Meet list 2022 - season in review

The 2022 season started with an significant injury in my second indoor meet on Dec 18, 2021.   Even with my B-game, I was able to make a the World 400m final and race at Hayward Field in the Masters 800m Exhibition at the USATF Nationals.  Also, I won a Silver at USATF Masters Nationals in the 800m.

#2 World ranked indoor 400m M60 - 58.75

#2 USA ranked indoor 200m M60 - 26.31

#3 USA ranked outdoor 400m M60 (7th in World) - 58.39

#4 USA ranked outdoor 800m M60 - 2:21.53

Silver Medalist - USATF National Masters Outdoor 800m M60 

World finalist - 400m M60 - Tampere, Finland 

Bronze Medalist - Masters Exhibition M60 800m at the USATF Outdoor Championships - Eugene, OR

 -- INDOOR-- 

Dec. 12 - Birmingham, AL - Crossplex 

400m - 58.75

200m - 26.31

Dec. 18 - Birmingham, AL - Crossplex 

200m - DNF

-- OUTDOOR-- 

May 28 - Huntsville, AL - PTC Meet 

400m - 58.97

June 4 - Marietta, GA - Summer Sunset Classic 

400m - 59.26

June 12 - Murfreesboro, TN - SE AAU

400m - 58.39 

June 26 - Eugene, OR - Masters Exhibition 800m

800m - 2:21.53

July 5-11 - Tampere, Finland - WMAC 

400m prelim - 59.78

400m semi  (injury) - 59.68

400m final (jog) - ~ 66

July 28-31 - Lexington, KY - USATF Masters

800m - 2:22.02

________________ 

Summary: 

8 meets / 11 races 

200m - 2  (1 - DNF)

400m - 7

800m-  2

Compare: 

2021: 16 meets / 28 races 

2020: 4 meets / 7 races 

2019: out for season 

2018: 11 meets / 22 races 

2017: 12 meets / 29 races 

2016: 18 meets / 40 races 

2015: 12 meets / 30 races 

2014: 19 meets* / 42 races) *not including 3 fall senior games meets

Bike climb

Cloudy and 60º in Sewanee.   2nd day in a row of 60º weather.   I did the Roark's cove bike climb yesterday in 22 min, a good hard ride.   Unfortunately, my bike fell off the car on the way home bending the rear wheel.  Hopefully, it can be straightened.  

Today is a recovery day.  Will do some abs and upper body.  

Want to be on the track tomorrow and Monday.

Yet another training shoe

I miss doing speed work in spikes. They really do a number on my foot.  In fact, the constant use of spikes in every workout 10 yrs ago, contributed to the foot injury that took me out for the 2013 season - a fracture of the 5th metatarsal.  Now my issue is just simple arthritis.  

So... I'm going to try a padded middle distance spike.  They're Hoka Crescendos, not real expensive.  They have a full plate, six spikes, a good amount of forefoot cushion, and they are reportedly slightly lighter than my Nike Maxflys, under 5 oz.  I won't get them til late next week.  

Hopefully, the padding will help preserve my foot and allow me to better work on speed and form.   Will be helpful when the track is wet, especially in those slimy parts under the tree.  Still won't be using them more than once a week tops.  

HOKA Crescendo MD spikes

tempo 300s, 100m hill sprints

60º and mostly cloudy with an occasionally brisk S - SE wind.   Today was the hard one.   Survived the 4x300m intensive tempo set and then was feeling good enough to do 3x100m hill sprints.  My foot felt much better today.  

Hoka trainers on

stretches, drills, 2x100m

Adidas trainers on

4x300m w/ 3 min rest - 48.72, 49.90, 51.47, 54.35 (avg 51.11)

Hoka trainers on

3x100m hill sprints - 19.8, 19.2, 18.8

I elected to run with the wind on the first half of the 300m and into the wind on the last half.  With the brisk headwind on the home stretch, I wasn't planning on any improvements in avg time, but I actually did improve over last time by a scant margin (0.17).   It was brutal as usual.  

I then went to the hill at Roark's Cove Rd and ran the 100m sprint 3x, each one a bit faster.  My foot tolerated the workout well.  

As a testament of how little the track is used this time of year, I found the cones I used to mark the track in the same locations where I left them a week ago.  Yesterday, there was a girl pushing a baby stroller on the track.  I've bitched at her before and I'm sure she expected me to again, but I just said, "Happy holidays" and smiled.  

Not sure when I'll be back out, probably will be at Marist on Sun and Mon with weather warm enough for some speed work ... forecast to be near 70º both days!  

140.7 lbs after workout.   

500, 100

 

About 51º, sunny, with a brisk S wind at the Sewanee track.  There was still a little snow on the track in the shade.   First running in a week and wanted to ease into it and not do a lot.  

Hoka trainers on

stretches, drills, 2x100m

500m - 83.84 (66.43, 17.41)

90 sec rest 

100m ~ 16

The 500m started out ok with the first 200m in under 31, but the headwind caught me on the 3rd 200m and slowed me considerably.  I rested 90 sec and ran a 100 into the wind.  

I was going to do more but my foot hurt and I'm planning on being out there tomorrow for a more substantial workout.  So I quit after the 'split 600.'

I definitely did not gain weight over the holiday.   140.4 lbs after workout.  

I can't figure out why but my lats are wicked sore.  Probably the rowing sprints.  I can't imagine the  kettlebell or deadlifts would make my lats sore.  Seems weird.  Rowing never used to make me so sore.   

Didn't feel all that good today.  At least I'm not heavy and the weather looks good.  

Back from vacation in NY

It was great to see family, stay with my nephew, meet my grand niece, celebrate christmas and my parents 63rd anniversary.   Happy to have spent the time there with Roya, who met my family as a whole for the first time.  I was happy and surprised to see I did not gain a lot of weight, maybe a pound, despite eating carbs and sweets.  I am 142.2 lbs this Wed. morning.  Shows me that once you get to or near your optimum weight, it's not super hard to stay there.  Dietary lapses are ok for a day or 2 but need to be balanced out by a reduction in eating/ calories, if not some intermittent fasting.   I sometimes take for granted how much my environment, diet, and lifestyle contribute to my overall weight, wellness, and fitness.  Much harder to maintain when out of my home environment.  

What saved my fitness was the fact that my nephew has a full gym.  I did two brief workouts alone and one rigorous HIIT circuit with my nephew and his training buddy.  However, it was too snowy and icy to do any running.  The local tracks were not viable and I did not want to train on pavement.  Everything was ice and snow covered.  It was cold, never above freezing the whole time I was there, but at the peak of the cold, it was actually colder in Sewanee.   My Sewanee weather station measured a low of -4ºF and for 2 consecutive mornings, the temperature remained below 2ºF for 8 hrs.  The coldest ever recorded in the 10 yrs I've owned this house. 

My nephew's gym was ideal for me.  He had Concept 2 rower, hex bar, glute/ham raise bench, kettle bells dumbells, and many other options in his home gym.  

In my solo workouts, I did rower, hex bar, ab wheel, and glute ham raises.  Definitely felt the ab wheel the next day.

The circuit we did was 4 stations, each one minute hard with 30 sec rest.   The stations were: rower, kettle bell (75 lbs), single leg bench jumps alternating legs, burpees.   It was tough, pushed the heart rate to the 150s and a sweat.  It was good.  Nothing replaces the specificity of running but this definitely helped fill in some strength gaps.  Need to keep it up.  I was able to do sets of dead lifts of 6 x 215 lbs with no back pain.   

Here's Kris's home gym in his back yard:  

  

 

I expect to be back on the track today and hopefully tomorrow. 50º today with a warming trend. Could be mid 60ºs by Tuesday. I'm hoping to race again weekend after next.

tempo 150s, 100

 Fifth consecutive day of running.  46º and cloudy at the Sewanee track, light N wind.  Wasn't sure if I'd be able to run today as the soreness from the stadium stairs is setting in.  After my warmup 100s, I said 'no way'.  But, I continued to warm up and put my trainers on... and by that time I determined I could survive a brief tempo set on turf.  

Hoka trainers on

stretches, drills, 2x100

4x150m on turf w/ 30 sec rest - 24.7, 25.5, 25.5, 24.1

3 min rest

100m - 13.66

I got it done, spurred on by the fact that if I did nothing, it could be as long as several days before I'd be able to run.   Felt good enough that my fastest rep was my last.   It was hard, and I launched into a 100m on the track after a brief rest.

141.1 lbs after workout

solstice stadium stair sprints

Warmer at the MTSU stadium today, 51º and nice.  I haven't run the stadium stairs at MTSU since in March when rehabbing my injury.  It felt quite good.  Not shaky or sore.  My former student Jacob met me there to join me in the workout.  

Hoka trainers on

Stretches

21 x stadium stairs

I think I could've run more.  But we'll see how sore I get.   The reason I know this is a good strength exercise is that I almost always get sore a day or 2 after running these stairs.  I actually measured these stairs with my wheel.  It's a 40m sprint, so 21x is a good half mile.  

4th day in a row training.  Starting to get there I think.

4x300 tempo

 Cold, dark, quiet, bleak, and deserted at the Sewanee track today.  39º, cloudy, light west wind.  Slightly warmer than yesterday but it actually felt colder today.  I went to the heated mens room to change out of my warmup suit and put my Adidas on after warmup.  Still ok for a sleeveless T and shorts.   I felt ok so I thought I try the brutal 4x300m intensive tempo.  Whenever I start one of these, it's questionable whether I'll be able to finish.  I've only finished one of these (4x) this training season.  

Hoka trainers on

stretches, drills, 2x100

Adidas trainers on

4x300m w/ 3min rest - 48.81, 49.48, 51.96, 54.87  (51.28 avg)

It was almost 2 seconds avg faster than the first set of 4x300 I completed a month ago.  It was absolutely punishing, but I'm pleased with the result, and that I gutted out the last one, despite it being slow.  But, it's important to remember that 2 yrs ago, I was doing this set with only 2:30 rest.   

I once made a comment on Coach Ryan B's article on intensive tempo.  (Intensive tempo is defined by submaximal training with strictly limited incomplete rest).   I basically said that I felt it was a necessary part of the puzzle for a 400m sprinter but the most taxing, both mentally and physically, requiring a high pain threshold and serious discipline - especially on the last rep when it hurts the most.   Coach responded, "Agree with you on all counts. I would also add it can create a separation point between you and the competition because some are unwilling to pay the toll."  

Afterward I went to the gym and did a set of squats, leg press, hams, and abductors.  I can say the injury to my left ham is completely gone.   I could still feel it on the ham machine as recently as 2 months ago.  Not anymore.  If anything, I felt more soreness on the other side, but no strength imbalance.  

I feel like I'm getting there.  Tomorrow, since I'm in Murfreesboro, I'll run the stadium stairs.  By the time I get to doing speed work, I expect my times will improve.  

140.7 lbs after workout.  

BLEAK ....

600

Went out today in the cold, 35º but sunny, light N winds... still t-shirt weather.    Wanted to do 'something' today.   No speed records.  

Hoka trainers on 

stretches, drills, 2x100

600m - 1:46.50 (32.32, 35.91, 38.27 / 68.23, 38.27)

Goal was 67/37, fell short in 68/38.  But got it done.  Foot was pretty sore so decided to stop so I can come out either tomorrow or Tues and do a more substantial workout.  

Really need to work on my stride and technique.   Still in the conditioning phase of my long to short training.  Have done very little speed work and my running shows it.  

Want to go into the holiday break with low body fat and at least 2 more good workouts by Wed.  When I'm in NY, I will be able to do gym workouts nearly everyday and maybe a running workout, but it will be bitter cold below 20º for sure.  What's crazy is that by Friday here in TN, it may be colder than it will be in NY, a high of only 12º is forecast for Friday in Sewanee, TN!

First 400m of the season

Yea, it was slow, ran real conservatively, didn't rig up.  Next time will push it a bit more, go out faster.

59.74 - 400m 

At the Crossplex, I accomplished my initial goal of running under 60.  My first 200m was only about a pedestrian 28.5.  My stride felt a little clunky, not really fluid, especially on the turns.  I had lane 4 and was essentially running alone with a college kid about 9 seconds ahead of me.  It's a nominal start, about what I expected.   I know my fitness isn't there yet and I have a ways to go, but I think I'm within the realm of being competitive this season.   We'll see how it goes.  Unless I see a major improvement by end of Jan, probably won't go to worlds, but then again, it's a long ways away and a lot of time for improvement if my body can withstand the training.   So, I won't rule it out yet.   

I was pretty cautious and glad to get this race behind me without injury, because it was this weekend on this track last year that I seriously injured myself, essentially taking me out of contention in the sprints in '22.  

So, just happy to still be able to do this, train, and hopefully improve.  I have no illusions that I'll ever run 56 again, but who knows.  It may just take longer.  

I'll be going up to the frigid north for 6 days and that will put a big dent in my training schedule.  I was thinking about running the Sprint Night at the Armory on the 26th, but that's my parents anniversary and they have something planned that evening.   So, next opportunity to race will be Jan 6 or 8.  I'll have to cram 3 workouts in the next 4 days, including today.... and it's cold.   Only 30ºs today.

Only 3 other masters were there that I'm aware of - Andrea, Willie, and Tom.   Tom ran the most notable race.  He was initially put in lane 1 in my heat.  He apparently complained to meet officials and they let him run alone before the teen girls.  He ran a super 76.38 at age 80!   As far as I can see, it is easily in the top 5 indoor times of all time by an American over 80 in the 400m.   Will likely end up season best in M80.  

I love racing in Birmingham, just wish it weren't so far.  It's a 350 mile round trip.  I can do it in about 2.5 hrs.   It's just a little more than 1 tank of gas so I have to stop on the way home.  

I was a reasonable weight for this race, about 141.  Not super light but OK.   

150 tempo on turf

Colder today, mid 40ºs, windy but sunny.  When it gets cold, factors like sun, wind, precip, all make a difference.   So, other than the wind, it wasn't too bad, but definitely feels like winter. 

After 3 consecutive days of running, the foot was feeling it, so I did the minimum... 

Hoka trainers on

stretches, drills, bands, 2x100

4x150m on turf w/ 30 sec rest - 23.3, 25.7, 24.9, 25.1

2 x 20m starts 

Reps 2 and 4 were into the wind.  I entertained the idea of trying to get 5x, but the brevity of only a 30 sec rest looms large after the 3rd rep.  Not even enough time to catch a breath and get a drink.  Just a few moments of recovery and then 10 sec countdown to go again.   

Despite my present lack of conditioning, I'll probably race on Sat. because I need a base point to see where I am, and to get a starting point from which to improve.   It's going to be a weird one.  An all ages meet with an 19+ open division.  There are 19 yr olds running 49 and a 78 yr old who might run 80.  I guess that's the beauty of an 'open division'.  I just worry about getting stuck in a bad lane.  Any lane 1-3 is bad.  

Not as light as I'd like to be but not bad.  141.4 lbs after workout.  

Here we go again, track season...

Possible meets - indoor 22-23

Rainy day and I'm enjoying the recovery day.  Soreness is going away.  Just doing some upper body, mobility exercises, and stretching.  May go to the gym tonight.

I need to decide how much I'm going to race this indoor season and whether I'm going to go to Nationals or more unlikely, Worlds.  It really depends on my performance and no way to know unless I race.  My primary indoor track I'll probably be racing on anytime soon is the Crossplex in Birmingham.  I could drive to Louisville, KY, but it's further.   January has the most opportunities to race.  There is at least one in Feb.  Indoor nationals are in KY at Norton 3/10-12.   Registration deadline is Feb. 9 for Nationals, end of Jan. for Worlds.  

If I enter Nationals, I'd like to race at least 3 or 4 times prior.  So, here are the options.  These do not include outdoor meets that start end of Jan in GA, nor any meets in KY.  Of course, I won't race in all of these.  

Dec 17 - Birmingham Galleria Games

Jan 6 - Birmingham AL vs South

Jan 8 - Birmingham Wanda Lee T

Jan 15 - Birmingham Emory

Jan 22 - Birmingham KMS 

Jan 29 - Birmingham Coach Miami

Feb 12 - Birmingham TFCUSA

In addition, there are a few DI and DII college meets I might be able to get in, both in AL and KY.  I'd like to run at Vandy again but those days are probably over.   Also, there are some outdoor meets.  From these, there are ample choices to fill up an indoor season, perhaps racing every other week depending on my fitness.  If I stay healthy, I can see myself doing 4 or 5 of these meets.  Probably one first week in Jan, Emory, Coach Miami, and TFCUSA.  

tempo 150s, bike climb

50º, windy, overcast in Sewanee.  I was at the track for a third day in a row, but ran on turf.  Did a maintenance set of 150s and then did a hard bike climb.  Rarely do I run and bike the same day, but I know tomorrow will be a washout so I went for it.  Running the 2nd and 4th rep of the tempo set were against a stiff wind.  

Hoka trainers on

Stretches, drills, stick, 2x100m

4x150 w/ 30- sec rest on turf - 23.3, 25. 5, 25.1, 24.1

bike climb - Roark's Cove Rd - 24 min

Wasn't sure I would run today, though I might just bike due to the usual sore foot and a little high R ham issue.  But after warmups, I went for the turf run, taking advantage of the situation of having the field to myself.  Had to move lacrosse nets.   It was fine.  Good workout.  Best workout you can do in about 3 min.

The bike climb afterward seemed unusually hard, probably due to the running workout, but I made it up in 24 min flat which is not bad.

Did some core work this morning before I left.

141.5 lbs after workout.   

speed in spikes, 100, 300

Finally some sun in Sewanee.  53º and a light N wind.  First time in spikes in almost 5 months.  Second day in a row on the track so I didn't do much.  Just wanted to feel the spikes.

Hoka trainers on

stretches, drills, bands, 2x100, stick massage

Nike spikes on

100m - 12.80

300m - 42.32 (26.97, 15.35)

I ran these with a 3 steps rolling start.  The 100m was not an all out effort, I intended it to be a bit faster than 400m pace.  It was faster.  I had set pace goals for the 300 at 14,14,15.  They were faster on the front end, 13.06, 13.91, 15.35; but slower at the end.  I'm definitely not in shape to run a 400m with a sub 27 first 200m.  I ran a slower first 200m split (27.15) in the first round at Nationals in '21 where I finished in 57.19.  So, this indicates I'm about where I thought I was, maybe ... maybe able to break 60, just barely.  I was pretty tight at the end of that 300m and at that pace, I would have struggled in at 17, I'm sure.  

So, this tells me, spikes matter.  Aside from the chronic foot issue, I did feel a little soreness in my upper right ham.  The proximal left ham injury has not reappeared.  

I still may race this weekend, but not sure.  Will decide by Thurs.  

141.4 lbs after workout.  Would like to drop below 140 by race time if I go.  

3x300 tempo

Cooler today, Sunday, about 50º and thick fog, visibility 50m, light N  breeze.  Track wet.  Conditions were tough but I've seen much worse.

Hoka trainers on

stretches, drills, 2x100

3x300m w/ 3min rest - 50.91, 52.10, 52.35. (51.78 avg)

I knew I wouldn't get 4x today since 2 min after my 3rd rep, my heart rate was still 144+, so I finished with 3.    The fog is supposed to abate next 2 days and it's supposed to become cold by the weekend, with storms on Wed.  Tomorrow will be the best day so I may go out Mon and Tues for a light speed workout and then again on Thurs.  I haven't decided on racing Saturday, should probably put the spikes on to see how it feels at least once this week and run a hard 300m.  

141.9 lbs after workout

4x150 tempo, 200 hills

 Getting a bit behind in my posting, I did this workout Friday Dec. 9. About 60º, fog, and moist.  

Hoka trainers on

stretches, drills, 2x100m

4x150m on turf   ~ 24 high avg

2x200m hill sprints ~ 46

No speed records, did the first 150 in 23 high, the rest were 25ish+.  The hill sprints were grueling and the last one kicked my ass like the last set.  Hard to sit afterwards due to the lactic.  

I had a full day Sat so was no able to train.  Got my boat put away in Murfreesboro and attended graduation.

142.9 after workout.

600m, 4x150 tempo

It was warm for Dec at the Sewanee track, 64º, humid with thick fog, visibility about 50m, light winds, drizzle.  Warm enough to run shirtless.    I really needed this workout since it has been 3 days since I've been on the track.  It's been raining constantly all week.   

Hoka trainers on

stretches, drills, 2x100m

600m ~ 1:46 (32.9, 73)

4x150m on turf w/ 30 sec rest - Avg ~ 25

No speed records today, but got it done.  I can tell I've got a long ways to go.  I did the tempo set without full rest after the 600m.  Just waited for my heart rate to drop below 120 before I started.   First 150 was 23, all the rest were over 25.  

Hoping to get out again tomorrow, Friday, then may not be able to run til Monday due to obligations Saturday and rain on Sunday.  Weather looks good Mon.  

141.9 lbs after workout.  

brief tempo set

Feeling really beat up after working for several hours building a deck for Roya in Atlanta, sometimes working in the rain and mud.   I did manage to get to the track at Marist for a brief workout. Sunday late afternoon.  50º and cloudy.  

Hoka trainers on

stretches, drills, bands, 2x100

2x200, 2x100 w/ 1 minute rest between ~ 32, 31, 16, 15

Didn't seem like much on paper but it was exhausting.  Quite a ways away from the 4x200 w/ 1 min rest that I do in shape.  

At least I'm burning some calories and keeping my weight down with this construction work.   No way could I do this for a living.  It would break me in a week.   Hands, feet, glutes hurt mostly.   You would think any kind of physical labor is good, but not this stuff.  Definitely detracts from the training regime.

140.5 this morning.  

Built this in a day and a half, pretty much singlehandedly.  Most time consuming was bolting the back plate to the house, digging holes for the concrete, and getting the thing square and level.  Will look good when stained, but that won't be for a while, rain forecast much of the week.

4x150m on turf, 200m hills

 Mid 40ºs, hazy sunshine at 2pm at Sewanee.  3rd day on the track in 4 days.  Decided on a tempo turf set and some hills.

Hoka trainers on

stretches, drills, 2x100

4x150m on turf w/ 30 sec rest - avg ~ 24

2 x 200m hills - 43, 46

The tempo set was about the same speed as last time, first one was 23, last one 24 low.   The hills I did without full rest and the last one was so hard I had trouble walking back down the hill to my car.  My glutes so lactic, it hurt a little to sit.  It was markedly cooler on the N slope where the hill run is.  41º but 47º on my S facing bluff.  T-shirt weather for training.  

Encouraging to be getting this frequency of workouts in.  I think I'm getting there, slowly.  

141.5 lbs after workout.  

200, 4x150 tempo - first consecutive day

Nice day today but with rain coming tonight.  After cutting and stacking some logs this morning, I decided to give a go on the track, second day in a row.  Low 60ºs, shifting and sometimes gusty winds, hazy sun.  

Wasn't sure if i would run today, but decided to do it after a warmup.

Hoka trainers on

stretches, drills, 2x100m, bands, stick massage

200m - 29.07

4x150m w/ 30 sec rest (on turf)  - avg ~ 24 

The first 200m was a warmup and it seemed way harder than it should have been considering the time.  I thought I might continue on to do a 400m, but decided not.   I decided to take advantage of the empty field and do a tempo set of 150s.  A workout I did a lot in the preseason in fall 2020.   It went well.  My first and last 150s were mid 23s, my 2nd and 3rd were mid 24s.  

I was telling Stephen that I thought I'd never get my speed back, he said that in his experience, it'll come but it just takes longer each year.   I hope that my foot will adapt to the work and I'll get mentally tougher to tolerate the work.  

Will be back out Thurs or Fri.  

142.2 lbs after workout.  

'split 400,' 300, 200, 110

Nice training weather in Sewanee, mid 50ºs, winds light and variable, sunny.  The track was partially moist from last night drizzle.  

Hoka trainers on

stretches, drills, 2x100, bands, stick massage

Adidas trainers on

'split 400' - 300m - 43.94 / 60 sec rest / 100m - 15.81

300m - 44.71 (14.07, 14.99, 15.65)

200m ~ 31 / 60 sec rest / 110m - 16.8

Was shooting for 43 in the first 300m, splits of 14,14,15.  But they were lopsided.   Like 13.1, 14.6, 16.2.  I could feel myself rigging a bit at the end of the 300m, showing: I went out too fast and, I'm no where close to racing a decent 400m yet.  The second 300m I just wanted to run a bit more even splits, and I did.  The last mini tempo set I just did to work on my form.  

This split 400m is not far off what I was doing 2 yrs ago at this time.  Back then, I was doing a lot of those 4x150s w/30 sec rest on turf, about once a week.  When I have the field free, need to do that again, and some hills.   

141.2 lbs after workout.  Up a little due to pie and bread.  But not too bad.  I woke up at over 144 this morning.   Definitely want to lose this excess few lbs before I race in Dec., if I do.  

350-200-100 tempo

 58º and mostly cloudy at the Sewanee track, light SE winds.  Yesterday, I did some tree work and biked up the mountain.  This morning did a 4 mile bike ride.  Wasn't sure if I was going to run today since my foot wasn't feeling great, and I was a bit sore from falling off my bike on the way up the mountain when my chain slipped off.  

Hoka trainers on 

stretches, drills, 2x100

350m, 200m, 100m w/ 2:00 min rest - ~ 58, 30.51, 14.56

100m - 13.68

Was going to try a split 700 so I didn't go out too fast in the 350, but copped out after I missed my cut in after 300m, so I ran about a 370, then did a 200m and a 100m on 2m rest.  I rested several minutes after the tempo set and ran one more 100.

Decent maintenance workout, just happy to get something done today - 3rd time on the track in 5 days.  

Not too much damage for Thanksgiving, weighed exactly what I weighed 2 days ago.  140.9 lbs after workout.  

300/200 tempo

Perfect day in Sewanee, 64º, bright sun, light winds, and dry.   Wanted to do the killer 4x300 and really push it to levels I've achieved previously.   Went out a bit too hard and finished with a 200m instead of a 300, and far ahead of a similar workout I did on 11/5.  

Hoka trainers on

stretches, drills, 2x100, stick massage

Adidas trainers on

3 x 300m, 200m w/ 3 min rest - 48.13, 49.85, 52.62, 34.69

I should have gutted out the last 100m, even if it was 20 sec.  Would've given me an avg of 51 low for 4.  I had planned to run just a 100m on my last sprint, so happy to make it 200m. 

The best thing about the workout is that I did it on one rest day, a day that I did significant work on my feet, converting an 80' tree into split and stacked firewood... and my foot feels ok!  I think I may be finally able to up my workouts to 3x a week.  

Tomorrow, planning on biking up the mountain and doing some resistance at home.  I need to run some hills and sled pulls.  

 140.9 lbs after workout.  

Need to start making some decisions about the indoor season, like worlds and nationals, still a long ways away.  15+ weeks before Nationals, 17 weeks before Worlds in Poland but the registration deadline is end of Jan.  

I think I'll open my season on Dec 17 at the Crossplex with a 400m.  

200, 2x150

Warmer today, low 50ºs and hazy sunshine.  I was a bit sore from manual labor from some tree work yesterday, so not feeling 100% today.  Did 3 quality sprints but not super fast.

Hoka trainers on

Stretches, drills, bands, 2 x100

50m -  6.90

200m - 27.79  (12.89, 14.90)

2 x 150m - 20.10 (12.78, 7.32),  20.37 (13.03, 7.34)

Sure shows my lack of speed endurance, as I faded significantly at the end of all these sprints.   My form is off, my race pace cruise is not there.   Can't remember the last time I ran under 27 in a 200m or under 43 in a 400m.  Then again, I haven't put spikes on in 5 months nor have I done any acceleration or blocks.  All these are rolling start.   Likely couldn't run under a minute in a 400 now.

With a break in the cold, I'm expecting to be out again on Wed, maybe a more substantial workout, although this one felt pretty hard in my present condition.  It's supposed to be in the low 60ºs Wed but showers the next 4 days.  At least no freezing weather for a week.

140.4 lbs after workout. 

500, tempo 150s on turf

Mid 40ºs, light breeze and partly sunny at the Sewanee track.  Still T shirt weather.   Cold weekend coming up by nice by Monday, should be near 50º. 

Hoka trainers on

Stretches, drills, 2x100m

500m - 83.10 (65.22, 17.79 / 30.68, 34.54, 17.79)

3 x 150m w/ 30 sec rest on turf - avg ~ 24 low

The 500m wasn't bad considering the headwind on the second 200m.   A little slower than my last one.  The tempo 150s were done on the field.  Happy that football season is over and those guys are gone from my training space.  

Have some home projects to do this weekend and will be off this week.  School is over except for finals and one more day of teaching at Sewanee.  

Felt a weird back strain doing squats on Tues, but it went away by today.  Strange how much more stable my left foot and leg feel compared with my right doing squats.

Blood Glucose

Out of curiosity, bought a blood glucose meter.  I was surprised to see how my blood sugar spiked after my workout, apparently that is a normal  physical reaction to high intensity training.  I measured 177 after my workout, and it dropped rapidly to 99 in about 90 min, then to 96 - 2 hours after dinner.  The 'afterburn' lasts hours after a track workout.  This may to be the reason my glucose tested a little high in my annual bloodwork.  I had done a brief workout that morning.  Overall, seems ok so far.  Interesting gadget, I like things like this.  

Eating pretty well.  Chicken and raw broccoli.  Dark chocolate and hazelnuts for dessert.  Generally low carb.

140.2 lbs after workout.  

tempo 300s

Mid 40's with some hazy sun and light E winds.  Today is forecast to be the warmest day for the next week.  Truly feels like winter this past weekend and the cold snap continues for the foreseeable future with highs mainly in the 30ºs and lows near 20º by mid week.   I'm expecting this won't last and we'll have some warm days as usual toward the end of the month as we always have.  For that reason, I haven't completely put my boat away for the season, but it is winterized.  

Today was all about getting the volume in.  I hadn't completed 4x300 w/ 3 min since June.  Not fast today, but happy to get it done.  Played it conservatively to make sure I could get 4, and I did.  

Hoka trainers

stretches, drills, 2x100m

4 x 300m w/ 3 min rest - 51.94, 52.10, 54.13, 54.45. (53.16 avg)

Got it done but no comparison to what I've done before.  Still, a brutal workout as always.   It's actually a workout that I've not done that often, 2x month on average.   Couple interesting notes: I did this workout 2 seconds faster 6 weeks after my proximal ham injury last Jan.  And... look where I was 19 months ago:  in ridiculous shape, avg 48.1 with 30 sec less rest.  Later that season, by late May I was running 5x300 w/6 min rest avg 45.99.   Ridiculous.  I did that workout 3 times in May and June, also did 6x200 w/3min 3 times as well.  

Comparisons (same 4x300 w/3): 

11/18/21 - 52.33

1/30/22 - 51.14

season best: 5/24/22 - 50.47

----

4 x 300 w/2:30 rest

10/13/20  - 52.48

season best:  4/20/21 - 48.10

----

Saturday I did nothing so I was determined to get out on Sunday.  Did a bike climb up the mountain and some squats and abs.   It was pretty uncomfortable going down the mtn in 30º weather with a headwind.  I made it up in a respectable 24 min+.    

Weight is ok, 140.9 lbs after workout.

I have found an exercise that seems to help with my foot issue.  Resisted dorsiflexion with band.  It seems to be working.  

500, 300

Still hanging on to the last of the warmth before a sharp cold snap.  59º and mizzle, fog, occasional drizzle at the Sewanee track.

My workout was interrupted by a visiting HS football team.

Hoka trainers on

stretches, drills, bands, 2 x 100

500m - 82.22 (31.48, 50.72)

300m - 46.20

My 500m was decent, I think my 400m split was about 65.  The 300m was more of a brisk stride.

I saw some Sewanee 'sprinters' out there today.  They did some warmup drills and then ran the tiny set of bleachers about 6 or 7 times, (about 1/4 the length of the bleachers I run at MTSU often 20x).  They left when a slight drizzle started, I stayed out and did my 300m.  

Leaving, I realized I had lost my phone.  I retraced my steps and fortunately, found it in the parking lot.  All the HS players and head coach were still on the field, a few staff were at the parking lot where I found my phone.  I asked if they had seen it but was ignored.   They and all the players had their heads bowed in prayer to jesus.  Interesting that the coach would assume that all his players were religious, receptive to a christian prayer, and of the same religion that he apparently endorses.  That's just the state of affairs here in this state.  

141.0 lbs after workout.  

quality sprints, 400, 300, 150, 100

Near record temperatures today, in Sewanee, it hit 81º as today's high, winds light and variable.   Did the big bike climb up Raccoon Mtn on Sunday and Monday.   Enjoyed 2 nights on the boat.   

Decided to run fast today to see where I'm at.  

Hoka trainers on

stretches, drills, bands, 2 x 100m

50m - 6.95

100m - 13.12

Adidas trainers on

400m - 60.94  (13.24, 14.95, 15.59, 17.16 / 28.19, 32.75)

300m - 43.82

150m - 20.22

I was shooting for 28/32, was short.  About a second slower than I'd like to be.  Looking back to this day 2 yrs ago, I ran a 59.54.  So, a ways to go.   Back then I was doing a lot of straight 150 tempo runs on grass.  Maybe I'll go back to that later this week.  

Looking at a big temperature drop this weekend, down to the mid 40s for highs by the weekend.

140.2 lbs after workout.

No hamstring issues.  I've been neglecting graston-type self massage (with an aluminum pole and balm) and prehab.   Feels better now.

3x300/200/100 tempo, 200

 Breezy,  70º and sunny in Sewanee on Friday.  Beautiful weather again.  I thought about trying to get a 4x300m tempo and not worry about the time, just get the volume.  Came close.  

Hoka trainers on

stretches, drills, bands, 2 x 100m

3x300, 200, 100 w/ 3 min rest - 51.41 , 51.34 , 55.66 , 36.05, 14.71 

200m - 27.98

So, I got 200m into my 4th 300m and the headwind picked up and I stopped.  Did follow up with a 100m after 3 min rest.

Hamstring was feeling a little vulnerable toward the end of the last 200m, so I need to start back doing prehab and strengthening.  May do the big bike climb from the boat on Sunday and Monday, then track on Tues.   

Back to a decent weight.  139.0 lbs after workout.  

600, 300, 200

70º and mostly sunny in Sewanee with a light NE wind.  This is the 4th such workout like this I've done since Sept.  

Hoka trainers on

stretches, drills, 2 x 100m

600m - 1:48.13 (34.28, 37.23, 36.62 / 71.51, 36.62)

300m - 44.81 (14.22, 14.75, 15.84)

200m - 28.31 (13.41, 14.90)

I as dreading the 600m but it was my fastest of the season by a small fraction, however, the 300 and 200 were markedly slowest of previous workouts.  Maybe because I did not use the Adidas for the shorter sprints?  I think the Rincons are better for my feet.  Or perhaps because I'm heavier today, 141 lbs after workout.  Also, was a bit cautious due to a little tightness in the left ham.  

Yesterday, I did a bike climb up Roark's cove in sub 24 minutes, and I did 4 x 30 single leg squats on Sunday.  Still, I feel I'm not yet in the training grove and have a long ways to go.  

Gained a bit of weight over the weekend, woke up at 144 this morning.  Paella and desserts.  Gotta cut that out.  

Planning a track workout on Fri and a big bike climb Sunday night up Raccoon Mtn, then another track workout probably Tues.   

Really beautiful here in Sewanee, lots of color still on the north slopes.

2x300, 200

I was going to do a tempo 300 workout today but the football team was out there and the track was sometimes obstructed.  So I just ran 3 hard sprints, 90% effort.  Beautiful day, 69º and sunny, occasional S wind.  

Hoka trainers on

stretches, drills, 2 x 100

*Adidas trainers on 

300m - 44.78 (14.31, 14.63, 15.85)

300m - 46.30 (15.07, 15.62, 15.61)

200m - 27.65 (13.20, 14.45) 

2 yrs ago this workout would be easy but it was pretty hard in my present shape.   I didn't run the first 300 all out so I could have enough for a few more quality sprints, nothing was 'all out. '  2nd 300m I tried to run more even splits.   But, based on these times, I'm pretty sure I'd be hard pressed to break a minute in a 400m right now.  Might come close.  I took about 10m rest between the 300s.  15 min after the second one, my heart rate was still well over 130, so I took a bit more time before the 200m.  Last 100m was into a headwind.  

Foot feels better, but still not in total training mode.  Haven't done the bike climb in weeks and maybe just a day or 2 of resistance work, although I try to get on the pullup bar daily.  

The fact is, if I'm going to seriously train and up it to 3 days a week, I have to stop doing long hikes on my days off and give my foot time to recover.  I feel as if I'm still recovering from 2 weekends of hiking.  I think biking will be ok though. 

Ate late last night and weighed 143.8 this morning.  By the end of my workout I was down to 140.2, just several hours later.  Goes to show what a big difference food in the gut can make in terms of weight.  

* when I refer to 'Adidas trainers,' I will be referring to the Takumi Sen 8s, unless otherwise noted.  These have become my regular trainer for most speed work. 

short speed - 50s, 100s

Warm day in Sewanee, low 70ºs and east winds.  I took advantage of the warmth and decided to do a low volume speed workout.  Since I hiked all weekend and didn't give my foot time to recover, I couldn't do much.  Started conservatively and then ran near full out, all with 3 step rolling start.  I tried both the Adidas shoes.   

Hoka trainers on

stretches, drills, bands, 2x100

Adidas Takumi Sen 8s on

4 x 50m - 6.95, 6.74, 6.60, 6.54

Adidas Takumi Sen 7s on

2 x 100m - 12.85 (6.31, 6.54), 12.99 (6.38, 6.61)

I was going to end with a 150, but my foot was too sore after 2x100m in the minimalist Takumi Sen 7s.  They are fast though..  Save it for another day.  

139.8 lbs after workout.  

tempo 300s

Back to warmer weather and shirtless training in Sewanee, where it was a beautiful 66º, sunny, shifting winds.  I completed my 3rd 3x300w/3m of my training season.  I had no illusion that I would get 4 reps, so I just made sure I started slow enough to get 3, because the last time I tried, I went out too fast and failed, doing just 2.  Happy to have got it done even though it was more than a half second slower than the 2nd set I did a month ago.  

Hoka trainers on

stretches, drills, 2 x 100

Adidas trainers on

3 x 300m w/ 3 min rest between - 49.81, 50.48, 51.12 / avg 50.47

I was hard but not crushing.  Probably due to my physical lightness of being.  It still brought me to my knees for a few minutes.   I definitely was still feeling the foot soreness but curiously, it felt better after the workout than before.   

138.6 lbs after workout.  Have't been doing resistance or much cross training this week.  I expect my training will tick up a notch when Roya leaves next week and goes back to ATL.  

400, 300

 Back to the track on a winter-like day, 44º with a breeze, but sunny in mid afternoon.  Ran just 2 long sprints, not so fast.  

Hoka trainers on

stretches, drills, 2 x 100, 50

400m - 64.54 (14.94, 16.68, 15.91, 17.01/ 31.62, 32.92)

300m - 47.17 (14.20, 15.49, 17.48)

Really a lot of effort to run pretty slow.  Long ways to go before I'm anywhere near race ready.  Would likely not break 60 in a 400m in my present shape.  So, need to get stronger.  

I set a goal of negative split on the 400m but it wasn't anywhere near.  The north wind got me on the turn in the 300m.  Both my last 100s were very slow, like in the 17s.

The only good thing is my weight, quite lean at 138.8 lbs.  Must have burned some serious calories hiking this weekend.  While I was out there I ate a lot of carbs, like several pieces of bread and rice paella,  and still lost weight.  

Hiking / boating vacation

This past 3 days we did our yearly vacation to Fontana Lake for some hiking and boating, and a general immersion in the wilderness of the Great Smoky Mountains.  

The big hike this year was the 9 mile roundtrip and 2500' climb to the top of Shuckstack tower on the Appalachian trail.  It seems to get longer every year, but this year the weather was perfect.  Mid 70ºs at the lake mid 60ºs on the mountain and sunny. 

The rest of the time there we hiked up Hazel Creek where we hung out at the Calhoun House, and saw 3 bear on the hike back.  The fall color was near peak.  

No doubt, I've detrained quite a bit from not running in a week, and the rugged hiking I definitely felt in my foot, but will be back to it today during this sharp cold snap with temperatures only in the mid 40ºs today.  I did apparently burn some calories on the trip, weighing just 139.9 lbs last night after putting the boat away.  This cold snap will be over by the weekend with temps back in the low 70ºs.

600, 300, 200

Another perfect day, low 70ºs, dry, sunny, light NW wind at early afternoon.  I've done this workout a few times before, this was better than last time, similar to my times on 9/19.  

Hoka trainers on

stretches, drills, 2x100

600m - 1:48.34 (34.13, 36.88, 37.33 / 71.01, 37.33)

Adidas trainers on

300m - 44.07 (13.74, 14.77, 15.56 / 28.51, 15.56)

200m - 27.22 (13.28, 13.94)

Was tough, but felt better than last time.  Even though I'm light 139.0 lbs after workout, I still feel flabby.  A victim of age related sarcopenia, no doubt.  Need to get lean and build.  It's a job.  

Hiked on Sat. and did some yard work on Sunday.  Have a morning of work planned tomorrow involving firewood, then hoping to do some squats before work.

Foot was a bit better today and I still feel the injury slightly, but not when running.  Usually, just as a slight soreness when doing work involving squatting and lifting, but not really significant.   Haven't really done any all out speed yet, like 50s, 100s, so we'll see how it feels at some point.

3x300

Beautiful weather (again) this evening in Sewanee, dry, upper 60ºs and NW breeze.  I was going to do a 3x300 tempo set but I started the first one too fast and bailed after 2.  Then with 12 min rest, I ran a 3rd.  It really wasted me.  It was hard, but I survived.

Hoka trainers on

stretches, drills, 2x100

2x300m w/ 3 min rest - 47.81, 49.62

300m - 46.63

I was happy to have the track this evening after a busy day.  Instead of relaxing all day before the workout, I did an extensive repair on my old MS261 chainsaw - a complete teardown and rebuild of the engine head and cylinder.  It runs!  Heh, Stihl said it would be too expensive to fix.  Head and piston was $45 on Amazon.

So, I was a bit tired going into this workout, a lot of time on my feet today, up and down the stairs dozens of times, back was a bit sore from bending over and working on this project.  But glad to get it done, both the repair and the workout.  

I knew I wasn't going to get 3x300m w/ 3m rest after the second one.   My heart rate was still over 140 after 3 min.  

One good thing is that I'm getting lighter and fitter.  139.5 lbs after workout.  I've reached the 'jelly belly stage' where the last of my ab fat gets soft and loose before it melts away.   

I did one bike climb (22 min) and 2x30 single leg squats with 45 lbs on Tues and Wed.  I need to keep this up.  

600, 300, 200 ; (

Mid 60ºs,  moderate NW wind, dry and sunny.   Same workout I did just over 2 weeks ago, but slower.  Still detraining.

Hoka trainers on

stretches, drills, 2 x 100m

600m - 1:50.13 (34.90, 37.61, 37.61)

Adidas trainers on 

300m - 44.65   (13.89, 14.44, 16.32)

200m - 95% (timing error)

I wasn't looking forward to the 600m today.  It was overall a discouraging workout.  Slower than the same workout I did on Sept 19... 1.6 sec slower in the 600m, 1 sec slower in the 300, and I couldn't even redeem my self in the 200m because the timer failed.  It was totally exhausting and just felt like I'm going backwards.  The 300 was bad, I rigged at the end despite just a modest 28.3 first 200m.  Yea it was windy and the wind caught me on the turn but still.  It sucked and it hurt.  Maybe a bit under fueled.  My foot was sore from the previous day of hiking.  This was one of those days where I ask myself if I can keep doing this.  It just seems to get harder and harder.  But I have to trust the process.   I've still not been lifting or cross training on the bike like I had all through August and early Sept.   Starting work and having Roya here has limited me a bit, and so has a number of projects, like firewood, learning a new Bach Sonata, and many other things.

Just 140.1 lbs after workout, but still soft and yes... carrying a bit of fat on my sides, but not much.  

Definitely going to lift tomorrow and bike up the mountain.  Incredible weather - sunny everyday.  In a mild drought.  Only about an inch of rain in a month.

tempo 150s, yearly blood work

Yesterday, felt cool around sunset, breezy, clear, going into the low 60ºs.  I was going to attempt a 4x300m tempo but due to the wind and my substandard fitness, I decided to do less.  Looking back  2 yrs ago, I did very few 4x300 tempo sets in the fall, maybe 2.   But I did more turf running, mostly 4x150 tempo sets across the football field.  So that's what I did today, and it reaffirmed how far I have to go.  I've often thought, this is the best workout you can get in just over 3 min.

Hoka trainers on

stretches, drills, 2 x100m

4x150m w/ 30 sec rest ~ 23.5, 24, 25.8, 25.4

Adidas trainers on

2x150m w/ 30 sec rest - 22.4, 24

It was pretty hard, considering it wasn't real fast.  Past week or 2 I haven't been lifting much or cross training and I feel it.  Even at 141 lbs, feel a bit soft and flabby.

I may ease into a 3x a week track training schedule this weekend.  Fri, Sun, Tues.   Weather sure is perfect.  70º day, 40ºs night, dry and sunny.  Swimming season is over but that won't stop me from a quick plunge in next time I have my boat out.

Yearly physical/bloods

I qualified for the $250 award my health insurance gives away for health screenings.  My BMI was 22.2, blood pressure 114/70, triglycerides 102, and HDL 53.  I missed the glucose parameter as mine was 103, needs to be under 100, but I only needed 3 of the 5, so I got 4.  Total cholesterol 192 but my LDL was a bit high at 132.  My testosterone tested right in the center of the normal range:  total - 668, free - 67.  These numbers are really meaningless, just a snap shot.  These levels fluctuate greatly depending on time of day. My T has tested as low as 256 (late afternoon) when I was in much better shape.  My Dr says I set a high bar for myself and he's right, but I don't get very much constructive feedback from him, as we're living in a very obese and unhealthy area and he sees me as comparatively among the top 1% of my age, no thanks to genetics which gives me the naturally high LDL. 

Going to try and step it up a bit.   It's October.

2x300, 2x150

Beautiful weather, low-mid 70ºs, clear, west wind.  I did 4 quality sprints, but not quite as fast as I wanted.  

Hoka trainers on

stretches, drills, 2x100m, bands

50m - 6.85

Adidas trainers on

300m - 43.94 (13.35, 14.62, 15.97)

300m - 44.44 (14.57, 14.55, 15.32

150m - 20.23

Hoka trainers on

150m - 20.35

The first 300 I went out too fast, got caught in a gusty headwind at 150m, and rigged in the end.   I was hoping to break 43 in one 300 and 20 in one 150.  Nope.  

I'm fairly fit at 139.5 lbs, but haven't been very ambitious in strength or cross training in the past week.  Definitely not '400m fit' yet.  Even though I'm light, not yet strong.  Believe it or not, don't feel super lean even at my weight.   Need to up my muscle to fat ratio by strength training and do more form work, fast 50s and 150s.  Doing pullups and ab work, but need more squats. 

These Adidas are really weird shoes.  They feel really weird to walk in, kind of asymmetrical.  But, they feel good to sprint in and  feel their responsiveness mostly when really cranking at high effort/speed.  I still think the Rincons are just as fast.  The Adidas Sen 8s are pretty much sold out so I got a second pair.  Still have way too many Clifton 1s.  4 pair in the ugly green ... lol.

Tempo 300s

Beautiful weather in Sewanee early afternoon, low 70's bright sunny and dry, light shifting winds.  Today I tried this tempo set of 3x300 w/3min with my new Adidas Takumi Sen 8s.  It went pretty well.

Hoka trainers on

stretches, drills, 2 x 100m

Adidas trainers on

3 x 300m w/ 3min rest - 48.50, 49.48, 51.53 (avg. 49.84)

This was hard but not as ass kicking as my first set of these last week where I averaged just 51.31.  So, a gain of 1.5 sec in avg speed.  2 yrs ago (Oct '20) I was doing the same workout in a similar time (49.97 avg) but with 2:30 rest.  In ramping up the difficulty, I'll probably look to add a rep and keep the rest at 3m.  By mid Oct '20, I was doing 4x300 w/ 2:30 rest avg 52.48.  If I want to add another rep, I need to slow down on my first one.

Finally, under 140 for the first time in a while:  139.8 lbs after workout.

These Adidas are definitely good for my feet.  My troubled R foot felt better before and after this workout than it has in a while.  I like these shoes so much, I paid full retail for another pair.  

600, 300, 200

I had been avoiding overdistance for a while now, so today was the day for a 600m.  We're in a very warm dry spell, a high of 84º today but cooling down at night to the low-mid 60ºs, low 50ºs by week's end.  

Used the Rincons on the 600, and the Adidas Takumi Sen 8s on the 300 & 200.  Was a bit worried about my foot before the workout but the shoes did great.  The 600 wasn't super hard but the 300 and 200 were.

Hoka trainers on

stretches, drills, 2 x 100

600m - 1:48.44 (71.38, 37.06)

Adidas trainers on

300m - 43.65 (28.00, 15.65)

200m - 27.28 (13.13, 14.15)

It was hard, I was out in the hottest part of the day.  After the 300m, even after a fairly long rest 15+ min, my heart rate was still well into the mid 130s when I launched into the 200m.  The Adidas felt great.  I may try them in an intensive tempo set.   Going to be a long hard fight to get back in shape.  

140.6 lbs after workout.

Saturday did the bike climb in 22 min and did one set of weights, as well as some abs and weights on Sunday.  

This week is my annual blood work.  I get $250 reward in my pay check for meeting specific wellness standards.  I have to get just 3 of 5 within the healthy parameters: BMI, blood pressure, HDL, triglycerides, glucose.  BMI and blood pressure are a given.  I usually can get one or 2 of the others or all 3.   My BP this evening:  107/65 

Adidas Takumi Sen 8 review, 400m, 300m, 100m

76º and sunny in mid afternoon at the Sewanee track with light winds.  Entering a warm dry period with low humidity.  Today, I tried out the Adidas Takumi Sen 8s today.  A low volume higher intensity set today.

Hoka trainers on

stretches, drills, 2 x 100m, bands

Adidas trainers on

100m - 13.48

400m - 60.75 (28.06, 32.69)

300m - 43.74

After warmups, I put on the Adidas and ran a relaxed 100m.  They were exceptionally comfortable.  After a lot of delay, hemming and hawing, I decided to run a hard 400m, close to max effort.  Goal was 28/32, came up just a tad short, with the last 100m pretty slow (17.49) with rigging in the end.  

The shoes felt awesome.  Especially on the turns.  This is a super shoe, a great advance in shoe technology in terms of cushion per weight and responsiveness. Don’t be fooled by appearance, these shoes are feather light despite the big block of heel foam. An astonishing 5.9 oz in my size 7, about 1/3 oz lighter than the Rincons despite having an equal amount of forefoot stack, about 25mm. They feel like slippers, have excellent toe room, good lock down, and super traction, despite the rather smooth appearance of the outsole. They seem maybe slightly more responsive than the Rincons - perhaps due to the embedded ‘energy rods’ in the sole, a little less protective on the lateral side than the Rincons, but where they really shine is when sprinting left turns on the track. This shoe is every bit a sprint trainer, although marketed as a 5k racing flat, (again - since just a very small % of the running community sprint). When I see a shoe like this, I’m tempted to slice off the heel foam, but it’s light enough as is. Definitely a little firmer and more ground feel than the Rincon, not as smooth a transition from footstrike to toe off as the Rincon. It’s definitely fast and far more protective than the minimalist Takumi Sen 7, despite being just a few grams heavier. Amazing shoe. A BIG Thumbs up. They will definitely be in my training rotation.

Getting my weight under control, 140.4 lbs after workout.  

 

first tempo session

Bright sun and 76º, nice in the shade, hot in the sun, but at least low humidity.  Warm and dry the next week.

I wanted to attempt my first tempo set today and I set a modest goal of 3x300m w/ 3min rest at 51.  I completed it but it totally kicked my ass.  Was very hard.  I had to lay on the track for 15 min to recover before I could walk to my car.  

Hoka trainers on

stretches, drills, 2x100m, bands

3 x 300m w/ 3m rest - 49.51, 51.19, 53.23 (avg 51.31)

After my first taste of tempo pain, leads me to the usual thoughts like 'how much longer can I do this?'  'Is it worth it?'  etc....  It's always about the journey.  It never is easy, it will always hurt, but it will become more tolerable, as experience has shown.  Also harder now, being 3 lbs over weight.   But, happy to be training in the Rincons.  The new Adidas Takumi Sen 8s come in tomorrow so will be doing a workout and review of them on Friday.  Still have not yet started overdistance - 600s, 500s.   I'm not feeling the injury anymore when running.  Only feel it slightly when doing an odd stretch or something.  I feel fairly confident I can sprint without reservations.  The foot is still the limiting issue but still tolerable if enough recovery.

142 lbs after workout.   

Next workouts will probably Friday and Monday.   Will be warmer and I'll have to be out in the hottest part of the day due to college sports.  

300s, 200, Adidas Takumi Sen 7 trial

Warm on Friday mid afternoon, low 80's and hazy sun, light shifting winds, heat index 85º so it felt much hotter in the sun.   I got the new Adidas trainers in and wanted to give them a spin.  

The Adidas Takumi Sen 7 are marketed as a 5k racing flat, the lightest trainers I've ever seen at 5.75 oz in my size.  They have a unique inner sleeve that's integrated with the tongue and provide a great lock down without sacrificing toe space.   They are just 0.5 oz heavier than my Nike Maxfly racing spikes.  The outsole has a bunch of small hard rubber 'spikes' that provide super traction.  Closest thing to wearing spikes without wearing spikes.  

I brought my Hoka Rincon 3s for comparison purposes.  These shoes could not feel more different.  Here's the workout, all run pretty hard.

Hoka trainers on

stretches, drills, 2 x 100, bands

Adidas trainers on

300m - 43.56  (13.40, 14.26, 15.90)

Hoka Rincon trainers on 

300m - 43.81 (14.31, 14.38, 15.12)

Adidas trainers on

200m - 27.20 (13.26, 13.94)

I was feeling a bit sluggish for this workout after 3 days of relative inactivity.  I took off too hard on the first 300m for my level of fitness  (27.66 - 200m split) and suffered in the end, really tightening up.   It took me a long time to recover from the first 300m.   The shoes felt comfortable, great traction and a lot of ground feel.   

Switching to the Hokas on the second 300m, I ran much more even splits.  It felt like I was running on air in comparison with the Adidas.  I felt taller, much more spring, smoother transition in the stride.  I felt I could run faster with less effort over a distance of 300m with the Hokas.  The Hokas gave much more 'return' or bounce than the Adidas.  Not surprising since they have 9mm more foam in the forefoot and a slightly wider footprint.  Overall, a much easier 300m than the first.

Conclusion:  The Rincons win overall.  For the type of training I do, the Hokas offer much more protection without sacrificing speed.  I think the Adidas would probably do better in short quality sprints or accelerations from the line or from blocks, distances of 150m and down.  But that type of workout is not one that I do very often.  The Adidas are probably a good substitute for wearing spikes.  

141.5 lbs after workout.  

Well, I did it again.  I bought yet a 3rd pair of new trainers.  I found the Adidas Takumi Sen 8 on sale at Running Warehouse so I bought some .  They were discounted to $111, minus $69 (originally $180), probably an undesirable color.   They have the same forefoot stack height as the Rincons and have some sort of energy return rods in them and may be even lighter than the Rincons or similar.  If I don't like 'em, I'll exchange 'em for another pair of Rincons.   They may be the best of both worlds, we'll see.  Yea, the discounted Sen 8s are kind of an ugly color but so what.  Nothing is uglier than those coral green women's Clifton 1s - of which I have 3 or 4 pair.   

bike n weights, another trainer

 

Was tempted to go to the track but biked on Sat, one set of weights and 2 of abs on Sunday.  Weather has been cooler this weekend and a little rain.  Actually saw the first hint of a tree turning to fall colors.  

Saturdays bike up the mtn was casual, about 25 min.  My ham tested ok tonight, just slightly weaker than the right.  

I saw a real super light trainer in a previous model so I found one new on ebay and bought it.  It's supposedly even lighter than the Rincon.  It's the Adidas Adizero Takumi Sen 7.  Not as protective as the Rincon, but maybe a good speed work shoe.  Will hopefully have it by Sat.   

Expect to be on the track this weekend.  Maybe will be ready to go 2X a week soon.  

Focused more on music these days, practiced guitar probably 15 hrs this weekend.  Learning a Bach Sonata... Bach always brings me back to music.  

Here's the Adidas Takumi Sens 7.  I've heard it's less than 6 oz, which would make it as light as a racing spike.

New trainer tryout: Hoka Rincon 3 - 400, 300, 200

Very warm and quite hot in the direct sun at the track today.  Temperature peaked about 84º with a heat index of about 90º in mid afternoon, but it felt ok in the shade with a breeze.  

I brought the new Rincons and put them on after a warm up in the some old Cliftons.  Did just 3 quality sprints, fastest of the off season.  

Hoka trainers on

stretches, drills, 2 x 100m, bands

400m - 61.93 (29.70, 32.23)

300m - 44.17

200m - 27.60 (13.43, 14.17)

The shoes felt good.  No toe crushing on the turns, springy like the Clifton 1s, great traction, seemed to be protective of the lateral side of the foot, good lock down on the upper.  Finally, a worthy successor to the Clifton 1s!  I'll know more when I put them through more extensive workouts later in the year.  But I felt fast and was able to maintain a decent tall running position.  I was aiming for 30/33 splits in the 400m so I did well and exceeded them.  Running sub 62 without full effort isn't bad for beginning of Sept.  

Happy to say I feel totally no sign of my injury.  I've been doing really no regular rehab so maybe rest is good.  I'll test the ham strength on the leg curl machine in the next few days in the gym.  Hopefully, I might be ready to start racing in the early indoor season.  Definitely feel healthier than this time last year where I had pubalgia and a sore ham tendon.  

Even though I was 140.6 lbs after workout, I definitely felt 'off season soft'.   Need to start lifting more and doing ab work daily.  The biking has helped I'm sure.  

crazy bike climbing

I wasn't going to do much today but after doing some ab work I hit Roark's Cove road again on the bike.  For a day I wasn't going to do much, I absolutely cranked up this mountain tonight.  I didn't time it precisely but it was very near PR time, about 21 minutes.  (PR is 20:29)  Probably the second fastest time I've done it.  

Just as well.  My Wed and especially Thurs are so packed that I can't do really anything on those days.  I'm expecting to get back out on the track this weekend though, maybe Sat or Sunday night.   

Second climb up Raccoon Mt, new trainers

I woke really early on the boat and listened to Morning Joe and was waiting to see if the NASA rocket would launch.  I fell back to sleep and got up, swam, and practiced guitar.  The river seemed quite clean compared to last time.  Water temperature was 84º.   Then I hit the hill climb on the bike during the hottest part of the day, around 1:30pm.  It was about 90º, heat index mid 90ºs.   
Without intending to, I made it up in about my record time, although I didn't time it precisely, it was about 36 min.  (PR is 35:34).  Much faster than the previous day where I did 40 min.  

I got the new Hoka Rincon 3s in.  Wow, they feel pretty amazing out of the box, lighter than any of the Clifton 1s.  Looking forward to a workout in these.  Perhaps finally there is a successor to the Clifton 1s.  They are an astonishing 6.31 oz in my size.   These are lighter than my first pair of racing spikes from several years ago.