The Penn Relays experience

There is nothing like Penn.   

The iconic Franklin Field, University of Pennsylvania

127 years in the running, starting in 1895, older than the modern Olympics.  There are few events that have the heritage and the history of this one.  Many of the officials are lifers... guys that have been doing this for many decades.  First, my results:

But the bad news first.  My 100m race was a disaster.  I ran a feeble 13.19 and finished third.  A guy that I beat 2 yrs ago edged me out for the gold by 0.22 sec.  It was a winnable race.  Probably my best chance ever to win at Penn. Oh well.  We ran without blocks, it was cold.  The winner only 12.97.  It was my worst 100m race in my masters career.  Embarrassing.  But a Bronze.  

On the positive side, our Greater Phily Track Club team won the Gold and the traditional Penn Wheel in the M60 4x100.  We took Silver in the 4x400m and I won the leadoff leg and had the 2nd fastest split of 52 competitors, although it was only 61.05, from a standing start.  

Here was my finishing leg.  Unfortunately, there was no contest:

My first Penn Wheel relay win.  I assume Bruce took ownership of the wheel, seems like he really wanted it.  I have enough awards, but I must admit, that would've been nice for my collection. (Clubs usually give it to the one who wins most medals, fastest split, etc...  I did win 3 medals, had the fastest 4x4 split).  I really don't put a lot of stock in relay awards anyway, not super meaningful to me, (unless it's Penn, Millrose, Worlds .... or a world or American record).  

Photo:  Wally, Bruce, me, Daryl

The experience.

Penn is unlike any track meet in the world.  It's not particularly conducive to great performances in terms of preparation... having to warm up at a practice field 10 min walk from the stadium, having to put spikes on in a black top paddock and stand around often in the cold for 20 min before a race, but the stadium, the atmosphere, the crowd is what is inspiring. 

My hotel was in an urban wasteland near the airport, nothing within walking distance so I was at the mercy of the hotel for all food.  I was really hungry the night before the races so I probably ate more quantity and poor quality than I should have, so I was probably too heavy.  Getting to the meet was complicated.  I had to take the hotel shuttle to the airport, get on a train then walk more than a mile (probably 2) to the stadium... not because the train station wasn't close, but because security perimeter blocked a lot of the shortest egress routes to the meet up area.  I did get there 45 min ahead of time and met Chuck, our club leader at the registration desk and I was in for a surprise.  Working the desk was Bobby D., my college roommate from Cortland, NY whom I hadn't seen in 45 years!   I seem to recall Bobby was a decathlete on the track team.  We chatted about that house we rented on Tompkins St. in Cortland, in the fall of '79.  Wow, so cool! 

I picked up my credentials then because I was there soonest, I walked into the stadium and got the bibs for my teams 4x100 relay.  I do think all the walking I did previous to the event played a large role in my foot pain.  I must have walk 2-3 miles during the course of the day at least.  

Seems like everyone was running late and we had ZERO time for hand off practice.  I just took one from Wally and that was it.  We got to the entrance of the paddock and had to push our way to the front of the line to get there.  Running on time is a point of pride for the Penn meet officials.  It's an enormously complicated and detailed schedule.  Heats of relays can have 50 -80 runners.  There is an elevated desk in front of the final paddocks where relay teams are organized and legs are separated and placed.  There is an announcer at the desk with a mic directing the chaos.   Once inside the first paddock we were hustled to the forward paddocks... the man at the desk scolded the masters runners saying, "If you masters want to run, you better jog over here, it's 10:29 and your race is 10:30."   He was pissed, he further scolded, "Listen... you guys are late, and you're confusing everything so follow instructions!"  

Check out the video to see the wonderful chaos of the Penn paddock for the mens masters 4x100m:

https://www.youtube.com/live/MbfVZ27H28g?feature=share&t=5532

The only team that could have challenged us didn't make it to the paddock on time and the other team that might have been close had a botched handoff resulting in a fall and DNF.  Our handoffs were pretty good, despite Wally taking the stick in the wrong hand (left).  By the time I had the stick, I had 20m on the field which I extended to about 25-30m.  It was quite a great feeling running down the stretch with the crowd roaring.  Security and staff applauding and offering fist bumps at the end.  The confusing thing about the Penn track is the multitude of lines and marks.  There were actually 2 finish lines and I wasn't 100% sure which was THE finish line so I ran through them both... and the guy narrating on Flotrack made fun of us for doing so, comparing us to the middle schoolers that did the same thing.  

Approximate spilts: Bruce - 13.2, Daryl - 13.2,  Wally - 13.6, me - 12.4  (avg 13.1)

Here's the full video with Flotrack audio:  https://www.youtube.com/watch?v=t6QWg_Urz7g  

Here's the full video with stadium audio:  https://www.youtube.com/watch?v=13ptYNLmU8g

So, I went to the warmup area and warmed up for the 100m.  I walked to the tent to get my bib and then to the track to warmup on the infield.  It was cool to see everyone.  I didn't warm up too much because my foot was really hurting.  Then a weird thing happened.  Some meet official came over and tried to remove us from the infield, which was crazy because our race was 30 min away and it would take 20 min to walk to the warmup field and back.  So I just ignored him and went to the other end of the infield.  This guy was arrogant and insulting.  Val started getting into it with him.   He said something to the effect that 'masters were just a small part of this event' and then Val totally went off on him, accusing him of being racist and the whole deal.  Well, in the end the guy just came back and apologized to everyone and shook a few hands and that was it.  The old timers and hall of famers, Oscar and Charles were pretty incredulous, just sort of confused and taking it in stride.  Semi ignoring the situation.  The meet was running behind so a decision was made to make us run without starting blocks.  First time ever in a Penn Masters 100 I think.  The race went off, I felt I had a decent start and never saw anyone til 10m before the end when both Don and Tony got a step on me.  Tony, the winner, I had beaten in the 100m at Nationals in '21 quite easily so it was a surprise.  A bad one.  At least I medaled but the time was really embarrassing.  13.19 was the slowest time I've ever run in a masters 100m.  I sat in stunned silence for 2 hrs afterward watching the meet, getting colder and stiffer. 

 

Finally, it was time for the 4x400m relay and I'd be leading off.  Warming up for this was really painful after 2 races and sitting in the cold for 3 hrs.  My foot was killing me from all the walking.  It was all I could do to run a few strides.  We got to the paddock and hurried in and waited.  The masters women were in front of us.  The announcer was a bit more kind to them then they were to the men.  The paddock master jokingly said to the masters 40+ women, "OK high school girls step up... you mean you're not?  You must be college then."  Here's the video with Flotrack audio:  https://www.youtube.com/watch?v=t6QWg_Urz7g

Here's the full video with stadium audio: https://youtu.be/13ptYNLmU8g

There was an all-star team that was the favorite with 2 or 3 guys that could run close to 60.  Me and Bruce could run 62 and I led off with a 61.05, which gave us nearly a 5 second lead over the eventual winners.  Wally and Daryl ran 66 and 67 and that didn't compete with the 60.4 and 61.4 from the winning team.  We finished a distant second, behind by 7+ seconds.  We averaged 64 a leg and the winners averaged 62+ a leg.  At least I won the opening leg, and ran the second fastest split of 44 runners, and did it from a standing start, after straining my groin coming off the line.  Flotrack screwed up the video and lost the last 10 seconds of my leg, but here's the start and first 300m+ of my leg:  

Afterward we all went out to a classy cafe.   I was very hungry, had not eaten anything but a small chocolate bar, coffee, and juice all day.  I was also limping because of a very sore foot and sore groin... my lower back was sore too.  It was great to be with the team and have a nice hang.  I specifically stayed a second night for this.   It was great food but not enough and way too expensive.  I got a beer, an appetizer, and a salmon entree for $74.  I was hungry when I got back to the hotel so I had a piece of cheese cake.  

I'll probably update this with some more photos but that's it for now... Penn Relays 2023, the 127th edition. 

400

Last workout before Penn, and I'm feeling a bit under trained to run my leg of the 400m on our relay, since I've done almost no conditioning work since Poland, except for that tempo workout Allan gave me.  So, I decided to just run a 400m today in trainers to see where I am.  I went out in a modest first 200m.

Hoka trainers on

stretches, drills, 2x100m, 50m, bands

Adidas trainers on

400m - 60.97 (13.90, 15.17, 15.27, 16.63 /  29.07, 31.90)

It wasn't terrible, considering in trainers, and no one else in the US in M60 has run under 61 this year so far.   141.3 lbs after workout.  

I will have competition at Penn.  The Global Sprinters club has 2 guys who ran 58 last year and one of them will likely lead off. Penn is not like a typical 4x4 relay.  It's not like everyone has their own lane, starting blocks, and everyone runs a 3 turn stagger.  No, it's a waterfall start and a mad dash to the first turn, with 13 teams.  Chaos.  The first time I did it, I was surprised by the quick gun and the elbows.  At Penn, the leadoff guy has to go out unusually hard.   

Here's a photo of my first time at Penn leading off.  Darnell to my L, Rudy to my R.  I finished my leg in 3rd.  Can't believe this was 11 years ago.  

 

Also, I did a phone interview with the Washington Post today on Masters at the Penn Relays and training for Masters Track. The article should come out in a week or 2.

4 x 60m, blocks

Today was nicer, about 60º and sunny with a N wind at the Sewanee track.  Did a full warm up, blocks, and full out 60s from blocks and spikes, timing each 30m.

Hoka trainers on

stretches, drills, bands, 2x100m, 50m, massage gun

Adidas trainers on

4 x block starts with sprint starter app - best reaction time 205ms

Adidas spikes on

4x60m from blocks - 7.68 (4.25, 3.43); 7.63 (4.17, 3.46); 7.80 (4.32, 3.48); 7.81 (4.34, 3.47)

Still not where I want to be.  These times extrapolate to no faster than a 12.6-12.8 100m.  Figure on a 7 sec flying last 60m, and a 5.4 first 40m + 0.3 for reaction = ~ 12.70.   Maybe 12.50 if I had an exceptional start, race, wind ... but that is very optimistic.  I think Penn could be won in as slow as 12.7, but will probably be faster.  

Weather looks good for Penn!  Partly sunny, 60º and not much wind.  

Not burning the same amount of calories in these low volume workouts, so not super light.  141.3 lbs after workout.

gym, box jumps, few starts

Crazy cold for this time of year here today.  Never got above 45º all day, frost expected tonight.  I went to the gym and indoor track expecting to sprint out of blocks but my foot was too sore so I did a full warmup, 2 starts in trainers and 5 box jumps at 46".

Tomorrow it's supposed to be near 60º so I'll try again.  

46" box jump

(To be clear, what you don't see in the video is a 2 step approach, makes a difference)

Sewanee Mt Laurel meet report

Just one of the boys... 

No real fast times today, although my 26.26 is the fastest outdoor 200m time in M60 in this hemisphere, but that's because it's early in the Masters season and the European elites haven't raced.  I know I can go faster without wind, as I ran faster indoor.  

This meet was all about the joy of racing at nearly age 63 with kids 1/3 my age.  It's a privilege.  I had fun.  Turned out to be a beautiful day, low 60ºs, brilliant sunshine, breezy.  It was my 59th college meet since age 50.   Happy to have raced with no injuries, as I'm getting ready to race the Masters 100m and 2 relays at Penn in 5 days.  

The race could have been better executed, but I was only about 0.3 behind the next slowest guy.   As you can see in the video, my start was ok, my reaction time just as good as the other guys, I think I beat two in front of me out of the blocks.  I was in lane 3 and to my inside, was Sewanee's powerful star running back from the football team and his start was quite powerful.  He made up the stagger on the field in short order and won the heat, I tried to go with him and I made up the stagger on the guy to my outside, probably too fast because he put several meters on me by the end.  I faded quite a bit in the last 40m.  I probably went out in 12.7 into a headwind.  The first 100m we were into a headwind and the last 100m, a crosswind although the wind gage said tail wind.  

Anyway, this sets me up well for Penn Relays on Thursday.  The biggest win for me today was no injuries because I was a bit worried about that since I felt a high ham soreness on my L side.  It went away.  

I raced about 141 lbs, not super light but decent weight.   

I'm thinking about running more 100s and 200s.  After Penn, I may enter the college meet in Marietta on May 5 and sign up for the 100 and 200.  

Great to be sprinting healthy.  

Me and Mike, Sewanee's star football running back.  Very quick for bigger fellow.  He won the heat.  

Shake out, light workout

I'm a go in the 200m for tomorrow's Sewanee college track meet.  I don't feel as in good a shape as I was in Poland, and with the slow track and a head wind, probably run in the mid 26s tomorrow.  Just want to survive uninjured and have a good time.

I love this time of year, school pretty much over except for a few days.  Penn relays next week. 

70º and gusty S wind at the Sewanee track.   I just did a standard warmup, an untimed 150, and some starts.

Hoka trainers on

Stretches, drills, bands, 2x100

150m - moderately hard

5 starts from blocks / 30m acceleration - 3 with spikes - reaction times (ms) 242, 178, 182

I could tell by the 150, I've lost a bit of fitness.  Reaction times with the SprintStarter app, not bad.  

I have lane 2 tomorrow and I'm about the slowest in my heat save for one guy in lane 8.  Everyone in my heat is not superfast, only one guy below 25, so I'll be in the race.

At least I've got my weight back to a reasonable level after some days of eating light.

140.1 lbs after workout.  

tempo 100s, 200

Allan gave me this really tough tempo workout.  I really don't think he himself ever did it or any masters over 60 for that matter but I got it done except for one 200m.  1400m in sprints, 12x100, 200.  

Very warm today at the Sewanee track, mid 70ºs and bright sun by 11am.  Felt hot, no shade.  

Hoka trainers on

stretches, drills, bands, 2x100 

Adidas trainers on

3x100m w/ 30 sec rest - 14.34, 14.87, 15.07

3 min rest

100m, 200m, 100m, 100m  w/ 45 sec  rest - 14.94, 32.50, 16.50, 17.55 

5:30 min rest 

3x100m w/45 sec rest - 14.47, 15.05, 14.97

6:00 min rest 

3x100m w/ 45 sec rest - 14.87, 14.94, 14.34

It was tough but one thing, my first and last 100m were exactly the same.  Allan said I shouldn't run these as fast and not worry about the time, just get the volume in.  Anyway, was unfamiliar with this workout and wasn't sure how to approach it.

Looks like I will race a 200m on Sat.  The forecast has improved.  Sunny 61º at race time with a possible tail wind down the stretch.  

Still heavy.  Woke up at 144.5.  Started my workout just under 144.  142.2 lbs after workout.  Need to really watch my intake since I'm racing Sat.    

gym

Started going to the gym on off track days.  Doing explosive stuff like hip flexor raises, kettlebell swings, box jumps, medicine ball, etc...  not much, just a little.     

Starting these plyos... 5x42" box jump.  Hope to increase this as I increase my strength.  

I signed up for the meet Sat. but it doesn't look like good conditions for a good time.  52º, morning rain, wet track, strong headwind on the turn for the first 100m with a cross wind on the stretch wind 15 mph WSW, cloudy, 25% chance rain at race time, wind chill mid 40ºs.   Penn forecast could be better as well.  60º, 60% of showers, 10mph SE wind.  

Still too heavy, waking up about 143.5 lbs

250, 200

Low mid 60s, sunny, W wind shifting.   Did two rolling long sprints hard, pretty much all out in spikes.

Hoka trainers on

Stretches, drills, 2x100, bands

Adidas spikes on

250m  - 32.51 (12.25, 13.37, 6.89 / 25.62, 6.89)

200m - 25.84 (12.37, 13.47)

Was going to run a 100m, but got talking with Bill the Sewanee track coach.  He notified me he's resigned.  It seems particularly tough to coach here, especially track.  It's kind of like a bad guitar program... you have to tolerate mediocrity and not push the kids too hard or they'll quit.  

Anyway, the weather looks not so good for Sewanee's meet this Saturday.  Mid 50's, wind and rain.  The forecast keeps getting worse every time I look.  Hope it's not like this at Penn.  

Speaking of Penn, start lists announced.   I should be able to medal in the 100m, and Don looks to be my main competition.  It's always close between us.  I've never beaten him in a 100m, but trounced him in the 200m in '21.  I could win it.   That race will happen, rain or shine.  I'm hoping to anchor my teams 4x100m and lead off the 4x400m.  We could win one or both.  

They've announced the Masters Exhibition at Hayward at USATF Championships early July, and I may be able to qualify again.  It's a M55-64 200m race.  I would assume they would take the top 6 M55 and the top 2 M60s... kind of like they did in the 800m exhibition last yr.  If I get in I'll be one of the slowest and will probably not get a good lane, but thats ok, it's about running at Hayward.   

142 lbs after workout.  Will do a conditioning workout Wed.

more 60s, 100

Yesterday, I went out and did a speed test, as prescribed by Allan.   Nice weather, low 70ºs, light SW breeze.  I was to run 4x60 and measure each 30m.  I did these in spikes and blocks, trying both the Adidas and Nikes.  

Hoka trainers on

stretches, drill, 2x100, bands

Adidas trainers on

60m warmup ~ 8.1

Adidas spikes on for #1,4, and 100m, Nike Maxfly for #2, 3:

7.79 - 4.29/3.50 

7.65 - 4.19/3.56

7.71 - 4.19/3.52

7.75 - 4.26/3.49

100m - 12.54

I thought these were OK, but Allan said my top end, 2nd 30m is lacking.  He said he gets 3.2 all the time.  These would be ok race times but add .25 sec reaction, and they're not real fast, 7.9/ 12.8 at best.  I admit, I almost never do workouts like this and that is part of my problem.  When asked how to improve, Allan said, just keep doing these type of workouts and have some patience.  Another weakness revealed.  

There is a friend in my track club, Wayne who is in M55.  We always would run about the same time, and sometimes I'd beat him in our previous age groups, but now he's focusing solely on the 100m and runs under 12 at M55, (although he runs slow 200s and 400s).  So I guess improvement can happen even as an old person for increasing top end.  Maybe that's what I should focus on as I age up next year.  

141.2 lbs after workout.

So glad to have successfully repaired my hot tub leaks.  I depend on it big time as a part of my training / wellness.  

Speed, 6x60m

Beautiful day, upper 60ºs and sun later morning.  I've been sick for a long time, pretty much ever since I got back from Poland.  Nothing severe, just cold or allergy like symptoms.  I was worried about covid so I tested 3 home tests and a PCR, all negative.  Wish it would go away.

I didn't train yesterday because of a home project and I won't likely train again until Sat.  Beginning then, every other day.  Penn is just 2 weeks away!  Was also thinking about running the 200m in a local meet in 10 days but may not take the risk. 

Today was short speed, a workout I hadn't done in a while.

Hoka trainers on

stretches, drills, 2x100m, bands

Adidas trainers on

60m (rolling) - 7.74, 7.47, 7.32

Adidas spikes on 

60m (rolling) - 6.96

60m from blocks - 7.71, 7.68

These times would indicate I should be able to run mid or at least upper 12s in the 100m, but that depends on a good start.  

My weight seems to hovering around 143ish.   

Back on the track

 Finally, an upcoming stretch of good weather.   After 2 days of cold and rain, it was nice to sprint shirtless.  Mid 60ºs and mostly sunny.   

I'm still a bit sick fighting a cold, sneezing and coughing.  I thought I may had got covid since I traveled without a mask, but I took 3 home tests and all were negative.  To be sure, I tested at CVS too.   I did feel fine on the track.

I was surprised to run pretty fast today.

Hoka trainers on

stretches, drills, bands, 2x100

Adidas trainers on

300m - 42.37 (26.90, 15.47)

150m - 19.88

100m - 12.74

50m - 6.82

I did all these rolling except the 50m, which was from the line.  The 300m was pretty much race pace.  The 150m and 100m were relaxed and not all out.   

Body felt ok, except for the usual foot soreness, but no ham, quad, or groin issues... thankfully.   This sets up some speed work and acceleration work this week.   Alan is giving me workout advice.  He suggests 6x60 with a few block starts next time and no consecutive days.  So I'll probably do Tue and Sat this week.    

Beautiful weather next 4 days.  70º sunny.  

Weight is coming down slowly.  142.8 lbs after workout.

Poland photos, travel chronicles

Planning this trip, I looked for an interesting and unique place to stay, the best city to fly into, the best rates on rental cars etc...  this being my 6th world meet, seems like I always get it right when it comes to such details.  

I rented a standard Kia Sportage small SUV.   It was a 6 speed.  Didn't take long to get used to the stick.  I picked it up in Gdansk and drove 90min to Torun.  Amazingly, this was the 14th country that I've operated a vehicle in.   

Most everyone seemed to come into Warsaw, which made no sense to me since it was twice as far away from the meet compared with Gdansk.   The closest airport Bydgoszcz was too small and too expensive to fly into.   As soon as I arrived in Gdansk, I went to an ATM and got $150 in Polish Zloty (currency).  1 Polish Zloty = about 23 cents in USD.  It was more than enough to pay for my food through the whole week, including trips to the grocery and a fancy dinner on the last night.  Food is cheap in Poland!  Gas, however is not, at about $5/ gal.  

On the drive to Torun, I noticed lots of wind turbines and stopped for a photo.  I was pretty tired and grubby by this point, having been on 3 planes for 12 hrs.  I noticed on the highway, there was virtually no police presence.  I was going about 90 mph and people were passing me very quickly.  

My hotel, Palac Romantycyzny - translates to 'Romantic Palace,' was not expensive by American standards.  About $110/ night for a room with a full kitchen.  It was about 10 miles out in the flat farmland NE of Torun.  Seemed kind of out of place in an area with modest homes and farmland, seeing this grand estate surrounded by an iron fence.  The 19th century palace was visited by Frederick Chopin and a statue of him sits in the garden.   My room was first floor.  You can see my window on the extreme right side of the building on the end.

The weather was generally pretty bleak through most of my time there.  Generally in the 40ºs and raining.  It snowed a little on Monday morning and on Sunday morning the day I left.  

One thing you don't see in the US are these dangerous tree lined roads, not the best when coming toward a wide oncoming truck or bus.   

You can see the flat farmland where near Truzno, where the hotel was.

My room was pretty simple with big windows, high ceilings, antique furniture and a kitchen.  It felt completely safe and quiet, I slept some nights with the window cracked open.  

I was totally at the mercy of my GPS and Waze program to find my way around.  I first drove from the airport to the track to pick up my credentials, and connect with some friends, then back to the hotel to sleep.  I really didn't sleep well the entire time I was there, no more than 3 hrs consecutive, waking up a lot.  I didn't come in 2 days before my race, just the day before.

I also stopped in the local village church and cemetery.  The cemetery was really dense, old, and gaudily decorated.  So much catholic iconography.  

After 3 rounds of the 400m, and missing the podium, I was pretty tired and depressed.  All these 'if I had only'...  'woulda shoulda' type feelings.  I stayed in bed most of the day and only in the late afternoon did I get out to see a little of the historic town.   One indelible part of the history of this area was the WWII Nazi occupation and the concentration camps.  I wish I had taken the time to visit one, Chelmno was just 40 min north.  Some of my teammates, Alan and his family visited Auschwitz where his grandparents were killed.  That must have been incredibly moving.  I drove into Torun from my hotel past a Nazi Stalag (prison camp), with it's characteristic concrete bowed fencing, same type you see at most all the concentration camps.  

The town was quite beautiful and I stuck my head into the Torun Cathedral during mass.  This is a seriously old world catholic nation.

I ate out 3 times and ate in my room as well.  Usually eating the food that I brought (nut bars and stuff) but also eating fish and baguettes, with orange juice.   Mornings, I had instant coffee with milk and raw sugar.

The three times I ate out, I went with Stephen, M65 sprinter.  First night it was a seafood restaurant where I had the local trout.  It was just $13.   Second night, I had the local dish, venison stew.  It was good.  Afterward, we went out for a decaf cappuccino in a really nice relaxed coffee house. 

The last night, I had to spend some money so we went to a nice but small and intimate restaurant with a piano player.  We played name that tune, it was quite fun.  

I had a herring appetizer, a large salad, and a fish main course.  I had a beer, and cheese cake for dessert, which I could not finish til later that night in my room.  It was my most expensive meal there and amounted to about $37.   Overall, the food was excellent quality everywhere.  The only thing I didn't care for was the hotel breakfast which wasn't super cheap by Polish standards at $14.  Reason being is that the only meat they had was pork, which I don't eat.   But, their excellent super automatic coffee machine made up for it.

The lifestyle here in Torun felt relaxed and civilized.  Almost no police presence, and a lively evening scene in the town where lots of people were out.  

Now that I let my guard down on my diet, I've gained about 3 or 4 lbs.  And I hope to get rid of that in the coming week as I resume workouts on Sunday after a week off from running.  I think the week of racing, 8 races, took more of a toll on me than I realized.  At least I'm not feeling the groin strain that I had after the 200m final.  After my last race, I seriously could not walk without a tad bit of pain.  I think just about everyone was in that boat, judging by the way my colleagues were running by Saturday on the relays.  

The trip back wasn't so great.  I had to get up at 6:30 am to leave at 7:30.   I got there on time, gassed the car, and as I entered the Gdansk airport, I looked at the screen and my flight said "CANCELLED"  

So, I waited, got a hotel and 2 meal voucher and walked across the street to the the Hampton Hilton Inn.  Fortunately within walking distance.  This really sucked as I was hoping to use my Monday to recover from the trip before I went to work on Tuesday.  But, I didn't get home til Monday night, had to work Tues.  

It was cool that I met Sean in the Gdansk airport who was on my flight to Frankfort.  He's an elite M40 from Atlanta.  I thought we'd be on the same flight to Atlanta but his flight left sooner.  

I flew out of Gdansk on Lufthanza to Frankfort.  Lufthanza could not give me boarding passes for my next flights on Delta, so I had to wait in line in Frankfort.  And... for what ever reason, even after going through security, I got flagged and totally shaken down by the German border police.  They took me into a room and the first thing they asked me was to remove all my shoes from the suitcase.  I said, "You're kidding?"  I had 3 pairs of racing spikes and a pair of trainers buried in the bottom of my suitcase.  So, I pulled them out, two pairs of Maxflys and a pair of Adidas Prime SP2s, along with my Adidas trainers.  They looked at my protein powder and my massage stick and asked me about it.  They said something about athletics in German, and that was it,  "Have a nice day."  This was the 3rd time I had to repack this suitcase.  

When looking to board my flight to Atlanta, I had a moment of terror.   I thought I had lost my phone, which, without a boarding pass yet issued, I had no proof of my flight to get through passport control.   I even sought out lost and found until I realized I stashed it in my back pack.   So thankful.   

It was an arduously long flight to Atlanta.  9.5 hours.  When I got there, the customs was ridiculoiusly crowded.  It took 45 min to get through... zig zag lines.   The customs officials warned me not to take photos after I took this one.  LOL.   

So, after the long customs line I got to wait 90 min to board my 29 min flight to Chattanooga.  Made it home by dusk.  Happy to see no damage despite the previous week's severe weather.  

I got my act together, and got through an ensemble concert this week, and now, just 2 more weeks of school and summer vacation.  

After all the activity, my failure to win a medal in the 400m, and some incredibly dismal weather in Sewanee this weekend, it's been a little depressing.  I also got  a cold, but I tested negative twice for covid.  Going to CVS today to be tested just to make sure.  

I do feel better than I did last night,  One of my competitors, Stuart from the UK did get covid at the meet, so I just want to be sure.   

After a week off, and not achieving my goals in Poland, it's going to be really hard to start training again.  But, as I've always said, it's about the journey.  I feel like I've represented myself as a top competitor, making the finals in 2 events in a selective field, where in indoor, only 6 make it.  I guess it could have been worse.  I only made the 200m final by 0.16 seconds over Darren.  So, at least there's that.  I guess I should be satisfied by being #6 in the world and #1 in the US in the M60 200 and 400, but it's not enough.  I really wanted that medal.  But, I'll keep on doing it, as long as my body holds up.  If all I had was teaching and music, I just wouldn't feel complete.  Same can be said about athletics.  It's a balance, a wonderful and satisfying balance at that ... and I've traveled the world to do it, and made friends from everywhere, and we all know each other on a first name basis.   Awesome time and a great life.  

Happy to be back on the foggy mountain.  It's wildflower season.

 

WMACi reflections

It was a great experience.  The 400m for me was a big disappointment but didn't negate the positive experience.  Still, the thought of losing my last best chance of an individual medal, maybe ever.... stings.   I went and competed at the highest levels with the world's best in the finals of my individual events.  As is the nature of the sport, I observed triumph and heart break.  Not all goes as planned.  Just some of the heartbreaking episodes...

We all saw Derek set the world record in the semifinals of the M55 60mH in the semifinal round.  In the finals, he was leading easily but hit the last hurdle and went down, missing a medal.

The M55 4x200m relay team apparently won gold and broke the WR (and my team's 2016 American Record).   Walking off in triumph only to find later that their leadoff runner stepped on the line and caused a DQ.  This had to be devastating for that runner.  

Many people missed a medal by hundredths and even thousands of a second.  That's the nature of the sport.  

Don seemed to finish 3rd in the 60mH but was given fourth with the same time as the third finisher.  He walked off the track devastated.   After further review, it was apparently an exact tie so they awarded 2 people the bronze.  

A guy in my age group, Andreas is a former Olympian, longtime holder of the Austrian Nat'l 100m record ran a prelim in the 200m just 0.04 faster than me but was DQ'd for repeatedly stepping on the line (photo), on both turns.  I was told that despite all his experience, he gets really nervous.  

The interesting thing about this meet, is that all the policing of lanes was done by technology, cameras from above, not by officials on the track.  Probably better and more accurate that way.  The rule is:  if you step on the line once, you get a warning for the next round if you advance.  Step on the line more than once or over the line, DQ. 

  

I'm sure there were many other examples of miss steps and close losses, but these are just a few I observed.  

My nephew asked me how I did in the 200m final, I told him I was a loser.  He replied, 'At least you're a loser on a world class level'.   

I guess there's that.   ; )

When I get time, I'll post more photos of Torun... off the track.

Still feeling the groin strain slightly.  Still a tad sore after the week in Torun and still a bit over weight but within striking range of optimum at about 143 after morning coffee and bread.   With rain coming Friday and Sat., it may be Sunday before I do my next track workout.  

On the bike today. WMACi photos and indoor season wrap

As suspected, I gained a great deal of weight while in Poland after the events concluded.  The last dinner, desserts, plane food, etc....   The more I eat the more I want to eat.  So, with a little time today, I did a bike climb up the mountain to burn some calories.  I weighed close to 147 lbs at bedtime but after a lot of sleep, I was just 143.5 this morning.  I really feel like I've lost a lot of fitness.  

Mid 60ºs and humid late this morning.  Did the bike climb in under 23 min.  

I'm going to just cut n paste my post on FB about the WMACi:

The great thing about this event are my fellow athletes. We're all on the same journey together.  The level of class and sportsmanship among these athletes is what makes this like a family.  Although we fiercely compete, these guys offer advice to help me be a better athlete. I love this attitude and am happy to be a part of it.  When you're helping your competition to run faster, THAT is being a great sportsman.

Photo: 200m Final - worlds fastest men over 60

My indoor season wrap for 2023: 

Finished the indoor season with the #1 rank in the USA M60 age group in the 200m and 400m, and World Rank of #6 in the 400m and 200m. Only USA competitor to make the finals in M60 in the 200m at the World Masters Indoor Championships, but not happy with my individual event performances. I never seemed to get it just right in the 400m. Getting the 'dreaded lane 1’ in the 200m final, I finished 6th with a strained adductor, but went on to anchor both Team USA 4x200m relays (mens and mixed) to Silver and Gold medals. Next up, outdoor season and Penn Relays at the end of the month. I hope to do all masters events, the 4x400 and 4x100m relays and the 100m.

WMACi photos:

1, 2) M60 4x200m medalists

3) After the mixed 4x200m

4, 5) 200m final - call room

6) with Durran (ATL Braves 'the Freeze')

7) Silver and Gold relay medals

8) USA lady sprinters

9) with Rox in the Nomatech

10) with Ulo, Mike, Pat

11) with Sean after our 200m final

WMACI World Masters Championships, 4x200m Relays

Time.  I have plenty of time now to update my blog... my flight out of Poland was canceled and I'm stuck in Gdansk for an extra day.  REALLY SUCKS!   I was sooo looking forward to Monday, a free day at home to relax and decompress, and get ready for some guitar playing as I am teaching Tues and Wed, and performing Wed night with my students.  So, instead of getting home just after midnight Sunday night, I won't be getting home til Monday night, and will have to work the next day.  So, I'm in a hotel in Gdansk all day Sunday and tonight.   

The relays went quite well.   My adductor was definitely strained and I felt vulnerable to injury.  Didn't matter, many were in the same situation but it was time, had to bring it.   

M60 4x200m Relay World Championship

Everyone expected that the Brits would blow us away.  Well, they won, but was a lot closer than everyone expected.  Alan texted me afterward, if we had a faster guy on 3rd leg, we could've won.  If he was on third leg, we definitely would've won.  (He was M60 World Champion in the 60 meters).

Marcus kept telling me in the call room that we could win.  Pointing out the Brits anchor wasn't that fast and they front loaded their team.   We were competing with Britain, Germany, France, Poland, Netherlands, Spain, and Finland.  We had the faster heat with Britain.  

Rob led off and did a good job against WR holder John W. from Britain.  He gave up only about 10m at most.   Second leg was Marcus, and he ran a stunning leg.  I did not expect that since he was injured, but at least he was fairly fresh.  Unfortunately, hard to see what his split was due to the camera coverage, but i believe it to be sub 26.    He actually made up about 5 meters on the Brit, Pat L.   That, I didn't expect.  It was a race.   Reggie took the baton just 5m behind Brit, Mike V.   This is where the race was decided.  Mike lengthened the lead to 7m at the top of the backstretch and kept widening the gap.  Reggie's last 50m was particularly slow and Mike extended his lead to 23m by the time he handed off to Peter.  Peter took a 23m lead into the back stretch and I fiercely chased him (photo #1)

Over the next 100m, by the time he reached the top of the home stretch, I had cut half of his lead to about 13m.  (Photo #2)

But he had too big of a lead.  I couldn't get him.  They won by about 10m.  

Although we had the faster heat with Britain, the Bronze medalists - Spain, came from heat 1.  We ran 1:45.08, avg 26.27, respectable.  I regret a little that I coasted the last few strides after Peter won the race, maybe we could have got under 1:45.  I would have regretted it a lot more if Spain had beat us on time, but they were 3 sec behind.  I was surprised that the Brits set a European record with their effort in 1:43.66.   Still 2 seconds slower than the WR set by a USA team with Bill Collins in 1:41.53.  

TEAM USA's approximate splits, M60 4x200m relay:

1) Rob - 26.70

2) Marcus - 25.60 

3) Reggie -  26.90   

4) Me - 25.90

Average: 26.27 

The thing about these relays at World Championships, they are usually made up of the fastest members of each national team and by the time they are run, these sprinters have already competed in many rounds of races.  No telling what these teams could do if they were fresh.

So, after the 4x200m races, it set up a logistical nightmare.  We had to receive our medals in the ceremony, which was running late, and then get back down to the warmup area to get ready and report for the mixed 4x200m relays.   Rob had to catch a train and couldn't attend so I collected his medal for him.  By the time India had collected her medal, our top woman on the mixed 4x200 team, it was about time to report to the call room.  I saw her as I was packing up after my all too brief (and painful) warmup.  She said, "I warmed up running down here!"  

 

Mixed 4x200m Relay World Championship

Knowing that the Brits were using their men's B team on this relay, and that we had the strongest women, we were clear favorites to win this.  The only thing that would prevent it would be an injury or a DQ.  We'd be so far ahead that even a baton drop would affect the result.  It went according to plan.   

These mixed relays are crowd favorites because the teams can configure them in any order.  Personally, I think it's a mistake to do it any other way but male, female, female, male.  But some teams found out the hard way by putting a woman on anchor, like the the USA X65 team.  (... and that is the designation for mixed: "X").   Fortunately, all X60 teams did it the same - M, F, F, M.   

Rob led off and gave Shemayne a 10m lead, which she widened to 15m+ by the break.  It was pretty much over at that point.  By the time India, our top woman got the stick, she had 20m+.   India widened the lead to 35m+ by the time she handed to me.  First time I ever received the baton from a woman.  And... since mens relay members aren't used to working with women, and we had not time to practice, we decided to not use blind handoffs.   

I got the stick about just a few meters into the zone so my leg was about 207 meters.  My actual 200m split was about 26.12.  Not bad for my 5th 200m race, after three 400s.  

By the time I finished, I had a lead of at least 70m.  If you look carefully at this photo, you can see Stuart, British athlete, starting the far turn as I'm coming down the home stretch.  

TEAM USA's approximate splits, X60 4x200m mixed relay:

1) Rob - 27.40

2) Shemayne - 30.00

3) India - 29.80

4) Me - 26.12 

Everyone knew that the Gold Medalists in this event would, by default, set a masters world record in this event since this was the fist time it was contested.  By the time of these relays, the stands were pretty full with fellow teammates and competitors as this was the week's final event.  A lot of yelling and cheering, good ole team spirit.  Walking off the track, we got a huge ovation, and stopped for a photo.  

The medal ceremony was nice and the ladies sung loudly.  Rob was unable to attend so I collected his medal.  While I don't regard relay Championships and medals on the same level as individual medals, it was nice to get them, and the $200 in prize money that will come with it.  That more than paid for my food for the week.  Also, it was an honor to be selected to anchor both relays as top USA M60 sprinter.

Yea, that last 200m hurt, but a groin injury is just a soreness, not a mechanical disability like a hamstring tear.   At this level, injuries make or break champions.  Talking with Marcus, we both agreed if we had Damon or certainly Allan on the M60 team, we could've won.  Damon is injured and Allan doesn't like to run 200s unless he's trained for it.  

I'm definitely going to need a break to heal this groin issue.  A break from sprinting, not a break from training.  I'll be back on the bike, and doing some hiking in the spring wildflowers.  I wanted to race in some local college meets but that's probably not wise if I want to run at Penn Relays.  

Actually, I'm a little worried about getting sick.  All week I've been crammed in tight spaces with other athletes, lots of them.  Not a situation I usually like to encounter.  Call rooms, medal ceremonies, warmups, etc... I really hope I don't get covid.  

Afterward, I met up with Stephen and we went to eat at a local top rated restaurant.  I've definitely gained weight.  Food is super cheap here.  Gas isn't.  I wanted to do more sight seeing while here, but I was so depressed on my day off after the 400m, I stayed in bed most of the day.  I did get out a little toward evening.  

More on the visit outside of the track in a future post.