Blood work

The health screening requirements for the $250 insurance reward is not at all a high bar.  You have to get just 3 of these:

Insurance requirement for rebate:

Triglycerides < 150 mg/dL 

HDL Men > = 40 mg/dL 

Blood glucose < 100 mg/dL 

Blood pressure < 130/85 mmHg 

BMI < 30 

I got it.  My most recent readings:

My values: 

Glucose:  71

HDL: 48 (total cholesterol 197)

Triglycerides - 127

My BMI and blood pressure will complete the 5 for 5 sweep.  As I said, not a high bar.  My LDL is still chronically near borderline high at 126, giving me a 4.1 ratio, 3.5 is optimal.  

And three curious out-of-range readings:

MCH and MCHC:  32.1pg and 35.4 g/dl

Both relate to red blood cells.  MCH levels over 31 are considered high but not critical.  My platelet count is normal.  MCHC normal range is listed as 32-36, so I'm not really that high.  

The other was EO% - low.

EO% 0.9%

This is a type of white blood cell.  A low count is far better than a high count.  It could indicate a level of stress or higher cortisol level at the moment.  Not far from the normal range.  Still waiting for my testosterone readings.  

I'll have to ask the Dr. what he thinks about these readings.  Problem is, he'll say 'oh you're doing just fine' because everyone else, probably 90%+ of men he sees my age are overweight or obese.  I'll have to ask my other physician friends what they think.  

141.0 lbs today.  Pretty good.  

What is weird is that the "health coach" that my Wellness program provides is an obese female nurse.

stadium stairs, new shoes, food sweetener

Yesterday morning at the MTSU stadium stairs.  It was one of my worst sessions on the stairs.  This 40m stair sprint is one that I've done 30x in a session (10 yrs ago).  Usually try to get 20.  Today, only could do 12, and took generous rest between the final 3.   2 yrs ago about this time I did 16, then a week later, 19.  I'm really out of shape.   By the end of these last stair sprints I was not even getting off the ground between the last few steps due to fatigue.   A reminder that it goes away fast.  I'm sore today.

I had my blood drawn on Thursday morning.  I tested my blood twice that morning.  Blood glucose was 77 and an hour later, 79.   I was up early on not a great night sleep to take my car in for some tire work.  Then had my blood drawn.  Was tired.  I'll bet my T-level will be low.  I think my T and my glucose was higher last time because I did some squats in the morning before my test.  Not really interested in T level, just want to be under 100 for glucose to get the wellness rebate.  After my blood test, I had a sandwich and some sweet coffee and tested it again a bit later, it was 140.  

 

Hoka trainers on 

stretches

12 x stadium stair sprints

141.0  lbs after workout.

I heard recently of a study linking zero calorie sweetener erythritol to negative health effects due to excessive platelet activation which can cause blood clotting which could lead to heart attack and stroke.  Not sure if this would show up in a blood test as an increase in platelets, or if it just enhances the clotting of platelets at a normal level.   Erythritol is in both sweeteners I use - a blend containing stevia and monkfruit.  Still preferred above sucralose and acesulfame potassium, but I'm going to do what I had been doing before, mixing it half and half with raw sugar, reducing my use of both.   Disappointing for sure.  

I got the Hoka Rocket X2s in today.  They are 6.7 oz, almost an ounce heavier than the Vaporflys.  Still very light, comparable to the Rincons.    Just tried them on, will probably not run until Monday if I'm smart.  The feel and fit is really different from the Nikes.   First impression is that the Nike Vaporflys are 'plastic-y' in the upper and non-flexible, like the Maxflys.  The Hokas in comparison are 'rubbery' in the upper and have a stretchy snug fit, a lot like my Adidas Prime SP2 racing spikes, and like the Adidas Takumi Sen 8s.  Not really easy to get on, but still quite comfortable on first impression.   Just walking around the house, these Hokas feel like no other shoe.  Very hard to describe except I feel tall and springy.

Planning to up my running workouts to 2x week - Mon/Fri.  

.

Gear and upcoming activity

Been fairly inactive lately, except for doing pullups and pushups and working around the house.  That's about to change.

Like an idiot, I bought both the Nike Vaporfly 3s AND the Hoka Rocket X2s.  I'm planning to run stadium stairs on Friday, and bike up Raccoon Mtn on Monday, so perhaps Sat evening, I can get on the track to test these shoes.  (Not going to run the stadium stairs with these)

I've received the Nikes, will get the Hokas by Friday.    I am happy to have found the Nikes in white rather than that neon pink that most are wearing.  WOW.  What a high tech shoe.  They are stunningly light for a maximum padded shoe.  They weigh about the same as my Adidas Takumi Sen 8.... 5.8 oz.   Astonishingly.... just a few grams heavier than my racing spikes.  The Nike Vaporflys and Hoka Rocket X2s have 31mm of forefoot stack and a carbon plate, compared with the Adidas and Hoka Rincons that have 27mm.  

They seem comfortable enough with an ultra light upper.  The laces aren't centered on top of the shoe but to the lateral side of center.  Like most elite Nike shoes, the upper does not seem at all stretchy or flexible.  The fit is good, lock down should not be a problem.  

The carbon plate is quite stiff so they should provide some energy return.   Will know much more when I get them on the track and try them along side the Hokas.   There is no way the Hokas are going to be this light, but the Hokas have always been super comfortable.  Most say they have a really good upper and glove like fit and lockdown.  We'll see.  The advent of the supper shoe continues. 

Fasting today for tomorrow's blood work.   Hopefully will make a dent in my stubborn fat layer.  

300s

Happy to have the facility to myself today in Sewanee.  First time on the track in a while.   Wanted to run some long sprints and wow, am I out of shape.  

Hoka trainers on

stretches, drills, bands, 100m, 50m

100m - 14.47

Adidas trainers on

300m - 45.31

Hoka trainers on

300m - 47.79

Yea, that first 300m wasted me.  I should have known it would be tough after a mere 100m in 14 got my heart racing to near 150.   The first 300m pushed my heart rate to 160.   Heart rate was just below 130 several minutes later when I ran the second one. 

The key to doing track workouts is to stay off my feet as much as possible the day of and the day before my workout.   The foot hurts afterward but there has never been any swelling or sign of trauma.

I've gained about 4 lbs of fat.  Was 143ish after the workout.  I want to reduce this week in prep for my blood work and physical... to get that refund.  Good motivator.   I ate very little today but did have a piece of keylime pie at the cafeteria.  Should be pretty light tomorrow.   It's probably like a difference between being 9% bodyfat during competition and 12-13% now.  Still generally fit, but not 400m fit. Even now I think I could still run my age in an all out time trial, maybe even 62. 

Fitness, V02 max, muscle tone..... it goes away fast.  

Fat, it accumulates fast.

Still thinking about trying some more padded shoes as my Hoka Rincons are getting old.  Looking at the Hoka Rocket X2 and the Nike Vaporfly 2 and 3.   There are good deals on the Nike V2 as the V3 is now out.  Both X2 and V3 are super high priced, $250.

UPDATE:  

Went with the Hoka Rocket X2s.   Can return them if I don't like em

tempo 100s on turf

Finally getting cooler, but still in the 70ºs during the day.   Due to student use of the track area, I went to the turf soccer field.  A slight up from last workout.

Hoka trainers on

stretches, drills, bands, 100m 

6x100m w/ 30 rest - avg ~ 16.6

It was ok, pushed the heart rate close to max.  Nothing like I was doing a year ago, I was doing 3x300 tempo, and speed endurance close to 400m race pace, and an occasional 600m.  I was also about 3 or 4 lbs less.  I hope to get there by end of Sept.  

I bought another pair of Rincon 3s on Ebay.  For some reason they're slightly heavier than my present 2 pair by 0.35 oz.   Been thinking about returning them and trying the Rocket X2, which are slightly heavier (about 1/2 oz) but have a slightly higher forefoot stack, more advanced cushioning material, and a carbon plate.   They are ridiculously priced at $250, double that of the Rincon 3.  

Hanging around 144 lbs.

Bike and swim

Yesterday, I biked up Roark's cove rd.  Thinking, I'd give it a good solid effort, I started out fast and made it up the steep in 10:30.  Then, due to my lack of fitness, I slowed and made it to the end in 22:15.  Not a slow time but a lot slower than my fastest times.  

In the evening Roya and I swam across the lake and back. Good to burn some calories.  

In 2 weeks, I'm doing my annual physical and blood work so I'm trying to slim down and get my values right so I can qualify for the $250 insurance reward.  

My foot did hurt a bit after the bike climb but has recovered and feels ok this morning.  

2 days ago, I cooked real (wheat) pasta for the first time in at least a year.  Had it with vegs and tomato sauce.  Verified to me that pasta is the single most fat producing food for me.  I woke up at 146.5 lbs and felt noticeably softer in the belly.  I've definitely put that 4 to 5 lbs of 'normal' fat back on.  The minimal layer that's so hard to get off.  Actually, it makes my skin look better than when super lean, especially noticeable when I do planks or pushups, I don't have that wrinkly skin dangling from midsection.  

Will be back to the track on Friday.  

144 lbs this morning. 

Could be our last lake swim of the season up on the plateau.  Temperatures forecast to be in the 50ºs overnight the net week.  I'm sure the river will be warm for a while.  Hoping to get the boar out soon.

First running

First time back to running.  Nice weather, mid 70ºs at the Sewanee track, light winds.  Happy to see the facility completely uninhabited.  This time of year it's hit or miss because of student athletics.

I do feel like I've lost most if not all of my conditioning, V02 max.  After running my first easy 100m sprint at a modest 14.8, I felt uncharacteristically winded.

Hoke trainers on

stretches, 100m, drills

100m - 14.85

4 x 100m on turf w/ 30 sec rest - 16.22, 16.32, 16.53, 15.41

100m (track) - 13.44

It felt ok.  I wouldn't say it was pain free, but not too bad.   I'm thinking I will do a running workout every  every Friday for this month,  then maybe ramp it up to 2x/ month in Oct.  Maybe I can get some stadium stairs in when in Murfreesboro.  Of course, I will continue to cross train on the bike, rower, weights.  Swimming season is coming to an end.

Hanging around a nominal off season weight of 143-144 lbs.

Training methods

I found a debate on youtube between Ryan B. and Tony H.  about 400m training.   I had a brief exchange with Tony on this and he came off as somewhat of a dick.  I said about 400m training, "There are many roads to Rome" ... and I mentioned Lee Evans who was famous for his grueling 6x600m foundation workouts.  Tony responded, 'I don't give a shit about Lee Evans'... LOL.   Well, both are high school coaches and that has to be taken into consideration.  The goals are different than masters, particularly retaining a team.  This guy Tony, my age but looks as old as my dad, I told him to imagine running a 57 400m at our age and never doing any endurance training.  Not going to happen doing just 30s and 60s, and short top speed work.  100m speed is largely innate, but 400m speed is not,  It must be trained.  I do believe that any successful 400m guy should also be near the top % in their 100m speed.  But, doesn't have to be top 5 in the world.  Lee Evans ran 43 in the 400m but never ran faster than 10.9 in the 100m.  Based on the commentary, Tony doesn't seem to understand the terms: intensive tempo, extensive tempo, special endurance, etc...

Anyway, here's the first hour of the debate, it goes on for hours in subsequent episodes.  

https://www.youtube.com/watch?v=WuhqsEfl8aM

Reelin' in the years

It occurs to me that this year was 50 years since I started track.  

I tried cross country in 7th grade which was 51 yrs ago, didn't do real well.  I think in the spring of my 7th grade yr, I was still playing Little League baseball, since I was 12 until July that summer.  That year I hit my first over the fence home run.  

In 8th grade (1974), I ran Jr. High track and won my first significant award: the STAC Jr High Pole Vault Championship.   I think I was 'straight poling'  about 10'.   

The following year was my last year of wrestling and the beginning of shoulder problems.  I had surgery in '75 and '76.  I also picked up the guitar in earnest about that time.  

I returned to both indoor and outdoor track in my Junior year, beginning fall of '76.   We had a helluva group of sprinters ... the Norris brothers, Hollenbeck, C. Davis, and others.   We won the Sec. IV title in the 4x220 relay and set a Sectional record of 1:31.6.   I basically just ran the 100 yd dash, long jumped and ran relays.  My pole vaulting days were over.  We went to the State meet indoor with the relay team but was DQ'd due to a handoff issue involving C. Davis.   By my Senior year, our relay team was broken up by injuries and we didn't make the state meet.  But I had a good indoor season, winning the Sec IV 60 yd dash title.   I was an inconsistent sprinter outdoor.  Ran usually about a 10.4 100.  I did run an 11.1 100m on a blacktop track at MacArther school in the annual 'metric meet'.   Most races were still yards then.  It was a time of transition from yds to meters.  

The very last thing I did in high school was my long jump in the Sec IV meet at Harper College.  Miserable day and raining.   On the very last jump of my HS career, I jumped a lifetime best of 20'10.5".   I was certain that I had won the Sec IV title, but some guy in his final jump beat me by 1/4".   I got the Silver.  I went to the state meet and jumped, but didn't make the final.   

I ran a season of indoor track at SUNY Cortland.  I recall being the fastest 60m sprinter on the team.  I probably reached my lifetime peak of speed at that time, age 18.  I increased my long jump PR to 21'3" and ran a number of short races although I don't remember any of my times.  The winter of '79 was weird because the short indoor sprint was sometimes metric, sometimes yards, and seemed to vary anywhere from 50yds to 60m depending on the venue.  

After that, I never ran track again except for a summer all comers meet I went to with my brother who was a state champ polevaulter.   I remember racing a 220, and finishing second in a prelim race, but was so tired and out of shape, I didn't run the final.  I went to one outdoor track practice at Cortland and then quit.  I just didn't want to do it.  

Then 29 yrs later I started running 5k races.  And a year after that, ran my first sprint race as a masters, an indoor 60m.  Then in 2011, my first full season as a masters sprinter.  I started running the indoor 60m, them got hurt in an outdoor 100m, ran my first 400m race of my life that year in a college meet at Vanderbilt.  56.71

.  

Here's a collection of photos:

Racing a 100 yd dash on a dirt track -1978
Winning the 200m final - USATF Masters Championships - 2023

Medal Ceremonies:
NY State Sec IV 60 yd dash - 1978, Cornell, Ithaca, NY
World Masters Indoor Championship 200m - 2017, Daegu, S. Korea

Winning the Sec IV 60yd dash title - 1978 
Racing a 400m in a college meet - 2023

Age 25 - music student in Tallahassee, no competitive athletics

Age 62 - training in Sewanee for World Masters Indoor championships

Row

My first gym workout, I did a brief conditioning workout on the rower and some weights.  It was fairly hard since I suck at rowing.

Concept 2 rower

5 x 500m w/ 1 min rest - 2:00, 2:05, 2:04, 2:05, 2:07 - 2:04.4 avg / 40 spm 

Unfortunately, foot was sore after the rower, probably due more to the hike yesterday.  I wonder if I should take a full week off and do nothing with the foot before trying to run, or allow the body to adapt to the task as always.

Was 144.5 lbs after waking up.    

Hike

 Roya and I hiked a bit on Saturday, and climbed the staircase to the tower in Sewanee.  It's wasn't a long hike, about 5 miles but a lot of rugged terrain and up and down.   Hopefully will go to the gym later today and do some rowing and lifting.  Still doing my 20 pullups / day.  

When living alone it's much easier to keep a training regime and schedule my eating around training.  With Roya here, I'm sort of compelled to eat on a schedule, and sometimes when I would likely not eat at all, just have a light snack, I hear...  "Aren't we going to eat dinner?"  ... etc.  So, ritual eating.  Still staying under 145 lbs.

Now three weeks since I've run.  Thinking I may try some turf running soon.   

On today's M60 4x800 WR attempt:

In the middle of last week, Pete had messaged me about joining his M60 4x8 team for the WR attempt this weekend, just days before the event.  I was pretty incredulous... this was the 3rd time he asked me to do this, only to replace me with someone he thought better.  I didn't respond.  Then he messaged back again and said not to worry, they had found someone.  I wasn't considering it, I'd shut it down for the season.   

Sadly, Pete's assembled 4x8 team missed the new Canadian WR by just 1.04 seconds.  They ran 9:17.94, record is 9:16.90.  At least they got easily got the American Record.   

According to the result splits, they ran their asses off.  Pete ran a stunning 2:14.7 split.  Roger and David ran 2:18 and 2:19 splits.   Vadim, the guy they asked to do it instead of me, was the weak link.  He ran 2:24.81, apparently had a back issue.  A 2:23.77 on that leg would have earned the WR.   At the risk of being presumptuous, with 3 weeks of training, I think I could've done that.  I've never raced an 800m slower than 2:22.02.   

If I had gotten the call to attempt that 4x800 relay, I would have had to compromise my vacation, not do all that great hiking and eating.  Wouldn't have been worth it, I had a great time in Canada...  worked out for the best for me!