tempo 300s

 Much warmer today, mid 40ºs and sunny but a moderate SW wind.  Still a little snow on the track on the shady side.  I went to the track with a little apprehension as I knew it was tempo day, a day to suffer and try to one-up myself from the last tempo set.  I did, but not by much.

Hoka trainers on

stretches, drills, 2 x 100

4 x 300m w/3 min rest - 48.29, 49.43, 51.63, 55.23 (avg 51.14)

Obviously started too fast and averaged under 50 for the first 3, but the last one was more a killer than usual and was lucky to not bail out.  So, I got it done.

I really need to up my game in the strength area on my days off from the track.  I need to get back to biking on days off, and adding hills and weight pulls to my speed days, and doing rehab/prehab for my injury which is still not 100% after 6 weeks.  

At least I'm light, 140.6 lbs.  

PRESS

Recently there were some local articles in the DNJ and Sewanee Messenger (PDF - p.9) on my '21 season.

500, 400

Friday was mid 30ºs and windy so it felt cold.  I wanted to do over distance but just managed 2 long sprints, a 500 and a neg split 400m.

Hoka trainers on 

stretches, drills, 2 x 100

500m - 83.54 (66.94, 17.60)

400m - 67.50 (35.53, 31.97)

Not much and felt cold, so I didn't decide to do anymore.  Felt a little weak probably due to poor diet and lack of strength  training.  However, I'm light.

140.7 after workout.

Sat, noticed Sewanee was having an indoor meet but I stayed home and watched the Millrose games.  Their sprinters were unremarkable, none under 26 for the 200m and their only 400m guy ran 62.

first speed

Today was warmer than forecast.  Was supposed to be in the 30ºs but it was in the 40ºs and sunny, NW wind.  I got out there in mid day.  Since it was relatively warm, I decided to up the tempo slightly and do some quality.  I started with some cautious 50s with my sweatpants on before the 3 x 300.

Hoka trainers on

stretches, drills, bands, 2 x 100m

2 x 50m - 7.37, 6.82

3 x 300m - 43.78, 43.56, 45.87

The 50s were not real fast compared to what I was doing 12/16, actually breaking 6 sec in a flying 50m.  It'll be a month I think.  My fastest 100m split today was only about 13.5, so not real fast yet.

The first 2 300s were fine, 2nd 300 more balanced splits.  The last one was massively exhausting.  I took nearly full rest in between, about 12-14 min.  The first 200m was essentially into the wind.  Can tell I have a ways to go before I'm fit, ready to race.  

Still light, 140.2 lbs after workout.

----

Masters Rankings

I reported the WL in the indoor M60 200m.  I was there and it was the very next heat after I DNF'd.  I'm nearly certain it was a case of a misattributed time.  The M60 guy who supposedly ran 25.38 in the indoor 200m, earlier in the day ran 9.02 in the 60m.  Impossible that this time is legit but... these things are often hard to prove.  

800

Second day in a row on the track, but just briefly.  Sunny, breezy and 40º.  I want to definitely train on Tues and Friday, because Wed and Thurs are difficult, so I did something today, and tomorrow will be a off track day.  I don't like to do 2 days in row on the track, so I kept it light today.  

Hoka trainers on

stretches, drills, 2x 100m

800m - 2:34.48 (~74.4, 80)

Not too bad, faster than all of those early foundation 800s I did Sept - Nov, but it should have been since I was just doing one.  

Still thinking about doing an 800m in a meet before trying anything fast.  I could race an outdoor 800m on 2/26 in GA and an indoor 400m on March 5 in KY.  So, that's a tentative plan.

Damn cold weather coming up.  A dry cold pattern.  Tues looks ok, sunny mid 30ºs, Friday looks tough ... upper 20ºs cloudy and windy.  

If I can get my ass in shape, I think I'd have a chance to win the 800m at Nationals.  I think anything under 2:30 would medal, maybe even win.  

140.7 lbs after workout.  

Tempo 300s

Getting my groove back.  Mid 30ºs and sunny today at the Sewanee track.  The winds were light so it didn't feel too cold, despite piles of snow around the edges of the field.  I did my intervals in a T shirt and short tights as usual.

Hoka trainers on

stretches, drills, 2 x 100m

4 x 300m w/ 3 min rest - 49.79, 51.17, 52.2, 53.12 (avg 51.57)

Was brutal, swimming in lactic and down on my knees when finished.  My best tempo set of 300s since Nov. 18 when I did this same workout in avg 52.33 sec.  Still not ready to rip, but close.  There's no rush, I wouldn't mind racing sooner than later, but not til all doubts are gone and I feel like I can rip a ~ 26 sec 200m without worries.   Certainly no racing for a month, unless it's an 800 just for a workout.  

Light.  140.6 lbs after workout.  

500,400,200

Brutal conditions, slow, running carefully more than fast.   Cloudy, N wind, 24ºF., wind chill in the teens, track frozen in places.  I huddled in the mens room to do my stretches and in between intervals.  Got it done... it was very hard.  Probably because I haven't been eating enough due to some job stress and being busy with the beginning of the semester.  Not to mention, a very brief warmup, poor traction.  Times were super slow considering the effort.  Not full rest between.

 

Hoka trainers on

stretches, 100m

500m - 88.3

400m - 71.9

200m - 31.1

Cold, but I've trained in colder.  Still not cold enough for long tights, but I did have 2 layers on top including a long sleeve, headband, gloves of course.  

Same weather for tomorrow, below freezing all day and a low of 14º tomorrow night.   Next workout for Sat looks better.  Mid 30ºs and sunny, not much wind.  Monday will be the warmest day, mid 40ºs with some sun.  Injury seems gone, but haven't tested it with anything fast.  Probably won't for a week or 2.

Very light 139.5 lbs after workout.  

tempo 200s - slushy

The weather was actually ok, mid 40ºs, some sun, not too windy.  However, the snow hadn't melted.  I walked out there to see the 2 track coaches shoveling the far end of the track.  Lane 5 was pretty much clear for the 200m, so that basically dictated what I could do today, a 4 x 200m tempo set running back and forth in lane 5.  I grabbed a shovel and cleared a little snow.

Hoka trainers on

stretches, drills, 200 

4 x 200m w/ 75 sec rest - 31.8, 32.4, 33, 32.8

The level of effort this took reminds me of how far I have to go.  At least, I'm feeling more recovered from the injury.  The slow times were somewhat indicative of being cautious, occasionally running over slush.  However, did this same set with just 60 sec rest 5+ weeks ago, about the same speed.  

Was really light after workout, 140.5 lbs.  

Conditions don't look much better for Thursday.   It's supposed to remain below freezing from Wed night to the weekend.  After a night of rain Wed, it's supposed to end with freezing rain and maybe a little snow, and will be only in the upper 20ºs, mostly cloudy and windy during the day Thurs and Friday.  Next chance to get above freezing will be Sat, but just for a few hours.  Although cold, it looks like it will be mostly sunny for 4-5 days beginning Sat.  

For the first time, the injury was pretty much unnoticeable.   Hoping to ramp up the training quality, perhaps focusing on an early March race.  

tempo 300s

Do or die today... miserable weather.   But if I didn't go today, it might be until Tues. before I can get on the track.  37º, light rain, N wind at the Sewanee track with a Winter Storm Warning in effect.  I hadn't been running since Wed. so I'm glad to get out today for a brief tempo set.

Hoka trainers on

stretches, drills, 2 x 100m

3 x 300m w/ 3 min rest - 51.65, 51.30, 52.32

This is the workout I failed to finish last weekend.  It's a good marker to measure my level of fitness.  Last year, I was doing 4x300 with 30sec less rest about the same pace I ran 3x300 today.  I'm at least 6-8 weeks away from that level of fitness.  The last 300m really kicked my butt and I felt the lactic.  But yea, conditions were slow.  

We could get 4" of snow by Monday, and with temperatures below freezing all day, will probably be back out by Tuesday, assuming the snow melts.  

142 lbs after workout.  I'm thinking I might aim for a meet in early March.  There's one in KY.  

Thinking traction might be an issue, I used one of my newest pair of Clifton 1s for the workout.  Quite bright they are.   

European Masters Championships

It looks like about 20 people signed up for the M60 400m at the indoor EMAC.   I think Michael and Benoit Z. are the 2 favorites, and maybe 2 or 3 others might run under a minute.   Surprised to not see John W., the 2019 Euro Champ.   Meet is in 5 weeks.  

600, 400

Hazy sun and 50º at the Sewanee track with a light S wind.  Still had the place to myself, student teams not back yet.  

This was my 3rd day in 5 days on the track and I took it a bit easier today since my butt and back were a bit sore.  Might have been from the bike climb up Roark's Cove yesterday.

Hoka trainers on

600m - 1:47.59 

400m - 64.31 (30.90, 33.41)

Faster than last time.  Gives me hope that I can be sub 60 by early - mid Feb.    Hopefully race ready by early March.  Chipping away at the fitness.   I'm probably about 2 months behind, about where I was in early Nov. regarding fitness.  

After I finished the 400m, I chatted with the AD and Lacrosse coach.  They said they're going to resurface the track this summer, and maybe do it in Sewanee purple.   My friend John S. is the new AD (formally tennis coach) and told me they have no intention of firing the football coach who is now 0-18, which was surprising.  With all that standing around, I got cold and thought it best to not run another.

I'll probably go out again on Fri or Sat at noontime before it rains.  Snow again predicted for Sunday. May train Tues Thurs next week.

141.9 after workout. 

First tempo, 300, 300, 200

Sunny and upper 30ºs at the Sewanee track, but with the light wind, it felt ok to run in a T shirt.  Since the injury, I'm estimating it's going to be a while before I will attempt to run 400 race pace, probably 4 weeks at least.  I decided to try a tempo set today, and failed.  Was going to do 3 x 300m w/ 3 min rest, but bailed on the last 300 and made it a 200m.  Fairly pathetic.  I did finish with an uptempo 200m, not fast but a little faster.

Hoka trainers on

stretches, drills, 3x100m

300m, 300m, 200m w/ 3 min rest - 50.66, 51.00, 36.85

200m - 30.87

Probably started too fast on the tempo set for my fitness level.   If I don't think I can finish a 300m in under 55 sec, I generally bail.   

Well, back to over distance next workout.  141.9 lbs after workout.

Masters Rankings

Happy to have reigned as #1 400m runner over 60 in the world since July '20... 18 months now.  Quite a stretch.   With my injury, I will be relinquishing that position soon as the European Indoor Championships are coming up and the indoor season ramps up.  The registration deadline for the EMAC Indoor Championships close in 3 days and so far, World Champion Benoit Z. is signed uo and is the class of the field.  I think he may see some competition from the UK but we'll see.  Gerhard from Germany is now M65.   Also, with Russian masters athletes returning  to competition, maybe we'll see some competition from them.  

600, 400, 300

Mostly sunny and mid to upper 40ºs at the Sewanee track.  Would've been much better without the gusty SW winds.   Wanted to ramp up the speed slightly in this workout.  Very similar to the previous.  

Hoka trainers on

stretches, drills, 2 x 100

600m - 1:53.30

400m - 67.22

300m - 50.32 

Hopefully may be ready for a 300m tempo workout soon, maybe I can try a 3 x 300 tempo at about 52 sometime soon.   Now 3 weeks from injury and improving.  Not 100% pain free yet but close.  Still running gingerly, and carefully.  Still a long way from race shape, at least 6 or 8 weeks.  

Did rehab exercises yesterday.  Rain tomorrow so I'll continue with that.  Cold Monday, in the 30ºs, be back out then.   

142.5 lbs after workout.

Dean Hayes Tribute

 MTSU Track Coach Dean Hayes died yesterday, he was 84 and in his 57th yr at MTSU.   

I had a history with Dean, as he allowed me to race in some of my first DI college meets indoors at the Murphy Center.   

Dean also recruited my brother Tom, as a pole vaulter in 1980, who still holds the MTSU school record 41 yrs later.   Dean Hayes, I think was the longest serving MTSU staff member in any area when he died.  

I first approached Dean Hayes (with a little apprehension) in 2011 to race in an indoor MTSU DI college meet at age 51. He told me, "Well OK, but don't tell anyone." In my first meets, Dean watched me very closely coming out of the blocks... making sure I knew what I was doing. It was quite a stretch for him to allow a 51+ yr old to race at MTSU in his meets. After those first meets, I raced again repeatedly at MTSU's Murphy Center with the permission of coach Hayes, and I saw him countless times at local meets at Vanderbilt, TSU, and other places... as well as training on the home track that bears his name. I remember our time and conversations fondly. I remember his workouts taped to that machine box by the track. I remember racing my very first 400m at Vanderbilt at age 51 (56.71). Coach Hayes came up to me and said, "I see you made it all the way around," with a smirk. lol. A few, years ago at Vanderbilt, I complained about my 200m time, Coach Hayes reminded me, "Well, you're getting old, son." He was always stoic but supportive.

I also enjoyed training and hanging with the MTSU team.   A few times I trained with the elite women, All-Americans like Abike E.,  Agnes. A,  Janet A. ... all from Africa on track scholarship.

From the DNJ:

Hayes guided the MTSU programs to 29 Ohio Valley Conference titles, 18 Sun Belt championships and 20 NCAA top-25 finishes. His athletes have earned 124 All-America honors, four have become national champions and several have competed internationally in the Olympics , World University Games and Pan-American Games. He won four Conference USA titles (three women's titles, one men) after MTSU joined the league in 2011. He won 15 coach of the year awards in the Ohio Valley Conference, 15 in the Sun Belt and three in C-USA. Hayes has coached five NCAA champions, most recently Kigen Chemadi, who won the 3,000-meter steeplechase title last June. As well as his Olympic coaching stint, Hayes worked the World University Games in Kobe, Japan (1985); Goodwill Games in Seattle (1990); World Cup in London (1994); World Championships in Athens, Greece (1997); Goodwill Games in New York (1998) and as an assistant at the World University Games in Bucharest, Romania (1981) and the World Championships in Helsinki (1983).

Thank you coach Hayes for your leadership and contributions to track. Thank you for allowing me to participate and helping masters track career.

RIP

Photos: 

1) with coach Hayes at Vanderbilt

2) with coach Hayes at the Dean Hayes Track, MTSU

3) with MTSU's elite women in training: All Americans Abike and Agnes

4) with the MTSU team at Vanderbilt - John, Agnes, Abike, Janet 

600, 2 x 400

Sunny and mid 40ºs at the Sewanee track today, light S wind.  I wanted to try and run a little faster today, so no 800s.   Will be a while before I can sprint.  Maybe do a slow tempo set in a week or so.  Felt better in last sprint.  

Hoka trainers on

stretches, drills, 2 x 100m

600m - 1:57

400m - 72.22

400m - 69.68

The fastest I ran was during the last 400m, I ran the first 200m in 33, so maybe 16 or so top speed for a 100m today.  Don't want to push it.  Again, don't expect to sprint for a month or so.  

Last night, I hit the gym for a 25 min stairmaster and some resistance work.   

Tomorrow will be a good day for some rehab exercises.  Snow/ice storm forecast all day.  May not be back to the track til Sat since Friday will be in the 20ºs all day.  So, Sat-Mon-Wed for next week on the track.

142.4 lbs after workout.  

snow day / MRI

 With another winter blast coming Thursday night, and snow still on the track today, I think I'll break my every other day string on the track and cross train tonight at the gym.

MRI results are in, and they're ok.  No joint issues.  

Hip Joints: Normal

Joint Effusion: None

Acetabular labrums: Normal

Tendons/Muscles: Moderate last hamstring origin tendinopathy with edema extending into the myotendinous junction. Mild bilateral gluteus minimus and medius insertional tendinopathy. No evidence for tendon tearing or muscular atrophy. 

I sent my results to two physician friends, Allan and Gary.  So, I doubt I will seek additional medical appointments.  The area of injury, myotendinous junction (MTJ), is the interface between muscle and tendon where the force is transmitted.  A common area of strain.  Animal studies basically verifiy what Allan told me, to get running asap.  

"...evidence of an increasing complexity of the [MTJ] foldings as response to a period of intensified loading (by running), with higher number of branches and longer foldings. This indicates that the MTJ adapts to load by increasing the junctional interface. Higher intensity of loading provided as fast running has shown significantly greater increases in the surface area of the MTJ compared to a lighter intensity running intervention."

Eccentric ham exercises is the way to go, although many eccentric exercises isolate the ham belly, not the proximal MTJ area.   So, I'm going to focus on straight leg type exercises that develop the MTJ area.  Also, I think that doing resistance exercises that work with hip rotation and stability couldn't hurt.  

Here are a few exercises for strengthening and rehab.

 

 

 

800, 200, 100

 Difficult conditions at the Sewanee track around noon.  Falling temperatures into the mid 40's, light rain or drizzle/mizzle, fog/mist, north wind.   I went to the heated mens room to start my stretches.  Ran my 2 x 100m warmups, then got my stuff out of the mens room and went to the track to put my newer trainers on.  Wanting to get these intervals over with I did them with 2-3 min rest in between.  Nothing close to sprint speed yet.  Still minding the injury and being careful.   Not normal yet.

Hoka trainers on

stretches, 2 x 100m

800m - 2:59.9

200m - 38

100m - 17

Glad to get this in despite the miserable conditions.... but I've seen worse.   Needed to get this in because the track will not be accessible tomorrow with a Winter Storm Warning declared with up to 5" of snow expected tonight and freezing temps all day tomorrow.

My weight is good.  140.5 lbs after workout

Meet list 2021 - season in review

2021 Meet Summary - a very good year 

#1 World Ranked Outdoor 400m M60 - 56.23 

#4 World Ranked Outdoor 200m M60 - 25.36 

#4 World Ranked 100m M60 - 12.43 

#4 USA Ranked 800m M60 - 2:18.74 

#1 World Ranked Indoor 400m M60 - 57.81 

#1 World Ranked Indoor 200m M60 - 25.88 

USATF National Masters Outdoor Champion 400m M60 - 56.78 (Ames, IA) 

USATF National Masters Outdoor Champion 200m M60 - 25.36 

USATF National Masters Outdoor Silver Medalist 800m M60 - 2:18.74 

USATF National Masters Outdoor Bronze Medalist 100m M60 - 12.61 

First to Medal in 100m, 200m, 400m, 800m at a USATF Masters Championships (where every event had semis and finals or a multiple heat final). 

 -- INDOOR -- 

(season bests in bold)

March 7 - Louisville, KY - KYTCCCA Age Group meet 

400m - 58.50 

200m -25.97

March 13 - Louisville, KY - MS/ Open/ Masters meet 

400m - 57.81

March 14 - Louisville, KY - KYTCCCA Age Group meet

200m - 25.88 

March 20 - Louisville, KY - Masters Invitational

400m - 58.12

-- OUTDOOR -- 

April 9 - Cleveland, TN - Lee University 

200m - 26.09

April 10 - Mt. Berry, GA - Berry College 

400m - 58.47

April 17 - Marietta, GA - Life University 

400m - 58.33

200m - 26.34

May 15 - Nashville Masters Classic 

400m - 57.58

May 30 - Atlanta Relays 

400m -59.46

June 5 - Marietta, GA - Wheeler HS 

400m - 57.49

June 12 -13 - Douglasville, GA -- Track Lab 

400m - 57.54

800m - 2:19.22

June 26 - Nashville, TN State Games 

400m - 58.83

July 10 - Birmingham, AL - Eastside Inv. 

800m - 2:19.02

July 17 - Madison, AL - PTC Meet 

400m - 57.59

July 22-25 - Ames, IA - USATF Masters Nat'ls 

400m prelim - 57.19

400m final - 56.78

100m prelim - 12.43

100m final - 12.61

800m - 2:18.74

200m prelim - 25.48

200m final - 25.36

4x400m relay GPTC - anchor

August 14-15 - Toronto, Ontario Masters

100m - 12.63

200m - 25.54

400m - 56.23

____________________________________

Summary:

16 meets

28 races:

400m  - 15

200m - 7

100m - 3

800m - 3 

____________________________________

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