Warm day. Sunny mid 80ºs with a bit higher humidity. Because I've made the decision to go to Finland Saturday, I've decided I'm not running until I get there, and most likely not until Tuesday when I race in the preliminary round of the 400m.
Today, I really busted my butt on the bike. Set a new PR time coming up the mountain on Roark's Cove Rd. - 20:29. About a minute faster than I've ever done it. It got my heart rate up and gave me a bit of a lactic burn. A few hours later, I swam across the lake and back and did some water running. It will be the last hard workout before I leave. I may go out again tomorrow and do something similar but not as hard. Normally, I'd be running race pace 250s and doing blocks and spikes.
I wouldn't be going if I thought my injury would too bad to run by Tuesday. It's feeling better already and I probably could run tomorrow but I definitely won't. Certainly with an additional 3 days rest and some PT, I should be ok by Tues.
It was really in my discussions with my colleagues that convinced me to try. I'm presently #4 ranked in the world in the 400m with my 'B-game', so maybe I'll be able to pull off something better than I expect, like I did at Hayward last weekend. We'll see. I'd just like to make the Final and be able to finish without injury.
Have had an exceptional spring/summer of weather here, mid 70ºs, mostly clear and calm.
After two days off of running and swimming and water running today, I ran a little tonight. I felt about 90% over the soreness so I ran a relaxed 100m, a relaxed 400m and a hard 200m hill. Unfortunately, it created soreness in the injury area, but not as bad as it was Monday.
Hoka trainers on
stretches, drills, bands, 2 x 100m
100m - 14.72
400m - 63.51 (30.84, 32.67)
200m hill - 42.32
Definitely disappointed at where I'm at now. I have not run anything significant at 400m race pace since my last 400m race almost 3 weeks ago! No speed work, just long stuff and 300m tempo. I have never gone to a championship meet in this bad of physical shape, ever. Let alone to Finland! This injury has been with me on and off for 6 months now. When I first started racing on Memorial Day, it was about gone. I even trained on Sunday after those first two Sat races without problems. It was that June 11 AAU race that hurt, where I couldn't run on the track for 4 days after. The one thing that is reliable, this injury responds fairly quickly to rest. After 2 or 3 days with some regular PT and mobility exercise, it improves considerably. The problem is, I can't stay in top shape by training every 4th day.
Anyway, I seriously thought tonight about canceling my trip. I probably will go. It's going to be tough to get through 3 rounds and I may run the first round in trainers. I do now think there will definitely be 3 rounds. There most certainly will be at least 4 heats. The only way there will not be a first round is if only 27 show up and they'd run 3 heats in 9 lanes as a semi. But even then there could be 3 rounds. For example, in the M70 100, there were just 26 competitors and they advanced 16 to the semis. It will be the same for my 400m.
Anyway. I can race in a little pain. I may not run much at all before I race on Tue in round 1.
Most years, the USATF provides the opportunity for masters to be showcased in an exhibition event at the US Championships for one specific event in one specific age group. It's rare for that event to fall within my age group in an event that I participate in, and even more rare to be held in America's finest track stadium... so the decision to do this was really not a hard one. It was an opportunity that may not ever repeat. Unfortunately, it wasn't my best event but fortunately, an event that I chose to participate in at Nationals for the first time just last year, winning Silver.
I thought it would be great to share this with Roya but spending $1100 for just a weekend flight seemed excessive, but my Dad offered an early birthday gift for me and paid for her flight, a huge help considering the cost of my upcoming trip to Finland. So, just a week before the event, I bought her a ticket. I was happy we were able to sit together on every flight. Nashville-Denver-Eugene, Eugene-Seattle-Nashville.
When arriving in Eugene, I asked the car rental clerk if he had any Toyotas of any kind. Reason: The USATF championships were being sponsored by Toyota and they were offering free and close stadium parking for all Toyota cars. So, I paid a bit more and rented a Toyota Rav-4. Good decision.
Hotels in Eugene were expensive and scarce. Our motel had just one bed but had a fridge and a microwave and wasn't too bad, although overpriced at $155/ night. A lot of other track people were staying at the hotel, which was just a few miles from the track. We went to the local market to buy some food before going to bed Friday night.
I wasn't racing til Sunday, so Saturday we went to the venue so I could be credentialed and attend the meet. The checkin was very formal. ID badges, photos, etc... and unexpectedly the person at the desk asked me if anyone was with me, and I said yes. This was news to me, because I was told we would not be able to credential a guest or even a coach. So, I ran out to the car where Roya was waiting and told her to come in so she could be credentialed.
Check in
After check in, we drove in the direction of the stadium and soon saw the famous Hayward tower. Driving down a side street, we drove directly into Toyota owners parking, we were welcomed and given a pass, parked, and walked a short distance across the campus toward Hayward. The campus was beautiful, quiet, flowers and students hanging out, completely oblivious of the event happening a few hundred yards away.
At the gate, Hayward had very strict entry regulations. Only transparent bags, no metal bottles, etc... however, as a credentialed athlete, none of that applied to us and we were waved in quickly, bypassing the spectators lined up to be searched.
The first glimpse of the stadium was unforgettable.
We then walked down to the athletes' area to checkout the warmup track. It was already warm, mid 80ºs but comfortable and not humid.
We saw the athletes for the 200m first round warming up. The turf warmup area was ringed in tents with trainers and coaches. Other than the tents, there was very little shade for warmups.
Warm up track
We had almost an hour before the meet started with the first round of the 200m
We were told we could sit anywhere in General admission, but no one ever looked at our tickets which we spent $60 on for the 2 days.
We noticed the morning crowd was gathered on the shady side of the stadium, so we sat on the upper side of the stadium above the first turn with a view down the home stretch. Great seats.
We watched the first round of the 200m, and watched the athletes being interviewed on NBC by Louis Johnson.
All the world class sprinters were there: Kerley, Lyles, Coleman, Knighton, Bednarik, Bolling...
This was a huge day with finals in the men and women's 1500m, men's 3000m steeple, men and women's 400m, women's 110m and 400m hurdles.
Highlights included: Evan Jager taking 2nd and get the world standard in the 3000m steeple after a year of not competing due to injury, Allyson Felix running her last open 400m and finishing 6th to qualify for the relay pool on the world team, Michael Norman running a 43.56 world leading time and Florida's Champion Allison running a massive personal best of 43.70 in second, and finally... the only World Record of the meet: Sidney McLaughlin's incredible 400m hurdles in 51.41, which I got a great video of her home stretch run:
Allyson Felix sets her blocks for the last time...
The meet was over by mid afternoon and we decided to drive to the coast after a brief stop at Whole Foods, first to Florence then up to Yachats on the Oregon coastal highway, about a 90 min drive. Great decision. It was cool and so beautiful...
Some of the signs you don't see in the east, "Elk crossing", "Tsunami warning zone".
The water was quite cold, probably in the 50ºs. Didn't see anyone swimming, surfing, or really even any boats.
It was quite a calm scene, never crowded and on a Saturday. Can imagine it would be even quieter during the week.
Eugene was really a refreshing change from TN. Everyone seemed a very courteous and kind, generally more intelligent, easy going. You don't see confederate flags, Trump signs, and churches on every corner. (I saw one local bar that had a sign saying "fuck the supreme court.") I'd drink to that if I were a drinker.
Race day
Due to the heat, the schedule was changed, shifting some events to the morning so my race would be in the middle of the meet instead of at the beginning. My race would be about the same time, 12:26.
Didn't want to get there too early because of the heat, which compared to Atlanta or Ames last year was nothing, so we left the hotel about 10 am. For the morning, the crowd was gathered in the shade on the back stretch and we got a seat right about the 100m mark at the beginning of the back stretch. I saw Tom and Lesley H., who was supposed to race in the women's masters exhibition but sadly, they told me Lesley's knee is shot and will require a knee replacement. They decided to come anyway to pick up credentials and watch the meet.
As I sat there watching the men and women's 5000m final, then Emma Coburn win the women's 3000m steeple, the anticipation was growing and my heart rate increasing. I then got up to go to the warmup area and mens room. I did stick my head out into the stadium to watch the stacked 200m semis.
As I walked to the warmup area, I saw Ajee Wilson, took a photo with her, and she asked me what I was running, I told her the 800m, same event as her. Later she went on to win a Silver, just hundredths away from Gold, giving Athing Mu the Olympic Gold Medalist, the most competitive race she's had in a year, both running 1:57.
There were very few people at the warmup area besides the masters, but I did see Abby Steiner doing a post race shakeout and Devon Allen hanging out along the fence. I politely asked them if they had time for a fan photo, both were very nice. Abby seemed very sweet. I asked them both as well as Ajee the same question: "Do you think you'll be doing this when you're my age, 62?" The ladies said they weren't sure if their knees would hold up. Devon said, "I don't know, probably." The older couple there with him, maybe his parents, seemed amused with the question.
Abby stormed to a then world leading 21.77, fighting off Jenna Prandini for the Gold. Devon didn't run his best race but qualified by the skin of his teeth, for the Bronze, just .003 ahead of 4th.
So... I started my warmup about 11:40ish and reported to the tent to get my bib.
I chatted briefly with some of my competitors, Dan King, David Westenburg, Kevin Paulk and some of the women who were running just before us. I was telling David that this was only my 4th 800m race ever, and that I had struggled with injuries this season, but he said... "I've read all your disclaimers, I know what you can do."
I didn't work too hard in warmups, did my standard warmup and ran a little in my spikes. Felt good. I never really thought much warmup was really necessary for the 800m since I'm never running faster than a 16 sec 100m. I just really wanted to keep calm and keep my heart rate down.
We all reported to the tent 15 min before race time. Lee Bridges, Masters Exhibition chair, met us there and took a group photo. We all got commemorative medals, kind of nice but meaningless to me because I am generally against 'participation medals'. (I would have been much happier with a Bronze for finishing third in the race). There was one scratch so we had essentially 5 racers in M60, and 2 others in higher age groups, ages 69 and 73. They would be quite aways behind the pack of 5.
The shear number of officials, staff, and volunteers at this meet was amazing. It was first class. Every movement was scheduled to the minute and after the group photo we were escorted through the under-stadium practice facilities to a holding area just outside the track. This was my first and only glimpse of the inside of the training facility under the stadium. It was really magnificent. I paused to take this photo of our walk to the holding area where we had baskets waiting for us for our back packs, and a staff member hustled me back in line to stay on schedule.
We arrived at the last holding area where there was a monitor so we could watch the women's masters race. We posed for another group photo, Mike B. was off on his own and not in the photo.
The clerk came and gave us our hip numbers, and it wasn't seeded, but random. I got lane 7 and had Dan out in lane 9 (due to 2 scratches).
Mike, being the top seed by far was not happy about being put in lane 1.
We were finally escorted through the tunnel and out on to the track. It was one of the most memorable moments of my life, and I know everyone there felt the same. We all felt a great warmth from the officials and staff, everyone was smiling and supportive, giving us total respect. Unlike Nationals, we weren't given the silly basic instructions on where to break to lane 1 and all that, they assumed we knew that much. We took our places in our lanes and the camera crews came out to take our image for the big stadium screen. I really could not keep the smile off my face. I'm on the greatest track in the world. It felt perfect, soft yet tight and springy. Hearing the intros, I was most surprised with Mike's intro. I had no idea he was an elite all American collegiate runner who ran for the Oregon Ducks back in the 80's, a 3:57 miler back in the day. I knew Dan was the M60 American record holder in the mile and Kevin and David were both distance runners, Kevin having won Nationals in this event numerous times and this year's National SR. Games Champion. I had beaten both of them at Nationals last year in the 800 but not by much, so I knew it would be a good race. Conditions weren't too bad, 88º but it was dry and didn't feel too hot.
The stadium announcer was great. He mentioned my 7 National Masters Championships, my #1 world ranking last year in the 400m and time of 56.23, and finished the intro with the statement, " he is professor of classical guitar at Middle Tennessee State for 33 years, this is Bill Yelverton."
Eugene, me, Kevin, David, Dan
The Race
I got out and David initially took the lead until Mike weaved his way through traffic and took off. It would never be close as he stayed comfortably in the lead for the entire race, eventually winning by 4 seconds. I stayed in third for the first turn then Dan passed me on the home stretch. It felt really easy and slow. My biggest fear was to rig up and not finish strong so I was just conserving energy. I was wearing my pace beeper but could barely hear it. I had it set for a 68 sec first 400m and noticed I was short of that. I felt fine at the 400m mark in 4th place behind Mike, Dan, and David. Then Kevin passed me just before the turn so I ran in 5th down the back stretch staying close behind. My plan was to try and out sprint Kevin and David on the homestretch, so I was still conserving. I was a full 2 seconds slower than race plan at the 400m, and about 1:46ish at the 600m, still quite slow. We hit the home stretch with Mike way out in front by 35m, Dan behind him about 20m, and our pack of three - Dan in front of us by 10m, David ahead of Kevin, and Kevin by 2 steps in front of me. I knew I was well within striking range of these 2, but Dan was too far ahead to catch. So, with 80m to go, I turned on the sprint and it was there. Kevin swung into lane 2 and passed David while I swung into lane 3 and passed them both. I was able finish ahead of Kevin by about 4 or 5m in third place, about 2 sec behind Dan.
After looking at the splits much later, I was really astonished that I ran almost even splits: 70.02 / 71.51, finishing in 2:21.53. My last 200m must have been at least 34.5, my last 100m, maybe as fast as 16.5. That was not at all what I was expecting but it turned out well. My fastest 800m training run was only 2:30. Most of my 600s were between 1:43 and 1:46. I thought I'd be at 1:44 at least in a race. But, I never thought I could've run 2:21, I was expecting something more like 2:24.
After the race, I was of course tired, but not falling down exhausted as I should have been. Makes me think I underperformed slightly. Maybe I should have tried to stay with Dan. Anyway, I'm happy with the way it went and we finished as expected according to our seed times.
After the handshakes and post race fist bumps, we were shepherded into the recovery area where we offered towels on ice, sports drinks and ice water. Our baskets were waiting there with a water bottle inserted. I took my time and chatted with people there, wanting to just enjoy the experience as long as possible.
Race Video
We were asked not to post race videos to social media because of the high level of control and sponsorship, but I found a fan recorded phone video and I posted it in an unlisted link here. Some of it is out of focus but, the last homestretch is pretty clear so you can see my final kick at the end.
Most of the crowd at this point was sitting on the back stretch in the shade from where this video was taken. So, there were actually more people in the stadium than the video would suggest looking at the homestretch.
After our race we watched some awesome races. The mens 800m was won by Bryce Hoppel but the real race for the world team spot was the race for third between Olympic medalist Clayton Murphy and Brandon Miller. Miller dove at the finish and beat Murphy by 0.04 sec clinching a spot on the world team. In the women's 800m, I thrilled to see Ajee Wilson give Athing Mu a race. it was very close, with Mu winning by just 0.07 sec. As expected, Rai Benjamin won the 400mH in 47.04, fastest in the world, but the next 3 racers all ran PBs with the 2 other qualifiers under 47.65.
The mens 200m was awesome. WL Erriyon Knighton was leading off the turn and down the stretch but lost a bit of momentum and Noah Lyles passed him to win by just .02 in 19.67. It was the race of the meet, with Noah astonishing the crowd with a little finger pointing celebration before crossing the line. The young Erriyon was not happy about that.
The women's 200m was awesome as well. Abby Steiner an 21.77, at the time a WL. Tamara Clark in 21.92, and Prandini ran well and finished third in 22.01.
In the final race of the day, Daniel Roberts won the Gold in the 110mH and Devon Allen didn't have his best race. It was extremely close for third between he and Jamal Brit. We watch the screen and it took a while but Devon Allen got the third spot for world team qualification, just 0.003 ahead of Brit.
After the meet
So, we were out of there just after 2:00 pm. We stopped for coffee, I called my parents then we headed to the mountains east. I chose a lookout about 90 min away called Huckleberry lookout.
After a long and beautiful drive past lakes and mountains, into the Willamette National Forest, we climbed up a steep unpaved road toward the summit. It was quite anti-climactic as the road was unfortunately gated just before the summit, totally unexpected. But I did get a few nice shots from the road. I could see snow capped mountains including Mt. Hood which I think was about 100 miles away.
It was a great trip, a lifetime memory.
We didn't arrive back in Sewanee until about 8:00 am. It was a hard way to spend the night, on a redeye flight.
Final impressions on this event
In elite track and field, there are a huge range of competitors. Everyone from up and coming collegiates (...maybe staying in a cheap motel like me), to the Nike supported Olympic champions on million dollar contracts with a support staff. Doesn’t matter who you are or what you’ve done, all that matters is what you bring to the track at the moment. I was sad to see elites and former Olympians, and even Olympic medalists not qualify for the team, while some - like Devon Allen made it by just thousands of a second. We saw college athletes running in their first National Championship, while we saw Allyson Felix set her blocks for possibly the last open 400m in her storied career. To be a young pro track athlete in your first few years on the pro circuit, to qualify for the Olympic team last year, and then fail to qualify for the world team by just tenths of a second this year, must be devastating, both emotionally and professionally. I was particularly thinking of my friend David K. who had a huge breakthrough last year making the Tokyo Olympic team as a 2nd yr pro in the 400mH. I remember his emotional interview on NBC with Louis Johnson after finishing third and clinching an Olympic spot. This year, he missed making the final by 0.23 seconds even in running a very good 49.58. I saw him walk off, right past Louis Johnson who... this time didn't speak with him. He wasn't the only one. Clayton Murphy, Cole Hawker, Gabby Thompson, and others didn't make the team, despite previous Olympic medals. The pressure on these young athletes and the sacrifices they’ve made are tremendous. However, everyone recognizes that this is the nature of the sport. Perseverance in the face of not meeting goals is one of the hardest paths to take. Happy to be a masters athlete and not have as much at stake.
Beautiful night and sunset. Mid 70ºs, perfect. After an afternoon swim and some water running I went to the track, warmed up but decided not to do a workout since my injury was still a bit sore. I didn't want to force it at this point. However, if I'm not able to do a track workout, I may run long hills tomorrow... or maybe plan on doing the hills as a protective measure. It does bum me out that I'm not doing race pace speed work as I would normally before a big meet. I could be racing as soon as a week from tomorrow if we have prelims. I need to be healthy.
I knew when I felt slight soreness in my water running it wasn't a good sign, so I just played it safe tonight. Ran a couple 100s on grass at 17.5 and that was it. It didn't feel too bad. I should be ready by tomorrow.
Light and fit. 138.5 lb
Look for my story on the Hayward Field meet in the next day or 2.
Well, it went as best as could be expected. I took third behind two elite distance runners and was quite satisfied with a 2:21.53, amazingly running almost even splits: 70.02 / 71.51. I took a very relaxed approach to this race. I really didn't think I could run 2:21, but now, I think I could have run faster as I had plenty left in the end to sprint past David W. and Kevin P. to move from 5th to finish 3rd. Winning in 2:15 was Mike B., a former NCAA All-American from U of Oregon who had run a 3:57 mile back in the day. In second in 2:19 was Dan K., the M60 American record holder in the mile.
I have so much to tell in the story of this amazing experience, so many photos to sort out, this is going to take time to post. So, for now... here's my stadium introduction on the big screen.
Finishing 3rd behind Dan K., M60 Mile Record holder
Did nothing today save for some pullups and a few RDLs and some hot tub and stretching. Was definitely sore after the race. Got back to Sewanee at 8am this morning and did sleep a few hours this morning.
Much cooler this week, with highs only in the low 80s. Hoping to train Tue, Wed, and Friday this week.
About 5 hrs from now I race at Hayward Field. Already, it's been an incredible experience. I was happy to have had Roya with me and get credentialed to go everywhere as I and the athletes can. After an amazing Saturday, seeing Sidney set yet another WR, Michael run 43.58, Allyson Felix running likely her last individual race, we headed to the coast for some sight seeing. It's truly beautiful here.
They changed the schedule so my race will be right in the middle of the meet rather than at the beginning. It goes down at 12:26, right before the NBC TV window, but can be watched on USATF TV and Runnerspace. I'll have a complete tale to tell when I have time, and I have will a ton of photos, but til then...
livin' the dream.
Roya and I celebrate 9 yrs this week.
Thanks Dad for helping Roya make this trip on short notice.
At just after 7am it was rising toward the low 70º with light winds, bright and sunny. Just wanted to feel the middle distance pain a bit, practice my pace and decide which spikes I'm going to race in. Rarely ever workout at this time.
No break throughs or anything fast, about the same as last time. A final 200m at 38 would yield a 2:23 at this pace.
Last night, I put on my Maxfly spikes and said, no way... too tight and uncomfortable for an 800m. So last night, I put them on the stretchers, and today, I ran a last 200m with them and they felt fine. I will probably go with them.
Every 600m I run, it's hard to imagine running the additional 200m. A 400m is going to seem easy after this. It's going to be a thoroughly consuming and painful experience, but for less than 2 1/2 min, it'll be worth it. What an opportunity to race at Hayward - America's $200 million track stadium. Most probably once in a lifetime.
Very warm today, but not hot. Today, Nashville was the hottest it had been in a decade, over 100º, even hotter in Murfreesboro. At 7pm in Sewanee, 83º with a heat index upper 80ºs, calm winds.
Today, I just worked on my 800m pace. Ideally no 100m should be faster than 16.5 - 17. I also ran a bit in my green Pumas. First time since I won the 200m at Nationals last yr.
Hoka trainers on
stretches, drills, 100m
100m - 16.7
600m - 1:45.43 (68.62, 36.81)
Puma spikes on
400m - 68.47 (33.35, 35.12)
100m - 16.80
Hoka trainers on
2 x 200m - 32.71, 32.06
I ran the 600m at a pace where I thought I could finish an 800m. At this pace, I think I could run 2:23 or better in race conditions. That would put me close to David and Kevin this weekend. I must not go out faster than 68 or I'll not make it. Hoping for a last 200m in at least 37.5. The milers in the race will extend their lead in the second 400m as they will be close to even splits.
Was going to run a second 600m but I stopped at 400m so as to not stress my feet or injury, which is not completely gone. I put the Hokas back on and just worked on my stride and 800m pace.
Wonder if I might consider using my MaxFlys for the race. Maybe I'll try them out in a 600m if I feel up to it tomorrow or Friday. Was planning on using my comfy Pumas.
On Monday, I felt it time to do an intensive tempo 4x300 workout, which I hadn't done since May. Was really focused on getting the volume in rather than try to run as fast as possible. It was a good solid workout, with decent speed, and felt good enough to add a faster 5th 300m 15 min after the tempo set.
Hoka trainers on
stretches, drills, 2x100m
4 x 300m w/ 3 min rest - 49.63, 50.62, 52.12, 51.20 / avg. 50.89
300m - 45.38
I wanted to avg under 51, which would be about race pace for the first 300m of an 800m, and met the goal, just slightly slower on avg than my previous set. I wasn't completely spent so I was able to run a faster one to finish. It was the fastest I've run since last race 9 days ago. I got through the workout without any injury issues and that's the most important thing.
Today, I'll not run and do weights, PT, swim, and have a music rehearsal later.
Feeling a bit more optimistic. Light and fit. 137.8 lbs after workout.
Felt ok today, still not wanting to run fast and still a tad sore, so I headed to the steep hill for a good lactic burn. Beautiful weather continues, dry, mid 70ºs at 7pm.
Hoka trainers on
stretches, drills, 2 x 100
4 x 200m hills - rest intervals: 4, 4.5, 7
stretches, bands, planks
Going all out on these hills, I can usually break 40, usually about 42. I didn't run these all out, the first 2 were 44, then 46, and the last one I rigged up the hill in 53. It was a good workout for an off day (consecutive day). I'd like to train again tomorrow, and do M, W, and F, but may put off a tempo set til Wednesday. I have to leave leave home Friday at 11:30am so it'll be a light morning workout.
Did some PT and strengthening today. Injury hasn't improved much, maybe a little. However, can certainly run 800m pace.
138.3 lbs after workout.
The heat wave doesn't look bad with the low humidity, forecast to peak at 92º on Wed.
When I first started my warmup strides, on the first one, I felt 'I'm screwed' ... because I could feel soreness in the injury. However, after the warmup, it felt much better. However, really not where I wanted to be at this point. After my first two races, I was able to do a training routine of: Sat - race, Sun - over distance, Mon - 800, Tues - intensive tempo, Thurs - speed. However, the previous week, I didn't do a tempo workout, I did more race pace with longer rest. I haven't done a limited rest tempo set of 4x300 since May 24. I really feel like my training has lost momentum at the worst time. I'm still a little leery of speed work and that is not a good place to be 2 weeks before Finland. I'm just taking the attitude of caution and recovery. I'm going to try and get a 4x300 tempo workout in on Monday or Tues. I may go out tomorrow and run an 800m, then some weights.
We'll see how I feel tomorrow. No issues after the workout, feel ok, but will know better tomorrow. I may only do a one or 2 days of speed work before Finland. I'm really feeling terribly unprepared to race an 800m at Hayward in a week. At this point, I'd be very lucky to get much under 2:30, which could put me 80m behind the winner. Gotta keep pushing. Looks like I'll be hoping for my best B-Game.
Back in Sewanee, it felt great compared to the oppressive heat of Atlanta. Calm to light winds, 82º, heat index of 89º, sunny. Felt cool compared to the 100º heat index of Atlanta, with absolutely no wind.
Today was my first time running on the track since my race where I strained my ham tendon a bit, and my calf. Both much improved. The ham tendon is just a bit sore, calf is fine. I was going to do 2x600 today, but I took a little too much time after my first so I just ran an easy 400, rested 30 sec and ran a 100 strider. I didn't want to push it thinking I could come out again on Friday for an 800 and maybe some hills.
I'm loving swimming at the lake, and it makes for a nice early afternoon ritual. Then I go home and try for an afternoon nap before workout.
I think I'll be ok but no speed work, probably til next week or maybe after Eugene. I definitely think these minor strains at this time halted my momentum and progress. Hopefully, I can be well for the 800m and Finland.
Was going to take the day off Tues, but I decided late in the day yesterday, that I should do 'something'. My ham still too sore to risk a meaningful workout, and at this point, being healthy is #1. So, I returned to Marist to run the stairs, my go-to when recovering from a strain. Glad I did.
92º with a heat index of 100º and absolutely calm winds, not even a light breeze. The only breeze generated was when I sprinted up the stairs. Pretty suffocating conditions. Thankful for a little cloud cover.
Hoka trainers on
stretches, drills, 2x100m
25X stadium stairs
more stretches, drills
Again, soaked after it was over. Finally slept well last night and feel much better this morning. Despite the pint of protein ice cream and plenty to eat, waking up under 138 lbs.
I'm thinking today I will not run, and I should be ok with a substantial track workout tomorrow. Almost back to 100%, just another day should do it.
As nice as it is to be here in ATL at Roya's very comfortable house, I feel I should return to Sewanee for one last hard training week. Training here in 100º heat index is not as productive as training in Sewanee where it will be 10-15º cooler and less humid. The weather mid next week is supposed to be even hotter, with Atlanta forecast at 100º+, and even mid 90ºs in Sewanee by Tues. Plus, in Sewanee I can swim everyday in that cool mountain lake. Very good for recovery days.
My strained calf from pre race warmups is pretty much healed but the ham tendon is still sore so I was unable to train as I had hoped today. I had planned 2x600m. Super warm in ATL this Monday evening. 92º with a heat index of 100º, calm winds. I have not trained in these conditions in a long time and it definitely affected my stamina. I tried a 400m at 800m race pace, but I felt like I was 'protecting' my ham and not yet able to stride fully. I thought about continuing on for a 600 or 800 but even a 69 sec 400m was exhausting in these conditions. Just not used to it and sore from the race. So, I just ran the stadium stairs 2 doz times and did some stretching. I was soaked. I may go out and try it again tomorrow, but it's supposed to be even hotter. I'm thinking I probably should not race this weekend and take the long view toward being healthy for Eugene and Finland. My ham tendon hadn't felt this sore in a while, but I'm sure I'll be 100% in a few days.
Hoka trainers on
stretches, drills, 2 x 100
100m stride - 16.5
400m - 69.00
23 x stadium stairs
50m stride
stretches, bands
The stadium stairs at Marist School were in no way comparable to MTSU, probably just over half as far, but it was a workout because I ran them hard, only an 8 sec sprint to the top. Got my heart rate up to 155+. Glad to do something.
I didn't realize my 400m time was just .03 off the #2 time in the world. I was hoping to race one more 400m before Finland, but probably better to just train, rehab, and be cautious.
The competition in Finland isn't laying down invincible times. John won the Brit masters with 58.98, and Mike ran a 58.81 I think. Philipe ran 58.99. No one going to Finland has run faster to my knowledge.
This heat was a bit draining. 136.8 lbs after workout.
What better thing to do 23 times on a 100º day in ATL?
This was the AAU SE Regional Qualifier. A lot of elite high schoolers were there. I was one of just 2 masters that I know of that showed up. Today, a slight improvement as I ran a 58.39 in the 400m. It felt better than my previous races and didn't rig real hard in the end. Still could have been faster down the stretch. Ranks #3 in the world, and if I can get a half second faster, which I'm sure is doable, could be in medal contention in Finland.
Conditions were ok at the new Rockvale, HS track. Low-mid 80ºs, light breeze. But, a weird thing happened to me that will knock me out of tomorrow's 800m race. Right before my race, I did a quick calf stretch, felt fine, then ran one more strider. My left calf started hurting badly, like a cramp. I immediately grabbed the massage gun and balm. I worked it and it felt a little better. I could run. It was getting late and they were paging me by name to report to the line. The clerk initially told me to run with the boys in lane 1. I blew her off and went right to the timer. I told him I didn't want lane 1. He said ok. So, I ran alone and chose lane 5. The timer and starter said my splits were still pretty lopsided. Probably like 26.9, 31.5 or something. At least I didn't rig hard like the last 2 races. Another thing that bothered me in this run was that they had hurdles set up in lane 4, ready for the 400mH - the next event, so I couldn't really hug the line on the first turn the way I would have liked with hurdles right on the line.
In addition to the calf issue, the ham tendon is aching a bit tonight so probably need to scratch tomorrow's 800m. Actually pretty bummed about that, since I'll be racing my first 800m this yr at Hayward field in 2 weeks. Anyway, important to be healthy the next training sessions on Monday and Tues. It will be extremely hot here in ATL those days 95-97º and they will be important and difficult sessions. Running out of time.
Otherwise, feeling pretty lean and fit. One of the high school kids who ran 57 asked me my time. I told him, then said I was 62 ys old, he said, "no f'n way!" Was probably about 137.5 lbs at the race, you can see my leanness in my FinishLynx photo:
Another exceptionally beautiful day, low 70ºs, dry and sunny late afternoon, light NW winds. Looking back at last year, I found that 250s at race pace were a good pre-race workout. I did these with nearly full rest.
I was shooting for around 34 low, passing the 200m in 27. The first one I got interfered with a little by an asshole with a dog walking in my lane with a headset so he couldn't hear me yell 'track'. It was ok. A few tenths slow but the 200m split was right on. Second one was slower and it was a bit discouraging at just under 35, but I didn't take full rest.
The last one, I put the MaxFly (xmas tree) spikes on and decided to try to conserve more in the first 100m. This one was the best by far. The first 2 felt too fatiguing but in the last one I didn't push as hard for the first 100m and that paid off in the third 100m. Of course I can run slightly faster in spikes, but even so, though the first 100m was less than .2 slower, it felt so much easier. In comparison, my 200-250 was about .3 faster, even after running 2. It goes to show that I think I can run 58 low and maybe faster but the execution must be perfect. 41.8 + 16.2 = 58, and that seems doable.
Last year, I was essentially in shape all through the season, but still having sub par races. I spent months honing my race pace/execution and my conditioning. It showed at Nationals. I'm definitely not there yet, but still have hope. I'm certainly lean n mean. Still feel some soreness from my injury after running fast but it's not bad and not getting worse. Feet felt better tonight.
Raining today, but it let up as a fog rolled in around 6, wet track, 68º. Just good to get one in, my 4th day in a row on the track. Warmed up in the gym waiting for the rain to stop.
Hoka trainers on
stretches, drills, bands, 2x100
4 x 200, 100 w/ 3 min rest - 29.78, 29.06, 30.02, 30.37, (100), 14.73
200m - 28.25
I averaged 29.8 for my 4 200s w/ 3 min rest. I should have finished the 5th, I could have, but bailed after 100m, and thought I should rest a bit more and turn a faster 200m. My heat rate was 154 2 min after the third rep. I did a 5th, but it wasn't all that fast. Even with tough workouts, I usually can push on last 200 in 27. Not today.
By contrast, I did a 4x200 workout last year with just ONE MINUTE rest averaging 30. These 4 with 3 min rest avg 29.8. Last year I peaked with 6x200 with 3 min rest at 28.4. Huge difference. Of course this was my 4th day in a row and the conditions were wet, but still..... quite a difference. One thing different about last year is that for the most part, I stayed to the every other day model, rather than doing these consecutive days that I have been doing. Maybe it's taking a toll?
I'm leaning toward racing in Murfreesboro on Sat. - 400m and 800m on Sunday in ATL.
137.5 lbs after workout. Tomorrow off from the track, and weights.
USATF Masters Exhibition
I'm really confused at why we haven't received more info on this. I got an email from Lee with a bunch of FAQs with no links or answers. I'm going on Friday specifically to see the meet on Saturday. I was told by John who did the Masters Exhibition in IA, that athletes get passes for everything all days. That seems to be in doubt. Sue told me that we may only get a pass for the day we are running, which really sucks if true. I'm giving up a training day to do this and I just wish we had more info. No word whatsoever on guest or coaches passes, nothing about packet pickup, and above all, a very last minute acceptance notification.
Nice to get home and eat my pint of home made low fat protein ice cream with chocolate chips and almonds from my hot tub ... with this view:
Rained this afternoon but it stopped by late afternoon. Track was wet, shifting winds and a pleasant 68º. Now entering a rainy period. Will be dodging storms to get tomorrows workout in. Today was brief on the track... some squats and abs in the morning, then a hard 800, 2x100, and weights in the gym.
The 800m was an improvement over last time. Not close to goal pace. I was trying to get 70 / 76 - 2:26, but ran 71.7 / 78.3. About 4 sec off, but a 4.7 sec improvement over last Monday. As a comparison, my splits at Nationals were 67.5 / 71.2 last year. I won't be doing that again. If I can go 2:25, might be a good goal for Sunday if I race an 800m. I'd be happy with 2:22 at Hayward. And ... I got my official acceptance for the Masters Exhibition at Hayward today. Those who were waiting til this acceptance to make travel plans are going to have trouble. I wish Roya could go but the ticket would be close to $1100.
I'm a little concerned that they may not hold the meet this weekend in Atlanta because registration has been small, so I have a backup option in Murfreesboro. In fact, I may run the 400m in the AAU meet in Murfreesboro on Sat., and then the 800 on Sunday in Atlanta. Might work out better.
Tempo tomorrow. 137.5 lbs after workout
USATF
As I mentioned, Lee B. sent me a nice email of acceptance to the Masters 800m at Hayward coming up in 20 days. I also received my USATF travel grant. I guess that means I'm a semi-pro athlete now? I'm not going to tell you how much they gave me, but it was less than a thousand. They give these only to those athletes who ranked at the top in the world rankings, so I consider it an achievement.
A fairly solid set of 600s, fastest set of 2 this yr, but still 3 sec behind last year. In the lead up to Nationals last year, I only did the 2x600 workout 3 times from late March to July. Today was a little better than late March but not as good as my best in late June of 1:40.78, 1:40.01... but I'm getting there.
I finished with a neg split 400m and that was all my foot could handle.
I need to do faster tempo so I may try a 5x200 w/3min on Tues. Need to mix it up more like last year. Tomorrow, I'll do one hard 800m and go to the weight room.
Weight is good. 137.5 lb after workout. Tonight I had chicken, raw broccoli, watermelon, and a pint of protein ice cream and was stuffed, going to be at around 140 lbs. If I sleep well, I'll wake up at 138. Love this time of year, sleeping with the windows open, low 60ºs tonight.
Finland
A very bizarro entry appeared in the M60 400m. A Kenyan, Francis Kimeli - a former marathoner - has an accepted registration and a seed time of 52.26 - well in excess of the world record. I don't understand how he was able to register weeks late, and with a ridiculous seed time. I could find very little on him except he registered for Malaga and was a no show in the 5k. He has an account with Masters rankings, listed as M64, but no listed times. One website says he's going to turn 65 in Nov. He is not registered for any other event. Pretty strange! I guess you never know.
This was a first... late night track meet at the Summer Sunset Classic in Marietta. No good news, did not produce in this meet, ran 59.26 after waiting around for several hours for my race. I finally got moved in with the open division 20 yr olds, because David didn't wait around and left, and it probably contributed to my poor pacing and going out too fast (again). But that wasn't the worst of it. I got there at about 5:45pm. Sat in my car for over 90 min, and started getting stiff so I walked around and decided to start warming up just about sunset. With the many cycles of warming and sitting around - over and over - through the next several hours, it started creating a bit of soreness in my ham injury, and by the time I got in to the blocks to race at 12:02 am, just past midnight, I was a little worried about injuring myself. But, I got through it, despite a hard rig at the end. No injury. I had three college guys to my inside, the last of which past me toward the end of the back stretch. I must hast have been 50m behind the winner who ran about 50 flat, probably took me 9 sec to run the last 50m. I knew this meet would run late, but I never imagined it would be freaking MIDNIGHT before I raced. I had only eaten a light pre race meal 12 hrs before.
After seeing my time, thoughts of quitting for the season ran through my mind. To say it was discouraging is an understatement. Thought about how I could get refunds for my flights, etc... Thought about going to a fast food restaurant and getting a few supersized french fry orders and saying screw it. But then I reasoned that a year ago, I was in rockin' shape and ran even slower at the Atlanta relays 59.47, just a matter of poor execution. Also, my time last night, as poor as it was for me, would still rank #4 in the world so far, so it's within striking distance of a medal at Worlds. I have 4 weeks. If I had arrived at 10 pm and warmed up once, I think I may have done better. One yr ago, I ran 57.49 in this meet. Not the fastest track, a black 6 lane HS track. But the conditions really couldn't have been better. It was a cool 72º, calm winds... and I like running at night.
I guess I've come this far, I feel like I could still pull it off. I have a month. But, I need to be realistic. My success last year was due to 7 months of uninterrupted injury free training. Right now, I just only finished my 7th week. Hopefully, my foot will recover for some 600s tonight. I'm not quitting.
Went to the track today, didn't do much. Beautiful weather, dry 72º. Just stretched, bands, roller, drills, 2 x 100m warmup. Then I ran a few 50s and a relaxed rolling 100m in 13.6.
I probably shouldn't have run at all today, foot is a bit sore since I tripped going out the door - which didn't help, because I'm hoping to have a heavy early week of training next few days. Sunday - overdistance 600s, Monday - 800m, Tues - intensive tempo, Thurs - speed.
Tomorrow's twilight meet will be just me and David H. in the masters 400m. He's 10 yrs younger, National Champion, and has been running 55 low already this season so he'll be a good person to race. I'll probably be behind him going into the last turn. Hoping he shows up so I don't run alone.
Lightest since last year. 136.8 lbs after shake out. It's not like I haven't been eating. Today: 2 egg and cheese sandwich, and cappuccino this morning. Juice blend for lunch. Watermelon, 2/3 lb grilled chicken, tin of herring, and a pint of protein ice cream with chocolate chips and almonds for dinner.
Couldn't resist the track again, 5th day in a row. Mid 70ºs and calm winds, pleasant. I haven't done a tempo workout this week, although did some overdistance on Sunday and Monday. Wondering if skipping a tempo workout this week and focusing on speed was the right thing to do. Tempo workouts are brutal and hard to recover from. I'll probably do one next week. But today's task was to work on race pace 200s in spikes, and to try and gauge the correct pace. It went ok but I think my speed was a bit too high for what I can handle in the last 100m.
Hoka trainers on
stretches, drills, 2 x 100, bands
50m - 6.82
Nike Maxfly spikes on
200m - 25.79 (12.48, 13.31)
200m - 26.12 (12.44, 13.68)
Hoka trainers on
400m - 63.31 (31.25, 32.06)
The 200s were not all out, but hard and relaxed, 400m race pace. Considering the rolling start and hand time, add .75 sec to adjust, these were about right, a little fast for my present shape.
The 400m was supposed to be negative split but the first half was too fast, although the second 200 'felt' faster, due to the much higher effort. Goes to show how poor my perception is of my speed. I was pretty tired before the 400m, so running a 63 was ok to end the workout. I do feel like I'm making some gains.
Running fast in spikes definitely is hard on the body, I feel it in my feet and knees afterward. But, I definitely have tolerated these consecutive days on the track pretty well.
