brief workout

Really nice in Sewanee today, sunny 61º and light south wind.  It was overdistance day but I didn't do much.  

Hoka trainer on

stretches, drills, 2 x 100m

500m - 81.87  (64.84, 17.03)

300m - 44.41

bands

Not complete rest between but ample.  I was going to do 2 x 500m but I ran the first one a little faster than intended and I was toasted.  After the 300m, I lined up to do some tempo on turf but decided that I might come out tomorrow instead and do some race pace if my foot feels ok.  I finished with band work.  

Tonight I'm going to do an ab routine and maybe some squats.  

I went to post op to my hand doctor and it was a waste of time, but...  their PT department has a glute machine that they might give me... if only I can find a way to move it.  It weighs 400 lbs.  The TOA group asked me to do a promotional video for them, as I did a testimonial for Elite SM, my other ortho group.  

I'll be in Murfreesboro Thursday all day for a meeting and to do some work around the house, but I may run some stadium stairs if I have time in the late afternoon.  On second thought, I should take that day off and do a tempo set on Friday.  It's forecast to be sunny upper 60ºs that day, shirtless training weather.  A really awesome stretch of weather - no rain forecast for a week and in the 60ºs.  The next cold front not until Monday.    

Still have a few lbs to go for race weight.  141.9 lbs.

first timed 400m on brand new Mondo

 In Atlanta and was astonished to find a brand new squeaky clean 6 lane dark blue Mondo track at Marist school.  It hadn't even been lined yet, good thing I brought my metric wheel.  I was nice and soft compared with the old hardened and beat up Mondo that was there before.  Nice day, mid-upper 50ºs and partly sunny.   Usually schools are protective with their new tracks but I didn't see anyone at first, but then someone appeared across the field and started walking toward me as I was warming up.  I casually A-skipped away from him, and he turned around and left.  Good.  

The track had been laid lane by lane so you could see 'lane lines' where the seams were, so I measured each 100m in lane 5 and taped the marks.  I'm sure it was accurate, easily to within a yard.

I decided to warm up and try a hard 400m, but not 100%... being appropriately conservative on the first 200m.  I set my goal for 62 with splits of 14,15,16,17 or 29, 33.   Exceeded every split.  Not by any means an all out time trial.    

Hoka trainers on

stretches, drills, 2 x 100m

100m - 13.83

400m - 60.20 (28.71, 31.49)

4 x 100m on turf w/ 30 sec rest - 16-17

Even though this 400m was with my usual 3 step rolling start, I was in trainers and it gave me confidence that I could break 60 sec in a 400m if I chose to race in 2 weeks.  I didn't rig too much in the end since I went out conservatively.  My last 100m wasn't terrible at 16.3.

I finished with a brief tempo set of 100s on turf, working  on form.

I am closing in on race weight as well.  140.4 lbs after workout.  Lowest this fall I think.  

cold tempo

Clear and cold today at the Sewanee track, 37º mid afternoon with a NE wind.  3rd workout in 5 days and I'm feeling a little more fit, although bit off a bit more than I could handle with this tempo set as I bailed on my 4th 300m.

Hoka trainers on

stretches, drills, 2 x 100m

3 x 300m, 150m, 150m w/ 3 min rest - 49.50, 50.84, 53.74, 26, 23.97

200m hill sprint - 42

I started this set too ambitiously with a 49, 50.  By the 3rd I had doubts I would finish 4 so I bailed halfway on my 4th at 150m, rested 3 min, and ran another 150m.   If I had run a 4th 300, it would have been over 55.  So instead of breaking down in my last 150, I rested 3 min and ran a faster 150m.   Then I went to the hill and ran a 200m hill sprint.  No sign of the pubalgia issue, it's healed.  My right foot is my limiting factor and I'm usually good for 1200m + per workout.  

Looking back to last year, I wasn't doing regular overdistance and tempo sets every week.  The week of Thxgiving last yr I biked Raccoon Mtn 6 days that week, no running.  So... maybe... I might go to Birmingham and run a 400m race in about 16 days, just to see where I am.  A goal of breaking 59 might be good this early.   Indoor season is already well underway in Scandinavia, there was a big indoor Masters Championship meet in Sweden 2 weeks ago and it's providing the first 2022 indoor season rankings.  When I won my first indoor championship in 2012, I started the season by running 2 400s in 59 in Jan., but improved to 55.90 by mid Feb to win the Gold.  So, 59 would be an ok start.

Also, worried about the covid situation as the 'omichron variant' emerges, whether it will twart any of our championships upcoming in NY and Finland.  Too many moronic covid vaccine / science deniers in the US,  it will spread if it gets here.  

Considering the Thnxgivin holiday, my weight is really good.  140.8 lbs after workout.  This year we made a very thick rich Persian chicken dish called Fesenjan.  It is chicken with a stew made with pomegranate syrup, plums, and walnuts.  So, heavy that a small amount satisfies.  

 

low volume long speed

Cool and partly cloudy, 50º with a SE breeze at the Sewanee track.   Wanted to keep the volume low today so just did 2 hard long sprints.  Kind of confirmed how far I have to go.  

Hoka trainers on

stretches, drills, 2 x 100m, bands

50m - 6.75

2 x 300m - 42.71, 43.97

Felt really quite hard.  My last 100m of both 300s was well over 15 sec and I was definitely tying up toward the end.  Would be hard pressed to break 60 right now in a 400.  Lots of work to do.  Going to be a long hard slog.  I think I may be slightly behind from where I was last year. 

Relatively healthy though, except for a little usual soreness in R foot.

142.7 lbs after workout.

Got my booster today.  Was astounded at what the redneck nurse told me... "no right answers, either you risk covid or the side effects of the vaccine."  CVS in Monteagle, Grundy Co. TN where the vax rate is just 27%.  I responded, "I think it's more a matter of education and science denial."  I walked away.   Sheesh!  

Back sooner

I was on the track today, sooner than expected but not soon enough.  Perhaps the 3 days off, the cold weather, or something ... made this a hard one.  Just happy to be back.  41º with a NE wind making it feel cooler, but it least it was sunny.

I did overdistance, it was slow and labored.  My form felt really clunky.

Hoka trainers on

stretches, drills, 2 x 100m

600m - 1:50.6

500m - 88.5

It is what it is.   Running only about 71 400m pace.  It felt harder than it should have.  Foot still a little sore after the long hike on Sat but not bad.   Just a very slight tinge of the pubalgia when warming up but nothing while and after running.  

The hand is fine.  No pain, no throbbing, nothing.  It's amazing ...  3 days after surgery and it's almost normal.  Sorry I put it off for so long.

Weight is good.  141.4 lbs after workout.  Need to do some core and band work, more form work.  Wednesday looks better, in the 50ºs.  I'll be back out then.  

Hiking

Taking a little time off from running so did some hiking today with Roya.  Was happy to find my new Sewanee faculty ID card opens the gate at Breakfield Rd., so we drove to the end and hiked for several miles all over the place.  Stopped at Dotson Point.

Hand surgery was really no big deal and was an instant fix for my carpal tunnel issue.  I played guitar 18 hrs after the surgery.  No pain.  They said I shouldn't run for a week, but I'm thinking by Tues or Wed I should be ok.  Will be doing Stairmaster tomorrow.  The hand will be an inconvenience for a while because I have to be careful while it heals.

Roya on the trail...

tempo 300s

Was happy to get back to Sewanee early enough to get this workout in.  I'm going to be down for a little while after some minor hand surgery tomorrow.  Probably do some hiking and maybe Stairmaster in a few days.  Resistance bands too.  Was a little sore after Tuesday's hills.   

Was cold tonight, about 39º by sunset with a light north wind and track was a little wet from earlier rain.  

Hoka trainers on

4 x 300m w/ 3 min rest - 51.1, 52, 52.3, 53.9

The 'bread n butter' of my training... tempo 300s.   These were on average a bit faster than last set and a bit more consistent.  The last one was brutal, as usual.

I finally can really say I'm over that pubalgia injury.  I'll continue to strengthen and hopefully will be racing in 7-8 weeks, maybe sooner.  

Weight is under control.   Been eating very light lately, but not particularly good.  Mostly just fruits, nuts, chocolate, and coffee.   141.2 lbs after workout.  

over distance, hills, bike

 I did the bike climb on Sunday at Raccoon Mtn, my last boat trip of the season.  Met Bill there.  Next day I went half way because I decided to get home and winterize my boat, which is a arduous task.  So, a good break from the track.  I returned today and it was perfect weather, 65º, partly sunny, slight breeze.  

Hoka trainers on

2 x 600m - 1:48.56,  1:50.13

100m ~ 13.5

hill sprints:  

    200m - 42.1

    150m - 28.75

The 600s I ran with several minutes rest, but not complete rest.  I saved some on the first one so I would be sure to complete 2x600m.  

The 100m was a fun run that I ran on my way out with a Sewanee woman sprinter who I've talked with before.  (Of course, I had to finish ahead).

I was driving home and turned around, thinking I needed to do more so I went to the hill and did 2 long sprints.  I also measured and spray painted marks for 100m, 150m, and 200m distances on the steepest part of Roark's Cove Rd.

I've not been sleeping well due to hand issues and will likely have carpal tunnel release surgery in the next week or 2.  Been putting it off for years.  That may take me out of training for a week.

142.5 lbs after workout.

Some photos from the last boat/bike trip of the year:

First tempo 300s of the season

Sunny and beautiful in Sewanee today, cool with a south breeze, about 60º.  I did my first tempo set of the season and it wasn't pretty or fast, just wanted to finish it.  

Hoka trainers on

stretches, drills, 2 x 100m

4 x 300m w/ 3 min rest - 50.4, 51.01, 53.13, 55.48

Yea, it was slow ... but I think I'm back and on my way.  Getting these early tempo and over distance workouts in is going to be painful, and getting used to the pain is part of the training.  I almost bailed on my last 300m, glad I didn't.

The pubalgia issue is going away for sure, but I was a bit sore after the previous workout, we'll see how I feel tomorrow.   

Despite the cold temps, I'm taking the boat out on the river and meeting Bill for a bike climb up Raccoon Mtn. Sunday.  It's supposed to be 27º Sunday morning but warming to upper 50ºs by mid day on Sunday.  Near freezing on Sunday night.  

Slowly getting leaner, 142.1 lbs after workout.  

These mornings in Sewanee have been so beautiful the last few days.  This morning, fog filled the cove:

World Championships in Finland

Getting ready to pull the trigger and book for Finland.  I think I found the only hotel room in the city with a bath tub and free parking, and it's expensive.  Like $180/night.   It's even more if I opt to book a reservation that can be canceled and refunded.

So... 

first sprints, Finland WMAC schedule released

Incredibly beautiful day at peak fall color in Sewanee.   About 72º and light winds at the track, mostly sunny.  Still a long way to go to get in shape but did a long sprint workout today.  Not much accomplished, low volume, but just felt good to sprint again, although not so fast.  Was just a tad sore form running those hills in FL, but felt ok.

Hoka trainers on

Stretches, drills, bands, 2 x 100m

400m - 69

2 x 300m - 44.90, 44.63

The 400m was really a warmup, was going to run a 600m but bailed.  Fastest 100m split on the 300s was just under 14 and the 300s were really hard.  So tiring I couldn't have run a 'split 400' (rest 1 min, run 100m).   Felt like a good pump, both aerobically and in my glutes.  Doesn't look like much on paper but it was hard.  This type of workout doesn't do as much good as the over distance and the tempo intervals, but was really a test to see how my body tolerates sprinting.  The pubalgia issue seems to be helped by strengthening the psoas and glute.  Just looked up some exercises for the psoas.  What I had been neglecting is the role in doing resistance with the upper body and lower body at the same time, really activate the abs and psoas much more effectively. 

If I tolerate this workout ok, I need to get back in the brutal regime of 1 day overdistance and 1 day of tempo per week if I'm going to race by Jan.   Those types of workouts are really really hard when out of shape as I am.

Definitely still a bit soft and at least 3-4 lbs over weight.  142.9 lbs after workout.  

This morning's coffee and view.

WMAC World Masters Championships Tampere, Finland Schedule

Before traveling I have to decide what events I'm going to race.  A sprint triple is possible but do I want to risk racing 3 rounds of the 100m before the 200m and 400m start?  I don't think so.  So, I'll race the 200m and 400m + relays, 8 races.  This would be my schedule:

July 

2 - 200m prelims

3 - 200m semis and finals

5 - 400m prelims

6 - 400m semis

8 - 400m final

9 - 4x100m relay

10 -  4x400m relay

This looks to be the most expensive WMAC yet, mostly due to the fact the hotels are all about $170/night, flight is $1370, car probably about 6 or $700, trip insurance about $200.   So, looking at $4500+ for the adventure including gas and food.  Tampere hotels are already filling up and it's not a huge city, half the size of Lyon, Fr.   I would leave ATL the 29th of June, arrive the 30th, return on July 11, so 11 nights in the hotel.  It would be a 2 hr drive from Helsinki to Tampere.  Need to book my trip soon. 

UPDATE:  Good thing I haven't booked yet.  This....

Dear MASTER ATHLETES:

These past days some competition timetables regarding TAMPERE 2022 world championships have been leaked UNOFFICIALLY and are NOT yet authorized to be shared.

Please check in the upcoming days the WMA website for the official and APPROVED schedule competition.

Thanks to all for your interest!

María Alfaro Kazán.

WMA Secretary

hill sprints

Was able to get a good hard workout in while visiting in FL this weekend.  On Sunday, did hill sprints.  It was exceptionally cool for FL, with temps in the 60ºs.

Hoka trainers on

stretches

10 x 180m hill sprints - 32-33

I started slow and cautiously at about 39 sec then did most of these at about 33 sec.  Back in July at peak training, I was running this same hill a bit faster, 28-30.  Still not 100% and not sprinting fast but hopefully will start some cautious interval training soon.  

142.5 lbs after workout.  

Looks like beautiful weather tomorrow.  Beautiful time of year, happy to be back in TN.

800, 600, 200

Yesterday, did the Raccoon Mtn bike climb alone from the river.  Beautiful day.  Mid 60ºs, sunny.  I needed this calorie burn after my once a year pizza meal we had in Chattanooga the night before.  Fortunately, I didn't gain any weight.  

Today, was cold but dry.  Windy and in the upper 40ºs with some sun.  I did some foundation but bailed on my second 800m, which became a 600m.   Really getting tired of these heel strike longer runs.  I ended with a slow sprint 200m, just to get up on my toes a bit.  It felt ok.

Hoka trainers on

stretches, drills, 2 x 100m, bands

800m - 2:46

600m - 2:07

200m - 31.4

The 600 wasn't really a 600, but a bail out 800.  At that pace, I would have probably been over 2:50, so I canned it.  I'm thinking I need to really start doing some sprint intervals, even slow ones instead this plodding.  I don't think it's helping me that much.  The pubalgia is still there but again, feels like it's getting better, but that's what I said 2 weeks ago, then it briefly got worse.  

Light, due to the bike ride, work unloading and covering my boat, and light eating on Monday, I was just  141.0 lbs after workout.  

It may be the last track workout I'll do for almost a week.  I have to travel to FL for a weekend funeral but maybe I'll be back in time for a Monday workout.  Should be back in Sewanee by 4pm.  

Halloween half

 Pressed for time on Sunday, yesterday, I did just one 800m.  Cold and damp all morning, but not raining.  Getting ready for a boating trip on Sunday-Monday and some biking.  

Hoka trainers on

Stretches, drills, 2 x 100m

800m -2:45.4

Still not 100%.  I wonder if I should cut back to 2 days running per week and do more cross training, hills perhaps?  Don't seem to be making that much progress.  

Doing a little strength training, some single leg squats.  

Last night in Chattanooga, ate a big pizza meal - my once a year pizza.  Kinda gross, but it was good.  Last time I ate pizza was last year when my parents visited during the election week last Nov.   Junk food ages a person, and pizza is definitely junk food.  Didn't plan it, only went to Mellow Mushroom after hiking to Tony's and finding it closed.   Usually have the salmon caesar salad at Tony's.

Planning the big Raccoon Mtn bike climb today.  Last warm day before a cold snap, but warming to the upper 50ºs by next weekend.  

Sure is beautiful out here today.