The new regime

 I'm not liking my new regime of cross training.  This slow steady-state cardio really sucks.  But, if I'm going to start the training season healthy, I have to take at least 4 week off from running.  I thought I'd be back sooner but the development of this lower ab strain called athletic pubalgia, is going to take time to fix.  I had it 10 yrs ago much worse.  The problem with this injury is that it's not bad enough to keep me from sprinting if I really want to do it, but it will just get progressively worse as it did in 2011 to the point where it hurt to get out of bed or sit up.  If it gets bad, it can be a chronic issue like plantar fasciitis, and I don't want that.  Fortunately, this is not nearly that bad.  

Looking back at my blog, I first started noticing lower ab pain in early June.  Didn't think much of it.  So, it got progressively worse over the next 2 months.  Still, it didn't hinder my performance significantly through my last meet.  It's the type of injury that doesn't feel too bad once you're warmed up.  It's basically a tendinosis that involves the attachments of the lower abs and my left adductor to the pelvis.  The only thing that really irritates it is the violent movement of sprinting where the torque on these muscular attachments is at the max.   

At the gym tonight, I can do quite a bit of training, but nothing like sprinting.  Stairmaster and rowing are going to be my mainstays indoors... which is going to get old real soon.  Biking outdoors.  

Glute machine seems ok.  I found the 65lb dumbells I use with this machine and will try them tomorrow night.  Abductor machine, prone and side planks are also good.  I noticed the adductor machine hurts in certain ranges, so I'll need to avoid that for a while.   

Also, doing a plant based diet for a while.  Really digging these dishes with veggies and konjac noodles.  What would I do without garlic and olive oil?   I don't know.  My weight is ok ... holding around 143 -144.  

I was hoping that I could carry my hard earned fitness into regular track training this early fall, but it looks as if I may not be running for at least another 2-4 weeks, and when I return, start with stairs and hills.  

There is plenty of time if I start running again by late Sept... should be race ready by Jan.  So, in the mean time, this will be my world... actually fortunate to have these facilities available every day:

Stairmaster hill program  -  25 min

Concept 2 rower - 2000m - 9:30 min

weights 

 

more swimming and biking

Today, when I bike up Roarkes Cove Rd, it'll be the 5th time in 6 days.  It has been taking me anywhere from 23-24 min to 26-27 min.  I also swam yesterday but not today.  This type of exercise is good general calorie burning but doesn't compare with the HIIT I do on the track, both in terms of calorie burn or overall fitness.  It's more like the traditional 'cardio' which has lesser benefits than HIIT or any type of sprint workout.   My ham soreness seems to have gone away pretty much, but I still feel the lower ab soreness, definitely seems to be pubalgia, or some type of tendinosis of the proximal attachment of the rectus abdominis, but instead of being in the groin or inguinal area, it's right in the center.   These types of things take a long time to heal, but it's not as bad as when I had it 10 yrs ago.   I've done no rehab for it yet, but when I do, it's be stuff like lunges, resistance bands, etc..

I have gained a bit of weight, 143.5 this morning.  

I had planned to do the big climb with Bill at Racoon Mtn which entails going there on my boat, but a high chance of rain on Monday night into Tues, so we'll see.  I like being out in the rain on the boat, I just don't like putting it away and trailering in the rain.

I haven't been in the Fowler Center gym in months but the good news is that the late night hours are back Mon - Thurs - open  until 11pm.  So, I'll be doing some rowing, weights, and stairmaster.

Will be easing back into my full work schedule in the next 2 weeks.  

Swimming and biking

 Living in the Sewanee paradise, I swam across Lake Jackson and biked up the mountain last 2 days.  I'm so fortunate to have this clean mountain lake to swim in.  On the far shore is a pine forrest with the ground carpeted with soft pine needles, and I can walk barefoot well into the forrest.  Wild flowers grow along the lake shore. 

Planning to do the big bike climb at Raccoon Mtn. with Bill on Monday.

The main issue I'm wondering about is how much time should I take off from running?  Last Sept. I took off only about 12 days then started with turf and stadium stairs.  I also did stairmaster during the time off which is a little like running, so, not much.  Also, last year, I shut down my 400m training after running my first and only 400m on July 25, and concentrated on the shorter sprints. 

This year, I've been encouraged to take a full month off by some.  Maybe it's a good idea because when I start training again, my training season will go for 10 or 11 months.  I really want to have a good indoor season and peak at Nat'l indoor at the Armory and World Championships in Finland.  

However, it goes away fast.  I've probably gained 3 or 4 lbs.  Yesterday, around 144 lbs... but by late morning Wed, 142.5 lbs.  Going to go to a more plant based diet for a while.    

Back home

 Back home to the paradise of the Cumberland Plateau.  Arriving after midnight, I was greeted with a full moon, a roaring creek, and a panorama of a white fog-filled valley.   A splendid day forecast for today, Monday, sunny and mid 80's.   After a week of not running, and nearly sedentary life, save for some light swimming and hiking, the damage was about a 3 to 4 lb weight gain.  I was 143.8 around noon today.  Today, the cross training begins with a lake swim this afternoon and a bike climb this evening.  Maybe some light resistance work also.

Although my weather station recorded a healthy 6" of rain this past week, no significant flooding at either of my homes in Middle TN.  

I'm thinking I'll take one more week off from running and slowing begin again with one or two sessions on grass per week.   The soreness of the lower ab and proximal hamstring tendinopathy is almost gone.  

Rankings 

As I had expected, the British Masters Championships resulted in some great performances and John W. has made his mark as the leading M60 UK sprinter, recording times in the 100m and 200m just a few hundredths off of my season bests, .0.05 faster in the 100m, and .06 slower in the 200m.  He knocked me down to 3rd in the 100m rankings, and I remained at 3rd in the 200m.  He did not run the 400m and there were no exceptional performances in my age group, only one under a minute at 59.  So, I remain now well over a second (1.33) ahead of the world in the 400m M60 rankings, and I have been on top since my first race July 25 of last year (57.49).   It's a long time to hold the top spot, I'm wondering if any of the German's are in shape to top it?  

I did get a video of the end of my 400m race in Toronto.   It shows just how unremarkable my finish was, running the final 60m in only about 9 sec and rigging in the last 10-15m.   Some at the finish were looking at their watches to see if I would break Earl Fee's record, saying that I ran somewhere around 57.  Still amazed I ran 56.23.  I think my 3rd 100m must have been fast.  

 

I may do one more outdoor meet this year on Oct 16th just to see where I am. I ran 16 meets and 28 races this season, comparable to my '17 season where I ran 29 races in 12 meets, but three of those included WMACi in Korea, USATF Nationals, and NCCWMA in Toronto - multi race meets with rounds.   

Indoor season meets sometimes start as early as Thanksgiving week in Nov and run through to USATF Masters Championships March 18-20 at the Armory. Then... Finland for the next WMAC world meet in late June.  

2021 Ontario Masters Championships - day 2

Nice weather continued at the Ontario Track and Field Center in Toronto.  I was a bit worried about the wind but it turned out to not be a problem.  It was sunny and in the 70ºs.  I was sore after yesterday and have made good use of my hotel room's oversize bathtub, both last night, this morning, and after my race.  my principal issue I've identified as a mild case of proximal hamstring tendinopathy.  I say 'mild' because it generally goes away when I stop sprinting for a few days, which I haven't done much this year.  

So, despite the soreness I donned the USA uniform one last time for the season to represent. 

I had just the 200m today, so I thought I could bring it one more time, and get the meet record.  So I chose to wear the London Olympic speed suit.  

I warmed up little in terms of actual sprinting, just two 70m strides on the curve after all the stretching and band work.  I knew I wouldn't be 100%.  The meet record was 25.94.  

I had lane 5, because the 'top seed' was in lane 4.  Mike Lee Foon had listed a seed time of 24.79.   He ran that time in 2015, but hasn't run under 26 in five years.  Not under 28 this year.  

There was a delay at the start with the timer and I taunted him a bit, I said to him, 'Hey, are you Foon?  You're seeded at 24.  You gonna run a 24 today?"  Incredibly he responded, "Yea, I run 23, 24."  I said, "I don't think so, the fastest time in the world in M60 is 25.2."  

Amazingly, unlike all the other heats, our headwind shifted to a slight tail wind just before the start.  Just as I was getting ready to get into the blocks, I noticed one of my spikes with riser had fallen out.  I quickly put it back in, just hand tightening it as best I could.  I got an average start, stayed relaxed, and never saw anyone during the race.  I won my heat by 15 meters in a respectable 25.54,  0.40 ahead of the meet record.   I had a slight legal tail wind (0.9). I turned around at the end and watched the others finish.  I said to Foon, "24, aye?"  He ran 28.02.   I didn't mean to be a bad sportsman, but I hate people lying about seed times, especially in a 200m where lane selection is decided by seeds.  Pet peeve I guess.  I talked to Serge F. about it and he said that Foon had been doing this for years.  25.54 would be #3 in the world M60 if it were by someone else, so not too bad considering my condition.  

But, the big story of this meet was W65 Canadian sprinter, Karla Del Grande, age 68.  Not only did she become the first woman in history to 'run her age' in the 400m, (68.31 at age 68), she set am W65 World Record today in the 300m hurdles, 54.00.  I spoke with her briefly.

Fastest woman in the world over 65.  

So... I got what I came for, and more.  I never imagined I'd run 56 low in the 400m and set a new world lead and season's best.  Fastest 400m in 4 yrs since Korea.  I think the 400m was more about pacing and execution.  All about that second 200m.  

Here's my meet summary of the 49th annual Ontario Masters Championships.  

Three Gold:

100m - 12.63 

ties 5 yr old meet record

200m - 25.54 

breaks 17 yr old meet record by 0.40

400m - 56.23

breaks 32 yr old meet record by 2.77 sec

It's been a great season.  16 meets in 23 weeks.  I could race once more in late Oct in AL.  We'll see.  I need to stop running for a while and rehab and cross train.  Next task is to get back in the US.  

2021 Ontario Masters Championships - day 1

 400m - 56.23

It was much more difficult and stressful to get into Canada due to the customs and covid than I expected, but it was nice to run one more 400m and finish with yet another world lead, and a season's best.  This is the fastest 400m I've run since Korea in '17.   

This meet was the 49th edition of the Canadian Masters Championships.  I broke the legendary Earl Fee's 32 yr old meet record in the M60 400m, by a lot.  Fee has a half dozen world records in the 400m and 800m, M65+.  

I also won the 100m in 12.63, which tied the meet record.  Not an improvement over Nationals.  

In this meet, there was no live scoreboard, so we had to wait 15 - 20+ minutes after the race to get our times.  I was actually not feeling it today.  My hip was sore after the 100m, which was just an avg time, and with the wind, I didn't think the conditions were right to run a fast time.  I would not have been surprised to have run 57 high by the way it felt.   But, when the time came down, I had to check it a few times to believe it ... just a few tenths off 55.  And, I did rig slightly toward the end.  Felt overall pretty conservative in my first 200m and ran a decent second turn.  Unlike even US Nationals, this meet was extremely well staffed and there were line watchers all over the place, at least 3 or 4 all the way around.  The nearest competitor in my heat and age group, I beat by 150m+, he ran 82.  

Anyway, pretty sore but hoping to run one last race tomorrow, the 200m.  I came to get all 3 meet records and I should be able to.  The meet record for the 200m is 25.96 I think.  

The BIG NEWS of this meet happened in the heat just before mine in the 400m.  Karla Del Grande became the first woman in history to 'run her age' in the 400m, 68.31 at age 68.  Glad I was there to witness history.  I knew it was fast because I saw her battling up the stretch against a 37 yr old who ran 65.  

More on this meet later.  

Last workout 2021 competition season

Very warm and humid at mid day at the Sewanee track on Wed, heat index about 90º and light south wind.  I wanted to do some starts and try out my newly stretched Nike Maxflys.  Did a rolling 100m and 200m, plus blocks.  

Hoka trainers on

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

100m strider

Nike Maxfly spikes on

100m - 12.21

Blocks - several

200m - 26.08 (13.07, 13.01)

The Maxflys work.  They feel good.  However, my body is feeling the aches and pains of a long season.  I was really pretty shocked, frankly, at the times I ran compared to what it 'felt like' and the effort put in.  The shoes seem to work.  

The rolling 100m was relaxed, near full, but I felt not full effort.  Then after doing some starts, Dr. Scott came over and we started chatting and I got a little tight before I launched into my rolling 200m.  So I decided to not run it real fast, but about 400m race pace.  It felt sluggish and a little slow, but whoa... 26.08?  Really?  And and oddly, my second 100m was faster than my first, which is unusual.  I don't really know if it's the shoes, but they sure give me confidence.  

Starts with the Maxflys with risers.

The Trip

Getting in and out of Canada is going to be a pain in the ass with all the covid testing requirements.  They require a test within 72 hrs each way, is the problem.  My Thursday test will be too early to get in the US on Monday, so I scheduled a Friday evening test in Toronto as soon as I get there.  I still have not received my required results from my Wed test in Monteagle.  If I wake up tomorrow and they're not in, I'm going to be a bit panicked.   It's crazy.   Will update. 

Shoes fixed!

I bought a mechanical shoe stretcher ... and just one day with these shoes cranked, they fit perfectly.  Should have done this in the first place.  They are now totally comfortable.  Considering the abuse I put them through with the stretching, they certainly are well built!  I thought these shoes would have to be in these stretchers for days, but no.  After about several hours, they're perfect.  These devices really work!

I'll be taking them out tomorrow to do some starts.

Last significant workout of the season

 Warm and humid this evening at the Sewanee track, upper 70ºs and mostly sunny.  Feeling ok and running fast despite a few late season aches and pains, and skin abrasions to my foot due to the too small new spikes.  More on the spikes later.

Hoka trainers on

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

'spilt 500' - 300m -  42.29 / 90 sec rest / 200m - 28.69

200m - 26.82

150m - 19.06

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

Felt ok.  The 300m was a second over 400m race pace and the (2nd) 200m was right about 200m race pace.  

My bandaged foot held up well thanks to the blister pads and K-tape.  I had a significant area of missing skin on my little toe and heal of L foot.  A few aches in the posterior L hip and lower ab.  Nothing bad. 

139.0 lbs after workout. 

I am presently stretching the Nikes and it's making a difference.  I have fashioned a 2x4 with a sander and am stretching the shoe by pounding the 2x4 into the shoe after applying heat and steam.  The shoes are stretching and standing up nicely to the abuse.  

My left foot is beat up enough where I will not be able to even put the shoe on until the first race on Sat., the 100m.  I will need to use liner socks and prep my foot with blister pads.    I've tried the right shoe on and it's definitely better.  Just a a bit uncomfortable as opposed to very uncomfortable.  I think they'll improve over the week, and hopefully I won't rip and ruin them.

So... this has to heal... although it was fine during workout today with blister pad and K tape.  Have one on my heel too, but not as deep.  It's really odd... I've not had an abrasion or blister all season in over a 100 days on the track and 15 track meets.  These shoes are definitely not the right size.... or something.

Going to do a early morning workout on Wed. get a covid test for travel and then leave for FL.  

Nike Maxfly first test

I didn't plan on running today because of the late season aches and pains, nothing serious, just a slight left hip issue.   But, I got the new Nike Maxflys in.  I went to the track to try them out.  

In a nutshell, I give them a 1 for comfort, and a 9.5 for performance.  What am I going to do with these shoes?

I can wear them... they are tolerable.  They fit true to size in length but the forefoot without laces is ridiculously tight, more so with the left one for some reason.  I wonder if I just got an odd pair?  

Anyway, in an effort to make these work, I did buy a shoe stretcher, which I'll get on Tuesday.  Not sure how much these will give, having a nylon upper.  SO... why bother with shoes that are uncomfortable?

All I did today was run a 50m strider, about 70m on the turn, and finally... to get a metric, I tried a timed rolling 100m, with only a very brief and minimal warmup.   Well... the rolling 100m I ran in 12.41... without even trying.  The performance of these shoes seems undeniable.  I haven't tried them out of blocks yet but I will at some point.  

Problem:  on that 100m run, the shoes actually broke skin on my heel and little toe of my left foot.  I bought some blister pads.  Maybe I will have to wear these with liner socks.  I've never raced with socks because I don't want the shoes to move on my feet.  We'll see.  I'm pretty hell bent on trying to make these shoes work.  Hell, I have just 3 more races this season.  If they help me to a season PR, I don't care if they make my foot a bloody stump.  I'll only be wearing them for 95 seconds total in 3 sprints.   

These are outfitted with my risers and xmas tree spikes.  The 7 spike placement is slightly different from the 8 spike arrangement of the Pumas.  The most noticeable difference is that the front toe spikes are far closer to the front of the shoe, probably maximizing toe off.  

I haven't worn Nike spikes in ages, maybe they are just sized differently and these are just too small?  They're really pretty close to ok, certainly ok in length, so I'm hoping the shoe stretcher will do the job for the width.   When they become available again, I may try a size larger.   I spent a lot for these and won't give up on them easily.  Intend to wear them in Toronto.  

300s, 'split 400' / Maxfly first look

 Another Saturday evening yesterday on the Sewanee track, and it was a pleasant evening... mid 70ºs, sunny, light south winds.  The track was a ghost ship... very quiet.  I actually though about doing a huge tempo set this evening but ... not at this point of the season.   Quality, moderate volume.  Started with an easy 300m, then did 2 more quickly, the last one a 'split 400m'.

Hoka trainers on

stretches, drills, bands, 2 x 100m

50m - 6.63

300m - 44.48

300m - 42.51 (27.17, 15.34)

'split 400':  300m - 42.59 / 60 sec rest / 100m - 14.06

It felt fine.  I had done the big bike climb from the boat at Raccoon Mtn. on Thursday, and Thursday evening, I took a spill on my bike when returning to my boat in Chattanooga, however I fell on soft grass.  My shoulder was sore on Friday and I had a dinner invite, so I took Friday off.   With the slight hip soreness the day after workout, I may do only 2 more significant workouts before racing in Canada on Sat.  

138.9 lbs after workout.

I have no illusions that I'll better my times from Nationals in Toronto, but it'll be a great experience and I hope to get the meet records.  Canada is just opening the border tomorrow, and with the new covid outbreak, I'll have to get tested, so I have an appt in Monteagle on Wed, morning just before I leave for FL.  (I'll be visiting parents and flying to Toronto from Orlando for the weekend).  I will be wearing my last new super protective N100 mask on the plane for sure.  Just ordered 2 more.

Today, I got my new high tech Nike Maxfly sprint spikes.  I'll probably give them a few strides later today to see how they feel.  I'm wearing them now and they fit super snug on the forefoot, but the length is nominal.  They're going to need some breaking in for sure.  The nylon upper has almost no flex. At first they were uncomfortable but now they're feeling ok.  Seem to fit like a track spike should.  I have to unlace them completely to get them on.   They weigh almost identical to what my Pumas weigh, just 1 gram less.  They accept my risers; and with the combination of the risers and the integrated foam/air bladder, they make me effectively an inch taller.... which is definitely helpful.  In addition to the added inch of leg length... in my opinion, the risers also help distribute ground force and limit excess spike penetration my a millimeter or 2.  I'm surprised that this technology was abandoned.  Here we have a meeting of the best of both worlds, the new and the old.    I'll write more on these when I run with them.  These could be my new spike.  

 

4,3,2

Pleasant weather in Sewanee, mid 70ºs, light winds, partly sunny.  Going to be cooler tonight, may even hit the 50ºs.  Did a lower volume workout tonight, negative split 400, 300, and 400m race pace 200.  

Hoka trainers on

stretches, drills, bands, 2x100, 50

400m - 61.75 (32.71, 29.04 / 32.71, 14.41, 14.90)

300m - 43.06 (15.19, 13.46, 14.41)

200m - 26.81

I wanted to work on my end game and the second turn, so I ran the first 200 of the 400, and the first 100 of the 300, slow and accelerated on the turn to the end.  I really concentrated on my form on the turn.  

Tomorrow, I'm back on the river and doing the big bike climb at Raccoon Mtn.  Should be beautiful in the gorge Friday morning.  

Looks like I may get the new spikes as soon as Friday.  

Weight is under control.  139.4 lbs after workout

'Split 700,' 300 - just one more meet

Beautiful today at Sewanee.  Hazy, not hot, mid 70ºs, calm winds.  When I look out at the view from my house, it's so beautiful at sunset sometimes it doesn't even seem real... but I digress. 

Hadn't done a 'split 700' since late April.  Tough one.  

Hoka trainers on

stretches, drills, bands, 2 x 100

'split 700' - 500m - 79.23 (62.28, 16.95)  / 90 sec rest / 200m - 31.78

300m - 42.84

The split 700 was a hard one.  Almost the same splits as I ran in April, a few hundredths slower.  I usually pair this workout with a split 500m, but I wanted to keep the volume lower and just ran a hard 300m.  

139.2 lbs after workout.

Look like I'm going to do one more meet.  The Ontario Masters Championships is not a huge meet, but has kept meet records for half a century.   I think I can get one or all of the M60 sprint records, one of my motivations for going.  I don't think I'm going to better any of my times from Nationals, but I don't need to to get these records.  

I booked my trip and have 24 hrs to cancel if I feel like it.   It cost almost as much to do this meet as Nationals, but hey... better to spend my money on this than beer and pot ... or fast food, right?  Fortunately, this stage of life is abundant.  No worries.    This will be my last race until at least October, then indoor season starts shortly after.  

Gear lust - curiosity gets the best of me... new spikes

Some stunning performances at the Olympics ... especially with the women 100m sprinters.  And an Italian winning the mens 100m?   What!?

What almost all of these 100m finalists have in common is that they're all wearing the new Nike Air Zoom Maxfly racing spikes.  These appear to be a revolutionary shoe.   Usain Bolt said in an article that he thinks the shoe may give an unfair advantage.  Anyway, it sure seems to have helped the women... when was the last time we saw two women run 10.6s?   And both Shelly and Elaine were wearing these.  So were the Gold and Silver winners in the mens.  

The now banned Nike Viper Fly
(not the shoes I bought)

Nike had pushed too far apparently when they produced the now unavailable 'Viper Flys' ... they were in fact deemed illegal.  These are NOT the shoes I bought.

I haven't received them yet but the Air Zoom Maxflys do look different.  Most spikes are very minimalist with a stiff plastic or carbon fiber plate and very little else between the foot and track.   These have the stiff spike plate, but sandwiched between the foot and plate are two air bladders, presumably designed to give spring.  

We'll see how these work for me.  I use risers so I'm used to racing in a shoe that has a higher forefoot, and I think my risers may be compatible with this shoe, unless they used a proprietary non standard spike thread.  I hope not.  

It is said to weigh about 5.5 oz, which would mean closer to 5.0 oz in my size.  My Pumas are about 5.5.

They seem to have a tough looking lace/lockdown system that doesn't rely solely on a fabric or material but on plastic.  

They are sold out everywhere in my size, so I actually paid more than retail ($180) for them at a reputable bidding site (not ebay).  On ebay these are selling for $310-350 ... way more than I would spend.  But, I did spend more than $200, I must admit.  We'll see how they feel.  I should have them in a week or so.  

NIKE Air Zoom Maxfly

From Nike:

The carbon-fiber Flyplate has been specifically tuned to provide runners with the rigidity they need for maximum propulsion, and the Zoom Air unit under the forefoot offers excellent stability and responsiveness that allow you to push harder around the track. For versatility during longer sprints and hurdles, Nike added ZoomX foam to the midsole for underfoot protection that doesn’t sacrifice weight or efficiency. The outsole and upper on the Air Zoom Maxfly have the design and performance details needed to get an edge on the competition. The Shockwave outsole provides complimentary traction to the 7-pin spike plate, and the Flyweave upper offers an exceptional lockdown with a lightweight and comfortable fit.

300 tempo, 200

 Very warm in Sewanee with a heat index pushing 90º and light winds.  Wasn't sure if I had the will to do a full 5x300 w/ 6 min rest tempo set or if I should just run fast and take nominal rest.  I compromised a bit.  

Hoka trainers on

stretches, drills, 2 x 100m, bands

3 x 300m w/ 6 min rest - 45.09, 45.59, 46.13

200m - 26.96

It was a good sweaty workout but nothing too extreme, just maintenance.  I could have suffered and gutted out one or two more 300s, but they would have been slow 48-50.  Only the second running workout since Nationals, and I'm slightly heavier ... so probably not at my peak at the moment.  But overall, feels good.  No physical issues.  

140.3 after workout.

Still undecided about Toronto, but strongly considering it.