600, 100s

Mid 80ºs and not as humid today but heat index about 90º, bright sun, S breeze.  Hot in the sun.  Nothing fast today, kept the Hokas on.  Thinking about the possible 4x800 WR attempt, I wanted to test my endurance today so I ran a hard 600m.  Hoka trainers on

stretches, drills, 100m 

100m - 17.42

600m - 1:44.07  (68.07, 36.00 / 32.97, 35.10, 36.00)

100m - 15.16

Probably, a little faster than I would go out in an 800m, usually about 69.5 - 70.  I pushed the last 100m, more so than I would at that point in an 800, but still, even with a last 200m in 40, that's 2:24, and certainly wearing spikes and with a maximum effort, I think it's safe to be able to guarantee at least a 2:24, probably 2:22-23.   

I reported to Pete the organizer of the relay team and he's still got irons in the fire, not willing to commit to me.   I'm not ready to commit yet myself, but I would need a decision 2 weeks from today.   It would depend on getting through the next meet in Canada on 8/12-13 healthy.   And, if I commit, I would have to do at least one workout while on vacation in Whistler, and watch my diet.  So, it will be a sacrifice to do this.   It would be better for the team to get Joe, the 800m M60 champ who ran 2:18.  I really don't know who else they could get that could do better than me but Joe.  That person would have to give up their Labor Day weekend and be willing to spend $500+ on a flight and hotel.  Certainly, it looks like we/they will be able to get the record either way.   It will only require a 2:22 avg. 

If I don't do this relay, I could do one more meet in GA the weekend I get back.  

Can't believe this is the last day of July, where did the summer go?

139.8 lbs after workout.  

Quality 150s

About 83º and humid at the Sewanee track.  Did a few quality sprints this evening.  

Hoka trainers on 

stretches, 100m, bands, drills

100m - 14.79

Adidas trainers on

150m - 19.53 (6.50, 13.03)

150m - 19.41 (6.23, 13.18)

150m - 19.71 (6.59, 13.12)

Not too bad, was hoping to break 13 in the final 100m.  If I'm going to break 26, I need to run the last 150m in at least 19.2 ish.  I did these rolling in trainers so the first 2 would be close if in spikes.  Wanted to do 4x but my foot was toast after 3.  

A big storm appeared to the north and I was worried about lightning, but it went east.  Never rained a drop, just clouds and wind.

Been getting a little pain on my upper tibia bone where the anchor was attached in my '19 meniscus root repair surgery.  I wonder if there's a weakness in the bone there since that is the same area where some long time staples from an ACL allograft in '91 were removed.   Certainly not serious but just noticeable.  I really have to protect my wellness now that I've purchased an expensive vacation trip for Roya and I to Vancouver and Canadian Nationals in 2 weeks.  

Still thinking about whether I could contribute to a 4x800m WR attempt on Labor Day.   I'd need to run 2:24 at least.  That might be a tall order considering my training, but I have a motivator.   There's one individual on the present record who I would really like to erase and replace.  Maybe should run some 600s.  I haven't run 600s since early season Jan/Feb.  Back then I did run a 1:43 and a 1:45.  I also ran a  2:28 800m in trainers in Feb drizzle.    That would translate to a 2:24 - 25 800m at least.  If I did it, I'd be the slow man on the team, we have to average 2:22.2.  Pete and Roger can run sub 2:20.  David ran 2:20 at Nationals.  

Been eating more lately, was 141 before workout today.   

Swim day, schedule

Swam yesterday.  First day this year it hit 90º, although briefly.  

I've booked a vacation for Vancouver and Whistler for Aug and that includes racing in Canadian Nationals.  It's quite an undertaking, but Roya and I haven't had a real vacation other than family and boat trips, ever.  

The beauty and solitude here would be a vacation for anyone.  But a change of scenery is always nice.  

I'm amazed I had the lake to myself yesterday.  Lake Jackson is a small, pristine, protected drinking water reservoir in Sewanee... one of the cleanest lakes in one of the cleanest ecosystems in the state.  The tap water here is very pure, less than 50ppm TDS.  Only 1 in 100 municipal water systems has water this pure.   

I'll be back on the track this evening.  The main task now is to preserve fitness without wear and tear on the body, and to keep my weight under control.  I need to do more work on top end speed.  

More evidence that HIIT and sprint interval training is good....

https://www.cnn.com/2023/07/28/health/one-minute-exercise-cancer-wellness/index.html

This report relied on data of more than 22,000 people in the UK Biobank, a large biomedical database and research resource that follows residents long term.

Adults who incorporated about 4½ minutes of vigorous activity in short one- or two-minute bouts had more than 30% lower incidence rates of cancer, the study found.

Back on the track. Home project.

After 2 days of difficult and taxing work installing a new fireplace insert, I returned to the track today.  After yesterday's project, I was beat.  Sore, everything hurt, but I got it done.  Saved myself easily a grand by installing this myself.  I paid some teenagers to help me lift the 400lb cast iron appliance up the stairs.  By last night, I thought I'd never run again.  But, I took most of the day off and relaxed, swam across the lake, then took a nap.  Hit the track in the evening.

Low 80ºs and humid at the Sewanee track.  Calm winds.  Wasn't sure how it would feel but it was ok.  Was going to do some easy running but I did run fast and stayed in the Hokas.

Hoka trainers on

stretches, drills, bands, 100m

2x100m - 15.24, 13.35

300m - 43.96

200m - 27.70

I ran the last 200m with a 14 yr old kid who was trying out some new spikes.   I ran the first 100m slow, about 14 high, then blasted the last 100m and beat him by 10m.   

I felt ok, except of course my foot hurt afterward, but it was fine.  Makes me think I WILL race again this season.  Not 100% sure yet.  Will decide this weekend probably.  May run Canadian Nationals in Vancouver then vacation in the mountains.  

Pete messaged me and asked me if I wanted to try for the 4x800m relay WR.  I'm not inclined to want to do that.  He's so hellbent on it that he's even offered me $300 to fly to VA on Labor Day to give it a try.  Maybe we can try it in Atlanta at the end of Aug.

I really have to make sure I respect my off days this late in the season, and run no more than every other day.  

140.3 lbs after workout.  

This is my finished home project.  It involved a lot of work on the roof.  Must have gone up the ladder 25+ times.  Heavy metal.

 

Reflections on Nationals, what's next

Enjoying some really nice weather right now while I do some major home projects.   

What's next...

Someone asked me if I was going to take a break from training and shut it down for the season.  Yesterday, my answer would have been yes, since my body felt pretty beat up from 6 races.  But... after one day of recovery, I feel much better.   Also, a couple of motivators.  Roya said the UPS strike may have been averted so she may be free to vacation.  Second, want to try and chalk up a better 200m before season's end.  Still stinging from that 200m final where I won a National title with a very sub par time, embarrassing.  My goal for the season was to run 25.  I did finally achieve my goal for the 400m with a solid mid 57, but I'm left feeling unfulfilled regarding the 200m.  I just haven't run as many 200s this year.  Only one outdoor before Nationals.  Weird that we had the most competitive 400m final in M60 in 11+ yrs and the least competitive M60 200m final in years.  I ran more than a second faster in the '21 M60 final.   

SO....  depending on how my body feels after one more rest day, I'm going to resume training and see how it feels this week.  If we can plan a vacation to Vancouver/Whistler, I may race the Canadian Nationals on Aug 12-13.   

Nationals

Owen and I made the USATF page in this photo from our 200m final.

The conditions at Nationals were really pretty tolerable for a mid summer in the south.  Heat index around 90º isn't too bad, and the only other complaint was the headwind for the 200m final.  

I have a process I go through at every track meet.  It starts with a search for a relatively cool and shady spot not too far from check in, bathroom, and running space.   Often I retreat under the bleachers / stands.  At Nationals I found 2 perfect spots.  The first was at the neighboring softball field dugout, and the second under some trees at the edge of an open field:

I couldn't use the softball field some days because they were using it for the throwing events.  

I like finding spots alone and away from other athletes when possible.  These were perfect.  By the time of the 200m final, I was already feeling a tad sore, especially my foot.  I had a lot of anxiety about the race and worried about failure.  Not good.  I do better if I take an easier more casual approach, (like I did in the 400m).  I was looking at the time every few minutes, wanting to be at check in on time.  

What I learned about myself this meet, the mental thing is huge.  It's not as natural to me as music where I forget about the physical part and just emote and express.  In track, I constantly have to coach and remind myself to run each part of the race properly.  If not, I just go out and 'sprint'.   In order for me to be physically relaxed and efficient, I need to be mentally relaxed and thinking.  Can't just 'run on instinct.'  Every specific race distance needs a plan for each phase, and if I don't think about it, I won't execute.  

Anyway, I had some really good times with my colleagues.  I ran 2 really good gold medal relays.  Getting the baton in the 4x100m almost even up with Val on anchor was epic.  These relays are seldom that close.  It made for an extremely exciting and fun race.  I think Val and I both split somewhere at least 12 flat on our anchors, maybe faster.  It was a very fast track.   I knew it would be a good race with Val if it were close.  My teammates gave me a step, and I held it the whole way.   Val is a many time World Champion 100m sprinter and is a few yrs older (M65), and a former elite back in the day.  (He also served a 2 yr doping suspension about 11 yrs ago).  You can how great his running technique is compared with mine. 
 

Check out the video:

https://youtu.be/En4HnBkfjh0

In the 4x400m relay, I led off and our only competition, SoCal, put their fastest guy against me.   He stayed with me almost 200m but I put 20m+ on him down the stretch and our team remained ahead by 50m+ the rest of the way.  I ran about a 60 split, not bad for the last race of the meet.  

This was the largest USATF National Masters meet in total participants in history.  Over 1500 competitors.  There were so many records and incredible performances.   Allan, fastest man in the world over 60 - even at age 63, said it would be his last meet.  He ran 11.81 which would have broke the American record but the wind was just barely over the limit.  So, he joined Derrick, David, and Kahlid to set the M55 world record in the 4x100m relay.  They ran 45.60, smashed it.  

One of the most amazing performances came from Jeannie R., age 75.   She set world records in the 1500m, 5000m, and 10,000m.  She obliterated the previous records by huge margins.   For example, her 6:14 1500m shaved 6 seconds off the WR.  If that wasn't enough, she also won the 400m and the 800m in her age group.  Can you imagine?  Racing the 400, 800, 1500, 5k, and 10k ... in the same meet, winning Gold in all and setting 3 WRs?  Incredible. 

W75 Jeannie R.

 

Sue broke her own WR in the W60 400m with a 62.34, along with a slew of WRs she's already set this yr including the 300m hurdles, 800m and 1500m.  At age 60, she would not be out of place in a National Men's final in her age group.  She's run 2:22 in the 800m.   

I bumped into Kay G.   She is an amazing W70 athlete who won 6 Golds and set numerous records in the LG, HJ, TJ, PV, 80mH, and Pentathlon.  She has both hips resurfaced several years ago.  She polevaults over 9', which would have medaled in the men's M70 competition.  

Last photo is our GPTC M60 relay that won 2 Gold in the 4x1 and 4x4 relays, on the way to our first USATF Men's Club Title.  Nice racing with you!   

with W70 Kay

As for the future, I do need track in my life even if I'm not at optimum competitiveness.  I thought I may hang on and do indoor next season, skip outdoor M64, and start again with indoor 2025, getting ready for outdoor M65.  We'll see how it goes.  

Some say if you take too long a break, you may never get it back.  Some say that's completely untrue.  Either way, I don't want to risk it.   I'll keep training, even if it means less running.  

2023 USATF Masters Outdoor National Championships - Day 4

Well, I won the 200m.  

My 9th USATF Masters National sprint title.  My second 200m title.  I won it with my B-game, actually my slowest 200m race this season.   Had a headwind and went out too fast, just too excited I guess.  Lost a lot of time in the last 25m when I started getting tight, especially in the last few steps.  But.. a win is a win, especially at Nationals.  

At age 63, I was the oldest M60 in the 200m Final, most were 60.  I kind of feel I didn't represent my age group well, as well as I should have.  Anyway, my semi-final time made top 10 in the world.   

Afterward, I led off for our club 4x400m relay, was really tired, too much sun, but still managed about a 60 sec split, giving us an insurmountable lead which we retained, winning the Gold.  

Considering the fact that when I was 58 and 4th yr in my M55 age group, I didn't even medal, so this was a generally an improvement.   Overall, a successful meet.  I medaled in the fastest M60 final in over a decade, ran a season's best, and won a National 200m title with my B-game.   

Presently, sitting in ATL airport, my 30m flight to Chattanooga has been delayed til the wee hours.  I probably will get home by 2am, I hope.  

I have a lot more to write about this amazing event, but need to decompress for a while.  Have lots of photos and more details.  Every National Masters meet is like a family reunion.   Huge family.  

I want to thank the readers of my blog.    Stay forever fast, my friends.  Sprinting makes you young.  

Finish of the M60 200m Championship Final

Lead off leg, M60 4x400m Club Relay
Handoff to Ray P.

2023 USATF Masters Outdoor National Championships - Day 3

Great conditions today, not real hot, only low to mid 80ºs, variably cloudy, tail wind for the 200m.  Today was the 200m semis and our Club 4x100m relay.   Kind of a hard day because I had to go to the track twice and go through a full warmup each time.   

The M60 200m event had a big turnout.  Four semi-final heats, more than any other age group.  My heat was somewhat of a mystery.  A lot of guys I hadn't seen before, one from Trinidad.  I thought they might be fast.  They weren't.  In fact all of the guys that I thought would be the top contenders, James, Ron, Don, Rob - all bowed out due to fatigue or injury.  

I ran a decent race, came out with guns blazing and took an immediate lead out of the blocks and by the top of the stretch, had at least 3 or 4 steps on everyone.  Never saw anyone from that point on.  I won by more than a second in 26.07.   That time presently sits at #10 in world and #2 in US.   I really wanted to run 25 today, hopefully tomorrow.  I could have relaxed a bit more toward the end and strided out a bit.  But overall, it was ok.  My first 100m might have been as fast as 12.5, got a decent start.

Watch the race here:  https://youtu.be/kPzUgfxB4-c

So, it turns out the M60 200m has the opposite problem of the 400m.  Not a real competitive final tomorrow.   Marcus ran the second fastest semi in 26.85 and he will be staggered ahead of me tomorrow in the final me in 4 him in 5.  Unless someone incredibly over performs tomorrow, and I grossly underperform or get injured, it's my race to lose.  

I really just want to break 26.   That's all.  The 200m is always tough because it comes at the end of the meet and this year, if I win, it will be somewhat if not largely, by attrition.

To make matters worse, I had to go back to the track at the end of the day, warmup again, practice handoffs with my team, and run the 4x100m club relay.

I told them I would do just enough to win.  I did NOT want to get injured and blow my excellent chance for a national title in the 200m tomorrow.  But I found myself facing many-time world 100m champion Val B. on anchor with SoCal club.  

My team got me the stick with a step lead over Val, Ray gave me a good pass, and I held him off all the way down the stretch, winning by 0.15.   Close one, exciting, and best of all... no injuries.  My track club Greater Philly is on the verge of our first men's team win at Nationals.  Happy to contribute.  

2023 USATF Masters Outdoor National Championships - Day 2

Well, I got the Bronze today in the 400m and I achieved my goal with a big season's best.  57.59

The competition was astounding, especially considering this event was won last yr in 58.12.   These M60 times were definitely worthy of a World Championship event, my time of 57.59 would have medaled at the World Championships in the M60 400m in Spain, '18.   James L. ran 55.96, fastest M60 400m by an American in at least 11 yrs.  His splits were amazing: 27.4, 28.6.    His time is now #1 in the World M60 outdoor, Ron ran 56.77 - #3 in World, and my time moves me up to #6 in the World, for the time being.  James is now the 2nd fastest M60 400m sprinter since the pandemic in '20, and I'm #3 with my 56.23 in '21.  (World Champion John Wright #1).  M60 was the most competitive group in terms of turnout, the only age group to have 3 heats of semis.

It's like I have to learn this race anew every season.  It was really just a slight adjustment in pacing.  It was the most even split 400m race I've ever run, splits were something like 28.1/ 29.5.  The weird thing was is that my 300m split was almost exactly what it was yesterday, maybe 0.1 slower.  But, my last 100m was much improved, around 15.8.  It felt considerably easier than my previous races this season, telling me that maybe there was more in the tank.  A lot of it was just conserving energy down the backstretch, where James ate me alive. 

So, my splits for this race:

14.1, 14, 13.7, 15.8 / 28.1, 29.5 / 41.8, 15.8

James is the typical 400m runner, real tall, beautiful flowing stride.  He's probably 6'4".   He's likely faster in the 200m than last year when he ran 26 flat at Nationals.  His legs seem to come up to my chest.  Ron is the exact opposite, he's a fast turnover short stride guy.  What is astounding (and suspicious to some) is his dramatic improvement this year.  He won Nationals in last yr in 58.12 and is running faster now than he was 2 years ago.  Not casting aspersions, but I have not seen USADA at all at this meet.  They are supposed to be here.  

There were some amazing 100m performances today but the wind negated a few records.   Allan T., for the second time, had his 11.81 American record nixed by the wind +2.2.  Garth R. M52 tied Willie Gault's WR in 10.88, again too much wind.  However, Andrea and Emma both ran under the American record with 13.12 and 13.15 and the wind was legal at +1.4.   

So, tomorrow, I have the 200m semis and my club 4x100m relay.  The same guys I'll be facing in the 200m + those sprinters coming up from the 100m.  

Here's a shot from our GPTC team dinner tonight...

2023 USATF Masters Outdoor National Championships - Day 1

Won my semi-final heat in 59.11.   This year's surprise is newby is James L.   His 57.87 leads all qualifiers by a lot.  And I'm second fastest, followed by Ron 59.60, and Owen in 60.39.   This kinda sucks because that means in the Final, I'm in lane 5 with the 2 fastest guys to my inside so I won't see them.   The only positive thing is that I'll have Owen in front of me in lane 6 and all I have to do to medal is beat him, most likely.   

It was not an ideal situation.  I focused my warmup on my the race schedule.  Warmed up, got sweaty in the heat and ready to go, walked the length of the stadium to report and found the meet was running way behind.  No telling when we'd be called.  Once over on that side of the stadium, there was no where to run except for about 30m on pavement.   Finally we got called and the race was an HOUR late.  It was pretty hot but not scorching, about 90º heat index and really hot in the sun, although there were intervals of clouds.  

I had a weak heat and I was way ahead of the field.  Hit the home stretch 10m ahead of everyone.   I didn't hold back much and my splits were pretty much on target except my 200-300 was maybe a bit fast which cost me on the last 100, although I did 'coast in.'    As near as I can tell, my splits were: 13.9, 13.9, 13.9, 17.4 or 27.8, 31.3 or 41.7, 17.4.   Yea, the 17.4 sticks out like a sore thumb.  If I ran this same exact race in the final, I might just medal.  However, compared to my most recent event runs, the first half may have been a tad too hot.  This first 200m was about 0.5 sec faster than the last 2 event runs, but I really attacked the 3rd 100m and my 300m split was a full second faster than the two event runs 41.7 v 42.7.  The 300m split may have even been as fast as 41.5.   That's probably what cost me at least a half second.

Here's the comparison splits to my main competitors from the semi in this order -  Me, James, Ron, Owen:

Me - 13.9, 13.9, 13.9, 17.4 / 27.7, 31.4 / 41.7, 17.4  (3.7 differential 200v200)

James - 13.6, 14.3, 13.5, 16.5 / 27.9, 30 / 41.4, 16.5  (2.1 differential)

Ron - 13.5, 13.7, 14.6, 17.8 / 27.2, 32.4 / 41.7, 17.8  (5.2 differential)

Owen -                                 / 29, 31.4  / 43.1, 17.3  (2.4 differential) 

Clearly, Ron let up in the last 5m.  James had an amazing 200-300m.  My initial thought was that i should be more aggressive in the final, but now looking at this, I think the opposite.  I need to be conservative and save some for the last 100m.  My last 100m must be under 17.  Preferably under 16 like my recent event runs.  

I kind of regret scratching the 100m.   I could have easily medaled.   Allan said the competition is a joke.  He also said this would be his last meet.   I don't believe him.   But, he is suffering.   He coasted to an easy 12.80, and next fastest was 13.34.  Ron was supposed to run the 100m but he scratched to focus on the 400m.   I think my chances will be decent to medal in the 200m, probably as good if not better than the 400m.  400m Final tomorrow in the hottest part of the afternoon,  4:47 pm.   Will be hot.

  

Anyway, having fun with it.  Just happy I can still do it.  

400m event run from blocks

Today was a little hotter and winder than the last time I was out.  Heat index 90º, bright sun, shifting S wind.  Last workout before Nationals.

Hoka trainers on

stretches, 100m, bands, 100m, drills

Adidas trainers on

100m (rolling) - 13.56

100m from blocks on the turn - 13.63

Adidas Prime SP2 spikes on

400m from blocks - 58.37 (13.93, 14.14, 14.47, 15.83 / 28.07, 30.30 / 42.54, 15.83)

Hoka trainers on

starts from blocks

stretches

My 400m event run I did without my Gymboss beeping pace timer and just timed the splits to see how close I could get to optimum splits.  I did ok, but a bit slower than the event run yesterday.  Here's an analysis.  I'm going to adjust for reaction today (+0.23 on first 100m) and both reaction and running start yesterday (0.60).  Today's adjusted time would be about ~ 58.60 real world.  Yesterday adjusted time, somewhere around ~ 58.34.  So today about a quarter second slower.  No rigging on these runs.

Here are the compared splits with adjusted first 100m: 7/16, 7/18

0-100m  14.08, 14.16  (adjusted) 

1-200m  14.30, 14.14

2-300m  14.38, 14.47

3-400m  15.58, 15.83

Adjusted 200m splits

28.38,  28.30

29.96,  30.30

Adjusted 300m splits

42.76, 42.77

Adjusted 400m time

58.34, 58.60 

Seems like all the time lost (slower than the previous event run) was clearly in the final 100m.  The splits were otherwise similar.  It was likely a lack of form, relaxation, or VO2max that affected the last 100m, however, it was still under 16 which is ok.  I somehow doubt the .08 faster 200m today cost me 0.26 in the end, although it's possible. Splitting hairs now.  I also maybe did not give 100% because I would hate to be injured at this point.   

Looking at my March rolling 56.81 I ran on 3/6, my splits were front loaded: 26.13, 30.68 / 40.50, 16.31. A whopping 2 seconds faster at the 300 but a last 100m of just 16.31. The adjusted splits and time would be about 57.41, 26.73/30.68.   Risky to go out that fast.  The last 100m was 16.31 but easily could be 17.50 if rigged.    

138.3 lbs after workout.  

Anyway, I think the 28/30 split is doable, maybe better on a good track in good conditions.  Greensboro forecast for the semis on Thurs looks good.  Heat index only in the mid-upper 80ºs but some wind.  Friday's finals looks hotter, more wind, and more sunny.  I'll be there tomorrow night.  

Masters World Rankings

New M60 performances are coming in from Europe from some of the new M60 competitors.  An Italian ran 56.73 to take the WL, another 57.60.    My '21 time of 56.23 still ranks me #2 since the pandemic 3 yrs ago, surpassed only by one individual, (World Champ John W).   So, I'm now bumped to #8 in World and will need to run under 58.75 to move up to #6.  That's an attainable goal.  Also, why I'd like to hang on a few more weeks and run Canadian Nationals and USATF GA.   

swim day

Thought it not prudent to run an all out 400m three days in a row the week of Nationals (no sht Sherlock!), so I took it easy today, did some manual labor and swam across the lake and back.  

Feeling much more confident since my event run yesterday.

Happy to report that Masters Track is healthy, alive and well.  Nationals this year is the biggest in history of the event.  Over 1500 athletes registered.   In my age group, 26 for the 400m, and 40 for the 200m. There are usually a number of scratches but even so, probably 3 heats of semis in the 400m, and maybe 4 heats in the 200m.   Medaling in this field in the 4th year of my age group will be a good goal and accomplishment.  Last time I was in the 4th yr of my age group - 58 yrs old in M55, I didn't even medal at Nationals and did not make the World finals in either the 400m or 200m, missing by a few hundredths of a second in all.  So, a medal of any color would be an improvement this yr.  

I don't want to be one who looks back on my 'heyday' and past glory, but was just looking last night and I'm happy that I've maintained a decent presence in this sport through the years.  Every year I've competed in the past 8 yrs, have been at least top 3 in US, top 10 in world.  (I didn't mention the indoor season or the 200m, but had a few yrs of top rankings in those categories as well).   

Outdoor 400m rankings in my age group:  World, US  (did not compete in 2019)

2015 - 3, 1 

2016 - 5, 2 

2017 - 6, 2 

2018 - 10, 3 

2020 - 1, 1 

2021 - 1, 1 

2022 - 7, 3 

2023 - 6, 2   (so far)

So, whatever happens going forward, I've had a really good masters career.  

Tomorrow, I'll do a final speed workout before Nationals.  

Optimism - 400m event run

 Upper 70ºs , calm winds, humid and very hazy at the Sewanee track.  OK, it's about time I figured this out.  It truly IS all mental.   Execution is mental.   This is how to do it:

Yea, it was a 3 step rolling start but still.  It felt easier than that 59 I ran yesterday.  Same thing happened to me in '21.  Was always pushing the limit on that first 200m.  Wasn't until Nationals that I realized that going out in 26 low was a bad idea.  So, at '21 Nationals, my 1st 200m splits were 27.1 (57.19) and 26.8 (56.78) in the semis and finals.  Both yielding a 2nd 200m around 30.  I've been trying to do the same thing all season - go out in 27 flat or less.  Worked in '21, but I'm slower now, so it's not working.   It's been killing my times.   

So today, I aimed for splits of 14,14,15,16 (28, 31).  

Actual: 13.48, 14.30, 14.38, 15.58 or 27.78 / 29.96 = 57.74.  

Wah-lah, problem solved.  

I'll bet my 200m split yesterday was at least one second faster.  Even though my 300m split today was only ~ .4 slower than yesterday, my last 100m today was ~ 2 seconds faster than yesterday.  

The sweet spot seems like a 2 - 2.5 sec difference between 200s.  However, most of my fastest times have a greater spread, like 3-4 sec.  Look at Sydney McLaughlin.  Her first 400m was 49.7 - splits 22.5/27.2.  Her PR 2 races later: 48.74 - splits 23.2/25.5.   Same with Allyson Felix.  About 2 - 2.5 sec difference.  That's the way the pros do it.  

I'm such a slow learner.  I get too excited during competitions and let it rip too much too soon.  I seem to lose pace awareness, probably performance anxiety.   It took me more than a dozen races in '21 to get it right.  If I underperform at Nationals, I won't medal.  There are 3 guys that may go 58.  

Hoka trainers on

stretches, 100m, bands, drills

Adidas trainers on

2 x 100m - 13.68, 13.59

Adidas spikes on

400m - 57.74   (13.48, 14.30, 14.38, 15.58 / 27.78, 29.96 / 42.16, 15.58)

Adidas trainers on

100m strider - 14.36

How does a rolling 400m equate to a race 400m?   Add 0.5 sec to the first 100m to make up for the reaction and rolling start.  So, it would be like ~ 58.24 real world.  First 200m split would be more like 28.28.  (The 2nd, 3rd, and 4th individual 100m splits are unaffected).  

I may do a similar thing tomorrow and back off a bit on Tues.  This low volume, one and done thing isn't too taxing.  I'll be running 6 races (including 2 relays) in 4 days at Nationals.  A lot easier than when I was running the the 100, and 800.  

139.4 lbs after workout

Schedule

Since my season started so late, not racing outdoor til June, was thinking about going to Canadian Nationals in Vancouver in mid-August.   I wanted Roya to go with me and make it a vacation, but she works for UPS and they are cancelling all vacations due to a pending strike.  ; ( 

I might even hang on and do the GA Assoc meet in ATL end of Aug.  

Same sht, different day

PTC Race report.  Risked it and took it out too hard today in a race with 18-19 yr olds.  Yet another disappointing time: 59.35.  Based on a video I saw, I think my 300/100 splits were something like 41.85 / 17.5.   It was a pretty bad rig and last 100m.   I could have run alone but I took lane 4 with four teens ahead of me in lanes 5,6,7,8.  I definitely chased them too hard and stayed fairly close for 150-200m.  It was my last chance before nationals to get a good time and I blew it.  Probably lost a second in the last 100m, compared to that 400m I ran in training this week.   Conditions weren't bad for AL in mid July but there was a headwind on the homestretch.  Although very humid, not super hot.  Low 80ºs at race time.  

Oh well.  This pretty much proves that I don't have the speed I'd hoped for this season.  I've run six races since indoor Nationals.   All within the narrow range of 58.93 - 59.39.  Maybe that's all I can do.   It's quite a decline from 2 yrs ago.  I should feel better about it, presently still ranked #6 in world, #2 in US.  I just was hoping to run at least what I did last yr.   58.39.   

I'm not giving up.  I'm going to do more event runs before nationals and see if I can execute a bit better.  

 

2x100, 2x200 tempo

Nice weather continues in Sewanee, although humid but not especially hot.  80º, dewpoint 73º, mostly sunny and calm winds.  Wanted to keep the volume down, run fast, and do at least one brief conditioning set.  (All sprints rolling - 3 step)

Hoka trainers on

stretches, 100m, bands, drills, plyos, bounds

Adidas trainers on

2 x 100m - 12.97, 12.48

2 x 200m w/ 30 sec rest between - 27.09, 29.53

Adidas spikes on 

starts from blocks - reaction times range 0.180 - 0.239 sec

Yesterday, I rested completely.  Did nothing except for a few pullups.  I had an evening music performance and afterward we went out to the Chinese buffet and even so, I still weighed less than 140 lbs this morning.  Eating more carbs... bread, sweet potato.  

My focus was relaxed form, minimal effort, speed.  Fairly satisfied with the times.  The 2x2 w/ 30sec was a good brief conditioning set.   I pushed it, 400m race pace.  Good sweat.  Would think running these times I should be able to be in the mid 58s.  

Today, before the workout, I did quite a bit of gravel raking and spreading, good ab workout.  I've been a fan of the sprinter/coach on youtube known as ATHLETE.X.   He has some great training ideas and diagnostics for sprinters.  I did some fast band work I learned from his site, (i.e. hamstring tantrums, etc...).   I think this fast movement / light resistance stuff is good.  One of the things that is really hard for me to work on is leg stiffness and reactive plyos (i.e. pogos, etc...).   It is my weak link in that it hits the foot really hard.  Did some today and the foot is feeling it.

I was going to run one timed 100m from blocks on the turn but I waited too long, when I took off I felt light headed and weird, so I shut it down.   I'm hoping to swim tomorrow.   Race Sat.

138.8 lbs after workout.  

500,400,300

Sunny, clear, 81º, dry with a hot sun, and mostly calm winds.  I really didn't know what I wanted to do today.  Max velocity, overdistance, event runs, blocks, etc... ?  So, I looked at my last workouts from July  '21.  10 days before my epic Nationals in '21 I did an epic volume workout - 600, 400, 300, 200.  The 600 that day was a remarkable 1:39.00.   I was also training for the 800 at that point.  

But today, I started with a 500 and it felt really bad.  Almost 4 sec slower than the one I ran right before leaving for Poland.  But it got better.  After some recovery, I put my spikes on and ran 2 more fast long sprints.

Hoka trainers on

stretches, 100m, bands, drills

500m - 82.59 (64.16, 18.43)

Adidas Prime SP2 spikes on

400m - 58.60 (13.48, 14.03, 14.93, 16.16 / 27.51, 31.09)

300m - 42.29 (27.09, 15.20)  

The 500m felt so bad and tiring that I was really discouraged, thinking I might even scratch the 400m at Nationals.  The last 100m was a ridiculous 18.43, at least 1.5 sec slower than it should have been.  I decided then I needed to get my head together, put the spikes on, try to pace a decent 400m.  I had actually put my pacer on 29/31 splits.  I got the 31 but went out in 27.5.  Probably the pace I should be at.  Running 58.60 after a grueling 500m, gave me a bit more confidence.   

I was pretty unnerved today as my main competitor, the US #1 dropped a 57.8 today at Sr. Games, faster than I have run in 2 yrs.  Another ran 59.11, faster than my last week's race.   So, my chances for another title are very small, based on my recent times.  However, I never ran below 57.49 all season in '21 then dropped 57.19, 56.78, and 56.23 in my last 3 races.  So, improvement is possible.  Even so, I'd absolutely need a season's best to win, and my competitors, a sub-performance.  

I need to respect my off days, follow the plan that worked in '21.  Also, start eating a bit more balanced, stop living off iced milk & coffee and maybe instead, pull out the juice machine and make some nutrient-rich fresh-made vegetable/fruit juice.    And, get better sleep.  

Also, this workout showed me the value of being totally warmed up.  I was certainly warmed up after that 500m when I put the spikes on for the 400m.  These summer meets with heat in the 90ºs, it just feels too taxing to warm up.  But, it's counterintuitive, and totally necessary for best speed.  I need to run two good 80/100m sprints at race pace after stretching, then chill out and recover before the race.  My second tempo interval always flows better than the first.  The old skeleton needs to be lubricated, primed, and juices flowing before a race, even if it is temporarily tiring.  Need to time it right.  Last race I didn't warm up like I did the week before.  

I really need a better race on Sat.  So far in the masters 400m this Saturday, it's just me and a few college guys, including one elite from Auburn - a football cornerback and state HS 400 champion who runs 46.  So, I'll be running essentially alone.  It'll be hot in AL.  Just as it will be in NC. 

139.3 lbs after workout.  Be back out Thurs.  Music performance tomorrow.  

bike climb

Beautiful day in Sewanee, not too hot, about 80º.   Thinking about the things I haven't been doing lately, bike climbs were on of them, so on my track day off, I busted butt on the bike up the mountain and set a PR for the Roark's Cove Rd climb.  18:48.   It was pretty much a hard if not maximum effort.  It eclipsed my previous PR by 40+ sec.   Afterward, I took a short dip in the lake.  

I hear that this has been the hottest summer on record, but weather is very localized.  In Sewanee, it has not been over 90º yet this year.  It's only been over 85º six times so far.

I really have to start sleeping better.  Been waking up 3:30 - 4:30 to go to the bathroom then not getting back to quality sleep after.  Not enough.  

Tomorrow is the Nat'l Sr Games finals in the 400m.   My competitors are certainly in shape.   Four ran prelim times ranging from 59.8 to 61.7.   I think we'll definitely see some guys under 59 in the Final tomorrow. 

139.4 lbs after biking.  

4x300m tempo

Today, I was feeling the track fatigue as it occurred to me that this was the 9th of the last 10 days I've been on the track.  Was thinking I may have screwed myself up by training yesterday since today is a hard day in my training cycle.  But, I got it done and in a season's best avg for a 4x3.  It was a monumental effort both mentally and physically.  But I left feeling good and not beat up.  

Noting this should be one of my last hard volume workouts of the season, I was debating on overdistance or intensive tempo.  The problem with over distance is that it takes so long to recover from a 500 that all I could do is perhaps one hard split interval because if there is too much time in between sets, my foot starts hurting and I get tight.  So, I went with the ball buster 4x3... knowing that this may be the last time this season I'd do this workout.  I in no way thought I'd be able to 'one-up' myself from last Sunday's best, but I did.  

First one was clunky, and the second one was better.  Third one was questionable whether I could recover enough to do a 4th.   But I kept thinking 'last time'  ... 'just one more.'   The last 100m of #4 was seriously hard to hang on and not quit.  I was on the ground for about 90 sec afterward and I then took my pulse.  It was at 160, two min after completing the set.  Wonder what it was at max?

I've decided to really respect my off days from now until Nationals.   I will be off Mon, Wed, Fri, this week.  Hope to continue some strength and band work on those days.   Race Sat, train Sunday, Tues leave Wed July 19 for Nat'ls.  

Hoka trainers on

stretches, 100m, bands, drills

4 x 300m w/ 3min rest - 48.07, 47.81, 49.23, 52.10 (avg - 49.30)

139.5 lbs after workout.

birthday race and workout

The race unfortunately wasn't a great one, only 59.39, but I had fun, enjoyed being a part of it, and did not get injured.   I felt like I wanted to do something special or different on my birthday so I did something I hadn't done before.  I did a workout after the race in the evening.   

I was then only masters / open 400m guy who showed up and I had a choice of running with the 18 yr olds or picking my lane and running alone.  I ran alone in lane 5.  Probably should have run with the guys because my time would have put me in the mix.   4 of the 27 18 yr olds did run slower than me... I guess that's a small accomplishment at age 63.       

I really do love the sport and these all ages meets, and feel a sense of respect among the kids and their parents (and their grandparents who are my age), and the officials as well.  I can't tell you how many people congratulated me and were surprised I could even run under a minute (as my age was listed in the start list).  I must say, it's not a very diverse sport here in the deep south with these youth track clubs.  Of the hundred+ or so competitors in the sprints of all ages, I'm pretty sure I was the only white person, or one of the very few, which is really cool.  

Typically, after a slow race I try to ascertain what happened.  Actually, all 6 of my races since indoor Nationals have been all within about a 0.50 range, this being the second slowest.  Weird to think anyone could run for a minute 5x and have the result within a half second, doubt I could do that deliberately if I tried.  Anyway, the race felt fine, no serious rigging at the end, thought it was well paced.  The only thing was it wasn't fast.   Maybe because not aggressive enough, not conditioned enough, not cognizant enough of form, not warmed up enough.  I didn't warm up a lot, due to the heat index in the 90ºs, I had actually warmed up more last week.  What is lacking in my workouts?  As I get closer to championships, I tend to do more speed and less overdistance and just more race modeling.  More actual 400s, playing with pace.  I've done very little hard overdistance recently aside from an occasional 500m.  Very few hard 400s.  Time is running out.  I have really just a few more days of hard workout opportunity before tapering down for Nationals, just 11 days away.  

So, not wanting to waste an opportunity, I got on the road and drove back to Sewanee in miserable traffic, on the road almost 4 hrs.  I rested an hour and went to the track.  I thought I might do a beastly overdistance workout like a split 700.  After warming up, I started the 500m and wow, it was bad,  My foot was sore, my legs felt stiff and heavy, I bailed after a 47.5 300m.   Rested one minute, then charged another 100m for a split 400.   I followed up with a split 500, so not completely a waste.

Hoka trainers on

stretches, drills, 100m

'split 400' - 300m - 47.50 / 60 sec rest / 100m - 14.37

'split 500m - 300m - 46.10 / 60 sec rest / 200m - 32.37

The split 500m was hard.  It definitely was hard to do a workout and run fast same day after a race.  I doubt I'll do this again but it was an experience.  Better than sitting home and looking at the TV or computer.  

Busy with a music rehearsal and performance this week and an appointment for some home maintenance.  I'll again race in Huntsville this coming weekend and give it one more shot before nationals.  It's a fine line between overtraining and not doing enough.  Hard to know which is which.   

I'm not going to win Nationals or maybe not even medal if I run over 59,  so I need to get my act together.  I felt as if I was ready to run a good time this weekend, but no.  At some point I guess, all the work one is capable of may not produce more speed and the inevitable slowing with age will occur.  But hey, it's still 'my age minus 4' ... only a small handful of people can run their age at all.  I was just reading an interview with Allan, who is world champion short sprinter, fastest man in the world over 60, won in France, Finland, Poland.  He ran faster at age 62 in Finland than he did at age 56 in France.  He remarked that his body is 'falling apart' and he's near the end of his masters career although people don't believe that because he's lost no speed.  He won in France at 

139.8 lbs after workout.  

Slow run in the heat

Went out today in 90º heat index to warmup, get sweaty, stretch, and burn some calories.

Hoka trainers on

stretches, 100m, bands, drills

500m - 90.30 (~73, 17.30)

Felt fine.  Ran the opposite direction on the track.  Not as light as yesterday which was probably mostly water loss due to being out longer.

138.9 lbs after workout.  

Race tomorrow in GA.

speed, blocks, 200m event runs in spikes

I was out during the hot part of the day, still not real hot by southern standards, about 86º, heat index low 90ºs.   Not as hot as last weekends meet but the sun was strong, and both the track and the turf were too hot to walk on without shoes.   Light SW winds, humid, mostly sunny.  

Days like this toward the end of the season, I do a few dynamic stretches and slowly run a 100m on the turf and it feels like there is no way I'm going to be able to run fast.  But once the warmup is complete, the sweat is dripping, the spikes are on, the speed starts to flow ... unexpectedly.

Today was the first time since April I think that I had both spikes and blocks out.  Today, no rolling starts, everything from the line at approximately 400m race pace and a bit faster.  Nothing all out 100/200m race pace.

Hoka trainers on

stretches, 100m, drills, bands, 50m

50m (crouch start) - 7.11

Adidas trainers on

100m (crouch start) - 13.26

3 x starts from blocks

Adidas Prime SP2 spikes on 

3 x starts from blocks (.201, .193, .180 reaction times - Sprint starter app)

200m from blocks - 26.29 (12.93, 13.36 / 6.72, 6.21, 13.36)

Nike Maxfly spikes on

200m from blocks - 26.65 (13.26, 13.39 / 6.82, 6.44, 13.39)

Hoka trainers on

100m stride

I dragged out the uncomfortable Maxflys along with my racing Adidas.  They both performed well.  The second 200 was more where I should be for 400m race (add .25 for reaction).  About 27.0 - 27 low.   The first was too fast, it would a huge risk to go out in mid 26.   My championship 200 split from '21 was about 26.8.   

Kind of wish now I signed up the the Master Exhibition at Hayward for USATF Championships now that I'm watching it (started today), would definitely been accepted, slowest was 26.36.

After the 2nd 200m I put the Hokas back on and was going to run a 300 or even a split 400, but after 100m I quit due to foot pain so I called it a day.  

I really really need to get my head together and relax if I'm going to take it out fast.  I mean anywhere in the low 27s.  Sub 27 would be certain death, I'm sure.  I feel like I should have done another killer tempo workout this week but so it goes.  Nationals start 2 weeks from today.  I'm expecting to have 2 races before then.  Tis the season and here's an indication:

137.4 lbs after workout.  Lightest I've been all year I think. 

Blessed shade.  

Day off, swim, resistance

First day of no running in 5 days.  Swam across the lake, did some squats, pullups, pushups, core work.  

Nationals is coming up.  I race the semis 2 weeks from tomorrow.  As a preview of my competition, the Nat'l Senior Games will be run early next week.  

Got bumped to 6th in the World Rankings, the Belgian / Netherlands champion ran 58.75.  Might be a good goal for this weekend's race.  Frankly, I'd be lucky to remain in the top 10 by season's end.  European Masters championships aren't until late Sept.  Sure would be great to go.  

Sat's meet is another huge youth meet.  I'll probably be the only racer over age 25 there.  In my open division, just me and two 49-50 sec college guys.  Hard to know when I'll be racing.   

Due to possible evening music rehearsals and to get a little heat training, I'll go out in the hotter part of the day tomorrow.  It's been forever since I did any blocks, acceleration, or max velocity stuff so tomorrow I may hit that a bit if it feels ok.  

Shawn sent me my Sat. finish photo from the timer.  Looks like 58.96 to me.  Surely my torso hit the line .001 before this photo.  

Also, that video that I quoted from on my last post was in error when it said no man less than 6' tall has run under 44 sec. FALSE. Rusheen McDonald Jamaican record holder (43.93) is 5'7". Yousef Ahmed Masrahi is 5'9" (43.93). Lee Evans is 5'11" (43.86). Larry James 5'11" (43.97).

race pace, 100, 2x250, 300, 200

The fourth of July.... actually my 5th consecutive day on the track, including race day and some light days.   I decided to do some race pace stuff and focus on form and relaxation.  Pretty satisfied with the times.  1100m of volume, all race pace.  

Hoka trainers on

stretches, 100m, bands, drills

100m - 13.26

250m - 34.68 (13.09, 14.07, 7.52 / 27.16, 7.52)

250m - 34.79 (13.12, 14.08, 7.59 / 27.20, 7.59)

Adidas trainers on

300m - 42.50 (13.50, 13.93, 15.07 / 27.43, 15.07 / 34.59, 15.07)

200m - 27.38 (13.22, 14.16)

My feet were hurting by the last rep, and all my 250s - including the fastest one enroute to a 300,  were all consistent within 0.20 sec.  The slowest one #2,  actually felt the best and the most sustainable in terms of a 400m and took the least time to recover from.  #2 felt way easier than #1 but was just 0.11 slower.  Form and relaxation better on #2.   Such a fine line.   #2 was 34.79 = about 34 flat in spikes, so about 42 ish 300m pace, 16.5 for the last 100m would be doable = 58.5.    So about where I should be.  When I was running 56s in 2021, I was hitting the 300m in 41 low.   I did this same workout end of May '21 and was about 0.6 faster on avg then.  By June of '21, I was throwing down 57s in training.  I still think sub 58 is not out of the realm of possibility for me by season's end.

I did notice that the Adidas trainers were a bit faster than the Hokas but the Hokas are better protection.  My feet were feeling it by the last sprint.   I definitely need a day off from the track tomorrow.  Hopefully I can get a swim in between thunderstorms and practicing guitar for an upcoming concert.  Will do some resistance too.  

139.5 lbs after workout.   

neg split 400, 100, thoughts on form, the 400

Light day today, nice weather, 73º, cloudy, humid, calm winds.  My foot was sore from yesterday's tempo set so I did a very brief workout.

I also saw a video of my last 100m of my recent race and it drove home the point of how bad my running form truly is.  I made some videos today of my running for study.  It's not like I can do much about it now, but maybe a little.  My basic problem is my bowleggedness, and quasi elliptical motion of my stride, instead of a straight line - forward and back. Looking at me running next to Calvin, who has great form, was such a contrast.  He can run faster due to his form, despite the fact my turnover is faster than his.  

Another thing I read today squares with the fact that my body type is really ill-suited for this race due to my height.   All of the top ten 400m runners of all time are over 6' and there has never been anyone under 6' to run under 44 sec.  (UPDATE 7/5:  This is FALSE. Rusheen McDonald Jamaican record holder - 43.93 is 5'7". Yousef Ahmed Masrahi is 5'9" - 43.93. Lee Evans is 5'11" - 43.86. Larry James 5'11" - 43.97).   Here's the reason according to this article, and why the last 100m has always been hard for me:

Taller sprinters do not naturally have a higher top end speed, but they maintain speed much better, because for short athletes it is very difficult to maintain the high strength required for top speed due to the energy costs to produce that much power, and this then causes them to tap into their lactic system much sooner which eventually reduces the amount of power that is produced at the end of a long sprint.   

So, there you have it.  Couple my 5'7" height with my bad form, and my inconsistent execution, it's amazing I've achieved what I have.  I just work hard and do the best I can.  Being as light and strong as possible helps.   Top masters sprinter Gerhard Z. is my height, but his form is impeccable.  That has enabled him to win so many world championships, even well into his age group.  He's also a PhD physicist and quite smart about his training I'm sure.  Some people are gifted.  I am not.

This was today:

Hoka trainers on

stretches, 100m, drills, bands

Negative split 400m - 64.20 (33.32, 30.88) / 60 sec rest / 100m - 15.07

Was going to do more but decided to save it due to my foot.  Want to do some race pace intervals tomorrow.  It was a good sweat due to the humidity.

Hanging about 140.0 lbs.  Will be a lb lighter by next race.

 

4x300m tempo

Today was the hard day.  Decent weather, mid 70ºs but humid, cloudy, breezy SE wind.  Training in between summertime thunderstorms, but fortunately the track was dry.  Got it done and with a season best avg.

Hoka trainers on

stretches, 100m, bands, drills

Adidas trainers on

4 x 300m w/ 3 min rest - 48.06, 48.06, 49.56, 52.07 (avg 49.44)

2 x 90lb weight pulls - 55 yds.

Paced this really well to get it done.  Yes, precisely the same time on the first 2 reps, weird but not unprecedented. The foot hurt at the beginning but tolerated it ok.  As usual the last rep was crushingly hard.   Even after 2 1/2 min and walking across the field, my heart rate was still at 160.   No telling how high it was at max.  My previous best avg 4x3 tempo this season was right before World Indoor on March 20, 49.79.  

Back in the day, I would complete this set and then do another, but my foot limits me.  I did do 2 weight pulls but I was pretty beat.  

140.0 lbs after workout.  Ate a lot last night including some carbs. 

Weather has stabilized.   Pretty much the same every day, about a 35% chance of showers, highs about 80º.

Typical dinner... flounder and brussels sprouts

USATF SE Regionals meet report

It was hot, but not as hot as forecast.  Heat index at race time in the low 100ºs.   

I achieved my goal but just barely:  58.97.    (UPDATE:  I saw the official results sheet and it said 58.97).   The timer is also the meet director and unlike a professional timing company, doesn't post real time results online, and the majority of athletes left the meet without knowing their result.  I asked him about it and he said results will be posted by Monday.  Thankful for all Shawn did to put this meet on but he really should hire a professional timer.  That is ridiculous... having to wait 3 days after the meet for your results... unless you stand in line for 30 min to get your medal, which I never do.   (I asked Willie to collect my medal and 58.97 was what was engraved in my medal).   

At least it was a slight improvement over last race, but not enough.  Better than going the other way.  But, not fast enough to win at Nationals.  It may move me up in the world rankings a few notches to the top 5 depending on incoming results.  

I warmed up almost an hour before race then rested quite a while before the race.  Didn't want to expend too much energy warming up in the heat just before I ran.  It was a weird race because of the start.  I flinched really hard before the gun and I assumed they'd call the false start so I jumped from the blocks a split second early, ran 2 steps, started slowing down, then realized they weren't going to call it and just let us go.  That slow down probably cost me a few tenths if I had just gone with it and not slowed down and had an aggressive start.  It was a full heat.   Calvin M51 was the fastest guy and was to my inside.  He cruised by me on the final turn and got 20m ahead by the finish, he ran mid 55s.   I felt ok and didn't rig too badly in the end.  I figure my splits were about 27.5 / 31.5. 

Still alot of work to do and I registered for next weekends meet in GA.  I got home about 5 pm after a terrific rainstorm and even thought about going to the track for a workout.  I was tired and hungry so I stayed in.   Be out later Sunday.  

By the time the 200m was finishing, a tremendous storm hit, blowing away the tents for the clerk and the concessions.  I ran for my life and was almost hit by a tent and flying garbage cans.  

This meet was a reunion of sorts of 4 of us masters sprinters who hold state records in KY.  KY is one of the states that maintains a list of masters state records (separate from Sr. Games).   According to one list, here are the records I still hold in KY, these are from 2014 and 2016.  (Yes, weird that I ran the same exact 400m time in both age groups, not a misprint).  

M50 100 - 12.36
M50 200m - 25.25 
M50 400m - 56.16
M55  400m  - 56.16
M55 200m - 25.01

I had broken Avital Schurr's 400m records from decades earlier, and Sonny Collin's 200m records.  Both Sonny age 73, and Avital -  age 81, were at the meet.  Also, Duane was there who I think had taken the KY M60 100m record recently.  

Sonny, Avital, me, Duane