Fontana - hikes in the GSMNP

Visiting the Great Smoky Mtn National Park via Fontana Lake this past weekend, the weather was incredibly warm for last days of Oct.  Upper 70ºs, full moon, beautiful.  

It was quite a task to get the boat ready for our trip.  I worked a full day Thurs at the college, and then after an hour drive to Sewanee, had to install an alternator on the boat, clean it, pack it, get a spare tire mounted for my trailer, and clean up my house for Roya's visit after our return.  I worked til almost midnight on the boat on Thursday and all morning on Friday to get ready.  All that time on my feet, we decided to do the 'big' hike on Sunday.  

We got there after dark on Friday, after I had yet another flat on my trailer.  The moon was full and bright so that helped,  The boat ramp was a steep gravel path that winds down around a corner, so with the boat at it's heaviest with full fuel and water, I had to go dead slow down the 'ramp' with the truck in 4WD low range, hubs locked.  Got out onto the lake and cruised to our overnight spot where the Verizon signal was strong and we could watch TV via internet.  

Relaxed Saturday, went to do a short hike up Forney Creek.  Was surprised to see no one at the campground, trail maintenance was lacking with trees down over the trail.   It was beautiful, leaves very colorful.  Stopped at one of the bridges to listen to the creek.  Saw no one anywhere on the trail.  Amazing that this park has 9 million visitors a year and we can go to this place without seeing anyone all day on this trail.

We went back to the boat, took a brief swim and washed.  

After Forney Creek, then went to the dam, 12 miles down the lake.  It was the closing day of the Fontana Dam visitors center,  had a great conversation with Jim, a retired TVA guy.   We walked around the dam.   

Sunday we decided to do the hike to the Shuckstack tower.  It is a relentless 2500' climb over the final 3.5 miles of an approximately 5 mile hike one way.   In years past, I did this 10 mile roundtrip hike along with a 15 miler to High Rocks in the same weekend.   Not anymore.  3 times I've done the 25 mile hike in one day to Clingmans Dome from the lake, last time about 17-18 yrs ago.  I feel the same level of fatigue now with this 10 miler that I did with the 25 miler back then.  Hard on the foot, and the downhill hard on the knees.  

We got to the tower about 4PM, had it to ourselves.  Warm enough where I did not need my windbreaker.  At the high elevation, the leaves were past peak with flashes of colorful leaves around the valleys.  It took us about as long to hike down as it did to hike up, about 2 hrs each way. 

Monday started out beautifully and we went up Hazel Creek to the former village of Proctor and the last remaining house in the area, the Calhoun House.  Last year we saw bear around there but none this yr.  We saw no other people the whole day.  Sitting on the porch of the Calhoun House is a surreal experience.  The sound of the gently flowing Hazel Creek, the falling of the gold leaves, the thoughts of what it must have been like here a century ago.  We knew the cold front was coming.  Still warm, we hiked back to the boat and about the time the cold front and light rain started, we had just got to the channel on the main part of the lake.  The wind blew up white caps and the going was very rough at planing speed.  We ducked into a  narrow cove which was completely sheltered and calm and had some hot soup.   

We then cruised back to the marina and I came to the dock.  It was windy.  I asked Roya to hold the boat a the dock while I went to get the truck, but a wind gust pushed the boat away and she fell in with her clothes on trying to hold it.  I got back just in time to grab the boat and tie it.  Roya changed and got out, I loaded the boat without incident.  

Was really happy with the performance of the machines, both the boat and truck ran beautifully.  

Here are some photos with captions.  I'll probably add more later.   

Coming down the AT from Shuckstack

Near Fontana Dam

Hazel Creek

Moonrise

Morning

Moonlight cruising

Forney Creek

Forney Creek

Dam view at sunset

Forney Creek trail

Shuckstack tower view

3x300 tempo

Low 70ºs, dry, sunny, wind out of the south blowing up the homestretch.  Phenomenal weather.  Shirtless training at the Sewanee track.  3x3w/3... the Unholy Trinity again, keep hammering it.   Making some progress.

Hoka trainers on

stretches, drills, 100m, bands, 50m

Hoka Rocket X2 trainers on

3 x 300m w/ 3 min rest - 49.41, 52.23, 52.37  (avg 51.33)

Was determined to get three so I ran a real measured 2nd rep.  51.33 avg is much better than my previous 2 sets of these that averaged 52.7 and 52.9.   A year ago I averaged 50.47 on this same workout, so not too far off.  I'm hoping to add a 4th rep when I can get under 50 on 3.  The struggle is real.  Glad to get it done and happy my foot felt ok considering the stuff I've been doing.  

I'm holding right at 141.0 lbs, can feel the soft layer of flab that needs to go away.   (Much better than a firm layer of flab).  A year ago I was 138.6.  

Probably no running for a week assuming we make it to the Smokies.  Back on Mon night.   

Bike climbs, escaping disaster, planning

Incredible fall weather continues.  No rain for the next week and temperatures hitting 80º by the weekend.  I'm beginning to worry about fire.  No significant rain forecast and it has only rained a total of 1.6" in the past 10 weeks.  

I took the boat out to the river and met Bill M. for a grueling climb up Raccoon Mtn. and around the reservoir.   I repeated the climb myself today, but not as fast.  Sunday, got to the first overlook in 35 min.  Today, about 39.  

Yesterday, I escaped disaster on the highway where I had a wheel come off my boat trailer due to my failure to tighten the lugs after a flat.  I saw it and pulled over just in time.   Another close call on Sat when cutting a tree down, I grazed my shin with a moving chainsaw.  Just a superficial cut, band aid.  

The reason I was out today was to test the boat for a Friday trip to the Smokies and Fontana Lake.  Everything seemed fine, except just as I was leaving the river, I noticed my alternator failing.   Very lucky to catch this before driving 180 miles to Fontana Lake on Friday.  I pulled the bad alternator out and ordered one express, supposed to arrive Wed, so I'll be up late after work Thurs installing and testing it.  After a workout Friday, all day on my feet doing projects Sat, and bike climbs Sun and Mon, going to be tough to get a workout in tomorrow, but I'm going to try.  It'll be my last running workout for at least a week as we'll hopefully be in the Smokies hiking this weekend.  

The morning on the river was magical as always.   Nice place to have my espresso w/ milk, and teach my online class.  

2x300, 2x100

Nice day Friday with temps about 63º and a W wind.  I did a little conditioning and speed.  

Hoka trainer on

stretches, drills, bands, 100m

Hoka Rocket X2 trainers on

2 x 300m w/ 3 min rest - 49.16, 49.91

Adidas Takumi sen 9 trainers on

100m - 13.28

Hoka Rocket X2 trainers on

100m - 13.18

Thought about a 3x3w/3 tempo set but my first one was too fast.  If I were to get 3x, I should start no faster than 50.5.   The second pushed my HR pretty high and several minutes later, I was still at 136 bpm.  I ran the first 100m anyway and curiously, my HR dropped to 130 bpm shortly after.   Put the Hokas back on for the last 100m for comparison purposes and wow, they are even good in short sprints.   

141.0 lbs after workout.

Was on my feet all day today, cutting down a tree then splitting and stacking the wood, and some general outdoor cleanup and various projects.   Tomorrow evening, planning to do the big bike climb with Bill M. and check out the boat in preparation for a possible trip to the Smokies on Friday.  I replaced the 155 lb 8D battery in the boat on Thurs night.  Quite a feat, lifting that thing into the boat and installing it in a small space.   Weighs more than I do.   Fall boating season is here and the weather looks awesome for the near future.  Forecast for the river trip tomorrow, mid 70ºs to upper 40ºs Sunday and Monday.  Next weekend for NC: mid to upper 70ºs to mid 50ºs Fri - Sun, mostly sunny and no rain.     

600, 300

Cloudy and about 49º at the Sewanee track with occasional light mizzle.  Track was wet in spots.  Did my first overdistance run today.  Did not go well. 

Hoka trainers on

stretches, drills, 100m

Hoka Rocket X2s on

600m - 1:54.22 (34.78, 38.70, 40.74)

Adidas Takumi Sen 9s on

300m - 49.56

Was way short of my goals today.  Wanted to break 1:50 in the 600m, not even close.   My 400m split was a nominal 73.48 and I pretty much died in the last 200m.  I then put on the new Adidas after not full recovery, and ran a slow 49.5.  Was expecting at least 47.  My foot was feeling it a bit after yesterday's weighted squat jumps and I didn't really warm up that much.  A year ago, my first 600s were 1:48 - 1:50.  This is really going slow.  Just have to keep after it.  Will need to throw in a short speed session and another intensive tempo session before I try this again.

My poor workout was probably due to my lack of condition, cold moist weather, poor warmup, and being in the high 142's in weight when I started the workout.  142.5 lbs after workout.   

Unlike the reports I had received, the Adidas Takumi Sen 9s were not really much lighter than the Sen 8s.  Just a few grams.  At 5.7 oz, they're still very light.  

I returned the Nike VaporFly 3s to Running Warehouse and they sent me a message saying they were denying my refund due to lack of tags on the shoes.  BS.  Not only did they not have tags when I got them, there was a hair in one of the shoes.  I was pissed since I had purchased 31 pairs of shoes from this store in 15 yrs.  I called them and they refunded my money.   Geeez.   Those shoes were perfect when I sent them back.  I only ran 300m in them on the track.  Not like I went out on the road and scuffed them and wore them down.  Glad they did the right thing.  

Bike climb, indoor circuit, bad weather

Saturday was nice, mid 60ºs and sunny, but today was nasty.  Rain, fog and drizzle all day, high of 51º.  Tomorrow may be the same. 

Saturday did a Roarkes Cove Rd bike climb in about 23.5 min.  

Today, slept a lot, and tired of being sedentary, did an indoor circuit:

2x20 pullups

2x15 RDLs with 45 lbs

2x20 ab wheel 

2x12 squat jumps w/ 45 lbs

2x15 hip flexor bands

2x30 pushups

2x8 eccentric ham bands

If the weather tomorrow is like it was today, I may wait til Tues to go to the track.  I'll also be getting the Adidas Takumi Sen 9 shoes tomorrow.  

Only 8 weeks til indoor season.  Vadim contacted me about putting together a M60 indoor 4x4 relay world record attempt this season.   If we could get James, and Ron, definitely doable.  We'd only have to average 59.5.   

3x300 tempo

Good training weather in Sewanee, save for a S wind up the homestretch.  Cloudy, 63º with occasional light mizzle, a unique feature of this micro climate.   Trying to fight my way into shape, little by little.  About the same time on avg as my last attempt at 3x3w/3.   Looking back at last year at this time, was doing more volume and overdistance foundation.  I did this same set 1.5 sec faster on avg a year ago, but I was a few lbs lighter.   Maybe I'll try a 600m next time.

Hoka trainers on

stretches, drills, 100m, bands

Hoka Rocket X2s on

3 x 300m w/ 3 min rest - 51.59, 51.97, 55.20  (52.92 avg)

Body is starting to adapt to the task.  My foot tolerated the workout quite well.  If I keep total volumes less than 1000m, I should be ok.  Will up it in the future when I start 4x3s.

Weather change coming.  Temperatures only reaching 50º by Sun and Mon.  Stocked with firewood and with this new efficient wood fireplace insert, I doubt I will use my HVAC heat pump much at all this winter.  

A little lighter today, 141.0 lbs

200s, bike

Another beautiful fall day in Sewanee, mid 70ºs and occasional SW wind.  Did a bike climb from the river on Sunday, and this workout of uptempo sprints today on the track.  

Hoka trainers on

Stretches, drills, bands, 100m

Hoka Rocket X2 trainers on

100m - 13.68

200m - 27.65  (13.47, 14.18)

Adidas Takumi Sen 8 trainers on

200m - 28.29 (13.59. 14.70)

Hoka Rocket X2 trainers on

200m - 27.74  (13.54, 14.20)

These sprints were intended to be near or slightly faster than 400m race pace... rolling, not all out.  I was amazed at how tiring they were.  I took 10 min between the first 2 200s, and after the second one, it took 15 min for my heart rate to dip below 130.  Probably a measure of how out of shape I am.   The Hoka Rockets still impress.  I was surprised I ran slower in the Adidas.  

This was the most I've done on my feet in a while. After getting the boat ready all Sunday morning,  I did the bike climb up Raccoon Mtn in the afternoon in around PR time of 35 min.  It was largely due to my carbon bike, 15 lbs lighter than my steel bike, not due to my fitness.  This was my first time on the big hill with the Cervelo bike.  

My foot was definitely feeling it after 2 x 200.  The Hokas got me through #3.  I've now demoted my Hoka Rincons to warmup and casual shoes.  They're still great shoes but no match for the Rocket 2s.   

Finally, got the boat out for the first time in a year.  Discovered some issues that I'll have to address before I go out again, especially to Fontana, if we go.  

Been eating too much, still 141.8 lbs after workout.  

 

3x300 tempo, USATF dispute

Finally rained today about a quarter inch.  mid 60s at sunset with a cold snap coming.  Sewanee's track was busy so I went to St Andrews bleak track to get my workout in.   The track was wet.  It was my first real taste of pain in a while.  Only 3x3 but it hurt.

Hoka trainers on

stretches, drills, 100m, bands

Hoka Rocket X2s on

3 x 300m w/ 3 min rest - 50.65, 52.10, 55.6

Being so out of shape, I was worried I wouldn't even get 3, but I gutted out the 3rd.   

I must say, these Hokas are fabulous.  They are unlike any shoe I've ever worn.  The most remarkable thing is the height, the lack of ground feel, and the responsiveness.  They look like ordinary shoes, but they sure don't feel like it.   I'm sending back the Nike Vaporflys and have just purchased the new Adidas Takumi Sen 9 at a great price, half of what the Vaporflys cost.  They're coming from the UK so will be 10 days or so.  The Sen 9s are supposed to be same weight or less than Vaporflys.  

USATF copyright claim 

My 400m championship race video from USATF TV that I posted 2 yrs ago was removed and a 'copyright strike' was added to my youtube account.  I was livid.  The person that did this was Colleen Donegan, a 25 yr old kid who just passed her bar exam and is working with USATF in her first job as an attorney.  You'd think she'd have better things to do than police videos of an amateur masters track meet.

The way it works is that if you get 3 copyright strikes on your youtube account, they could ban you for LIFE.  As a musician and music educator who depends hugely on youtube, that would be tough.  I'd have to set up fake name accounts, etc... 

Yes, technically, I did violate copyright law but hell ... it's just a masters meet.  Not like I'm profiting off of someone else's work.  This video hopefully served to inspire and promote others.  Great way to grow the sport.  I had Colleen B, who is also an attorney and our Master athlete USATF rep look into it.  She confirmed it was a violation, but so f'n what?  This was my response to her:

"As a life long musician, I certainly understand the importance of copyrights. Please accept my apologies. Protecting the copyright from unauthorized use of materials is important to prevent those from profiting off of others hard work and creative endeavors. I sincerely regret this action of posting copyrighted material of this amateur sports event that I paid to enter (despite receiving no profit from it) and also regret the possibility it may have inspired others to participate or join USATF (as it was posted on social media where people without a subscription could see it). As a decades long member of USATF, I recognize we certainly don’t need to have too many paying members or participants. I’ll also remember this when I again decide if i want to continue to donate money to the USATF Foundation, as I have done in the past. Also, extend my appreciation to the young new attorney, Colleen Donegan for catching this violation. This exemplary work should be noted and highly valued by all at USATF and will hopefully serve to promote her career. Please pass this apology on to those at USATF and the Masters Track Community. Sorry to have shared this video and sorry to all who may have seen it."

Not to mention they used a video of me racing in their nationally broadcast commercial, don't recall giving them permission for that.  But, I'm sure I probably signed a waiver when I registered.   

gym

Tonight, did the stairmaster for 20min.  Heart rate generally in the 140s, reaching a max of 150 on the highest hills.  Then jumped right on the rower for a 1:58 500m sprint.  I really felt it. Can still feel soreness in my legs from the stairs 4 days ago.  Also did some adductors and eccentric leg curls.

Stairmaster - 20 min - hill program, level 13

1 min rest

500m row 1:58

Will try a track workout on Fri, and if I get on the boat on Sunday, a bike climb up the big hill. 

I hope to start doing more cross training.

Annual physical w/ Dr. tomorrow.  Will drive him crazy with questions. 

Interestingly, my total T tested quite low, 350.  Probably because I didn't sleep well.  Last year, I did a brief squat workout before going in and my T tested at 668, but that probably also caused my high glucose reading.   These T tests are sooo variable.  Really wide swings.   

So much abuse of T among men over 50.  Seems like a redneck thing, artificially pushing T levels way beyond natural.   I think it's a product of the recent conservative preoccupation with gender roles, LGBTs, etc...  there seems to be an emergence of many 'transition stories' of men who've been fat for decades trying to affirm their masculinity and using T.   Most of these pseudo-masculine guys are long on talk, posturing, bulk, and appearance... but short on any significant athletic performance or achievement.   I see them on these FB fitness groups, posing, flexing their biceps, touting their 'fitness.'  Most of them look so old for their age.  

I would say, stay the hell away from T injections unless you test repeatedly below 180, have symptoms, and have made a significant effort to eat, sleep, and train well.  So many drug pushers out there in these gray-market online 'clinics' advertising on social media.   It's sick.   

Happy to be involved in a sport that drug tests.  I will never take T, statins, or any other drug unless I'm critically ill.  

300s, 100s, super shoe test

Beautiful weather continues in Sewanee.  80º today and sunny, calm winds.  Still lingering soreness from the stadium stairs on Friday, calves and quads.   Didn't really do an especially hard workout today, just some moderate 300s to try out the new super shoes.

Hoka trainers on

stretches, drills, 100m

Hoka Rocket X2s on

50m

300m - 47.90

Nike Vaporfly 3s on

300m - 47.59

Nike on left, Hoka on right foot

100m - 14.31

 Nike on right, Hoka on left foot

100m - 13.97

Didn't push it too hard today.  Maybe I'll attempt a 3x300 tempo next time.  Now... the shoe report.

HOKA ROCKET X2  vs NIKE VAPORFLY 3

This is first impression, more testing is necessary to determine the full characteristics of these awesome shoes.  

The Hokas look more like a normal shoe.  The Nikes feel more like a normal shoe.   

Both these shoes are listed as having an identical 31mm forefoot stack.  Measuring them, that's about right, although the Hokas feel taller.  The width is about 6 to 7mm wider in the Hokas at the widest part of the forefoot.  The Hokas weigh 6.7 oz, the Nikes 5.8 oz.   

The biggest difference is that the Hokas seemed to have a sweet spot on the forefoot, as if they're specifically 'tuned' to strike in a certain spot.  The foam feels bouncier than the Vaporflys, maybe a little firmer, giving the impression of running taller.  The Nikes are light, fast, comfortable but don't feel really remarkable in terms of responsiveness.  In fact, I think the Adidas Takumi Sen 8 feel more responsive.  The Hokas really feel more responsive.  

Also, due to the slightly wider footprint and more foam on the lateral side, the Hokas get the nod as being a bit more protective than the Nikes.   

Overall.... first impression:  nod to the Hoka Rocket X2.