 5x in 4 days IF I don't run the 100m.  Still thinking I might run the 100m prelims just to have the option.  BUT... it's supposed to be brutally hot in Ames, no chance of rain, sunny and heat index 92-95º, and a bit windy.  

 

Last hard one - tempo 300s

Sunny, mid 70ºs after the rain in mid afternoon.  Wet track, humid, with a south wind.   The oval office was hard today.   Maybe because of the previous hard workout or maybe a bit lean and under fueled, but it felt hard...which may be an indication that I needed it.  

Hoka trainers on

stretches, drills, bands, 2 x 100m

4 x 300m, 200m w/  6 min rest -  45.79, 45.53, 45.88, 48.12, (200m) 33.05

I couldn't get 5, I bailed on the last one.   My times started going down with #4 and I know it would have been 50+ with #5.   So, not my best tempo set.  Way slower than the previous 2 sets of 5x300 w/6, and I couldn't finish it ... the previous one was a month ago.  I hope I haven't lost foundation.   No explanation, but this was just a hard day, due to my previous hard day.   I wasn't expecting a PR for this set because of the wet track and wind up the home stretch, but still.  From the first one, it felt a little labored.  After I finished, I felt OK like I could have done more.  

But... that's it.  Nothing hard between now and Nationals, except the 400m race on Sat with the kids.  Just tapering with some high speed low volume stuff, blocks, and lot's of injury preventative prehab.  Caution with good warmups.  No time for an injury.

Exceptionally light today, 137.4 lbs after workout.  Maybe a little too light.

Last hard day at the office:

Weather for Nationals

Forecast for Ames, IA for the first 2 days of the meet, the 400m semis and final.... sunny, brutally hot, 90º with a heat index in the low to mid 90ºs, not much chance of rain.     It's be similar in Huntsville this Sat, but more humid and more cloudy.

Going to need to take some cooling gear.  

600, 400, 300, 200, 50s w/ weight

Heavy day, not many left for the season.  Got totally rained out yesterday, so I did some resistance work ... 3 x 30 single leg squats with 45 lbs, band work.  Definitely need some prehab in my adductors and abductors.  

Seasonably nice today, 76º  mostly sunny, steady south wind.  I got out there in early afternoon because that's when I'll be racing.  Did overdistance today and some weight pulls on turf.  The 600m I ran today may have been the fastest 600 I've ever run in training.  I ran it faster than 800m pace.  

Hoka trainers on

Stretches, drills, 2 x 100m, bands

600m - 1:39.00 (64.79, 34.21)

400m neg split - 60.69 ( 31.63, 29.06 / 31.63, 14.09, 14.97)

300m - 41.39  ( 13.00, 13.59, 14.88 / 26.59, 14.80)

200m - 27.72

4 x 50m sprints on turf with 45 lb weight harness

My goals for the 600m were 65 / 35, and I ran the last 100m much faster than I would in an 800m race.  Even so, if I ran this split, I'd only need a 39 last 200m to come in at 2:18.  looking back, I don't think I've ever run a 600m faster in training.  I do think a 1:40 - 1:41 600m split would be in my wheelhouse for the 800m.  It was about 1:42 in my last race.   I really think the 800m final could be won at anything under 2:20, (save for the Canadian competing unofficially). 

The 400m was neg split, an easy first 200m, then a hard full effort 200m.  My turn was good, but was hoping for 14.5 on the last 100m.   I was tired by the 300, although it was race pace.  The 200m I ran relaxed with a girl I met out there who was in the music camp.  A bassoon player, former track athlete in HS.  I wanted to pace her at 30, but of course I ran a bit faster.   (That sometimes happens with girls around ...lol).  

The sled pulls were exceptionally exhausting.  I did them all out, on the turf, from start position.  Thought I could get more but 4 was it.  Still, 1700m volume in today.  I drank a ton of water, almost 2 liters.  Was glad to get it done and return for a nice afternoon tea.

I ate a lot more than usual yesterday, 3 big pieces of cod and a protein berries and cream dessert.  Even so, still light, 139.2 lbs after workout.  

At the risk of jinxing myself, one of my main competitors at Nationals, someone who has beaten me previously, ran just 61.2 in the 400m last weekend. 

Murfreesboro Meet canceled

The meet I was going to race a 400m this weekend in Murfreesboro area has been canceled.  There are some alternatives.  Huntsville, Marietta, and maybe a youth meet in Chattanooga.  Probably will go to Huntsville.  It will be my 14th meet of the season.

My impromptu workout partner... for just one 200m.  

Birmingham East Side Track Invitational meet report

I almost didn't go to this meet.  I thought I might just stay in Sewanee and do an 800m event run, but I'm glad I went.  Not feeling like I wanted to get up early and run a 400m, I raced the 800m for a workout and I did get a new PR, although just short of my goal of 2:18.   

800m -  2:19.02

Yea, 2:18.96 would've been better, but oh well.  Still best time this year of any American registered to race the 800m at Nationals.  World Ranking is at #6, USA #2.   (really #7, #3 because Anselm hasn't posted his 2:13 time yet).  So.... this is how a 61 yr old celebrates a birthday: driving 170 miles to central AL to race a bunch of teenagers in an 800m in 90º weather ...

I left about 10:30, got there about 12:30, pretty good time for 170 miles.  I was thinking I might be late but the meet was dragging on.   I didn't race til almost 2 hrs later.  It was hot, about 90º by race time, and shade was almost non-existent.  I was able to get my car above the track so I could watch for the first few heats of the 800m, then walk in and get ready.  Great thing about an 800m, you don't need much warmup, since you're never running any faster than 15 - 16 sec 100m pace.  

I was the only masters in the 800m in the entire meet, so I ran with the M17-18 yr olds.  There were some studs in this group, state meet level athletes.  The winner ran 1:57, and a few others close to 2:00.  I was hoping to get a real 800m race experience, but they used a damn waterfall start and it was crazy, absolute mayhem,  particularly since I was in lane 1.  They when out really fast and at the start, I had 5 or 6 guys directly in front of me, made contact with the person in front, almost tripped, had to slow down.  Some got spiked, bled.  I asked them if waterfall starts were normal in HS meets, they all said yes.  They only start in lanes at state meet. 

I used my Gymboss for pace, and set a goal of 2:18.   I found myself way ahead of pace at the 200m mark.  They went out in like 28, me about 31 - 32, which was way too fast.  I did the first quarter in about 66.5.  Then started dropping off.  Last quarter was probably about 72.5.   I did give it everything on the last 100m and really thought I had a 2:18.  Can't believe I missed by 0.03.   I beat just one guy, but hey... didn't finish last, and I'm their grandparent's age.  Anyway, if we run in lanes at Nationals like we should, I should be able to take a second off my time with an unimpeded start.

So, last week of training starts tomorrow.  Strong storms are predicted, ending toward evening, and really very cool weather for the week ... only in the 70ºs next 3 days.  I need to do one more day of overdistance, one more good hard tempo set, and some strength like hills and weight pulls.  I may race a 400m on Sat.  as a time trial at a meet near Murfreesboro.  

Weight was good today, was probably in the 138s for the race.  

2 x 250, 350, Nationals schedule

 Perfect night in Sewanee, 74º calm winds, the track was a ghost ship.

I did race pace tonight, 250s, and a 350.  Splits were closer to optimum but it didn't feel as easy as it should so, I may not race a 400m this weekend.  

Hoka trainers on

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

100m - 13.69

250m - 33.93 (26.79, 7.14)

250m - 34.10 (26.93, 7.17)

350m - 50.10, (27.50, 14.67, 7.93  / 42.17, 7.93)

The 250s were ok.  Was watching the last 50m carefully and they were ok, extrapolating to a mid 14s third 100, and a mid 41s 300m.  However, the last 350m was way short of goal.  I wanted to break 49 and although I had some left at the end, I was headed for a low 58 at that pace.  It was at the end of the workout but still.  I was running splits that would extrapolate to 27.5, 30.7... or about 58.2.   Not fast enough.  The 27.50 was too relaxed and conservative, the last 100m, not up to pace.  I need 27 / 30 or better.

So, I think I may not race a 400m this weekend.  I would be better off either doing a hard workout or running the 800m, which helps my 400m.  I would have done overdistance or tempo tonight if it weren't for this meet, so I think I'm wasting time.  Not many workouts left.   Saturday's meet is a big youth meet, so if I run the 800m, I won't have to leave at 6:30 am.  The 800m will go later so I could probably leave about 9.  Won't need too much warmup time and it would be a decent workout and give me more 800m experience, with no real chance of injury.   Or, I could just stay home and do a workout.  If I'm determined to get in one 400m before nationals, there is another race I could run in Murfreesboro, closer to home weekend after.  

138.3 lbs after workout.

Nationals schedule is out.  It's the biggest Nationals meet in 7 yrs.  Over 1000 entries. 

The 2-4-8 triple is very doable, even the 100 is possible.   Here it is:

Thurs 7/22: 

    11:50 - 400m prelims

Fri. 7/23:

    12:45 - 400m final

    (3:50 - 100m prelim)

Sat. 7/24

    (11:15 - 100m final)

    1:13 - 800m final

    3:15- 200m prelim

Sun. 7/25

    1:21 - 200m final

    Relays

Again, probably won't run the 100m, especially since I must run a 400m prelim.

6x200 tempo

 Perfect weather for a tough tempo set in Sewanee.  After a light sprinkle, temps in the low 70ºs and light winds.  I always dread this set, I think it's harder than the 5x300 w/ 6 min rest because it's faster and with half the rest, although not as much total volume.  Having twice failed to complete this set and only doing 5, I wanted to make sure I did 'em all, so I kept the pace not too fast.

Hoka trainers on

stretches, drills, 2 x 100m, bands, 50m

6 x 200m w/ 3 min rest - 28.47, 28.59, 28.51, 28.68, 29.60, 28.40  (avg. 28.70)

I took #5 a bit conservatively to make sure I'd have enough for #6, which I did and it was the fastest one.  All the others were relatively consistent, 28.70 avg., about the same as the last time I completed this set.

138.1 lbs after workout.

I need to start getting used to training at around noon because that is the time I'll be racing at Nationals.  Sat., I'll be racing pretty early in the morning... maybe as early as 10 am, after a 2 hr drive.   So, I'll start mid day workouts when I taper next week.  The toughest thing about the schedule is racing the 200m prelims just a little over an hour after the 800m final on Sat... judging by the '19 schedule.  

250s, 300

 Back on the Sewanee track for a July 4 workout.  Nice weather, mid 70ºs, sunny, calm winds.  Ran everything this evening about 400m race pace, and faster.  Due to the people gathered for the fireworks, had to park across the street.  

Hoka trainers on

stretches, drills, 2 x 100m

50m - 7.20

100m - 13.16

250m - 33.48 (26.09, 7.39)

250m - 34.07 (26.57, 7.50)

250m - 33.82 (26.59, 7.23)

300m - 41.68 (26.84, 14.82)

The third 250m was probably the best paced.  The first one too fast.  I ran these 100m straight, 100m turn, 50m straight.  In order to lessen the load on my feet, I've been taking my shoes and socks off between reps and sometimes changing trainers.  Lately, I've been alternating the Hoka Rincons with the Hoka Clifton 1s.  I think the Rincons have a slightly larger toe box which lessens the impact on my beaten up little toe.  I always warm up in an older beaten up pair of training shoes then switch to my newer pair for the actual workout.

Definitely taking today off from the track today, expect to swim.  Foot and body feeling the late season aches and pains.   Hope I'm not losing my foundation.  Haven't done an over distance or tempo workout in over a week.  I am light.   137.8 lbs after workout.  

Amazingly, I left my phone on the track all night and it was there Monday morning.  

The V12 Summer Games debacle / hill sprints

 This ranks up there with the worst and most unprofessional cancellation I've seen in my masters track career.   The meet was cancelled, by email, received at 9:58 am, Saturday ... exactly 2 minutes before the track meet was set to begin.   This meet had a decent registration, including some elite high schoolers, some possibly coming from afar.  

It rained all morning, but by the meet start time, the rain had stopped and the weather for FL in July was about as good as it could be, upper 70s, fair, cloudy.   The minute I arrived at Wildwood HS, I knew there was a problem.  The stands were empty, all the gates locked, and nothing going on.  I was only able to approach the track from the apartment complex next door.  I then looked at my email and saw the news.  I was livid.   I couldn't believe it.  They must have made the decision to cancel hours before ... no timers tents set up, nothing.   There were a few people there, some parked at the back gate.  I wonder if I was the last to find out.   

This ranks up there with the Mason Dixon Games cancelation in 2008. 

-------------------------------------------

Well anyway ... I found I could race next Sat in Birmingham if I want to.  Maybe I will.   

Wanting to get a workout in, I went to the local soccer field so I warmed up and ran a little.  It was too wet and uneven to sprint on turf, so I went to back to may parents house and did a hill sprint workout near their house on the sidewalk.  I needed it, hadn't trained since Wednesday.  

Hoka trainers on

stretches, drills, 2 x 150m on turf

10 x 150m hill sprints ~ 28-30 sec

A real tough substantial workout. Took ~ 3-4 min rest between.   I was toasted after 6 or 7, the last 2 were fairly brutal.  Sweaty.

138.2 lbs after workout