Still more 800s

Cool day, upper 40ºs, raining most of the day... but at about 3pm, the sun appeared for about 10 minutes as I was beginning my workout.  A glimmer of 'nice' on a not so nice day.  Happy to have the place to myself.

Hoka trainers on

stretches, drills,  2 x 100m

2 x 800m - 2:44.5, 2:47.7

Again, with 15 min rest in between and a little faster than last time.  Still a miserable workout but hopefully will stick with these for a few more workouts.  It's about all the volume I want to subject myself to - one mile per workout.  I do hope to get some biking in tomorrow or if the rain doesn't stop, maybe go to the gym.

I was happy to weigh 141.6 lbs after workout, lightest in a while.   Got home by tea time and had some tea and toast.  

same

Good training weather at the Sewanee track, 55º sunny and breezy mid afternoon.  I did the usual...

Hoka trainers on

stretches, drills, 2 x 100m

2 x 800m - 2:46.5, 2:48.9

Took 15 min rest in between.  The second one was actually stronger and far less tiring, although a bit slower.  These were a tad faster than last time.  Definitely not fast or in sprint form.  I just hope I have the patience to stick it out for several more workouts with these 800s til I'm 100% over the pubalgia.  I know I keep saying this, but... it's getting better, noticeably better after each workout, definite progress.  Would like to start my first tempo sprint intervals by 11/12.   

Trusting the process.

143.5 lbs after workout.

Next workout is going to suck... could be in the 40ºs and rain on Friday. 

The leave turning has begun, living in the trees.

Alum Britney Spencer 

more 800s

 Breezy and cool at the quiet Sewanee track on Sunday late afternoon.  65º and mostly cloudy.  These 800m foundation workouts are still a struggle.  However, my pubalgia issue is definitely fading.  I can work through this issue if I refrain from speed for at least a few weeks.  Probably no racing til Jan.  

Hoka trainers on

stretches, drill, 2 x 100m

2 x 800m - 2:48.2, 2:55.1

I didn't take full rest between, just wanted to get it over with.  A little faster than last time though.  This workout will likely be repeated for the next several sessions. 

It was cloudy the whole time I was there except the sun broke through right at sunset and offered up a beautiful sky.  (see below)

143.9 lbs after workout.   My weight is now in the daily range of 143.5 - 147.  I need to lose that last 5 lbs again.  It's just a matter of going to bed a little hungry and sleeping well for several days, then the weight will come off.

Indoor Nationals  

I booked my flight, hotel, and car for the USATF Indoor Nationals in March.  Staying at the Hyatt near the GW Bridge.   Still almost 5 months away.   For the first time ever, they are having the 60m event -both semis and finals - on Friday, same day as the 400m.  All this was because of the high jump.  Why they couldn't reschedule the high jump is beyond me.  It makes a sprint triple pretty hard, but that means no individual races on Sat... at all.   Maybe I should long jump on Sat?   Won't be long before I'll need to book my trip to Finland.

Here's a view of last night.

Beginning again

After 12 days of no running, I began again today, very slowly.  Not wanting to reverse the progress I've made on my pubalgia ab/groin strain,  I put a governor on and did not sprint, but ran 800s on my heels, no faster than 20 sec / 100m pace, and slower.  I was dreading this workout because I knew it would be unpleasant.  Glad to get it done.  

Hoka trainers on

stretches, drills, bands, 2 x 100m

2 x 800m - 2:53.8, 2:55.8

It was hard but not that taxing.   I feel I'm ahead of where I was in 2011 when I had this same issue.  That year, I didn't run during October, and I started Nov 1.  When I did, I was doing long foundation runs, up to 2 miles, and slower 800m repeats at 3:15 and slower.  I was also heavier.  By early Dec '11, I was doing my first 300m tempo interval workouts, but slower (50-55 sec) with short rest (2min).  I was still doing a lot of foundation in Dec.   Big sessions like 5 x 800m, mile runs in 6:25 - 6:50, etc...  I won't do that much volume these days.   That year, 2012, I started racing in early Jan, but my first races were slow, like 59.  I improved to 57.57 by the end of Jan, and stayed in that range until mid Feb. when I ran 55.90 and won my first USATF Nat'l Masters Championship at I.U. indoors.

Today, I started wearing my brand new Clifton 3s.  A little heavier than the Clifton 1s I like to sprint in, but good for this long slow foundation work.  I hiked in my older Clifton 3s this past weekend.  

I may go out Sunday to do more foundation, maybe some hills.  Long hard road ahead.   

143.5 lbs after workout.

2 identical Clifton 3 pairs... one new, one well worn.  They both started out the same color: 

1  

Smokies by boat '21... fall hiking

Got to Fontana Lake Friday by sunset, hiked for 4 days... a total of about 22 miles or so.  I don't do the massive 15-25 mile day hikes I used to but the 9 mile round trip up the AT to Shuckstack tower was quite enough.  Perfect hiking weather, high temperatures in the lower to mid 60ºs, overnight lows abut 40º.  The water temperature was about 72-73º so we swam a bit.  Super clean and refreshing water.   Roya even swam.   In addition to Shuckstack, we hike the Forney Creek trail, lakeshore trail, and around Hazel Creek.  

We saw a bear on the Lakeshore trail but had a good 60m distance.  It was a large female and cub.  Roya retreated but I stepped up and pounded my stick and claimed the trail.  The mother bear rear up on it's hind legs and took a good look at me before moving on.  She probably stood about 7' tall, large for a female.  Since last years bear attack fatality at Hazel creek, we're reminded these animals are not to be taken lightly, but you can't run from them (...well maybe I can if I get a head start).  From that point on, Roya carried a big stick.  

The old boat ran great and I managed to lose a lb despite eating a lot.  142.9 lbs this morning.  My pubalgia issue has faded but not gone.  Next running workout will be Friday or this weekend.  Maybe stadium stairs Thurs, we'll see.

Here's some photos:

Near the Lakeshore Trail

AT Trailhead at Fontana Dam to Shuckstack

Night cruising by full moon

Shuckstack tower

Shuckstack view

Moonrise at Fontana Dam

Hiking and biking

Yesterday was supposed to be a running workout but I opted to bike up the mountain instead on Roark's Cove Rd.  I've been feeling that the pubalgia issue is not improving so I'm going to take a break from running for a while.  Going to Fontana Lake to hike the GSMNP for 4 days.  It's a long season and I don't want a chronic injury to persist because it will just get worse... and it's really barely noticeable now, so it's best to get over it.   

Looking back on my blog entries from late 2011, it seems that I did train through the pubalgia injury (which then was much worse) through fall and winter of 2011 and it took almost to the beginning of the season in Jan. for it to be completely gone.  I did a lot of 800s, and foundation during that time.  Even if I don't race til Jan, it's cool.  I've got a long season ahead and three championships, beginning with indoor in March.  So it's cross training for a while and trying not to get fat.  Interesting to read my blog from 10 yrs ago... went from over 150 lbs in late summer down to under 140 by the end of the year and a lot of foundation.  That - 2012 - was the first year I won Nationals in Indiana indoors, ran a 55.90 400m.  

So, looking forward to the boat trip to Fontana on Friday.  Weather will be cool with a cold front coming through Sat morning with some showers, forecast lows are going to be around 40º Sat and Sunday night.  Sat and Sun. highs in the upper 50ºs, but upper 60ºs on Monday and Tues.  Sunny every day except Sat morning.  Will definitely have the canvass up and the heat on.  

foundation 800, 600

Beautiful and quiet evening at the Sewanee track.  Mid 70's, light winds, clear.  Wasn't looking forward to this workout.  Had been on my feet all day doing and annual cleaning and floor scrubbing.  

Hoka trainers on

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

800m - 2:39.35

 

600m - 1:50.55  (73 / 37)

It was hard.  Especially the last 100m of each.   I took a full 25 min after the 800m, but still my heart rate was at 120 when I started the 600m, I was running out of daylight.

I'm wondering if I can continue to train through this minor pubalgia and how long it's going to take to be completely gone.  It doesn't bother me at all running at the 'foundation pace' - no faster than 17-18 sec 100m.  So, I guess I'll stay at this pace for a while. I would like to be running fast by next month.

143.0 lbs after workout.  Eating better.

Masters Rankings

Some recent activity... Italy had their National Masters Championships.   Nothing of note in my age group, no M60 broke a minute in the 400m.  

This week is the Huntsman Games and this past weekend was Nevada Sr Games.   A new name I hadn't heard before, Christopher B. logged the world #2 time in the M60 100m at 12.33.   (Alan won in 12.08).  Curiously, Christopher B.'s time was the fastest in his master career despite having logged times since '14.  He has never competed at a USATF meet, only Sr. games.  So, my 100m world ranking is down to #4.

Jim told me that the San Diego State games was going to correct that fake WL time in the M60 200m, but it's still up there.  

Still waiting for the USATF Indoor Championship website to appear.   There are apparently a few disgruntled anti-vaxers that are protesting the vaccine requirement for Indoor Nat'ls.   It's not a USATF requirement, it's a NYC facility requirement.   Sure are a lot of science deniers out there.  

Thursday stadium stairs, French Nationals

Nice night in Murfreesboro.  Got to the stadium about 6:15pm and did a very brief warmup before attacking the stairs.   I started the stairs about 6:22 and finished about 7:05. 

I upped my game +3 from last time.

Hoka trainers on

dynamic stretches

22x stadium stair sprints

I took brief breaks every 6x.  I did 19 last time, maybe I'll try for 25 next time.  At this point, I'm running out of daylight but there is enough ambient light to finish.  Starting to call this workout, "Todesstiege " stairs of death ... (probably not a good joke).

Much lighter now, was 142.0 lbs after workout.  Definitely slimming down for a return to speed in a few weeks.  Probably still nothing fast til end of the month.

Going to take Friday off save for some resistance.  Sat., I'll do a bike and some bands and a foundation track workout on Sunday.  Great weather.  

International Masters

France had their National Masters Championships recently.   Benoit Z., the World Champion who won in Lyon, and Daegu ran just 1:00.25.  More notably, Patrick C. M59 - who may be M60 for Finland, ran 25.38 in the 200m and 12.58 in the 100m.  Finland will be quite competitive.  

tempo 150s on turf

 Heavy and slow.  I trained in the morning today because of an oil change appt in town.  I ate a bit too much last night, thawed out too much mahi-mahi I guess.... and was an astonishing 147.4 lbs this morning.  Much of that was waste but still, not healthy for my body to be running at that weight... even though this IS a normal BMI and would be considered 'healthy' for anyone.    

67º and mostly cloudy at the Sewanee track.  Rain in the area, but dry for the moment.

Hoka trainers on

stretches, drills, bands

2 x 4 x 150m w/ 30 sec rest on turf - 25.5-26

No speed records, just happy to get through it.  After bathroom breaks, I was 144.9 lbs after workout.  Time to do some fasting.   

Yesterday, did a brief resistance workout with bands and dumbell squats.  

Next up, stadium stairs on Thurs if the weather permits.  I'll probably be finishing in the dark.  If not, I'll do a hill workout on Friday and track on Sunday.  This is going to take a while.  No fast track intervals til the muscle strain is 100% healed.  Hopefully by the end of the month.  

I may be taking a long weekend after next to hike in the GSMNP depending on weather.  

foundation on the track, hills

Hate these types of workouts, remind me how bad shape I'm in and how hard it is to get back.  Cloudy and mid 70ºs at the Sewanee track and was happy to have the place to myself on a Saturday.

Hoka trainers on

800m - 2:44.19

600m - 1:52.20

2 x 200m hill sprints - 46, 45

Most volume I've done in a while, and certainly not fast.  But maybe too much?  Did feel a little soreness in the lower abs after.  Maybe I need to be more proactive with some band work in rehabbing this ab issue, which I haven't done lately.

Suffering through these long foundation runs, remembering I did a workout this summer where I ran 2x600m in 1:39, and now struggling to break 1:50.  It's going to be a long haul.  

Anyway, not happy with my weight.  Daily range is ~142-146 since I've been eating a lot after workout.  Good stuff, just too much.   142.3 lbs after workout.

Supposed to rain last night, never did.  Supposed to rain this morning (100% chance), not yet.  Maybe I'll do a bike ride before the rain comes.

stadium stairs

Thursday was a warm day in Murfreesboro, cloudy and about 76º by early evening.  I got to the stadium about 6:15pm with little daylight left, it's dark by 7pm now.  

Hoka trainers on

stretches, drills, 2x 50m

19 x stadium stairs 

I did these with less rest than usual, completed 19 in just over 35 min.    It was a bitch as usual.   However, not yet feeling the usual soreness, maybe just a little in my calves.  

142.0 lbs after workout.

I'm hoping to keep doing these sessions weather permitting.  Usually enough local ambient after dark to see enough to complete the session.  If I go to work with my clothes, I'll  have enough time to keep it up.  Next set I want to increase by 3 to 22x.   

Was going to wait til Sunday to do my one / week track workout, but I think I'll go tomorrow evening and run an 800 then some hills, or whatever.... then take Sunday, Monday off from running.   Don't want to do every other day quite yet.

Really need to get back to the Mediterranean diet.  Even a gain of 3-4 lbs makes a difference, I really feel it.