Meet list 2022 - season in review

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

#2 World ranked indoor 400m M60 - 58.75

#2 USA ranked indoor 200m M60 - 26.31

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

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

Silver Medalist - USATF National Masters Outdoor 800m M60 

World finalist - 400m M60 - Tampere, Finland 

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

 -- INDOOR-- 

Dec. 12 - Birmingham, AL - Crossplex 

400m - 58.75

200m - 26.31

Dec. 18 - Birmingham, AL - Crossplex 

200m - DNF

-- OUTDOOR-- 

May 28 - Huntsville, AL - PTC Meet 

400m - 58.97

June 4 - Marietta, GA - Summer Sunset Classic 

400m - 59.26

June 12 - Murfreesboro, TN - SE AAU

400m - 58.39 

June 26 - Eugene, OR - Masters Exhibition 800m

800m - 2:21.53

July 5-11 - Tampere, Finland - WMAC 

400m prelim - 59.78

400m semi  (injury) - 59.68

400m final (jog) - ~ 66

July 28-31 - Lexington, KY - USATF Masters

800m - 2:22.02

________________ 

Summary: 

8 meets / 11 races 

200m - 2  (1 - DNF)

400m - 7

800m-  2

Compare: 

2021: 16 meets / 28 races 

2020: 4 meets / 7 races 

2019: out for season 

2018: 11 meets / 22 races 

2017: 12 meets / 29 races 

2016: 18 meets / 40 races 

2015: 12 meets / 30 races 

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

Bike climb

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

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

Want to be on the track tomorrow and Monday.

Yet another training shoe

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

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

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

HOKA Crescendo MD spikes

tempo 300s, 100m hill sprints

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

Hoka trainers on

stretches, drills, 2x100m

Adidas trainers on

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

Hoka trainers on

3x100m hill sprints - 19.8, 19.2, 18.8

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

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

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

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

140.7 lbs after workout.   

500, 100

 

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

Hoka trainers on

stretches, drills, 2x100m

500m - 83.84 (66.43, 17.41)

90 sec rest 

100m ~ 16

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

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

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

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

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

Back from vacation in NY

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

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

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

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

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

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

  

 

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

tempo 150s, 100

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

Hoka trainers on

stretches, drills, 2x100

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

3 min rest

100m - 13.66

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

141.1 lbs after workout

solstice stadium stair sprints

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

Hoka trainers on

Stretches

21 x stadium stairs

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

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

4x300 tempo

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

Hoka trainers on

stretches, drills, 2x100

Adidas trainers on

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

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

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

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

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

140.7 lbs after workout.  

BLEAK ....

600

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

Hoka trainers on 

stretches, drills, 2x100

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

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

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

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

First 400m of the season

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

59.74 - 400m 

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

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

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

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

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

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

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

150 tempo on turf

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

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

Hoka trainers on

stretches, drills, bands, 2x100

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

2 x 20m starts 

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

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

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

Here we go again, track season...

Possible meets - indoor 22-23

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

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

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

Dec 17 - Birmingham Galleria Games

Jan 6 - Birmingham AL vs South

Jan 8 - Birmingham Wanda Lee T

Jan 15 - Birmingham Emory

Jan 22 - Birmingham KMS 

Jan 29 - Birmingham Coach Miami

Feb 12 - Birmingham TFCUSA

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

tempo 150s, bike climb

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

Hoka trainers on

Stretches, drills, stick, 2x100m

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

bike climb - Roark's Cove Rd - 24 min

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

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

Did some core work this morning before I left.

141.5 lbs after workout.   

speed in spikes, 100, 300

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

Hoka trainers on

stretches, drills, bands, 2x100, stick massage

Nike spikes on

100m - 12.80

300m - 42.32 (26.97, 15.35)

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

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

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

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

3x300 tempo

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

Hoka trainers on

stretches, drills, 2x100

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

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

141.9 lbs after workout

4x150 tempo, 200 hills

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

Hoka trainers on

stretches, drills, 2x100m

4x150m on turf   ~ 24 high avg

2x200m hill sprints ~ 46

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

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

142.9 after workout.

600m, 4x150 tempo

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

Hoka trainers on

stretches, drills, 2x100m

600m ~ 1:46 (32.9, 73)

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

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

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

141.9 lbs after workout.  

brief tempo set

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

Hoka trainers on

stretches, drills, bands, 2x100

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

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

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

140.5 this morning.  

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

4x150m on turf, 200m hills

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

Hoka trainers on

stretches, drills, 2x100

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

2 x 200m hills - 43, 46

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

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

141.5 lbs after workout.