stairs

 They should give me a key to this place.  

At the MTSU stadium early this morning, about 52º,  cloudy and breezy.  Never have I not been able to find a way into the stadium.  This time was hard.  I walked the entire way around before I found an open gate where the garbage man was going in.   

Felt good.  I did 15x, 3 more than last time.  On the ladder up to recovery and track work.  

Hoka trainers on

stretches, 2 x 40m jog warmup

15x stadium stair sprints

Wasn't too hard since I took some recovery after every 4 or 5.   Feeling really quite good now.  Yesterday was a full rest day.  Will bike and rehab tomorrow.    A general warming trend from mid 50s to upper 60s next 4 days and no rain.  

bike climb, new exercises

I'm in reasonable shape since I did today's bike climb in about 22:30, about a minute off my PR.   I also tried some new exercises.  Both are variations on the theme: RDLs with leg locked straight, and kettle swings with both legs locked straight.  Both these exercises target the proximal ham area much more than just a slight knee flex.  

My dad keeps expressing caution that this 'white tendon tissue' will never heal if it's stressed.  From what I gather, there has to be a happy medium where the stress load is carefully monitored and pain remains low and continues to abate.  If it increases, then more complete rest.  

I have a colleague who is training through an achilles tendon injury and he seems to accept that it always hurts.  I was in the same boat in early Feb and was running at 90% speed.  My pain is far better now than it was back then, and it's taken some restraint not to simply dive into track workouts.  But, I want it gone.  It has to be gone to sprint anything shorter than a 400m with confidence.  I do think I'm making progress
but it's not gone.... yet.  But it will be.   

Hopefully get my stadium stair workout in on Thursday morning.   Hills Sunday or Mon.  Maybe start some light track by 4/11.  We'll see.

Been eating not very well lately, but at least eating small.

142.8 after workout. 

Beautiful in Sewanee this time of year.  Trout lilies just opening up.  From yesterday's brief hike...

100m hill sprints, rehab

Felt good to go to the track and warmup before my hill sprints.  I started slow and gradually sped up until I felt the slightest twinge of soreness, then stopped.

Hoka trainers on

stretches, drills, 2 x 50m, bands

5 x 100m hill sprints ~ 20-24

RDLs, Nordic eccentric drops, squats, lunges 

Felt good.  Very little sign of the injury but still playing it very safe.  Probably do 2 or 3 similar workouts before I start mixing in one session of flat track running a week, then 2.  All out I can barely break 18 on this steep hill in a 100m, so my last 2 were pretty hard, 20.5, and 20.  Still running cautiously, short stride.

Beautiful sunny and cool today but not cold.  Will do a little hiking.  

Training and rehab are like a ladder.  Instead of going up and up, it's like 2 steps up and one step back.  Eventually, I'll get back to the top.  Happy to be on the ladder.  

May go to the gym tonight.  

  

rehab, outdoor work

Yesterday had a good rehab session.  Did RDLs, lunges, abs, adds, abds, some hip rotation stuff.    Then did a lot of outdoor work with the chain saw, clearing and hauling.  Very hard work for more than 3 hrs.  Was a tad sore last night but feel great today.  My daily injury test - straight leg backward resistance band on my heel - produced no sign of pain or soreness.  Really happy about that.  Was going to run hills today, but it's a little cold.  Will definitely be out there tomorrow.  Return to the track is on schedule so far.  

Stadium stairs

 At the MTSU stadium to run stairs this morning at 9am, was brisk 48º and sunny.  Everything went ok, felt fine, except for my loss of fitness.  I just did 12x to see if it would cause any soreness to my ham, but no adverse effects noticed at all.  Got to be patient.  Would like to start running this weekend, but will opt for a brief 100m hill session by Sunday or Monday, more cross training and rehab.   Definitely improvement, and feeling like I'm on schedule to start running on the track in 10 days or so.  

It's going to be a long slog, starting again, essentially where I was in Nov.  I'm reasonably fit, 142.3 lbs after workout today, but 'fit' and '400m fit' are 2 different worlds.

Stretches

12x stadium stair sprints

Will try to keep to this schedule for next 10+ days:

----------------------------------------------

Thurs - run stadium stairs

Fri. - stage 1 exercises / bike

Sat. - stage 2 / 3

Sun. - run hills 

Mon. - stage 1 / bike

Tues. - stage 2/3

Wed. - rest 

--------------------------------------------

I talked with my brother the other day and he has this notion that there 'must be' some masters aged athletes out there who don't compete but could be top world ranked, like former elites, etc...   I think he may be right when discussing age groups below M55, but as we saw at Indoor Nationals, just being well enough to make it to the start line, is an accomplishment for the over 60.  (Personally, I value world rankings above who wins a championship).  Yea, there maybe some 50+ yr old Maasai warriors in the Kenyon bush that could race a world class masters long distance event, but sprinting is a whole other world.  Nobody but nobody over age 60 sprints a 400m in less than 59 seconds without a great deal of serious, specific, and long term committed training.  I don't care who they, are or how fast they were.  I've raced Olympians before, like Sunder N. and Ray S., and they certainly were not out of my league, even at M50 and M55.  

Early spring cool down next 2 days, low 50ºs with a frost for Sat night.

bike, RDLs

Beautiful 1st day of spring.  Low 60ºs and sunny in Sewanee.   Biked up the mountain today and did some RDLs (single leg Romanian deadlifts) with 23 lb dumbell.   This has been one of the best level 3 exercises for my rehab.  Seems to be less stress than Nordic ham curls and even long leg bridges.  The RDLs in combo with adductor band work seems to be really quite beneficial.  I stretched at the track and tested myself with a jog.  Felt ok.  On schedule to be running soon.  Will start stadium stairs on Thurs.  Then the next week, 100m hills and stairs, then track in 2 weeks. Will start with 2 days week running, and will maintain rehab.  We'll see how the old body responds.  

Indoor season is pretty much over.  Benoit Z. at French Nationals ran 58.89, so I finish the indoor season #2 in world, #1 in US in the M60 400m, in my one and only early 400m race from 12/12.  I'm surprised that no M60 Aussie has run under 63 in the 400m, but that may change as their outdoor season in coming to a close with their outdoor Nationals on 4/1.  

Looking ahead, hoping to start racing late May.  Tracklab has a meet May 21.  Maybe I can aim for that.  

Stairmaster, a few weights

Did stairmaster tonight, and one set of weights including adductors, hams, abs.   Tested the ham with a long lever bridge.  Feels better now than in a month.  

Tomorrow is a really nice day.   I'll probably bike up the mountain and continue with some rehab.   Weighted RDLs and lunges are really helping.  Need to do more core work. 

I think French Masters Nationals conclude tomorrow so it will be interesting to see what Benoit Z. has if he races.  He's already run a 2:15.18 800m and finished 2nd by .04 sec.  That I think this may be the last significant indoor masters meet this season that could shake up the rankings.  Patrice C. ran an amazing  25.11 200m during this meet, the fastest in M60 since before the pandemic.

Been really enjoying watching the World Championships from Belgrade, what a 60m final!

Rehab going well, Indoor Nationals

 Mixing in some RDLs and squats with my long lever bridges is definitely helping.  I'm planning to run stadium stairs next week.  

What looked like a potentially competitive field at Nationals evaporated.  Winning time was only 62.76.  I ran 60.32 in trainers 5+ weeks ago.  I could have won nationals completely untrained, in hiking boots, running backwards.  Oh well.

Little did I think that my first 400m race in 58.75 back on 12/12 would hold up as #2 in the world, only .06 behind #1.

What this injury has taught me is that sprinting at age 60 is a rare and true privilege, and that I must do this rehab right and give myself plenty of time, listen to my body and maintain a fitness regime so that when I do start to run, I will be able to not have to play months of catchup.  

Biking, hiking, rehab patience

Had a consultation with Brodie, an Aussie PHT specialist.  He had some good advice regarding my rehab protocol.  He seemed to think I should feel free to mix in some level 2 and 3 rehab exercises in my protocol very soon.  I've just done two days of long lever bridges, full body weight, using a hanging sling around my heel.  The most important thing I learned is that rehab is not a time schedule, it's a load tolerance schedule.  It's normal to feel a tad sore after some rehab the same day, but not the next day.  If it's sore the next day, probably too much.  In that regard, I'm good so far.  Odd at how things like long lever bridges are challenging for my injury but squats and kettlebell swings are not.  Single leg RDLs with a kettle bell is challenging, especially with planted leg straight.  Much easier with a slight flex.  Anyway, need to mix it up a bit next time and do some level 2 and 3.  

Certainly could run now if I wanted, but won't for a while.   Patience.  However, was thinking I might try a few stair runs on Thurs.  Not 20 like last time, but just several as a test.    

Out hiking and biking....

PHT rehab protocol

Went for a hilly 3 mile hike yesterday in the very cold south rim of the plateau.  Now that the injury seems to have reached a point of almost no pain, I want to put down this rehab regime for my reference starting from the least stress, 'level 1' to most 'level 4'.  I'm going to be conservative and start from the beginning.

Level 1:

Isometric hamstring load at 20-30º or less of hip flexion:

Every other day

- long lever bridge 3x5x40sec w/ 2 min rest, 3 sets spread out over the day.

Level 2: 

Isotonic hamstring load with minimal hip flexion:

Pick one or two exercises, do every other day, 4x8-15 w/ 2min rest 

Continue with level 1 on other days

- eccentric hamstring slider

- isotonic hamstring slider

- single leg bridge with or w/o weight

- Nordic ham curl

Level 3: 

Isotonic exercises with increased hip flexion 70-90º

Pick one or two exercises, do every other day, 4x6-12 w/ 2min rest

Continue with level 1 on other days

- hip thrusts off bench w or w/o weight

- weighted walking lunges

- single leg RDLs

Level 4:

Energy storage loading, sport specific

Pick 2-4 exercises every third day

- Sled pulls

- stair/hills

-split jumps

-kettlebell swings

- sprints

Integrated Weekly Plan and return to sport specific 

The PT in the video of this program says it can take 3-6 months to rehab.  I would think I'm well into it so I will progress with careful monitoring.  A couple of points made:  

- be proactive

- listen to your body and back off if pain increases

Plan

This will all be in addition to the usual biking, general fitness, upper body and core exercises.

Depending on my toleration of these exercises, I'm hoping to progress to stage 4, including full track workouts in 4-6 weeks.

bike up the mtn, track drills, bands

Beautiful day today, 60º and sunny.  Hard to believe we're under a Winter Storm Watch for tomorrow night with 3" snow predicted, high winds and bitter cold ... forecast highs 26º Saturday with a low of 14º.    

This week has been the best week of recovery I've had.  Went to the track today to warmup, do some drills, bands, etc.  Had to really stop myself from running. Afterward, I biked the mountain again.  This evening, I did a little backward running, felt fine. 

Finally think I'll be ok.  Encouraged that I'll be training by next month.  Won't run til it's painless and will start with just short hills and stairs, along with strengthening.

more biking, realization

Same as yesterday, winteresque weather, mid 40ºs and cloudy and I biked up Roarkes Cove again today.  I'm doing this about 4-5 times a week now and like last time, this was a solid effort, just under 24 minutes.  (my PR is 21:40).  Even with the cool weather, got a sweat coming up, freezing going down.

My realization is this: the less running I do now, the sooner I will be able to get back to running.  4 days with no running and good cross training, the injury has improved significantly.   If I had taken a solid 3-4 weeks off back in Dec-Jan, I probably would have been good to go for Nat'ls.  It really kills me that I won't be at the Armory.  

Tendons take a long time to heal and with any over use injury like tendonitis, continuing to stress the tendon can't be healthy.  That is why I really think PT should only be done after the pain is gone and significant healing has taken place.  Since this much improvement has happened in just 4 days of no running, I'm going to give it a few weeks I think.  

I will be starting over again when I start running.  I don't care how much one thinks you can cross train into shape, there is no way to be in '400m shape' without those track intervals.   Just not possible.  There is no substitute.   

Weight is under control.  Certainly not race weight but about 142-43 after workouts.

Bike, Stairmaster, weights

Yesterday the weather changed and it was in the upper 40ºs and wet by late afternoon.  Back to fireplace weather.  Nevertheless, I got on the bike for a 10 mile ride and some minor hill climbs in my neck of the woods.  Later last night, I went for a session at the gym that included stairmaster and one set of resistance.  

bike - 10 miles, hilly

stairmaster - 25 min

resistance - adds, abds, hip flexor, rowing

I'm thinking that racing at all this spring may be a bit ambitious, noting the slight but lingering tendon issue.  Instead of racing by early May, just being able to fully train by then would be a good goal.  It will be like starting again at that point.   From that point, I'd have 12+ weeks before Nationals.  Look like Finland probably won't happen for me, and because of the war, may not happen at all.

I'm thinking about taking a different approach.  Up my cross training, more eccentric stuff, and limit my running to once a week, and only short steeps like 100s and stairs.  Some types of things really seem to make the injury feel better, like supine bridges with legs straight on a raised ledge.  I really want this injury to be gone.  Not going to race compromised.  If this injury persists, I may have to do what Duane suggested and just stop running completely for 3 months.  

Back in Dec, I never thought I'd be in this position in March, in the heart of spring track.  It completely changes the way I live and think.  During competition season, I'm super disciplined about my diet, weight, training, etc.  I'm sure not to miss taking my supplements, protein, etc... I watch the weather with an interest in the best time of day to train.  My world revolves around race dates and preparing for them.  Now, I just play guitar and enjoy hikes among the spring wildflowers.... frankly a whole lot easier, but I miss the grind and the competition.  I'm hoping to remain in shape, keep my weight under control so when it's time to start running those 800s again, it would be too brutal.  I should have taken more time off last fall. 

200m hills

Perfect weather, 71º in Sewanee this late afternoon.  Same workout as last time but 4x and a bit faster.   Still a ways from a full return to the track.  Aside from hill climbs on the bike, not too much cross training or rehab.   Want to pick that up a bit.

Hoka trainers on

stretches, drills, 2 x 100m

4 x 200m hill sprints  

My fastest one was 43.5, and I did the first 3 with less rest, about 4- 5 min.  Hard.   I do think this stresses the injury a little, but just enough to promote healing and strengthening I hope.

Expect to be back out on Tues.  A big cool down in the weather begins on Tues.  Might even be cold enough to snow by Sat morning.  

bike up the mtn

 I was going to run stairs Thurs morning, but felt an odd minor soreness in my L knee.  It went away, so I biked up the mountain today in Sewanee.  Incredible warm beautiful weather, 76º in Sewanee.  

Seriously, the ham injury feels like its about gone, but I want to be doing strengthening exercises targeting the proximal ham area with no pain during and afterward training - before running on the track.  I'm being really cautious about this.  Someone told me on an athletic site that PHT injuries are made more difficult because the injury seems to go away then comes back during training and can become chronic.  Point taken.  

I'm looking forward to a long spring of training before I jump into a race, and want to develop the confidence that I'm fully past this injury.   Pain through exertion and conditioning is OK, pain through injury and disfunction is not OK.  So, looking forward to enjoying the 400m process and this "world of 'good' pain."   

Hopefully, it won't take too long to get back.   I have colleagues that show up to championship events with minor injuries and run in a comprised state.  I won't do that.  I'm going to resist going to Indoor Nationals even though I might be able to win it with my B game in 2 weeks.  It's all or nothing.  I had my time at #1 for 18 months, and by the time I race again, I want to be able to be on or near the top again.  

There are no shortage of meets in the ATL area.  I hope to be racing by the end of April or early May.  

200m hills

 61º today in Sewanee and sunny.  I went to the track to warm up then hit the hill.  3 days with no training since Friday, feel soft and out of shape.  I went to see if I could tolerate 200m hill sprints, and I did.  

Hoka trainers on

stretches, drills, 2x100m, bands

5 x 200m hill sprints 

Can still feel the injury slightly on the flat, but could have easily run an 800m today, but I deferred to the hill.   The injury is definitely improved, but no level running until 100% gone.  I should have handled it this way from the beginning.  If I had, I wouldn't have lost Nationals, which I officially canceled today.  

These 200s hill sprints were very difficult.  I don't think I've ever done 5x in a session.  They are every bit as tough as fast 300s if not more.  I ran most of them today 44-46, same time as a 300m.  When I'm in shape, I can break 40 in a 200m hill sprint, although wasn't running nearly all out.  I did the first 3 with 4 min rest and after the third, I was almost crawling in lactic in my calves and glutes.   I rested to squeeze out 2 more. 

May do stairs on Thurs morning.   Hoping to return to the track in maybe 2 weeks or so to begin again with foundation.  I'm sure I've lost a lot of fitness.  Probably won't race til at least May.  There really is no rush at this point.  

Although I'm feeling soft and a bit flabby, still just 141.5 lbs.