Meet list 2023 - season in review

2023 Meet Summary

Good year, considering it's the 4th year in my age group for outdoor season.  (Much better than my 4th yr in M55).  Two more USATF National Masters titles, bringing my total to 9.  Also, hardware from relays at Penn, Poland, and at Nationals.  After struggling with the 400m for the entire season, got the pace right at Nationals with a 57.59 and Bronze.  

#7 World Ranked Outdoor 400m M60 - 57.59   

#2 USA Ranked Outdoor 200m M60 - 26.07  

#1 USA Ranked Indoor 400m M60, #7 World Ranked - 58.93    

#1 USA Ranked Indoor 200m M60m, #7 World Ranked - 26.10   

USATF National Masters Outdoor Champion 200m M60 - 26.07 (semi)

USATF National Masters Indoor Champion 400m M60 - 59.84

USATF National Masters Outdoor Bronze Medalist 400m M60 - 57.59 

Penn Relays - Bronze Medal M60 100m  

400m, 200m, 100m Gold Medals - Canadian National Championships

Relays: 

WMAC Gold Medal X60 4x200m USA mixed relay (anchor)- World Championships, Poland

WMAC Silver Medal M60 4x200m USA mixed relay (anchor)- World Championships, Poland

Penn Relays Gold Medal M60 4x100m relay (anchor) - GPTC

Penn Relays Silver Medal M60 4x400m relay (lead off) - GPTC

USATF Masters Championship Relay Golds:  

  outdoor 4x100m, 4x400m relays - GPTC

  indoor 4x800m

-- INDOOR--

Dec. 17 - Birmingham, AL - Galleria Games 

400m - 59.74 

Jan. 8 - Birmingham, AL - AL vs the South 

400m - 59.42 

Jan. 15 - Birmingham, AL - Emory Showdown 

400m - 61.26 

March 10-12 - Louisville, KY - USATF Masters Nationals

400m - 59.84

4x800 relay - 2:30.61 

March 24-April 1 - Turin, Poland - WMACi World Championships 

400m - 58.96 

400m - 58.93 

400m - DNF 

200m - 26.10

200m - 26.11

200m - 26.66 

4x200 - relay 1:45.08

4x200 mixed relay 1:52

 -- OUTDOOR-- 

April 22 - Sewanee, TN - Mt Laurel Invite 

200m - 26.26 

April 27 - Philadelphia - Penn Relays 

100m - 13.19 - Bronze

4x100 - Gold

4x400 - Silver 

June 17 - Oxford, AL - AL Heat 

400m - 59.17 

July 1 - Nashville, TN - SE Masters 

400m -58.97 

July 8 - Stockbridge, GA - Track Phi 

400m - 59.39 

July 15 - Madison, AL - PTC 

400m - 59.35 

July 20-23 - Greenboro, NC - USATF Outdoor Masters National Championship 

400m - 59.11

400m - 57.59 

200m - 26.07

200m - 26.46

4x100 relay - Gold

4x400 relay - Gold

August 12-13 - Vancouver, BC - Canadian Nationals 

100m - 12.95

200m - 26.91

400m - 59.00 

Total races: 30 (including 7 relays: two 4x200m, two 4x400m, two 4x100m, one 4x800m)

13 meets

100m - 4 

200m - 9 

400m - 16 

800m - 1 

Compare:

2023: 13 meets / 30 races

2022:  8 meets / 11 races 

2021: 16 meets / 28 races 

2020: 4 meets / 7 races 

2019: out for season 

2018: 11 meets / 22 races 

2017: 12 meets / 29 races 

2016: 18 meets / 40 races 

2015: 12 meets / 30 races  

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

3x2x200m tempo

Nice day but windy, low 50ºs, sunny with a SW wind 10-15mph.   I got this workout from Mike V.  It was a killer, probably harder than the 'unholy trinity' 3x3w/3.   Last workout of '23.  

Yesterday, did a good workout of squats, hip flexors, abs, upper body.

Hoka trainers on

Stretches, drills, 100m, bands, 50m

Hoka Rocket x2s on

2 x 200m w/ 1 min rest - 30.57,  30.68  (30.62 avg)

  3 min rest

2 x 200m w/ 1 min rest - 30.25, 33.68 (31.96 avg)

  3 min rest

2 x 200m w/ 90 sec rest - 32.28, 34.81 (33.54)

The second rep of each group was into the wind, which made it really tough.  I thought I might be able to avg 30,31,32 on the sets all w/ 1 min rest, but no.  Really lucky to get all six 200s in.  Maybe could do better with no wind.  Had to take an extra 30 sec rest before #6 or I would not have made it.  

I may have been a bit under fueled as I am trying to get light.  139.4 lbs after workout.

Friday's meet schedule and heat sheet have not been announced, but it is a thankfully small and quiet meet with just me and Dave C. - a 73 yr old elite master, running the masters 400m.  We should have good lanes.  Dave is pretty amazing.  He's a world Silver Medalist in the M65 age group (Spain) and is capable of running 65 or even faster, truly world class for his age group.  We shouldn't interfere with each other. 

Turning cold again and my Tues and Thurs workouts will be in the low 40ºs and upper 30ºs.  

Happy New Year 

   

cold tempo, 2x4x150m on turf

Yesterday, I did a hard climb up Roark's Cove rd in just over 21 min.  Really put out.  

Today was one of those dark winter days, but I've seen worse.   34º, N breeze, snow flurries, wet track, cloudy and dark... so I decided to do tempo on turf.   After warmup, still ok for shorts, T, and gloves.  

Hoka trainers on

stretches, drills, 100m, bands, 50m

4x150m w/ 30 sec rest ~ avg 24.4

10 min rest

4x150m w/ 30 sec rest ~ avg 25.2

For the first set, the wind quieted down so it didn't feel too bad.  Second set was not complete recovery, HR still about 114 to start.  I'm feeling in pretty good shape as I can sprint a 150 in 23 sec and it's easy, don't really feel any fatigue til 10-15 sec after I stop.  This still qualifies as intensive tempo because it's faster than 80% of my 400m race pace at 150m, which should be about 20.5.  (20.5/.8= 25.62). 

So, it felt ok... and I even went for a hike with Roya afterward, climbing down and back up Green's View.

Some people get confused about the term tempo.  There is 'extensive tempo' and 'intensive tempo'.  Extensive is high volume and slower.  Intensive is lower volume and at least 80% of race speed.  Both use limited rest.

For me, I can't do the volume anymore like 600s, 800s, etc... so intensive tempo is the best bang for the buck.  

I was looking back at photos from Xmas 11yrs ago, the day I swept snow off of lane one at the SV track and ran 5x600m in spikes around 1:55.   Not doing that again.   

I'm light.   140.1 lbs after workout.   No more chocolate or nut snacking.

Next workout is better weather, sunny 50º but some wind on Sunday.  

Update:  I'm booked for USATF Masters Nationals in Chicago in March.  Got the flight, car, and hotel for under a grand, not bad.    

Indoor Schedule 2024

I actually bought a ticket to attend the USATF SE Masters Indoor Championships in Gainesville, FL in Feb., so I can visit my parents again.  I also registered for the Jan 5 meet at the Crossplex.  

So here are the meet possibilities:

Jan 5 - Birmingham AL vs South

Jan 12 - Vanderbilt (DI college meet) 

    *or

Jan 14 - Birmingham Emory (DII & III college meet)

Jan 28 - Birmingham Coach Miami

Feb 11 - Gainesville, SE Masters

March 3 - (outdoor) Rome, GA, Berry College

March 21-24 - Chicago, USATF Indoor Championships 

I haven't raced at Vandy in several yrs and they're now under new management, entirely female staff.  Entry does not seem to be restricted or by permission, yet.   It is a 300m flat track, very fast, my masters PR of 55.11 is on that track from 2015.   If I could race there, I would likely not race at Birmingham 2 days later.  

The Chicago trip will be more expensive than usual due to the urban situation, so I may not risk injury and run a 200m before Nationals, although I will likely sign up for it at SE masters.   That gives me 4 or 5 races before Nationals.   Berry College has an early outdoor meet but if it's cold and windy or rainy as is often the case, I may not go.  

As I have said, I will likely wind down my competition for the year in April with maybe the local college meet and Penn Relays on April 25.   That will likely be it and I'll start thinking about Nationals in '25 at Mt SACs in CA when I move up to M65 and again do battle with Ron H. and Ben J. 

300, 200, 4x150 tempo

Last 'warm' day for a while.  Back in Sewanee, was about 50º and mostly sunny, light S wind.   Did a few 400m race pace sprints and then a tempo set on turf.

Hoka trainers on

stretches, drills, bands, 100m, 50m

Hoka Rocket X2s on

300m - 42.69 (13.07, 14.18, 15.49 /  27.25, 15.49)

200m - straight, turn - 27.96 (13.62, 14.35)

4 x 150m w/ 30 sec rest on turf ~ 24.6 avg

The 300m was definitely faster than 400m race pace.  It was the fastest 300m in trainers I've run this training season.  Definitely too fast.  At that pace, I would've run the last 100m in 17.  Adjusting for no spikes, it would be about the same split I ran at outdoor Nationals (about 42.0).   I then pulled it back a bit and tried to hit 28 in a 200m and got it.   I brought my spikes and put them on thinking I would run the 200m in them, but after a short jog, I took them off.  Too hard on the feet.  With spikes, it's usually one and done.  Hokas are much more forgiving.

The tempo set was very much easier than the last one like it I tried.  Getting in shape is like chipping away at a long term project, so maybe there is some progress. 

Holidays weren't too damaging to my weight.  140.2 lbs after workout.  I eat really low cal / carb meals and have been making up for the small calorie intake by eating chocolate and nuts at night.  That needs to stop to get into the 130s.  Just need to snack on meat or vegetables instead.   

All of my speedwork so far this season has been rolling start.  Still haven't done any acceleration work or anything from blocks or crouch start, except for weight pulls. 

Next track workout on Friday looks cold, 35º, cloudy, windchill below freezing.  Snow possible that night.

 

Xmas morning sprints 8x100m tempo

With rain threatening, I was out the door at 6:40am to the Villages track.  Still dark, mid 60ºs, cloudy and humid.  The Villages Track Club was supposed to be there, but no one showed up.  6 yrs ago, I trained on Xmas morning on this same track with the club.  I did not one person, not even one car drove by in the 15 min+ I waited.  I was really tempted to jump the fence, but being a stranger in a strange land, I worried about being charged with trespassing, as I don't know the local protocols.   So, about 7:15, at dawn, I drove several miles to the Sumter youth soccer facility.  I was the only one there.  Light rain started.  I warmed up under a pavilion and ran a 100m warmup, then a 100m stride.  It did not feel good.   The turf was dug up by rodents in some sections and wet, so I thought I should just stretch a bit and leave.  But I found a 100m stretch that was pretty level and firm and decided I should do something.   Glad I did.

Hoka trainers on

stretches, 2 x 100m

8 x 100m w/ 30 sec rest on turf ~ 16.5

I contacted Rick R. from the Villages track club and told him they were slackers for not being there.  He says it is "the only day they officially have off."   I sent him a photo of me doing a workout on Xmas morning on that same track 6 yrs ago.   "Must be a new rule," I said.  

About 141 lbs after workout.

There is a new indoor track facility in Gainesville, FL.  There are having the SE Masters Championship there on Feb 11, so I bought a ticket and rented a car... super cheap, $290 for both car and flight.  Plus I can visit my parents again.

LOCKED OUT!

Plan B: Sumter Co. Soccer Field

Bike climb, hill sprints

Thurs did a hard bike climb up Roark's Cove Rd in 21 min flat, and then traveled to FL on Friday to visit parents.   There is not a track here available for regular use so I run this ~170m hill just outside my parents house on the sidewalk.  The last time I did this was July 4 weekend in '21 when I came down here for a track meet and it was canceled. 

Hoka trainers on

stretches

10 x 170m hill sprints ~ 29.5 sec

It was tough, even taking ample rest between the last 3, more rest than just walking down.  The first one was 32, then 30, then all others were under 30 sec, last 2 under 29 sec.   It's comparable to running a 200m.  This was a big volume workout for me.

Packed an old pair of Clifton 1s for this workout.   I may go out xmas morning because that's the day the local masters track club has reserved at the local track.  It truly sucks because it's between 7-9am.   I never train at that time, and there's no bathroom there. 

About 141 lbs after workout.  

300, 150, 3x150 tempo

Weather ok, upper 40ºs, dry, and a light winds.  Did a couple faster near race pace sprints and then a short tempo set.  

Hoka trainers on

stretches, drills, 100m, bands

100m - 15.06

Hoka Rocket X2s on

300m - 44.28 (13.71, 14.63, 15.94 / 28.34, 15.94)

150m - 20.23 (6.56, 13.67)

3x150m w/ 30 sec rest - 23.83, 24.53, 26.70

Had intended to do 4x150 w/30sec but started too fast.  May go out tomorrow or just wait til Sat and run hills in FL.  

141.1 lbs after workout.  

Winter solstice and the sun is setting right in the center of my view.  

3x300 tempo

Not as cold today as predicted but windy.  WNW winds gusting over 20mph, sunny, mid 40ºs at the Sewanee track.  Unfortunately, the near turn under the trees was still wet and slimy.   Another session of the unholy trinity.  

Hoka trainers on

stretches, drills, 100m, bands

Hoka Rocket X2s on

3x300m w/ 3 min rest - 48.36, 50.84, 51.84 (50.36 avg)

100m - 13.78

Hard as usual and a respectable average, within a half second of my season PR, ok considering conditions.  Glad to get it done.  

Yesterday I did a bike ride with some climbs and a set of single leg squats (30x w/ 45 lbs each leg), pullups (20), ab wheel (20), pushups (30) ... not much, just to stimulate the muscles.

140.7 lbs after workout.

Similar weather Wed, not as sunny and not as windy.  

not racing. Neg split 400, 4x150 tempo

No meet.  I registered and decided not to go after seeing I'd get lane 2 and was just tired today after being on my feet all day yesterday and getting up early to attend a university function.  The meet director sent an email out apologizing for not capping the meet at 1600 because 1900 registered and they're going to run heats of 10 in the 400m on a 6 lane track. Meet Director said, if they didn't do that, the meet would last til 2am.     Screw that, not driving 3 hrs for that.   

Just goes to show that track - both indoor and outdoor - is alive and well here in the SE.  This was basically a youth meet and most of the kids are on local track clubs, mostly from AL and GA.  1900 is a huge turnout for a one day indoor meet, they'll go from 8am to 11pm.   In my hometown in Binghamton, NY... they don't even have a single youth track club, just a 'runners club' which is mostly adult road racing.  I counted 70 youth track clubs in just AL and GA alone represented in this meet.  Others from TN, AR, FL, MS.  

Today, I really wasn't feeling it but as usual, I got it done.  Windy, cool and cloudy, low 50ºs, sporadic drizzle.    Glad to get this in because it's supposed to rain tomorrow.  

Hoka trainers on

stretches, drills, 100m, bands

50m - 7.56

neg split 400m - 64.95 (33.43, 31.52)

4x150m on turf w/ 30 sec rest - avg ~25.5

Was aiming for 35/30 in the neg split 400m, and the last 100m was pretty bad, over 16 but into a headwind.  

Next workout will be Monday and it's going to be very cold and windy, but at least sunny.  In the upper 30ºs with windchills below freezing.  

140.9 after workout.  Ate a bit more after I decided not to race.  

Next opportunity to race will be Friday, Jan 5 and this looks to be a much smaller meet.  Smaller the better.  All meets same place, Birmingham.   

3x200 tempo

Did a brief conditioning workout at Marist today, it was still cold so didn't want to run fast.  Low 50ºs and a bit of wind, mostly sunny.  

Hoka trainers on

stretches, drills, 100m, bands

Hoka Rocket X2s on

3 x 200m w/ 1 min rest - 31.34, 31.00, 33.54

2 min rest

100m - 15.12

It felt pretty hard despite the slow times.  Still not 100% about the meet Sat, even if I do enter.  Will depend on the lane.  Me included, there are 6 right now.  If they put us all together, I'd have lane 2 and that would dissuade me from going, and I would waste the $30 entry fee.

139.8 lbs after workout.  First time under 140 this season.

400m TT

Generally good conditions at the Marist track today for a time trial, a bit cold, low 50ºs, but no wind.  It was a tough time getting it in with all the teams practicing on the field and the track hurdlers using the back stretch.  I warmed up, ran some 100s, waited, and waited, and finally before sunset, with the temperature falling to about 50º, I put the spikes on and it went pretty well. 

Hoka trainers on

Stretches, drills, bands, 2 x100m

Hoka Rocket X2s on

100m, 100m - 14.44, 13.72

2x50m 

Adidas Prime SP2 spikes on

400m - 59.13  (13.20, 13.93, 14.96, 17.04 / 27.13, 32.00)

Happy to have run under a minute but my splits were really off.  The time is to be taken with a grain of salt since it was a rolling start, and on a very fast Mondo track, (faster than the old Sewanee track - my home base).  Was shooting for 29/31, but ran 27/32.  My 200m split was almost a second faster than my Nationals season PR split.  300m split was 42.09, close to Nationals.  My pace awareness was really off.  I should have been at least a second slower on the first 200m.  My last 100m was a drag.  It needs to be under 16.  It probably would have been if I went out in 28.

Anyway it was encouraging.  I may give it go this weekend, but it's not an ideal situation with the day's schedule.  I'll decide soon.

140.4 lbs after workout.

200s, 100s

One of those days, mid 40ºs, windy, cloudy, and wet with occasional light rain at the Marist track in ATL.  But, gotta keep to the training schedule.  Didn't do much, but glad to do something.  Did a brief conditioning set plus a few 100s and that was it.

Hoka trainers on

stretches, drills, bands, 100m, 50m

Hoka Rocket X2s on

2 x 200m w/ 1 min rest - 28.57, 30.78

2 x 100m - 13.98, 13.94

The 200m set was fine, the first 200m was close to race pace considering in trainers and the conditions.  The 100s were estimated to be close to 400m pace.

It was a miserable day for weather and glad the rain stopped during my sprints, but it started again just as I finished.  

Tried a new lidocaine patch on my foot.  Didn't seem to do anything, although the foot felt ok today due to the low volume.  Will probably go back to capsaicin patches.

140.5 lbs after workout.  Trying to reduce my food volume.  

Should be low 50ºs, dry, and calm winds for Tues session.  May bring the spikes to help me make a decision about racing Saturday.  

Curious about this sign, seems like a good idea... but hey, kids need to train and race too.  

 

 

300s, 100s

I had thought I might try a time trial Friday, but I decided not to, didn't bring my spikes.  It was a bit too windy but otherwise ok, 55º, partly sunny.   So, I tried a few 100s and 300 at race pace.  It was terrible.   I am not ready to run a sub 60 sec 400m.   Very discouraging.  I may not race next Saturday.

Hoka trainers on

stretches, drills, 100m, bands, 50m

Hoka Rocket X2s on

2 x 100m - 13.84, 13.23

300m - 44.35 (13.35, 14.53, 16.47/ 27.88, 16.47)

300m - 45.20

4 x 50m 90lb weight pulls 

Definitely started the first 100m too fast and by the 3rd 100, I was actually starting to rig up toward the end of the 300!  My form is too labored and inefficient, too much effort.  44.3 isn't terribly slow in trainers, but I should be at least a second faster with a lot less effort.  I guess I shouldn't be surprised, I've done almost no speed work yet.  Even the 61.1 I ran in spikes a month ago, the first 300m was only 44.41.   Adjusting for spikes, 44.35 would be like ~ 43.7.   Still slow.  Maybe just a bad day.  I was on my feet all day the previous day winterizing my boat and moving firewood, so maybe a bit of fatigue.  I don't know.  But anyway,  I ran one more with more even splits then did some weight pulls with the harness.  

I could go down there and run a 200m next weekend, but a little spooked about that.  It was this meet 2 yrs ago that I injured by proximal ham running a 200m that took me out of the sprints for the season, (I ran the 800m instead that yr, ugh!).  

I just need more speed and technical work along with the conditioning.  My 100m times suggest I have the speed I need but more speed endurance and speed reserve is needed.   I need to be comfortably running at least a 43.5 300m.  My 300m split at Nationals when I ran my season best 400m (57.59) was at least 42, maybe 41.8.  

Training in ATL now.  Weather is a problem tomorrow, rain most of the day but may be able to get out near sunset.  Tues looks to be ok, but still cool, low 50ºs, less wind than yesterday.   Maybe I'll put the spikes on and try a 400m on Tues then decide on Sat's meet. 

140.4 lbs after workout.

3x300m tempo

The unholy trinity again, in Sewanee, 41º, partly sunny, winds N-NW.   I really didn't feel like it today, but I still pulled a season PR best avg time, despite the wind and having been on the bike a lot, and being a bit heavy. 

Hoka trainers on 

stretches, drills, bands, 100m, 50m

Hoka Rocket X2s on 

3x300m w/ 3 min rest - 48.45, 49.85, 51.38 (49.89 avg)

First time under 50 sec avg.   The last one was tough and I was on the ground for a couple minutes.   

Was still 3 lbs heavier than I need to be.  141.9 lbs after workout.  

Doing the blood glucose test again.  Very interesting results:

188  -  7 min after workout

132 - 35 min after workout

102 - 65 min after workout

Bike climb... Last day on the river for '23

 I wasn't going to do anything today, but my foot felt fine and I was on the river for my last day, the weather was good, low-mid 50ºs and sunny, breezy, so I did one last bike climb and I really tried.  

Bike Climb  - Raccoon Mtn.  

PR time = 31:57 to East Overlook

It was a massive PR, by more than 2 min.  I got my butt off the seat and sprinted some of the steeps.  It was a good workout.  

I still weighed 142.4 after getting home, so no gain there.  

I'm planning a track workout tomorrow.   Last partial day of school Wed., Faculty meeting Thurs, winterize my boat Thurs PM, and track workout Friday.   Will be training in ATL on Sun, Tues, Thurs.  Possible race on Sat. 12/16.   Weather looks good except for cold tomorrow, and rain on Sun.  

Sure enjoyed this years boating season.

Leaving the dock at Raccoon Mtn for the last time in '23.

hill training, bike and 150s

 Last boat trip of the year and it's been a good one.  Yesterday, met Bill M. for a bike up Raccoon mtn,  and did it in near PR time although I didn't time it, ~34 min to the E. Overlook.   Weather was great, sunny, low 60ºs.

Today, Monday, it was a tad cooler and windy, upper 50ºs on Raccoon Mtn. 

Hoka Clifton 1 trainers on

stretches, mile bike warmup

6 x 150m hill sprints - 27.59, 25.90, 24.97, 25.15, 25.30, 26.01

These were quite a bit faster than my first set of these last weekend.  First was really a warmup.  The fourth one felt the best and the least effort.  The third was pretty much all out and exhausting.   I took a good amount of rest but certainly not full.   Running a 150m hill under 25 isn't bad.  

My hill.

I'm glad I went out today because if I do race on the 16th, I can go every other day from now til then.   Wednesday is going to be real cold, windchill about freezing, hopefully there will be sun and not too much wind.  

I think I'm doing ok with my weight although I don't have a scale out here of course, been eating mostly high protein (chicken breast) and fat (nuts).  Only carbs are from sugar, juice, and an occasional cracker.

Last boat trip of the year, spending my last night tonight.  Will be in the 30ºs by morning.  Quite a wind on the river mid afternoon.  1 to 1.5' waves going against the current.  

2x150, 2x100, weight pulls

Friday was dark, fogged in, wet, N wind, but not cold, about 55º at the Sewanee track.  Was going to do 150 tempo sets on turf but 2 lacrosse boys took the field and ruined that plan.  So, I did somewhat of a speed workout, running everything a bit faster than 400m race pace.  

Hoka trainers on

stretches, drills, bands, 100m, 50m

Hoka Rocket X2s on

150m - 19.85 (12.88, 6.97)

150m - 20.23 (13.09, 7.14)

100m - 13.10

100m - 13.22

2 x 50m 90 lb weight pulls on turf

I ran the 150s - 100m straight, 50m turn.   The last 100m I tried to relax and simulate 400m race pace, it was still too fast.  I did just 2 weight pulls and the last one seemed exceedingly hard.  The whole workout seemed way too hard for the small volume.  Still a long way to go before in sub 60 sec 400m shape.

141.4 lbs after workout.  I need to start making some sacrifices or I'll never get to race weight.

One of 'those days' in Sewanee....