A little track and hills

My first time on the track since the injury 13 days ago.  Still hurts, can't really let my stride out yet, still cautious.  I had my MRI today.  Hopefully, I'll get a report by Monday.  

Beautiful warm, humid, and moist day in Sewanee.  About 63º with a south wind.  

Hoka trainers on

stretches, drills, bands, resistance exercises, 2 x 100

2 x 400m w/ 90 sec rest - 83, 79

2 x 100m w/ 30 sec rest -19, 20

3 x 100m hills

Yes, nothing close to sprint speed, I could see it being 2 more weeks til my first tempo intervals.  Nothing faster here than 18-19 sec 100m pace.  Just happy to be running a little.   

I was looking at my 2015 training schedule. After I had that severe hip flexor tear... beginning 2 weeks after the injury, I was cranking out the massive foundation workouts.  In the period 14-21 days after injury I did:  3 x 800, 4 x 800, 4 x 800, 5 x 600.  No way could I come close to that volume now.  Also, I was running a 65.5 400m after  23 days, 62.5 after 4 weeks post injury.  I started with an 800m race after 5 weeks (2:20), and I didn't race a 400m til 10 weeks post injury (56.22).  

So, it looks like my indoor season is probably over, except for indoor nationals, unless I can find a meet in late Feb or March in KY.  By the time I'm ready to race, there will be outdoor meets in early March here, maybe even in Feb.  Most indoor meets in Feb in Birmingham are college conference meets and championships, but KY has some indoor meets in Feb and maybe March. 

At least I didn't suffer any huge holiday weight gain.  142 lbs

  

First running

12 days post injury, running gingerly.  In FL at the soccer field, went through my usual warmup and some band work.  

On the advice of Dr. Allan, I started some slow running.  I was surprised at his guidance to begin running slowly asap.  He says it will assist in the healing.  (Allan is a World Champion 100m Masters sprinter in my age group, and an orthopedic surgeon, and a lot of personal experience with hamstring injuries).  

Far from normal, it's a start.  Being very cautious.  All running on turf.

Hoka trainers on

stretches, drills, bands

2 x 100m - first 50m high knees

4 x 150m 

Running slowly in sprint form, fastest 150m was only about 28 sec.   Hopefully will be able to tolerate some 800s soon.  

Will be back in TN tomorrow and getting an MRI on Friday.  Hard to say how long it will be before I'm training full scale.  

Happy I did this workout and feel pretty good.  

cross training / rehab

 Back to cross training.  Since the weekend, I've biked up Roark's cove rd twice on the bike, and last night, went to the gym.  Was really trying to see what I can and can't do...  I did 2000m on the rower, resistance work with adductor, abductor, hip flexor, etc... The injury is improving but slowly.  I can do a supine brige with a lot less pain than a couple days ago. 

Dr. Allan says it's likely not severe since there was never any black n blue trauma visible.  However, going to get an MRI to assess.   I guess this is a 'good' time to be injured since I'm traveling to FL to visit parents.  I'll continue rehab there.  

Being unable to sprint for a while reminds me of what a privilege it is to do what I do at this age.   When training, especially on vacation, it's amazing how many aspects of my life it affects, not much else to do.  When I wake up, I check the weather, the rain potential, the wind direction, etc... I think, 'it's a north wind today so I'll be running from the 300m mark'... etc.    I plan my diet around races and training sessions.   On these days where it gets dark early, I train at the end of about a 16 hr fast.   On non running days, I plan a bike ride/climb and/or a gym or resistance session at home.  I check my weight when I get up and after workouts.   I was just about at race weight when I got injured, and after I got home, I thought... 'well, looks like I won't be racing for a while' ... then consumed toast w/ butter and tea... and also for the next few days.... something I wouldn't be eating if I knew I'd be racing in the next week or 2.  

Anyway, when I do get back to running, it'll be like starting over with the 800s and 600s.... and that's ok.  Dr. Allan says I'll be fine by Indoor Nationals.   Hell, if I'm gun-shy to sprint, I'll run the 400 and 800.  Probably be good for me.  Frankly, I think I could win the 400m with the time I ran first time out (58.75), and I know if I'm shape I can do better.   There also is the covid situation that could cancel it... but I think the most recent spike will be short lived.   A lot can change by March.

Very thankful to have several friends who are physicians who can pull strings for me when needed.   My friends Dr. Gary and Dr. Jeff both have set me up with MRIs on short notice before the end of the year which will save me a $500 deductible, to get it done this yr.  So, I have an appointment and a back up appointment.  Dr. Allan thinks it won't show much.  I'll follow up with a good orthopedist.  I have 2 highly recommended Drs. I'm considering seeing after I get the images and report.  

DNF

For the first time in 6+ yrs, I DNF'd in a race yesterday.  Too much too fast.  I was surprised I felt an injury during my 200m race because I had run at least 100 races without an issue since 2015.  Not serious I think, but a setback.  Even a Ferrari breaks down once in a while.  

I was really puzzled at what it was.  I was racing a 22 yr old who was just 2 steps ahead of me in a 200m race from lane 5, and in the last 50m as I was running down the bank toward the finish, I felt a grind in my buttock area and immediately pulled up.  At first I thought it was my hip joint, but no... it was the same injury I had during last season, a proximal hamstring tendon.  This injury I thought had healed but I did a few things this week that set me up for this event.  Doing my first sets of heavy glute machine without any hip flexor to balance,  doing my first speed workout 2 days before the meet and running hill sprints.   All of these things put extra stress on the tendon, combined with the overstriding one does when running full out in a race down a banked track... I was really crankin', determined to break 26.   And I think I would have because the kid who beat me ran 24.4 and I wasn't much more than a second behind.  

Anyway... I rode my bike today, and I'll be running at some point this week, and I know exactly what I have to do to rehab and strengthen this issue.  I won't be racing a 200m again anytime soon, but I hope to be back racing a 400m in Jan.  Good that this happened now instead of February.   12+ weeks before indoor nationals.  This will also give me time to fully heal my pubalgia and foot.

The last time I had an injury in a race was in 2015 when I had a much more serious tear in my hip flexor.  I used that  rehab time to build my foundation, running longer slower intervals, a lot of over distance.  All that good foundation I think led to my first outdoor National title in Jacksonville later that year.  I also ran my masters PR 200m in that meet: 24.48.  This injury is very much the same.  Only stressed by all out top speed.  Should be able to run 400m race pace in 2 weeks or so.  

I should've not gone to this meet.  So much time waiting.  It ran 2 hrs behind.  I got there at 2:45 and didn't race til almost 6pm.  Was happy to see a few masters friends at the meet.  

  

Photo: 400m - 12/12/21

Pro photo by Eric Ward

12/12 Crossplex meet 

400m

Life in the Fast Lane...

 

50s, 200s, 250

Another great day in Sewanee, 65º and mostly sunny, S wind.  Shirtless workout in mid Dec.  Wanted to do some short speed today, and a couple shorter event runs.  Finished with a pair of tempo 200s.  Started with 4x50m, building from relaxed to full out on the last one.  (All sprints - 3 step rolling as usual).  

Hoka trainers on

Stretches, drills, 2 x 100m, bands

50m - 6.94, 6.44, 6.28, 5.93

200m - 26.13

250m - 33.71 (26.62, 7.09 /  12.62, 14.00, 7.09)

2 x 200m w/90 sec rest - 28.12, 30.01

It was a decent workout.  My 200m was too fast for a 400m, but the 250m was about right.  A pace that might get me in the 57s.  The 50s made me think I could run a decent 60m... if I could get out of the blocks.  Maybe I should run the 60m on Sat?  No, I'll do the 400 and maybe the 60/200 double in another meet.   The last 2 x 200m was hard, bringing that 2nd 200m home in 30 into a wind.  

Last night was the last night the gym was open late, so I went at 10pm, even after doing the Roarke's Cove bike climb earlier that day.  I did 3 x 50 on the glute machine with 350 lbs, as well as other exercises.  

Feeling more fit.  Speed seems to be there, but not yet the endurance.  Been difficult to get the last few lbs off.  Holding about the same weight.  140.9 lbs after workout.

 

over distance, hill sprint

Amazing weather today at the Sewanee track.  Sunny, mid 60ºs and light S wind.  Training shirtless in mid Dec, no complaints.  Wore my heavier, more protective Clifton 3s today.  

Hoka trainers on

stretches, drills, 2 x 100m

600m - 1:45.69 (34.37, 36.29, 35.03 / 70.66, 35.03)

500m - 83.47 (15.37, 16.35, 17.35, 17.65, 16.75 / 66.72, 16.75)

300m neg split - 48 (17,16,15)

200m hill sprint - 40.59

It was tough.  I hit my goal splits and wanted to do more, but did as much as my foot would allow.  I think I'm developing the mental tolerance for the pain so I'll do what my foot will allow, which is enough, usually about 800 - 1600m if I want to keep it every other day.  

Would like to race again this weekend but it's a weird open meet ...masters mixed with elites.   I could get a terrible lane and low seed.  It's only $30 to sign up so if I get lane 1 or 2, I just may not go.  I could race the day after I get back on Dec 31... but there are meets Jan 7,8,9 I could enter.  

Still not down to what I feel like is race weight.  Drinking a lot of liquids, soup, juice, coffee, water, tea... my weight after dinner is about 145.5 lbs, in the morning 142.5.  After workout today 140.8.  Quite a range.

  

first races

Started my 2022 campaign early this year at the Crossplex on Sunday.  Thinking back to last season, I didn't race until March, so this is early.   I was also in better shape when I started last March than right now.   

But, it was ok.. both my races, although substandard for me, were faster than the M60 Silver medalists at Nationals in Ames.   Just a training day to see where I am.

400m - 58.75

200m - 26.31

One first in this 400m 'race' was that it was really not a race, but a time trial.  This being mostly an AAU youth meet, there were no other masters running the 400m, so I was running alone... which I was very happy to do.  No one to interfere, starting in lane 5, the best lane.   Actually, I wish all indoor races where like this one, it was really a good opportunity.  I think there were only about 5 masters in this meet, 2 women and 3 men.   I really played it too conservatively on the first 200m, going out really easy in about 28ish or slightly less.   I did achieve my goal of breaking 59 the first time out, but was really hoping to break 58.  The kids sure gave me quite an ovation as I rounded the oval twice.  Many were surprised I ran as fast as I did, my time was typical of most of the 15-18 yr olds, except for the top medalists.  

The rolling schedule thing ... it's impossible to guess when I would race.  A list of events starting at 9am, and I'm 180 miles away.  I got there at 10:40 am thinking I would race around 11:30-12:30.   I think it was after 1:30 when I finally ran.  

Crossplex warmup track

I felt ok afterward so I decided to stay for the 200m, probably wasn't a great idea ...but since I was already there.  I ran in the last of 50+ heats of the 200m, the very last race of the meet, close to 4pm.  By this time there were very few kids there and I had the entire warmup track to myself.  

I was a bit stiff and with a sore foot and not a great lane (3), I raced a 19 yr old collegiate, and a 25 yr old post collegiate.  The 25 yr old ran 22 something.   I was able to get close with the 19 yr old who only ran 25.7, so I  was just 2 steps behind.   He was out in lane 6 and had the benefit of the downhill on the last stretch. 

Anyway, I may try it again next weekend before I take a break from competition til Jan.  Still have issues with my foot and some pubalgia soreness.  The new shoes were quite hard on the feet, both feet hurt afterward.  I've gone back to wearing inserts in my casual shoes and I may wear them when I train.  I'm just not quite yet able to put in the volume workouts I need and may include some turf running in the next month, as I did last year.  I may wait til after next weekend to post my results in the World Rankings.  Sunday's times would give me the early world lead for indoor season.  

I've been eating really well, mostly raw vegetables and fish.  However, I wasn't optimum weight for the meet, probably close to 142.  Still getting there.  

Great weather the next few days.  upper 50ºs - mid 60ºs next 4 days.  Probably bike today and do track Tue and Thurs.  

Life in the fast lane...

shake out, blocks

 After the warm night of rain and severe storms this morning, the temperature dropped into the upper 40ºs, cloudy and windy by late afternoon.  I thought it would be a good idea to do a little something today since I haven't run since Thurs.  I did bike up Roarkes Cove Rd in the fog yesterday, and a did a few exercises yesterday.  Third bike climb this week.

Hoka trainers on

stretches, drills, bands, 2 x 100m

100m stride on the turn

Nike Spikes on

3x starts from blocks

2 x 100m from blocks on the turn - 13.25, 13.22

I did this entire workout in sweats.  I didn't intend to run anything fast.  After the first 100m stride, I felt like maybe I shouldn't race tomorrow.  Definitely, long ways away from being in 400m shape.  

I wanted to just run 2 relaxed 100m from blocks in my spikes at near 400m pace which would be about 13 low.   I got it about right.  Second one felt better than the first.  

Not exceptionally light, 141.0 after workout - will probably be my race weight tomorrow.  

If I had to do it over, I would have passed on this meet since the next one on Sat the 18th, they are running the masters in the afternoon.  This meet, there are just a couple other masters and none running the 400m, so it will be a solo time trial, which I actually prefer because I'll have no kids to block me and I can run from lane 5.  If I'm given a choice whether to run alone or race with the kids, I will definitely choose to run alone.  I signed up for the 200m but got lane 3 so I doubt I'll stay for that.  The entire meet is a rolling schedule starting at 9am and it's totally impossible to plan when I might race.  I'd say sometime between 11:30-2:30.  I'll be in the last of 30 or so heats of the 400m.  I'll try to get there about 10 - 10:30ish.   

  

200m tempo

Mid 50ºs, partly sunny with a good SE wind blowing at the Sewanee track.  Except for the wind, good training weather.  Doing a 4x2 tempo set means fighting the wind on 2 reps.

Hoka trainers on

stretches, drills, 3 x 100m, 50m

4 x 200m w/ 1 min rest - 32.48, 32.87, 32.40,  32.38

Not very impressive on paper but this workout totally kicked my ass.  I really wanted to hold to the full 4 reps with 1 min rest so I ran them rather controlled so I could complete the workout.  The last one into the wind was the fastest and pushed my heart rate to the max - mid 160s.  It was still almost 160 bpm 2 min afterward.  It really hurt.  Wanted to do more but my foot said no.

Finally, down to race weight.  139.2 lbs after workout.  Still in the 'jelly belly' state as the last fat melts away.   Upping my resistance work.  Did 3x25 sets of single leg squats with 50 lbs yesterday and some band work.  

USATF and WMA News:

Travel grants and award money

The big news is that they are reinstituting the travel grants and award money for the WMA Finland Championships.  Not only are they providing money for travel for the highest ranking athletes, but they are awarding prize money for medals.  This is good news.

You can donate to the USATF Masters Travel grant program for Finland and your donation will be matched until the end of the year HERE.  Be sure to check the box "masters" when making your donation.  

Upcoming Nationals

2023 USATF National Masters Indoor Championships will be in Louisville, KY at the beautiful new Norton Center banked track.  Later that spring, WMACi World Indoor Championships will be held on that damn flat track in Edmonton.    

2025 USATF National Masters Outdoor Championships will be held at beautiful new Hayward Field in Eugene, OR (tentative).  Hoping that it is after my birthday because that will be my M65 yr.  No word on the WMAC world championships that year yet.  

300m event run, 200s

 Cold, cloudy, 39º with a light N wind at the Sewanee track.  T-shirt weather.  At least it was dry and not too windy.  I brought my new spikes.

Hoka trainers on

stretches, drills, bands, 2 x 100m

100m - 13.69

Nike Maxfly spikes on 

300m - 40.51 (25.65, 14.86)

Hoka trainers on

2 x 200m w/ 75 sec rest - 28.94, 30.16

I have 2 pairs of Maxflys, one I used last season in Toronto.  I have them set up for different races... the new ones, pyramids for the 400m, and the other... Xmas trees for the shorter races.   I hadn't yet run in the new pair yet so after 2 days on the shoe stretcher, I gave them a spin.

This has happened so many times, but I intended to run at 400m race pace... but I again underestimated my speed and went out pretty wicked fast.  It was a rolling start and the first 100m was 12.2.  I was shooting for 27, but the 200 split was 25.65, way too fast.  I was fading at the end of the 300m and no possible way could I have sustained a meaningful pace for another 100m in my present shape.  My 300m split at Nationals was about 41 low,  maybe even 41.5.   But hey, if I could go out in 40.5 and come in at 15.1 ... that's a World indoor record.  Not a chance anytime soon.  At this point of the season, I should be aiming for 27.5/ 30.5 ... 58.  Going out that fast this early would be a disaster.  Just so easy to underestimate that first 200, especially with these high performing spikes.  

The Maxflys felt good with the nylon socks on.  Once they get broken in, I'm hoping to wear them without socks since my heel seems to move around a bit more than I like with the slick nylon socks. Still need more form work.  I can tell my form isn't great when I spike myself in the calf like I did today.   Overall, I like the shoes.  

I put the trainers back on and ran 2 x 200m w/ 75 sec rest.  It confirmed I'm not in great shape.  It kicked my butt after that 300m.

But, I'm getting my race body back on.  140.9 lbs after workout.  

Have been cross training more.  Did 2 Roark's Cove bike climbs in 3 days - the last one in under 23 min, and a set of squats last night.   I still have a slight soreness from the pubalgia but it's not a problem.  Just need to do more resistance / band work on my off days.

split 600, 150s

Kind of a dark moist day on the bluff, but at the track, a little sun and mild temps, about 60º with a light S wind at the Sewanee track.  Last warm day. Temps are predicted to drop 20º tomorrow by afternoon with the cold front.  But, the weather looks good for the next 2 training days on Tues and Thurs but a bit cooler.  

Did both overdistance and some speed. 

Hoka trainers on

stretches, drills, 2 x 100m

'split 600m' - 500m - 83.50 / 90 sec rest /  100m -14.5

160m - 20.93

150m - 19.07

My first '150m' was surprisingly slow for the effort and sure enough, I put the cone in the wrong place, it was a 160m.  The second one may have been a meter or 2 short.  I didn't measure it, just paced off the last 30m.  

Wanted to do more but 900m is fine.  I've been keeping the every other day regime up and it's ok.  

Still planning to race in a week.  The fat is definitely coming off, but more to go.  141.6 lbs after workout.

USATF Annual Masters Awards

In the M60 age group awards, I was thinking Allan T., M60 100m Champion who ran an 11.79 and ranked #1 in the world in both the 100 and 200m would get the award.  Even possibly Reggie G. who ranked #1 in the world in both long and short hurdles.  I thought I might be considered.   Allan told me he thought I was a 'shoo-in' for the award based on Nationals.  

BUT... unknown to me when I first looked... due to the pandemic, they were considering two years - not just 2021, but also 2020 for the single award.  The award winner Anselm L. ran just one race this yr ranking just #4 in the world (800m), that's why I was initially puzzled.  But, he set a world indoor record for the 800m in 2020 (2:11), and of course...  a WR is a 'trump card' to any and all other achievements, even though he only ran in 3 meets in 2 years.    Anselm hasn't run at a USATF Nationals in several yrs to my knowledge, not a drug tested meet since Lyon in 2015.   My luck ... one of the only Masters WRs set in the past 2 yrs by a US person would be set in MY age group... by someone who rarely races.  Based on this, he surely is deserving and no complaints from me.   I had a great year.  Happy to still be able to train.  

But... to toot my own horn... there will always be World Records set every year, but when is the next time you'll see someone in M60 medal in 100, 200, 400, 800 at a USATF Nationals, or in any age group where all of the sprints had semis and finals (and multiple heat finals in the 800m)?  Probably never.  I don't know that its been ever done before in my age group, or in any age group where there were enough competitors to have semis / finals / multiple heats in all 4 events.  Certainly in age groups over 80, where participation is sparse and mere participation warrants a medal, it may have been done, but with the caveat I previously stated regarding participation... I believe it is a singular achievement and I invite anyone to prove me wrong.  All sprint events in the M60 age group at USATF Nationals in Ames, IA yielded a World #1 rank, so the competition level was high.  

There were, in my view, many other inconsistencies.   In M55, Francois B world ranked 2,2,4 in all the sprints and won 2 gold and a silver at Nat'ls, but the AoY award went to a thrower ... who only did one event... the shotput.  M50 award was also a thrower who was not particularly outstanding - didn't rank #1 in any event, except the "throws pentathlon"... and I'm not sure that's even an event at Nationals.  Interesting that the W45 award also went to a thrower, despite Angee Henry-Nott setting a WR in the W45 400m.  The W45 thrower / pole vaulter won several golds at Nationals but participation in her events was tiny, 2-4 people in most of her events.   Not hard to see who was pulling for all these throwers.

brief tempo

I probably should have taken today off but the weather was so perfect, 70º and partly sunny, light winds.  A shirtless training day in Dec.  I trained last week Mon, Wed,  Fri, Sun, then Tues, Wed and yesterday... I actually sprinted a quarter mile+ across campus to make it to a meeting on time.  But... today I felt ok.  

Hoka trainers on

Stretches, drills, 2 x 100m

3 x 300m w/ 3 min rest - 49.20, 49.28, 50.71

I think it's better that I didn't do 4X and did them faster instead.  Less is more for today.  If I pounded out a 4th, my foot would have suffered, but I think I did enough.   This great weather won't last into next week so I'm hoping to get workouts in on Sunday and Tues, despite rain and colder weather forecast for much of next week.   

I went to the Fowler Center and watched Sewanee's first indoor track meet.  The 400m guys were pretty impressive.  A kid from KY ran a 51.6 which is probably close to a facility record, very fast on that track.  The Sewanee kid ran a very respectable 55.25, and the slowest in the field was a 58.91.  

I later did sets of pecks, adds, abds, and abs (figure that one out).  

Getting down to race weight, but still a little soft.  Amazing I can still feel a little flab and weight 141.3 after workout.  Probably lost a little muscle in the off season.  Should be below 140 by race day in 8 days.  

Sewanee's policy on unattached athletes is pretty foggy.  There was one unattached athlete in the meet.  However it says in the meet info:  

"Unattached athletes are not permitted to compete."  

Then... it says: 

"Payment for unattached/open athletes must be made through DirectAthletics"

Huh? 

Don't know if I'll ask the coach to get into a meet, definitely not indoor but maybe outdoor.  There are lots of options for races indoors in Birmingham and Louisville. 

Here are the upcoming indoor meet possibilities... not that I'll race in all of these after the 12th:

12/12 - Birmingham

12/18 - Louisville and Birmingham

12/31 - Birmingham

1/7 - Birmingham

1/8 - Louisville

1/9 - Birmingham

1/15 - Birmingham

1/16 - Birmingham

1/22 - Nashville (Vandy)

1/23 - Birmingham

1/30 - Birmingham

... And this is just through January.  Not sure if the Vanderbilt meets in Nashville will be open to me, but it seems like there is a new meet director there and the DA listing says 'individual athletes' ... so we'll see.  That is a fast track and not too far away.

couple short sprints

I did violate my recovery day but only did a couple short sprints.  Upper 50ºs and partly sunny at the SAS track.  I brought my spikes and ran a hard 200m.  First time in spikes since August.

Hoka trainers on

stretches, drill, bands, 2 x 100m

100m - 13.90

Nike Maxfly spikes on

200m - 25.90

Hoka trainers on

100m (turn) - 14.50

I intended to run the 200m as a 400m race pace event run at about 27,  but way underestimated my speed.  Even though it was rolling, I still blasted the first 100m in 12.39.  

I still have a lot of work to do.  Don't feel in shape.  I did an ab routine yesterday and I think it may have irritated my pubalgia, but only slightly.  Not feeling it when I sprint.  My foot was feeling it after the 200m in spikes so I didn't do much after that except for a 100m strider on the turn.  

Will definitely take tomorrow off and hopefully do a tempo set on Friday.  There is an indoor track meet Friday night in Sewanee, funny because it's easily warm enough to have an outdoor meet.    

141.9 lbs after workout.