300m, 200m

Back on the track after a long hiatus.  Beautiful weather, 68º sunny.   I ran my first 300m today on the new track and followed up with a 200m.  Not all out but at a brisk pace.  Both sprints, I predictably faded at the end, but it's a good start.  My foot was feeling better, and would have felt much better if I hadn't hiked yesterday on some rocky trails.  Couldn't resist the beautiful weather.

Hoka trainers on

stretches, drills, 100m, 60m, bands

Hoka rocket x2 trainers on

50m stride ~ 7.2 

300m - 46.34. (14.44, 15.30, 16.60)

200m - 28.40 (13.48, 14.92)

I wanted to do more but I waited a bit too long after the 200m while talking with the track coach.  HR hit 181 at the end of the 300m, 174 in the 200m.  Have noticed an interesting phenomenon in regard to HR and breathing.  Sometimes during recovery, my HR can drop below 130 while I'm still breathing hard.  I remember times on the bike when my HR was 160 and I wasn't breathing hard at all.   Don't know what this means.

Anyway, as I build up, maybe next time I can try 2x300m w/ 3min rest and aim for avg of 50 or so.  My 46sec 300m might have been faster since I seemed to have drifted to the outside lane on the turn.  Again, first time running turns on this track and the setting sun was in my face.  This would equate to a mid 60s 400m pace.  I think I could run about a 64 right now.   Long time to go before outdoor Nationals.  I hope they pin down a date by Xmas.  

140.9 lbs after workout.   Now that Roya is gone, I can be a bit more conscientious, both in my training in music and athletics.  Still planning a bike climb Sunday with Bill.  

Bike climb

Bike climb today, pretty hard effort, just under 23 min to do the Roark's Cove Rd climb.  Must be getting in better shape as the heart rate per effort is less than it was.  Cool tonight, in the low 60ºs, not cold.  Still t-shirt weather.  

Roarke's cove rd. bike climb - 22:58

Max HR - 180

Avg HR - 159

HR over 170 - 4:40

HR 164-170 - 9:11

Will try to do some resistance tomorrow and track on Tues.  Next 2 days in the upper 60ºs and sunny.  Friday cooler, only about 60º but sunny.  No freezing weather in the forecast.   They predict a colder and snowier winter than usual.  

Love this time of year.  Work for the semester is winding down, student concert over, just 2 work weeks left (but they'll be just 10 hr weeks).

Planning on another boat trip on Sunday and bike climb with Bill.  

Happy to say, foot is feeling better.  May try a 300m Tues.  Sure is taking a long time to get back in 400m shape.  Not even close.   

100s, 50s

Short speed session.  Still very little speed.  Guess it's going to take time.

Hoka trainers on

stretches, drills, 100m, bands

100m on turf - 15.70

Hoka rocket X2s on

2 x 100m - 13.53, 13.66

2 x 50m - 6.90, 6.83

Sprints were 3 or 4 step rolling.  

141.7 after workout.

Foot felt a little better, may try running longer sprints on Tues.  Maybe start doing some weight pulls as well.

tempo 150s on turf

Good training weather, mid 60ºs, partly cloudy, breezy.  I ran 7x150 today in 3 sets.  It was hard.

Hoka trainers on

stretches, drills, bands, 100m

Hoka Rocket X2s on

3x150m w/ 30 sec rest - avg ~26.5

2x150m w/ 30 sec rest - 23.75, 25.08

2x150m w/ 30 sec rest - 24.85, 27.5

Heart rate hit a max of 183 on the first set.  

141.0 lbs after workout.  

I think I'll stick with the Tue, Fri, Sun workouts, with Sunday being bike, Friday speed, and Tues conditioning/tempo.  Maybe I'll try a 300m some Tues to see where I am.  Doubt I can break 45, maybe 46.  Wonder how my foot will hold up to running a turn, haven't tried in months.  

Weather looks ok for Friday, still 70º.  Weekend rain, but Tues looks good.   Still no freezing weather in the forecast.  

Need to get on the weights/resistance on Sat and Mon.   

Bike climb

Bike climb up Raccoon Mtn with Bill again.  We took it much easier this time, a few minutes slower than last Sunday.  

HR was much more reasonable this time.  Over 170 for just 5:48 total, over 179 for less than 2 min.  Peak at 181.  

Cloudy. fair weather.  Temperatures generally in the 60ºs.   Fall colors are late this year.  Warm weather forecast to continue.  Highs upper 60ºs to low 70ºs in Sewanee.   T-shirt weather down the mountain. 

Hard to believe just 3 full weeks of school left this yr.

View from the top, and an unusual fellow mariner this morning on the river. 

  

short speed - 50s

Foggy and cool at the Sewanee track, about 61º, mostly calm winds.   I did my first short speed workout, not much but it was a start.  50s with a 3 or 4 step rolling start.  

Hoka trainers on

stretches, drills, bands, 100m

50m on turf - 7.40

Hoka rocket Xs on

4 x 50m (track) - 6.71, 6.81, 6.79, 6.50

Wasn't much but ok.  Just the last one felt right in terms of form, last one was all out.  I wanted to do more but I felt a soreness in my R quad.  Probably a slight tweak.  Typical for early season short sprints.  

I'm planning to do the same bike climb on Sunday with Bill and then a tempo workout on Tues.  Forecast for Sunday, perfect... low 70ºs.  

Really getting tired of 150s on turf, would like to run something further, but I know my foot can't handle much volume on the track.  Maybe just a 2x200m w/ 1min ... or something.  Really depends if I have full use of the field.  When I do, I should use it.  One of these days, I'm going to put the spikes on and try to float through a 300m.  It'll be hard on the foot though.  

141.5 lbs after workout.

Today was one of those spooky cozy days in Sewanee as the fog descended at evening.  

  

Coronary calcium scan - UPDATED

Today, the result of my coronary calcium scan:  Zero.  Again.  Same as 7.5 yrs ago.

The scan comes with a disclaimer:

TECHNIQUE: Computerized axial tomography of the mediastinum was performed without contrast material. This study is performed without intravenous contrast and its sensitivity for pathology is reduced. This includes the detection of neoplasms, abscess, pulmonary embolism, and aortic dissection.

I asked Dr. Gary about a more detailed scan, but he said this was good enough, without me exhibiting any obvious pathology.  

Researching on this test, I found:

"...guidelines make a large distinction between CAC = 0 and CAC >0. ... Once detected, CAC progresses... Because of the exponential nature of CAC, its relationship with risk is logarithmic, that is, each successive increase in CAC translates into a smaller increment in risk. Thus, quantifying high scores versus very high scores contributes only moderately to improved risk prediction. An important concept is that most of risk stratification occurs with the CAC score range between 0 and 100."

So, it seems that CAC = 0 is way better than CAC = 1, because once established, it progresses.

In terms of mortality, I read that:

Cancer was the leading cause of death for patients with baseline CAC = 0, whereas CVD overtook cancer above a threshold of CAC >300.

OK, so I'm probably more likely to die of cancer than heart disease.  

My scan did show a hepatic cyst on my liver, so maybe that will be my death?  These are somewhat common, usually benign, and in 18% of the population.  Anyway, added a liver cancer test to my Ulta test package.  I'm getting both lipid fractionation tests, standard lipid panel, alipoprotein profile (A&B), and the AFP liver cancer screening...  all these tests for less than $170 with the Halloween discount.  I'll probably do it in Dec sometime.  Afterward, I'll be able to further assess my CVD risk and make a decision about statins.  

Dr. Gary had some encouraging words:  

"Zero means you have incredibly low cardiac risk. We usually don’t repeat this as we don’t have a handle on what progression means in terms of risk. Zero make less of a case for a statin drug. Hepatic cysts are very common. No need to pursue this further. Means nothing. Annual Skin cancer screening with a dermatologist and colonoscopies every 5-10 years are what I would recommend for cancer screening. Also, prostate cancer screening with annual PSA testing IS worthwhile despite historical commentary that it is not. And you do not need a stress echo or ECG. Given your cardiopulmonary fitness and CAC = 0, an ECG and/ or stress test will add nothing to determine your risk."

And... JP said it is immoral and impure to take drugs.

UPDATE:

I spoke with Allan T., orthopedic surgeon, fastest man in the world over age 60 (60m, 100m).  He sent me this form that assesses the 10-year risk of the following ASCVD events: 1) CHD death, 2) Nonfatal MI, 3) Resuscitated cardiac arrest, 4) Coronary revascularization in patient with angina (bypass?).

According to this form, my risk of a 'cardiac event' in the next 10 yrs is not 'incredibly small' but is listed at 6.9%.   

Allan has values similar to mine and worse, has a family history with his father having a heart attack at age 55.  But he eschews statins.  

Although not a cardiologist, he agrees with my theory that 'running the engine hot' or pushing HR to max a couple times a week may have anti-arteriosclerosic benefits.  

150s on turf ... again. CVD studies.

 Low 70's, sunny, light breeze and dry as the exceptional weather continues.  Happy to have the field.  Took down the volume and upped the speed a bit. 

Hoka trainers on

stretches, drills, bands, 100m

Hoka Rocket X2s on

3 x 150m w/ 30 sec rest - 24.71, 26.08, 27.40

2 x 150m w/ 30 sec rest - 22.48, 24.74

150m - 22.01

Only 900m total but a little speed.  It was plenty hard.  HR maxed at 182 1st set, 179 second set, and 167 on the last one.

Staying relatively light, eating more fiber and fruit, and less meat and vegs past few days, mostly because Roya is gone.  

Weight is decent, 140.5 after workout

CV Health

Seeing contradictory findings about LDL and CVD, it seems that the technology is improving beyond the standard lipid panel.  This study, really a commentary on recent research, says...

There are several subclasses of LDL-C, including large floating (lb), intermediate, and small, dense (sd) LDLs. Recent studies have shown that sdLDL is more atherogenic than other LDL subfractions and that sdLDL-C is a higher-accuracy prognostic biomarker for overall CVD than total LDL-C....   Apolipoprotein B (ApoB), containing lipoproteins of less than 70 nanometers in diameter, can traverse the endothelial barrier, particularly when the endothelium is compromised, where they may become ensnared following interactions with extracellular components such as proteoglycans. Subsequently, they are retained within the arterial wall and further begin a very complex process that ultimately leads to an atheromatous plaque.  

There are now tests that are reasonably priced and available called Lipoprotein Fractionation NMR test that utilizes Nuclear Magnetic Resonance (NMR) spectroscopy to give values of these subclasses of LDL.  However, the study warns:  "further studies are needed to establish a series of standardized methods and guidelines in order to evaluate sdLDL subfractions and properly adjust the current clinical practice."

Affirming this link of sdLDL with CVD in this study discussion:

 - The Quebec Cardiovascular Study showed that small LDL subfraction levels were independently correlated with coronary heart disease (CHD) risk in 2072 men over a 13-year follow-up period. Contrariwise, large LDL particles were proven to have no predictive value in this matter. 

- Atherosclerosis Risk in Communities (ARIC) and the Multi-Ethnic Study of Atherosclerosis (MESA), proved a directly proportional relationship between small, dense LDL-C levels and the risk for ischemic heart disease. 

- Quebec Cardiovascular Study, no relationship with large LDL particles was found. 

- The Stanford Five Cities Project and the Physician’s Health Study also proved that a small LDL-C diameter is an important univariate predictor for coronary artery disease (CAD).

Within this study review, some other interesting results:

- We have multiple pieces of evidence to show that lowering the LDL-C beyond the recommended goals can further reduce the number of ASCVD events (heart attacks).

- The Study of the Effectiveness of Additional Reductions in Cholesterol and Homocysteine (SEARCH) study compared the effects of two different doses of simvastatin (20 mg and 80 mg) on 12,064 people who had previously suffered a heart attack in a double-blind trial. After two months, the 80 mg group had a 0.51 mmol/L (19.7 mg/dL) lower LDL cholesterol level than the 20 mg group, but this difference was reduced to 0.29 mmol/L (11.2 mg/dL) after five years. There was a nominal reduction in nonfatal myocardial infarctions in the 80 mg group, but the primary endpoint of major vascular events was reduced by only 6%

- A study published in 2020 by C.D.L. Johannesen et al. prospectively evaluated 108,243 subjects with a median follow-up period of 9.4 years in order to evaluate the correlation between the serum levels of LDL-C and all-cause mortality, and concluded that the association between LDL-C and the risk for all-cause mortality was U-shaped, with both low and high levels associated with an increased risk of mortality the lowest overall risk being observed at an LDL-C concentration of about 140 mg/dL–3.6 mmol/L. (so maybe LDL 150 isn't terrible? But which type!)

- Another prospective study based on a cohort of 14,035 adults aged 18 years and older, with a median follow-up period of 23.2 years (with a mean age of 41.5 years, 51.9% women), noted that both very low and very high LDL-C levels were associated with increased risk of CVD mortality. In particular, very low LDL-C levels were associated with a higher risk of stroke and all-cause mortality

- Other study suggested a link between low LDL-C and stroke, but not clinically confirmed as caused by statin therapies.  

Cleveland Clinic posts some values that are helpful in assessing risk from the test result:

https://www.clevelandheartlab.com/tests/lipoprotein-fractionation-nmr-with-lipids/

 

However... there are other methodologies for measuring lipid fractionation.  Ulta lab offers both.  The other is called "Ion Mobility Lipoprotein fractionation"

This study says it's better:  "Ion mobility appears to provide greater resolution of the pro-atherogenic effects of VLDL than other methodologies"

More on Ion Mobility test here from Quest: 

This LDL fractionation isn't the endall, as Quest states:

"  ... based on large population studies showing that people without coronary heart disease tend to have an abundance of large, buoyant LDL particles (pattern A), and people with coronary heart disease tend to have an abundance of smaller, dense LDL particles (pattern B). However, the literature suggests that CVD risk is conferred by a trio of factors that define the atherogenic lipoprotein profile (ALP). The ALP includes elevated small LDL particles (pattern B), low levels of HDL-cholesterol, and often an elevated fasting triglyceride concentration."

UPDATE:  I asked Gary about this (heart surgeon), his response:

"I have been aware of small particle LDL as possibly a stronger prognostic indicator of overall cardiovascular risk. I would encourage you to pursue the measurement of the subclasses of LDL. While I suspect there is indeed some merit in the notion that the small particle LDL is a more potent instigator of atherosclerotic disease, I am much less sure that diet, exercise and even any of the medications we currently have available can impact (lower) the level of this subclass. There is ample data, however, to show that getting your LDL-C below 100 (and if you are a diabetic, closer to 70) will lower cardiovascular event risk (heart, stroke). As a cardiac surgeon, I do believe this and have seen positive results in my patients who lower LDL-C...usually with medication as diet and exercise can only do so much when the liver is genetically programmed to churn our LDL-C."

Bike climb - Raccoon Mtn

Joined Bill M. for a big bike climb up Raccoon Mtn.   To the first overlook in a respectable 35 min or so.  Quite a workout, almost 13 miles, 1624' total climb.  

I attacked the climb pretty hard and died at the end where my HR was at or above 179 for nearly 8 min (179-184).  Overall, above 170 for 17:09, 153-164 for 19:57. 

In regard to CV health, Bill agrees ... good to 'burn the engine hot' a couple times a week.

Bill M.'s HR by contrast (via watch) peaked at 158.   My average was 148, including breaks sitting around.  

I was biking comfortably, not out of breath with HR over 160. 

We got the photo below from a guy with a drone.  

Decided it was time to start wearing my helmet

About 2 weeks from peak color.  I may possibly come out a few more times before Dec.  This is my boating season.   

Will do a running workout tomorrow, I hope, but since I'm here, tempted to do the climb again today, Monday.  

stairs / CV health

Friday at MTSU, I had a busy day.  Ran stadium stairs in the morning, faculty meeting, then moved 3 huge old TVs to recycling (total weight for 3 TVs = 224 lbs), then had to repair a door, door frame and a panel that had rotted out on my porch.  I didn't finish until 8:30pm.  On my feet the whole day, my foot and lower back were hurting.  

Hoka Rocket X2s on

Stretches, drills

12 x Stadium Stairs

The stairs were a bitch because I had eaten late the night before and had acid stomach.  I paused after 3 to go to the mens room.   Although hard, it wasn't that great of a workout since I was resting after every rep past #8.   Heart rate did hit 170+ on those sets of 3.  

Incredible weather continues.   It was 85º in Murfreesboro, TN yesterday.  Planning doing a big bike climb with Bill tomorrow from the boat on Raccoon Mtn.   

Health

My Dr. said if I had an CCTA angiography, it would cost me potentially $1000-2000 out of pocket because insurance wouldn't pay.  So ordered another Coronary Calcium CT scan which is cheap, $50.   That will be this week.

He again suggested to start a low dose statin.  But I told him that I was going to try a few new things to see if I can delay the seemingly inevitable lifelong statin drug dependency.   

I will test again with Ulta lab my lipid panel in early Dec.  These are the steps things I'm going to add to my LDL lowering regimen:

- Limit espresso coffee:  My abuse of coffee as an appetite suppressant is bad.  I've consumed on some days up to several servings in morning cappuccinos and later in the day in iced coffee or protein drinks. Espresso contains cafestol and kahweol, which are diterpenes that can raise LDL cholesterol. But the issue is complex as these compounds also have some positive effects according to studies.  

- Niacin.  Niacin supplements are known to lower TriG and LDL.  

- Citrus Bergamot - flavanoid clinically shown to reduce LDL:  study.

- Oat bran cereal  (not oatmeal) - mostly anecdotal but some evidence proves this can lower LDL.  

My total testosterone was 421, normal, but my free T was low.  Always has been, don't know why.  Maybe a lack of cholesterol or protein in my diet?

We talked about the epidemic of T abuse among men over 50 and he strongly discourages TRT, because it is essentially creates a life-long drug dependency.  I totally agreed and with that, reiterated my opposition to commence statin use until absolutely all alternatives are exhausted.  He seemed to respect my point.  

Weight is good.  141.8 this morning. 

volume tempo 150s on turf

 Conditioning workout on turf again, this time 8x150, 3 sets.   The college is on fall break.  The weather is spectacular.  Sunny, dry, 72º, calm winds.  No rain in the forecast and it's been 22 days without measurable rain, which is not a good thing.  

Hoka trainers om

stretches, drills, bands, 100m

Hoka Rocket X2s on

3x150m w/ 30 sec rest - avg ~ 26.6

3x150m w/ 30 sec rest - avg ~ 26.2

2x150m w/ 30 sec rest - 24.12, 26.14

1200m of sprints today was a high for the season so far.   Still every set got my HR to max. These weren't exceptionally fast but the volume was the point.   Max HRs for each set were 183, 187, 180.

Still haven't run anything more than a 150m and almost entirely on the track.  My foot is coping.  I tried a taping system that seemed to help slightly on my last set.  I took ample rest between each set.  

I'm in real need of speed work and resistance training.  So, I will be doing my Friday workouts either on the stadium stairs, hill, or short sprints (50-100m) on the track.  Just those 2 x 100m sprints I did last Friday made my quads sore so that tells me, my body isn't used to sprinting fast.  That will change.  

Not going to rush it, but I look forward running some longer sprints in a few weeks once I get some speed and strength.  Looking forward to sprinting some 300s, and maybe, if my foot can take it, some longer foundation.  Long ways to go before I attempt a 300m tempo set.  Maybe by Dec - Jan.

Finally, my weight is getting there.  140.3 lbs after workout.  

blood work

Blood work was a total disappointment, as I can't out run my genes.  Despite totally clean eating and exercise, 90% vegan for weeks, low added sugar, and zero animal fat for over a week...

Total cholesterol - 215

LDL - 158

HDL - 42

TriG - 152

Glucose - 91 

Worst LDL - HDL ratio I've recorded at 5.12.  TriG also high.  Oddly, I still get the full state benefit incentive since I just need 3 of 4, the only one I missed was TriG which needed to be under 150, just missed.  Now I need a decent BP reading.  But that is all total BS anyway.

Obviously, the conventional wisdom isn't working.  Mediterranean diet, mostly vegan, low carb.   Can't imagine how bad my values must be when I'm not eating well.  

I've signed up with Quest Diagnostics so I can get tested anytime I want.  I'm going to try some different things that have worked in the past.   Niacin.  High fiber oat bran cereal.  Reduce coffee intake.  Should have done all that before this test.  Damn.   

Nothing else particularly remarkable, but my PSA is up from 1.8, and 1.6 the last tests to 2.6.  Bears watching I suppose.

I did read a meta study involving 12 million people in S Korea that showed the best total cholesterol for longevity was between 200-239, so who knows?  I'm going to still ask my Dr for a CT coronary angiogram scan.  

100s, hills, aging, health

Incredibly gorgeous weather in Sewanee, 63º, dry sunny, calm winds.  I hadn't intended to start 2x/ week running but looks like I am.   I went to the track to warm up, decided to run 2 hard 100s. Then went to the hill and ran 2 more.  A bit discouraging.  

Stretches, drills, bands, 100m

Hoka rocket X2s on

2 x 100m - 13.90, 14.01

2 x 100m hills - 21.90, 21.90

I was hoping to run at least mid 13s in a 100m with a rolling start.  I could probably do it in spikes.   Afterward, I went to the steep on Roarks cove rd. to run 100s.  Wow, they seemed soooo hard.  I have routinely done this hill 5x100 at 19-20, and even 5x200 at 42-44.   I've seem to have lost significant speed.  Probably due to the fact that my stride is shortened and maybe asymmetric due to the fact I can't deliver much force with my R foot.  Only if I could train like I used to.  I'm still going to try.  

Getting lighter and now I need to work on strength and speed.   Thinking I'll keep Mon or Tues for tempo conditioning work, and do a short speed or hill session on Friday.  

I saw an article recently about aging. The Stanford study said that there are two periods of accelerated aging, one in the mid 40s and one in the early 60s. I’ve really seen an unusually high decrease in my speed this fall and I’m thinking I’m in one of those ‘aging spurts.'  Hard to fathom how hard I was able to train just 8 months ago compared with now.  

Will get my bloodwork results in a few days hopefully.  I have my physical next week.  I'm going to ask for another calcium CT scan, it's been 7 yrs since my last one I had (zero score).  I requested a cystatin c test (as recommended by JP), but it was denied by the physician on call as my primary Dr was on vacation this week, he would have to order it.    My mother said she is not on any kidney medication and seems to be ok.  I hope to qualify for the yearly $250 incentive.  It's not a high bar.  I can get most of it through these screenings but I had to take a required call from a insurance co. 'health coach'.  This guy was clueless.  He had never heard of a coronary calcium CT scan.  He offered absolutely zero useful information.   My Dr. is too easy on me and is sometimes reluctant to order tests.  I live in a state where 40% of men my age are obese, 72% are overweight, so compared with most... for example, the women nurses and desk workers at the medical clinic are all obese, 90% at least.  The BMI requirement for the incentive is under 30 (not obese).  Interesting that the incentive program doesn't care about LDL, all they want is HDL over 40, and triglycerides under 130.   Last time tris were just under at 127.  Oddly, on that outlier 3/21 test where I had super high LDL (202), my triglycerides were very low (71).   That was the egg diet experiment.  I would have qualified for the incentive as my HDL was also higher at 59.  

After fasting for about 20 hrs before my blood work, I ate badly yesterday after the test.  Had 2 Panera pastries in the morning, 2 at night, and some chocolate.  Other stuff was fairly ok.  I'm back on track and hope to be down to 139-140 soon.  

140.9 lbs after workout.

Tempo 150s on turf

Cool weather in here, actually perfect for training.   Still on turf and expect to remain on turf for most workouts this yr.  One-upped myself with a total of 7 150s today.  Did 3 sets and lots of time in between.

Hoka trainers on

Stretches, drills, 100m, bands

3 x150m w/ 30 sec rest - 25.19, 25.46, 26.43

2 x 150m w/ 30 sec rest - 22.93, 26.20

2 x 150m w/ 30 sec rest - 24.86, 26.60

The first set, I just wanted to get through 3x, even though HR was 181 at the start of 3rd rep.  Second set, I wanted run one fast (into the wind) and stride the second one, HR maxed at just 172.  3rd set wasn't bad since I took about full rest.  HR maxed at just 174.

Need to start running fast at some point, even 50 - 100m on turf.  

Felt it in the glutes after doing some single leg squats yesterday, haven't been doing them regularly.  

142.2 lbs after workout.  Weight is getting down there.  Probably won't do anything til Friday, unless I go out tomorrow.  

My hands have been feeling pretty good lately and I've been playing more guitar recently than in the past year or 2.  I decided to apply for a sabbatical to do some creative work and performing.  Chances are small that it will be approved, since I've had previous sabbaticals, but nevertheless.  In the unlikely event it is approved, it won't be until spring '26.   That summer might be my next World meet, I'll be 66 then and the meet is in Daegu, S. Korea.  

While applying I found this clip of a performance I did on NPR during my last sabbatical several yrs ago.  Surprised to find it.   

http://cpa.ds.npr.org/wpln/audio/2015/11/live_in_c_nov_17_2015_final.mp3

 

Bike climb

Wanted to burn a few calories yesterday so I did a relaxed bike climb, keeping my HR relatively low. 

Roark's cove bike climb - 26min

Avg HR - 150

Max HR - 178

HR over 170 - 5:17

Avg speed - 5.35 mph

Time for yearly blood work again Thurs morning so eating super clean and small.  Would like to get down to 140 by Thurs.  

Tomorrow, running on turf.  Foot improving slightly.  

Eating basically Mediterranean diet every day, thanks to Roya.  Now, without the snacking on nuts, fruit, and chocolate. 

 

stadium stairs

Had some time after class on Wed so I hit the stairs at the stadium.  Was sore for  days after last week's session so this was better.   Cool clear fall weather, in the 60ºs.

Hoka Rocket x2s on

stretches, drills

11 X stadium stair sprints

Hard but better than last time.  Might have done a few more but ran out of daylight.   Stair seem to actually help my foot.  Feels better the day after.  Maybe because stairs force me to dorsiflex the foot more and use more calf.   

Maybe I'll continue this every week.  

143.1 lbs after workout.

3x2x150m on turf

Really dry and intense sun but not too hot, 75º at the Sewanee track but I stayed on turf.  I was thinking about running a hard 300m on the track to see where I am, but I didn't ... better to stay on turf and save the foot.  The foot felt slightly better today considering I ran last Monday and stadium stairs on Thurs.  Maybe the foot is beginning to adapt.

Hoka trainers on

stretches, drills, bands, 2 x 100

Hoka Rocket X2s on

2 x 150m w/ 30 sec rest - 24.12, 26.40 (max HR 181)

2 x 150m w/ 30 sec rest - 24.40, 25.72 (max HR 182)

2 x 150m w/ 30 sec rest - 24.55, 27.60 (max HR 183)

I was determined to get 6x in today, one more than last time.  Would have been better if I could have done 2x3x150, but I started too fast for my fitness and HR hit 181 30 sec after sec rep of set one.  

Still in terrible shape.  Just an uptempo 100m strider pushes my HR to mid 160s.  

Still too heavy but happy to finish today at 143.3 lbs, a full 4 lbs lighter than yesterday. FOS I guess.  

Last yr at this time I was able to do 3x300m w/ 3 min, barely but I did it.  Not even close right now.  2 yrs ago, 4x150 w/ 30 sec rest at 25 low.  My speed is compromised by not being able to get completely on my toes, more forefoot than ball of foot.  Hopefully that will improve.  

bike sprints

Under the weather with a cold today, only slight fever but cough and runny nose.  I'm fine, tested negative for covid twice.  

Gorgeous, dry, and very warm in Sewanee today.  Hit 86º today.  After doing some pullups, pushups, and glute hip thrusts, I got on the bike about sunset.   Wasn't as fast as my previous set but hard, pushed my HR higher. More consistent.

Bike sprints

4 x 0.3 miles w/ 2:20 rest

Max speed, max HR

25.77,  170

26.56, 180

26.50, 177

26.34, 178

HR recovered pretty well, 178 - 130 in 3 min.   

Foot is feeling relatively good considering running twice this week.  Will probably hit the turf on Mon.

Was really heavy this morning, 146.5.

stadium stairs

 

Just did 10 which is a minimal amount for me, but they were hard.  Had to take a few min rest between the last few to wait for HR to get below 130.  

Didn't really warm up enough before these, but happy to get 'em done considering I ran on Monday.  Foot doesn't feel too bad today considering.  

Hoka Rocket x2s on

10 x Stadium stair sprints 

Max HR - 170

 145 lbs after workout

tempo - 150s on turf, intervals on bike

There's something about intensive tempo sprint intervals, especially when not in shape.  Extremely taxing and the afterburn is unparalleled, unlike any other training.  Again, especially when not in shape.

Monday, did 150s across the field and was determined to do one more than last time, even if slow.  I tried the first set in my heavy Hoka Bondi 8s to see if they'd help my foot.  Not really, actually harder to get on my toes.  

Hoka Bondi 8s on

Stretches, drills, 100m, bands

3 x 150m on turf w/ 30 sec rest - 25.44, 27.00, 27.45

20 min rest

Hoka Rocket X2s on 

2 x 150m on turf w/ 30 sec rest - 24.84, 25.80

143.3 lbs after workout 

HR after only the first one hit 178, 2nd - 183, 3rd - 184.  I started the last rep with HR over 180.  It took 60 sec for my HR to drop from 184 to 172 after the last rep.   Even after 10 min HR dropped to a low of 120 when sitting, but then as I started to walk, it creeped back up toward 150.  As I was shaking it out getting ready for my second set 20 min later, HR was over 150.  Second set, HR peaked at 179.  Even after going home and changing, walked on campus to hear a lecture, and 2 hrs later, my breathing relaxed and totally normal, HR was still in after burn mode at 90-95.  Serious afterburn.  Overnight low was 54, about normal for this time of yr.   Don't get this from bike, rower, stairmaster.  Indication of a low V02max I assume.

Bike Sprints

5 x 0.3 mile bike sprints w/ 2:20 rest

Top speed MPH and max HR BPM:

27.78, 159

26.82, 166

26.56, 170

25.92, 171

25.73, 171

144.4 lbs after workout.  Still too heavy. 

Each interval was about 40-45 sec in duration.   Quite different from running, HR recovered quickly, 130s between reps, except last one, 144.  I felt more pump and lactic from the bike than running, on the last 2, I sat on the saddle for the last 50m, legs were burning.  Unlike last time when I took full rest and went all out on each, I pedaled back to the start slowly and was a bit less aggressive.  

Struggling to get back to some semblance of shape.  It's going to take a lot of pain and effort to ever run sub 60 again in a 400m.  IF I can tolerate the training, which doesn't look promising now, it'll take 6+ months.  It's OK because USATF Nationals Outdoor is 8+ months away.   They still don't have a date and a host for this meet.  

Will probably stay with one running workout/week through this month, may give 2 a try.  Still haven't run anything longer than a 150m.  Foot always seems to feel better after running than before, oddly.  

stairmaster, rower

Bad weather here next for a few days.  Rain, 61º.  At the gym did stairmaster, then rower.

Stairmaster - 20 min hill program level 15

 

 - Avg HR 150, HR max 174

Concept 2 rower - 2 x 500m w/ 1 min rest

1:59 (stroke rate 43), 2:18 (stroke rate 38)

 - Avg HR 157, HR max 180

On the rower, went hard first one, easier second one, just sprinted the last 20 sec.  Got HR to 180 both times.  

Foot still recovering.  After the workout, I was unable to hold just 90 lbs on the ball of my R foot without significant pain.  So, may or may not run on Tue, may put it off til Fri.

Weight back up a bit, unfortunately 145-146.

Actually, was 144.5, mid day, so still ok.

bike sprints, trial

My first time trying sprint intervals on the bike.   I wasn't really sure what distance I should attempt for an all out sprint, so I carefully measured out a half mile and went.   It was too far, I couldn't maintain all out effort so I shortened the course to 0.3 miles, about 480m.   

I did 4 sprints all out and recorded my top speed as recorded on GPS.  Each sprint was about 40 sec.  Took ample rest between, like speed work rather than tempo.

Bike sprints - 480m (0.3 mi)

top speed: 

#1 - 29.68 mph

#2 - 29.59

#3 - 29.22

#4 - 27.05

Oddly, despite the fact I was lactic, spent, and panting after each sprint, my HR only went up to 160, probably due to the short duration, and HR peaked 30 sec after the sprint.  It was like running a hard 300m, but in some ways more effort because the resistance remains, it doesn't decrease with speed and momentum as on the track.  

It remains to be seen, but maybe this will help my sprint speed and strength more than the long climbs.

I definitely need to start wearing my helmet.  On the last one, my foot slipped off the pedal and I almost went down.  

bike, swim, run

 Saturday, I did a hard bike up the mountain.  I started fast and maintained a high HR throughout although it was 15 sec slower than my previous. 

Roark's Cove Rd bike climb - 22:12

Avg HR - 170

Max HR - 186

HR over 170 - 14:24

Avg speed - 6.33 mph

I also had a HR over 180 for somewhere around 4 min total, that's a long time.  I think these sessions are good for overall strength and calorie burning, but I don't think they do much for my long sprint endurance, speed, and only marginally helps my V02max.   Nothing like running.  Probably should do sprint intervals on the bike instead.

Sunday was swimming.   Did a casual swim of about 400m and then did water running 4x70 sec w/ 45 sec rest (120 strides).  

Monday, first running in almost two weeks and was able to tolerate 600m of sprints, and it was brutal.  Conditions were rough, heat index 90º and the plastic smell of the new track and turf was pretty nasty.  Happy that the lacrosse netting was not up so I put out the cones for some 150s on turf.  

Stretches, drills, bands, 2x100m

2x150m on turf w/ 30 sec rest - 22.45, 24.98

12 min rest

2x150m on turf w/ 30 sec rest - 24.40, 26.09

It was tough.  I ran the first one pretty fast for my present shape at the end of #2, my HR hit a max of 189!  After one minute it came down to 170.   Took 3 min to come down to 135 but soon as I stood up, it went back to mid 140s.  During the 12 min rest between sets it only fell to 128.  I started the las set at close to 150 and hit 174 on 1st rep, 186 on second.   Not much sprinting but hard in the heat and me in poor condition.  These are the type of workouts that are effective, time efficient, and a place to begin ramping up from.

I've been able to bring my weight down a little,  142.5 lbs after workout.   With Roya here, I eat better.  Grilled chicken, salad, melon, fruit, nuts and of course.... cappuccinos.  

 

visit to NY, night at the airport, bike climb

Went to NY to visit my parents.   I attended the SUNY Cortland football game in style with special invitation to the newly built skybox, attended my nephew's 6th grade football game, and met up with a few friends from high school I hadn't seen in 40+ yrs.  More on that below.  

On the way back, landed in the 'eyewall' of the remnants of Hurricane Francine over Charlotte, NC, very challenging approach in heavy rain, zero visibility.  Then my flight to Chattanooga was delayed from 11:25pm to 7:45 the next morning, so ... I slept in the airport. 

I canceled my 2 hrs of teaching today, went back to sleep til mid afternoon.  My foot was a bit sore from walking literally miles around the airport, so I decided to not run today and did a hard bike climb.  It was one of the top 3 or 4 fastest this summer.

Roarks Cove rd bike climb 

time - 21:52

Max HR - 186

HR over 170 - 13:00 min 

HR over 180 (consecutive) - 2:39

Avg HR - 164

Avg speed - 6.45 mph

Weight still up.  144.7 after workout.   

Photos from my trip:

With dad in the Cortland skybox home opener.   Cortland St. won the DIII National Championship in football last year.  Dad is in the Cortland Hall of Fame, so we were invited.  

With dad and mom at their condo in Binghamton

Dad in the back yard

Me and Tim M.  Bill, Tim, and family were in town to move their mom into a retirement home.  She is 90.  Tim I hadn't seen in about 42 yrs I think.  Also, saw Bob S., he was the doorman at the parents condo building.  He was in my graduating class and on our wrestling team.  

My 'bed' at the airport.

Me and Tom

4x100m tempo, 100, 60

Same as last time.  Not much different.  Still out of shape, about the same weight.  Felt hot in the sun,  86º, dry.  

Hoka trainers on

Stretches, drills, bands, 100m

Hoka rocket x2s on

100m on turf - 17

4x100m on turf w/ 30 sec rest ~ 17.5 avg

100m - 14.40

60m - 8.53

 

Still disappointing.  Can't run fast or far.  HR hit 180 after #3 of the tempo set so 5X was out.  I can't believe how slow I'm running but the foot isn't much better yet.  

144.2 lbs after workout.  If I'm able to lose 4 lbs, it will gets easier. 

Did nothing Wed-Sat, then on Sun, did a circuit of 5x10 burpees with a pushup and leap and some bicycle crunches.  Guess what was the sorest after?  My lats!  Surprised.  Not that many pushups but the lats were so sore today.  

Need to ramp up my cross training later this month.  Traveling this weekend to my home town so will not do much this weekend either.

On a side note.... our world changed on Monday when Roya was the victim of a corporate layoff, sudden and unjustified after 24 yrs of hard work for the ungrateful failing POS company, UPS.   4 days notice.  That's corporate America.  So glad not to be a part.  Really happy with my 15 hr/ 2 day per week low stress job at the college. Been playing more guitar lately, maybe work toward a performance.   Things could be worse.   One of my colleagues suffered a massive stroke while teaching this week.  Not a healthy individual, probably career ending and certainly life altering.  He's only 71.  I think blood vessels are like rubber tubing.  If you leave them sit long enough, they lose elasticity, dry rot and break.  If you stress them and stretch them routinely, they remain flexible, perhaps less likely to have ruptures, strokes, etc...  I think pushing to max HR for short duration a few times a week can be good in accomplishing CV health.  You can clearly see the 4 lbs of fat around my waist.  Not so good.  

 

 

4x100 tempo, 150, 100

I think I've pretty much hit rock bottom in terms of fitness.  This running session was much harder than it would be if in shape.  My stride is very compromised by my R foot unable to support my body weight on the ball of my foot without pain.  So, I gimped through another running session.  Time will tell if it will get better.  

Hoka trainers on

stretches, drills, 100m, bands

Hoka Rocket X2s on

4x100m on turf w/ 30 sec rest between  ~ 17 low

150m - 22.31

100 - 14.88

Definitely nowhere near able to sprint full stride unencumbered.  I was doing better on Aug 8 after my long break but now, still not recovered from the hiking a few weeks ago it seems.  Both my stamina and speed are terrible.  I was planning to do 5x100, but my HR hit 180 after #3, 185 after #4.   And these weren't fast, 16.6 for the first, 18.2 for the last.  

I did amble through 2 sprints on the track.  Despite the relatively low volume, 650m, the workout was really hard and I fell asleep right after.  I hope my foot recovers enough for me to continue these workouts because they are really far superior per the time I've spent on the bike.  

Also, I'm way too heavy.  146.5 before the workout, 145.4 after.  Being 5 lbs lighter will only help things.  It's hard enough to come back from a period of not running, but to do it with chronic foot pain is even harder.  I remember it was just late last winter that I was able to tolerate running 5 days / week.  I'd be happy to get back to 2 or 3.  But for now, no more than once a week and mostly on turf.  

bike climb

Back on the bike to burn some calories.  Been holding at 145-146 lbs and really difficult to get any weight off.  Seems that once I put on that nominal 4-5 lbs, it's really hard to lose.  I'm probably 15% body fat, and like to be 10-11%.  Losing that last 4% is tough.  

I did a moderate effort climb yesterday in a light rain, which made it feel a bit easier.  Was going to do bike sprints afterward but the rain picked up.

Roark's cove rd bike climb - 23:24

Avg HR - 161

Max HR - 183

HR over 170 - 9:50

HR over 180 - 2:18

Avg Speed - 6.00 mph

It was fairly comfortable and I didn't reach near max HR right until the final sprint at the end.   

Today, did pullups, ab wheel, pushups, and house/yard work.   Shoulder still healing but I can 18 pullups and 15 pushups.  

Hoping to run next on Monday or Tues.  Will likely be 100m tempo repeats on turf.  

Wood

 Spent 6 hrs getting my winter supply of wood cut and stacked, and unfortunately, it was during the hottest weather of the yr.  It hit a year high of 94º on Thurs.   

A friend invited me to cut up his downed oak.  Said it had been down 2 yrs but was unfortunately very heavy and not as dry as I hoped.  I loaded a dozen 2.5' disks on the trailer with a bunch of smaller stuff.  Usually I could lift chunks that big but these were really heavy.  I did the cutting and loading on Thurs, the unloading, splitting and stacking on Fri.  This wood won't be ready to burn til probably Jan or Feb at the earliest.  

I should have enough seasoned wood to last until Jan at least, depending on the climate.   Last year, we had that incredible cold snap and snow in Jan where it got down to 0ºF and the wood insert easily heated the upstairs.   (That cold snap killed a few plants that I had had since college, they were huge and 35+ yrs old!).  

This is really hard work on the back, hands and feet for me.  I'm going to probably bike tomorrow and rest for a few days before I run again on Tues.  

2x150

Hottest day of the year, hit the low 90ºs today in Sewanee (over 100ºF in the cities).   I was able to tolerate 2x150s on the track today, but they were slow, painful, and clunky.  My right foot is still tender from the hiking in France.  I tried some new taping techniques with rigid tape but it didn't help all that much.  It really tugged on my lower calf area.  

Hoka trainers on

stretches, drills, 100m 

Hoka Rocket X2s on

150m - 22.63

bands

150m - 22.31

100m strider on turf

Actually felt better when I did those 4x100m tempo set on turf before I left on Aug 8.  It's going to take a while before I can really train, and I probably should stay on turf for the next month.  Plan on doing just once a week through Sept.  Need to ramp up the cross training on the bike. 

Definitely in poor shape.  Was going to run a 3rd 150, but I waited a long time in the sun for my HR to go below 150.  Only when I sat down would it go to 140.  Soon as I stood up, it would go back up over 150, and this was several minutes after my 2nd 150.  I waited too long and my foot started hurting so I had to wrap it up with just a 100m stride on turf.  Really running gingerly at this point.  I really wish I could train without this foot pain.  

Losing 5 lbs would help.  I'm 144.8 after workout, even after drinking a liter of water.

still not ready to run, bike sprints, WMAC concludes.

Went to the new track and did my standard warmup including a ginger 100m jog on the turf.  Thought I might be ready to run, but no.  Can't even support my body weight on the ball of my right foot without significant pain, let alone run on it.  So, it may be a while.  8 days prior, I did my second consecutive hike in the Alps with not really well cushioned shoes (Hoka Rincons) and just 4 days prior, had run some 150s on the track in Chamonix.  So, I need more recovery.  I may try again on Mon or Tues.   May wait til late next week.  No rush, but eager to get back in it.

On the bike yesterday, I did something different which I may begin doing more of.  Level sprints.  I did 4 sprints on the level were I accelerated to 27.5 mph but sustained it for only a very brief time.  I really felt the pump and it pushed my HR to 170+.   This may be better or at least a good supplement to the bike climbs I've been doing.  

World Masters Championships in Sweden have ended.

And the level keeps getting higher.  I remember running a WL M60 400m time of 56.23 in '21.  All three medalists in M60 this year were faster.  Bernardo (Denmark) 55.56,  Francois (USA) 55.40,  and astonishingly, Roland (Germany) with the second fastest M60 400m in history at an amazing 53.93, fastest since Ralph Romain set the WR at 53.88 29 yrs ago.  All those guys were a few yrs younger than I except Peter (Germany) who finished 5th in 56.90 at near age 64 (not sure of his birthdate).   

I was more interested in the M65 age group which I'll be going into.  John W (Australia) WR holder in the indoor 200m, was the class of the field winning all 3 sprints.  56.22 in the 400m.  Gerhard (Germany), whom I narrowly beat in Lyon in '15, got silver running 58.24 at age 68!  Ron, my chief competition in the USA, won the bronze in 58.69.   

I really hope my body can adapt to the training as I was doing in Jan of this year when I ran 58.84 early in the indoor season.  Even with the injury on 2/2, I still ran a 57.9 time trial in early March.   

It's worrying that the host (Mt. Sacs) has withdrawn from hosting the '25 USATF outdoor Masters Nationals.  If by some really bad turn of events, that they decide to have it earlier than usual, beginning before my birthday in early July, I'd be out of luck and still barely in M60 age group.  Unlikely but possible.   Masters National Outdoor '25 is my primary goal right now and it's unusual to not have that date firm at this time.

Weight is starting to get down 145.4 this morning.

Slow bike climb, new track

Yesterday I did an easy bike climb with comfortable effort.  More of a general calorie burning and strength exercise.  3 min slower than Thursday's climb.  Really kept it in granny gear much of the time and rested on the flats.

Roark's cove bike climb

time:  26:05 min

Max HR - 174

Avg HR - 151

HR over 170 - 2:22

Avg speed - 5.33 mph

Even though I've been on the track just once per week in the past 2 weeks, my quads are sore from those minimal workouts.  Really goes to show the specificity of sprinting can't be duplicated easily.  My foot is still recovering from the alpine hiking and my shoulder is still recovering from the injury a month ago.  I can do pullups but barely do pushups, just a few.  

Huge difference in the heart rate summaries for these past 2 rides.  

Bodyweight not bad for off season and considering the dietary abuse during vacation.

145.4 lbs - noon Sat.

May continue today with another bike climb, take tomorrow off, then try the new track on Mon.

-----------------------------------

The new Sewanee track is beautiful.  I wish I could tolerate training more but I need to limit myself to just one running workout a week through Sept.  The ramp up beginning in Oct.

Out with the old and in with the new.

It’s with mixed feelings I say goodbye to Sewanee’s old Coughlan Track. I’ve trained on this track in all conditions, from a 5ºF windchill to a 105ºF heat index. I put in about 2000 training sessions on that old track in the past 14 yrs, it's where I earned 9 USATF National Masters titles and 4 individual World WMAC medals. Looking forward to beginning again on this incredible new surface.

Back in TN on the bike, possible genetic related heart issues

 Was harder today with the extra weight I've gained.  Warm, in the 80ºs but not hot.  A pretty hard effort with a high HR.

Roark's cove bike climb 

23:05 min

Avg HR - 173

Max HR - 189

HR over 170 - 17:14

Avg speed - 6.10 mph 

Second highest max HR I've recorded.  It felt ok.  I had pushed hard early and hit 170 before the big hill and started the steep at 163.  I hit 180 with 250m to go.  So it was a solid effort.  

-----

Heart health and family history are a cause for concern.  I have a history of high LDL and so does my family.  I have never had any heart issues to my knowledge, chest pain, or shortness of breath.

Both my parents have been treated with statins and BP medication for many years.  Both have cardiac stents.  Neither has had a bypass and both seem ok at age 82 and 84.

My brother was recently diagnosed with a rare spinal stroke, (originally misdiagnosed with demyelinating disease), resulting in MS type symptoms.   According to specialists, this is a clear cardiac related issue.   Having the same genes as my brother, it's certainly a cause for concern.  He was hospitalized with chest pain last night and BP fluctuating to high levels.    Hard to know what the exact cause of such problems are, but genetics certainly play a role.  Also, lifestyle, I have to think, is also a factor.  My brother, like the rest of my family, is not a 'label reader' when it comes to food, and is almost totally without conscience or education in regard to eating, and clearly has dad's 'sense of entitlement' when it comes to food.   Despite my occasional binges, I always snap back before I become overweight.  My brother has been into the overweight BMI range, weighing as much as in the 190s at 5'9", but often fluctuating widely.  Even 175 lbs for a 5'9" person is BMI overweight, which I think has been the low end of his weight range.   My dad has held an obese level of BMI for most of the past 2 decades although recently graduated to merely 'overweight' (below 209 lbs.).  I've never been BMI overweight, except for a few brief periods 20 yrs ago where I once reached 160.  

The thing with my brother is that he hasn't had even the first frontline image test on his heart, a coronary calcium scan.  My dad has, and it was astonishingly bad.  I can't remember the score but I'm sure it was over 1000, and that was 10+ yrs ago.  The fact is, you can have plaque, but if it's not in the wrong place, you can live with it.  Just like you can have high LDL, but if it doesn't 'stick', then you're ok.  

My genome test said I have a very high susceptibility to high Apolipoprotein B level  - which is related to high LDL.  However, the Genome test has been a bit underwhelming, delivering conflicting results, etc...  But I take this as a warning, nevertheless: 

LDL cholesterol, the “bad” cholesterol, relies on transport by apolipoprotein B (apoB). As a result of this connection, elevated levels of apolipoprotein B are linked to elevated LDL cholesterol and an increased risk of coronary heart disease.

I just don't know how lifestyle factors are going to help or hurt.  I do remember times at dinner when I looked at what my brother was eating with a bit of disdain, and he'd alway look at me and smirk, saying, "what's it going to do to me, Bill?"  Maybe these recent health issues with my brother are a manifestation?  Who knows?  He's always been a big meat, carb, and sugar eater, habitually eating large bowls of popcorn with butter before bed.  Maybe there's something to be learned here.  I hope he is ok and perhaps he can improve his longevity with medication and improved lifestyle choices.  Medication has seemed to have served my parents well.  

As for me, so far so good.  No issues.

150s at altitude

I said I wouldn't even think about training while on vacation, but after a rainy weekend, Monday was beautiful and we checked out of our hotel, we had some time to kill so we went to the track.

I found the track a bit weird.  It was a 6 lane track, but that wasn't unusual, the fact that there were no markings for the 200m or 400m staggers was weird.   So I started at the estimated 200m mark in lane 5 and ran what I thought was a 200m.  After cruising through the line in 24ish.... it dawned on me.  This is not a 400m track.  It is 300m.   It felt really labored and a bit painful.  The second one was a little better.

Hoka Rincon trainers on

stretches, drills, 100m

2 x 150m strides - 24.8, 23.8

I just got back to Sewanee and I expect the new track should be lined and finished by now.  Going up there later today.  Will be tempting to run on but I should really keep my running to 1x per week.  My feet really took a beating hiking the rugged trails in the Alps.  I used the Hoka Bondi 8s for the first long hike and the Hoka Rincons for the second hike.  The Bondi 8s did ok, the Rincons were too light.  The new Bondi 8's have an exceptionally wide forefoot, especially on the lateral side.  I really like that although too heavy and stiff for running.   

Was almost 149 lbs after returning Wed night.  146 lbs this morning so, not too much damage.  Be back to normal soon.  Need to be to lessen the impact. 

Nice to train at the foot of Mont Blanc.  

 

epic hikes

 

gettin high

 

we made it

No... I won't even think about it.  

 

Motocross

Leaving Sewanee tomorrow for ATL then the French Alps in Chamonix.  

Before I left, Dr. Scott persuaded me to do a ride so I suggested a fairly challenging motocross trip down from Jackson Point into Sweeton Cove.  It wasn't bad.  I'd say difficulty of a 5 out of 10.  Certainly have done much more difficult, but don't take those chances anymore.   Good to have him with me on this ride due to my aging 23 yr old Sherpa.  But it's still running strong.  Should be after having the head rebuilt.  

In another life about 17-18 yrs ago, I used to do a huge amount of risky solo wilderness off road motorcycling.  I even wrote two articles for Adventure Motorcycle Magazine.  The reason I never had generally rode with anyone is that the terrain I used to tackle was so risky, I didn't want to get anyone hurt or feel responsible.  

I've been riding motorcycles for 52 yrs on and off.  I had a casual interest in 'trials motorcycling' and once made a visit to the Trials Training Center in Sequatchie, TN.  I always considered trials motorcycling as the ultimate in 'athletics meets motorcycling.'    It's really more popular in Europe.  If you don't know what trials motorcycling is, look up some videos.  Here's a video I took of a British rider training at the TTC.   True trials bikes are super light and don't have seats.  It's all stand up, all the time.    

This may be my last post for a while.  I'll probably update with some hiking photos from France.

Au revoir