more hills

Cold, cloudy, windy, and damp during mid day in Sewanee.  36º   Went to the track to warmup, then to the hill at Roarks Cove.  I ran 100m repeats on the steepest part.  

 

Hoka trainers on

Stretches, drills, bands, 3 x 50m high knees

12 x 100m hill sprints @ 80%

I have decided definitively I'm out of indoor Nationals.  I haven't done any track work for 10 days now and I'm in strengthening and healing mode.   I will continue to train on hills and stair for as long as it takes before I can run completely painless on the track.  I can run ok on the level with a slight amount of pain but that is never going away til I give it time to heal.  I wish I had taken this route right after my injury, I had plenty of time to heal but I followed some advice that didn't work.... getting back to running asap.  Maybe ok for a muscle, but not a tendon.  

Without the killer long sprint intensive tempo sessions, I know I have lost fitness so I'll be beginning again when I'm ready.  I'm also up a lb or 2 since I've not been as strict about my diet since it'll be a long time before I compete again.  

With a major war breaking out in Ukraine, I'm increasingly skeptical about going to Finland for world championships.  They are on the Russian border and are not a member of NATO.  I may just aim instead for the US Nationals at the end of July.  I'd have the better part of 5 months to prepare.  

Personally, I think this war is going to be a bad one.  I feel bad for the 31 Ukraine athletes at the European Championships right now that can't go home, or may try to go home to defend their country.  From what I've seen, Ukrainians are very nationalistic and will NOT surrender.  This is going to be going on a long time, even after Russia installs a puppet government.  The insurgency will rise and be fueled by US and NATO covert assistance and will not relent, until they take back their country.  Dark times ahead.  

Hills

 Cloudy, mid 50ºs in Sewanee.  Entering a wet cloudy period which will be followed by a cold blast toward the weekend.   

I'm about 90% sure I'll be cancelling Indoor Nationals.  I still have minor pain when I run on the flat, but I can run hills.  Dr. Allan's advice about training through some pain hasn't worked in 9 weeks, so time to change course.  No more running on the track until pain free.  No more aggressive rehab.  I'll do strengthening and cross train but nothing that affects the injury directly.   

Running hills is like running high knees.  The 'eccentric motion' of forward and back is shortened and it is more vertical.  This will be my go to workout til I can run pain free.  May cut it back to 2x week and go to the bike.  If I can get back to the track full scale in 2 or 3 weeks, maybe I'll be ready to race at Berry College in mid April.  Definitely don't want to push it.  Chronic injuries are season and career enders.  

Hoka trainers on

stretches, drills, bands, 2 x 50m

12 x 100m hill sprints @ 80% effort

It was a decent workout.   Fairly painless in regard to the injury.  The steeper the hill the less the stress on the injury, which seems like an oxymoron, but it's true.  I'm taking the steepest section of paved road I know of and it's where I'll be for a while.  

142 lbs after workout

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European Masters Championships started today.  Looks like Mike V. will probably win since Benoit is out, (maybe injured like me?)  I fully expect Mike will surpass my WL 400m tomorrow in the final.  He ran 59.5 in his semi and is the only person in the world in addition to myself to break a minute in the M60 400m.  I'm sure John W. will win the 200m if he's healthy, and run under 26.  Never imagined my 26.3 would still be a WL at this point.  

Was happy to see Willie post a correction about his supposed M60 100m time of 11.70.  Everyone with any sense knew that was an error.  I feel bad for him since he apparently believed it.  

stadium stairs

In Murfreesboro today.  Mid 40ºs and bright sun at the Dean Hayes track and Floyd Stadium at MTSU.  Plan was to run an 800m then do stadium stairs.  After a warmup,  I was surprised to still feel the injury, so I went to the stadium and did a hard stair workout.  

Hoka trainers on

stretches, drills, 2x100m

20 X stadium stair sprints

2 x 50m sled pushes 

This injury is weird.  I do just about anything but sprint.  I can run hills, bike, lift, etc... but not run sprints.  I'm planning to go out and try it again on Monday, and see how it feels.  If it's still a problem, I'll run hills.   

I've become dubious about Nationals at this point.  We'll see what time brings but I'm not going to go if I can't bring my A game.  Really upset since I've been thinking about this meet for 3 yrs since my knee surgery and now, it looks like it may not happen.  There is not a better place to run indoors than the Armory.   I've still not ruled it out, but if I keep injuring myself, the season is over.  I would like to race at least at Nationals this year end of July.  

This weekend brings the first European Masters Championships since 2019 and likely the end of my 17 month reign at #1 in the world in the M60 400m rankings.   It was good while it lasted.  Probably will be the longest run at world #1 in my career.  I wish I had logged a little faster 400m back in Dec.  I ran it quite conservatively.   58.75 should easily be surpassed in the European Championships.  I will be surprised if it holds up.  

It was just 10 days ago I ran a 60 sec 400m in trainers, and a rolling 12.79 100m.  If I can get that back in 2 weeks, maybe I'll have a shot at Nationals.  But, perhaps the more prudent choice would be to aim for returning to racing outdoor, later in the spring and looking ahead to Edmonton 2023 Indoor Worlds.  Just glad I can still train, run hills, strengthen and get conditioned.  

Biking up the mtn

 Quite cold today and sunny.  25º this morning but 34º by mid day with a windchill in the 20ºs.   I decided to take an extra day off from running and bike today up the mountain.   I did my normal course in 23-24 min.  A decent burn.  I'm also going to hit the squats, resistance bands, and abs today.

The strain of my injury on Tues has recovered quite quickly.   By Wednesday, I couldn't do a forward leg swing to 90º with out pain, but today, I can do an aggressive leg swing with no pain.  I can only feel it a little with a quick change in direction with my leg straight.  

I'm going to be at MTSU tomorrow.  Was thinking I'd run an 800m then do some stairs.   

Registered for the 400m and 800m at Indoor Nationals.  I'm sure some are wondering why the Nat'l Champion in the M60 200m didn't register for that event.  Anyway, the entry list is huge.  Bigger than the outdoor championships.  And there is more competition.  24 entries for the 400, 26 for the 800 including a few elite foreigners and the USATF M60 Champion.   Wish I was more confident in my prep and was ok to race a few meets.  

split 700, 300 dnf

Sunny, breezy and 60º at the Sewanee track today.   The good news is that I completed a split 700.  Bad news is that my injury feels worse than it has in weeks.  For the first time in memory, I pulled up in a sprint due to the injury, it hurt.  May have slightly reinjured.  

This is not where I wanted to be 4 weeks before Indoor Nationals.  May end up scrubbing the March 5 race.  

Hoka trainers on

stretches, drills, 2x100

'split 700' - 83.41  / 90 sec rest / 200m - 33.44

300m ~ 43-44 pace, pulled up at 280m

Probably should have stopped after the 700m.   It's more vulnerable after a hard set followed by complete rest.  I'll need to reassess on Friday, see how it feels.  Maybe go back to 800s.  

140.7 lbs after workout.   

 

10x100,100

 Unseasonably cool in Atlanta, mid 40ºs, N wind, sunny.  Today was supposed to be a long sprint tempo workout, but the brand new Marist track was closed.  They are presently painting lines on the brand new Mondo.  It's really a beautiful track.  So, was forced to do a short sprint tempo workout on turf.

Hoka trainers on 

stretches, drills, 2x100

10x100m on turf w/ 30sec rest ~ 16-18

100m - 14.5

Definitely hard work to finish and get 10.  Probably not quite as hard as the 4 x 300, but a good workout.  

Hard to believe I'm still feeling this injury after 8 weeks.  Now feels like a dull ache after training.  Not stopping me from running fast, just an annoyance.   Less than 5 weeks to Nationals, less than 3 weeks to first race.  

May do another split interval or tempo workout on Tues.  

140.6 lbs after workout.

600, 500

Friday at the track it was unseasonable warm in Sewanee, 64º and sunny.  Would have been perfect except for a strong gusty S wind.  Was able to train shirtless and break out the sunscreen.   

Hoka trainers on

stretches, drills, 2x100m

600m - 1:46.19

500m - 82.90 (65.37, 17.53)

The 600m was a bit slower than goal, a big headwind gust caught me at the 300m mark.  The 500m was ok.  Similar to workouts I was doing a yr ago.   I was sore because of the stadium stairs Thurs., and I usually don't do consecutive day running workouts.  Next workout will be in Atlanta on Sunday.  It's supposed to be sunny 48º high.  Probably intensive tempo 300s.  Hope the new Mondo has lines painted on it.  

I can still feel the injury as a slight soreness after a workout, but I really feel it's getting better.  Should be good to put the spikes on in 2 weeks or so.  I'm fairly light but about 2-3 lbs of fat to lose to optimum race weight.  Upping my strength work and protein on non running days.   Nationals in 5 weeks, race in 3 weeks.

stairs

Been a while since I did stadium stairs so I went over to MTSU to run 15x up before work this morning.  About 50º, bright sun and no wind.

Hoka trainers on

stretches

15x stadium stair sprints 

Felt pretty hard.  Should be feeling it by Saturday so maybe I'll be good for a workout tomorrow.  I usually feel these in my calves and quads.  

 

first 400m since injury

About 50º, sunny with light winds, I was feeling like I needed to know where I am.  So, instead of doing a workout, I ran a near race pace 400m and did a few short and fast rolling sprints, but nothing all out.  Based on my times, I think I'm just about back to where I was end of Nov. before my injury.  Still a lot of work to do.

Hoka trainers on

Stretches, drills, bands, 2 x 100m

40m - 5.22

100m (rolling) - 12.79

400m - 60.32 (28.23, 32.09  / 13.38, 14.85, 15.30, 16.79) 

I ran a similar time (60.20) on Nov 29 in training with a bit more even splits.  Today, my last 100m was only 16.79, so that indicates I have work to do.  Even so, no one in the Masters Rankings has yet run under 61 indoor or outdoor, but I'm sure that will change soon.  

The Atlanta meet I was going to enter on 2/26 is not going to happen.  They are running odd distances, no 400 or 800.   I hope to race in KY on 3/5, and that looks like will be my only chance before Nationals ; (.  If not, I could run in a college meet outdoor at Berry same weekend.    If I wanted to fly to Va I could race on 2/26 but not worth it.   If I really felt ready, I could race in 12 days in KY but I doubt it.  

I'm eating more protein now and feel better.  A little heavier but that's ok for now.  142.7 after workout.  

 

biking, another article upcoming

Biked up Roarkes cove Rd a few times in the past week.  One of my favorite spots on this north slope are the cliffs which turn into a ice cathedral in winter.  These ice falls continue for a few hundred yds.  

Going to up my cross training a bit.  Hopefully get back to speed sooner.  It isn't getting any easier.  

They now have the link up for the WMAC Finland registration and also the USATF travel grant.  I wish Masters Rankings would correct the false M60 WL indoor 200m time now that the official meet website was corrected, because I need that info for the grant.  Maybe Jon S. is busy with his website revamp which is supposedly upcoming.  

Today, I was contacted by National Masters News  about an interview for an upcoming article.  Not sure when it will be published.  Maybe March.  

 

 

3x300 tempo

 Warmer today, south wind, mid 40ºs and sunny.  It was the dreaded tempo day but I failed to get 4 because.... again, started too fast.

Hoka trainers on

stretches, drills, 2 x 100

3 x 300m w/ 3 min rest - 47.60, 49.56, 52.50

stretches, bands

I knew I wouldn't get 4 after 200m into my 3rd rep, so I worked just to bring it in at 52.  Even 3 min after, my heart rate was still close to 150, and I felt the lactic burn.  A 4th wasn't going to happen.  

After recovering a bit I did some band work and thought about running some hills or a race pace 200m, but my foot was hurting a bit and the band work seemed to make the injury feel worse, so I left a bit unfulfilled.  

I'm getting a little antsy about this season, I love indoor track and I'm missing it.  Been 7 weeks since the injury and wasn't expecting to still feel it.  Not sure if rehab or rest is better.   I really would like to start some 400m race pace 200s and 300s.   Maybe should hold off another week.  Then again, I've already run 27 pace 200s.  

Now that Roya has left for a few months, I'll better be able to focus on my cross training, nutrition, strength, and training in general.   Nationals in the 400m isn't going to be a cake walk.  I will have competition from Ray, David, maybe Ronald and others.  I really would like to better my 58.75 season opener in my first indoor meet since the injury in 4 weeks.   Still contemplating an outdoor 800 in 3 weeks, although I'm really not in shape for it.  

Training weather looks good this week except for Sunday where it may be back in the 30ºs.

141.3 lbs after workout.

split 600, split 400

Tough conditions at the Sewanee track.  26º with a moderate N wind, freezing rain this morning then a light dust of snow, freezing fog, wind chill about 20º.    I wanted to try and get a split 700 and a split 500.  A tough workout that I do only about 4x a year.  Didn't make it.  I warmed up in the mens room to start.  It was tough.

Hoka trainers on

stretches, drills, 2 x 100m

'split 600' - 500m - 85.05 / 90 sec rest / 100m - 16.5

'split 400' - 300m - 45 / 70 sec rest / 100m - 15.5

I don't know exactly why, but training in the cold and wind is exceptionally exhausting.  I think I felt weak today because I didn't really eat a proper meal yesterday, no protein at all.  Just some fruit, nut, chocolate.  Traction isn't the best and the wind was a factor, but still... I pulled this workout off this time last year with better times and did the full 700/500.   Maybe I'll give it another try in better weather.

140.1 lbs after workout.

Much better weather this coming week, no rain/snow, sunny and mid 40ºs to low 50ºs.  

Injury feels better but not gone.  I'm getting an EMS unit to see if it will help with recovery.  

600s, hills

57º, sunny and with a S wind at the Sewanee track.  I was determined to put in some volume today.   

Hoka trainers on

stretches, drills, 2 x 100m

2 x 600m - 1:48.31, 1:48.43

200m hill sprint - 42

100m hill sprint - 21 

Pretty close to the same workout I did in mid Nov with very similar times.  Kind of daunting to see I'm back where I started 10 weeks ago.  

I can still feel the injury when I kick my leg out and back fully extended.   Doesn't stop me from running 93%, but I must be at 95-96% for 400m race pace.  

141.5 lbs after workout

Next workout will be tough conditions again. Cloudy, windy, freezing temps on Friday.

Masters Rankings error:

I supplied Masters Rankings with the FinishLynx photos of the 12/18 meet at the Crossplex which proves the M60 WL indoor 200m time to be misattributed (to an M27 guy).  Alvin M. did not run the 200m, although he is presently the WL.  Hopefully they will respond and correct this.  They haven't yet.