3x300 tempo, injury?

Bad Luck on Friday the 13th

Reminded today that all of this could be over in an instant.  Was completing my first 3x3w/3 of the season and in literally the last 2 steps of the last rep!  ... the last 2 steps of several hundred meters of sprints ... I felt a snap in my R knee, lateral side.  Maybe it was because I was braking at the end?   It was not painful so it was not really alarming, but I tried to run a 100m 3min after my last 300m and I felt a small amount of pain after 50m so I stopped.  Now 2 hrs later it hurts a bit more.  This is so reminiscent of my Oct 14, 2018 meniscus root tear because it kind of sounded and felt the same, although that was L knee, different location, medial.  That meniscus root tear that required surgery and stopped me from running for 6 mo and competing for 18 mo (also due to pandemic), was so unremarkable at the time, I didn't even mention it on my blog that day!  This would be my luck, to lose my M65 season with Nationals just 9 days after my birthday and an hour away.   Damn.  Damn.  Damn.  Friday the 13th, indeed.  

Looking back at fall '18, after the injury and before the surgery, I was still running 100s on turf,  stationary and road bike, rower, weights, and even stairmaster.  I really didn't know how bad the injury was til I actually had the report in my hands.  I was told there was 'meniscus wear' and that they would 'try some injections.'  Such total BS!!!   I started to develop swelling, Baker's cyst.  Thankfully, I went to Dr. LaPrade.  If this requires a surgical repair, I won't hesitate to return to him, he is now in Minneapolis.  

I'm not guessing on this one.   MRI scheduled for Wed.  

Today's workout was just getting it done, my first 3x3w/3.   Not fast at all.  I had enough juice left to press a little on the last 100m, and at the end of the straight into the wind, is when I felt it.  Don't want to be too dramatic about this, I may wake up tomorrow and it may be better, but I doubt it.  

Hoka trainers on

stretches, drills, bands, 2x70m

Hoka rocket xs on

3 x 300m w/ 3 min rest - 51.93, 55.68, 56.84

Probably the slowest 3x3w/3 I've done, but got it done.  For all the good it did me.  Last two days I had been doing squats, wonder if that had any affect on my injury susceptibility, or those hard sprints I did last time out.   I actually started feeling proximal ham soreness for the first time on the R side.  

One weird thing is that last night I went to a food bar and ate a huge amount of meat - fish, shellfish, chicken.  I went to bed weighing 146 lbs.  Today after workout, 139.5 lbs... one of the biggest weight drops I've had in 22 hrs.  

I had the blood drawn for 2 lipid fractionation tests (MMR, ion mobility) yesterday, as well as standard lipid profile, and apolipoprotein A/B evaluation.  It's going to take weeks for the results of the advanced tests.  Wonder if anything changes from my Oct 17 blood draw, 8 weeks ago.  May receive some results before Xmas, the rest hopefully by end of year.

 

bike climb/ training methods debate

After Monday's speed session, I felt soreness in my lower back, hams, and in the right proximal ham, which is new, (it had always previously been the left).  Nothing serious but it made me think of the two basic rules in the Bill Collins masters training book that strongly guided my entry into masters track:

1. Don't train in spikes

2. Don't run 100% all out in training 

What I take #2 to mean is all out top speed like 40m - 100m.   Allan recently criticized me for not doing both of the above, but to me, getting to the start line healthy is #1.  Allan is the fastest man in the world over 60, but I have run literally more races in one season than he has run in his master career.  Also, my injury to race ratio is at least 20X better than his.  As I age, I think I need to stick closely to these 2 rules.  I've ignored both and they have come back to bite me.   Running at 400m race pace is not 100% all out running, so that is fine.  It's ridiculous to believe that running a half or 3/4 second off your 100m PR in training shoes is going to adversely affect your top speed development.   The strength derived from submaximal tempo training certainly will increase speed.  But, then again, I'm not a 100m specialist like Allan.  

The newest "fad diet" of training methods is Tony Holler's "Feed the Cats" regime that is basically a training method emphasizing a high percentage of all-out short sprint training.  Flying 30s, 60s, etc...  Now this can make sense for a high schooler, as he is a HS coach, but NOT for the aging masters.  A lot of masters subscribe to this and I see it as risky and of limited effect, especially for anything longer than 100m.  Frankly, I find it an attempt at a 'shortcut' to doing the hard intensive tempo interval work that has been proven successful in elites from Michael Johnson to Jeremy Wariner, or anyone who trained under Clyde Hart.  Face it, not many masters have the stones to do intensive tempo 200m and 300m repeats, especially week in and week out.  However, I do understand that the best speed reserve is top speed, and if you don't have it, it's hard to get it.   But at the very least, top short speed work should be used sparingly toward mid and championship season.  And, there is a difference between 98% and all out 100%.   I've found many times I've run faster at an apparent 98% effort as opposed to 100%.   Bottom line is that no masters over 60 is going to run a faster 200m or 400m if all they do is 30s and 60s.  

Anyway... 

Very cold today, mid 30ºs with gusty winds.  Light snow dusting overnight.   Quite a change from the low 60ºs yesterday.   If the weather were better I might go to the track, but with some lingering soreness, I'm going to pass and do some strength today.  

Yesterday, I did a Roarks cove bike climb.  Modest pace, just under 25 min.  HR stayed under 170 for the whole climb except for 30 sec at the end.  It was under 164 for most of the climb despite the fact I was breathing pretty hard at times.  

I was given a Cervelo biking kit with pants, shirt, cap by my tenant, so I tried out my first pair of bicycle pants on this ride.  I guess they were too big as I was always pulling the padding back up from the rear as it kept getting pushed forward.  Probably won't wear them again.  

Tomorrow, I am going for my appointment with the oral surgeon.  The tooth feels better, almost normal now.  I wonder if I should even get the surg
ery?  Probably so.  Since I will be in town, I'm going to get a blood draw for some of my tests purchased from Ulta.  

Yesterday, I ate some boiled hulled barley for variety.  It was ok.  Nutritionally, oat bran seems superior having less carb and calories, more protein.

About 141 lbs this morning.   
 

2x100, 4x50, weight pulls

Warmer today, almost 60º so I ran a few hard sprints.  Cloudy, calm winds, track was wet.  

Hoka trainers on

stretches, drills, 100m, bands, 50m stride  

Hoka rocket X2s on

2 x 100m - 13.32, 13.45

2 x 50m - 6.60, 6.89

4 x 50m weight pulls on turf w/90 lbs

Cut it short because I was feeling a little irritation in my lower back and R ham.  Nothing serious.  Only the first 100m felt decent and it was a decent time for not being all out, in trainers, and on a wet track, (but it was a 3 step rolling start).  Need work on my form. Sometimes I over stride and am actually braking, I can hear it in my foot strike, especially on the wet track.   The weight pulls felt pretty hard.   Will do some strengthening tomorrow.  

Enjoyed my interview with Graham today for his new book being published by Forbes, "Faster than you over 60".   Will be out next yr.  

I have my oral surgeon consult on Thurs and I'll get some of my Ulta lipid tests done while I'm down there.   Finally on antibiotics as of today.  Hope it's not too late.

139.6 lbs after workout.   

2x300,200,100 tempo

Back on the track for the first time since Tues.  3 days with not much training due to the tooth infection and end of school.  A little weak perhaps, have not slept the entire night through in 3 days.  Tooth infection seems to be slowly improving.  My friend Dr. Scott seemed incredulous that I'm not on antibiotics.  It only seems bad at night, jaw hurts, can't open mouth fully (maybe a good thing?)  

Sunny, N breeze, 48º, not bad training weather.  But the workout sucked.  No speed.  I need to get back to short speed training, form, strength.  Just generally lame today.  

Hoka trainers on

stretches, drills, bands, 100m

100m stride - 16.7

Hoka rocket x2s on

2x300, 200, 100m w/ 3 min rest - 51.79, 54.56, 38.11, 14.44

If I had gutted out the final 300, it probably would have been 56+.   Here's the HR data:

300m - HR peak 176, recovered to 133

300m - HR peak 185, recovered to 145

200m - HR peak 170, recovered to 147

100m - HR peak 164, recovered to 142 in 1:30

138.4 lbs after workout.  Lightest this season.   Didn't help me run fast though.  

Planning on being back out on Monday, late afternoon, maybe just do some 50s and 100s. 

Made some cookies this evening out of oat bran and protein powder with walnuts and chocolate chips.  So far that's all I've eaten today as of 8pm (not good).   I need to eat more and better.  Thinking about eating more varied whole grains for carbs instead of just oat bran, like barley and quinoa.  

UPDATE:

I put a call into Dr Scott, I'll be on Augmentin antibiotic tomorrow, I'm afraid this infection isn't done yet.

wood

Cut the remainder of the firewood I'll need for the year.  My wisdom tooth infection is gone but it still hurts but is slowly improving.  Best I could do is a month before I can consult with the oral surgeon.  What if this were an emergency?  

Didn't get out of the 30ºs today but tomorrow is supposed to be at least 5º warmer and sunny.   3 days with no running feels like a long time.  I'll be out tomorrow for sure.   

Only benefit from this tooth issue is my body weight.  After the wood cutting, I weighed 138.5 lbs.  

infection

A sudden infection hit me last night in my LL wisdom tooth.  I briefly had a temperature of 102ºF.   The tooth is susceptible to problems because it has just barely breached the surface of the gums.  It came on rather suddenly and I did the only thing I could to combat the infection, vigorous cleaning of the site with alcohol, swabs, gauze.  I only slept a few hours but when I did wake up at 8:30am, the fever was completely gone.   In order to keep the mouth completely clean, I did not eat for 48 hrs except for 2 Kind Bars yesterday and coffee through a straw this morning.   My Dr. retired and his practice taken over by a very young new Dr.  He's about 30.  He didn't seem too concerned about the infection now that there is no fever, but it went pretty much as I expected, paid $300 for the appt and a full mouth xray and he referred me to a few oral surgeons.

I was able to eat dinner tonight, cod and cauliflower, despite being only able to open my mouth about 3/4".   Didn't hurt to chew so hopefully it gets better.  I will really hate to have surgery, especially during holiday season so I'll get a consultation with the surgeon, so I can just call to book the surgery.  Oral surgery will be a significant setback in my training when I choose to do it.  Yesterday was a bitch of a day, didn't get home til after 11pm and the last thing I wanted to do was to go back to Murfreesboro today.  Necessary, but I've been super neglectful about my dental health, haven't been to the dentist in 9 yr except to re-glue a crown

Coldest night of the season so far, low of 12ºF expected.   I think I may wait til Saturday to train and cut firewood tomorrow.  One more session will cover me for the season.   I need to send my truck in for some issues so might as well do firewood now before the rain comes Sun-Tues.   

One positive thing, my weight hit 138.8 lbs during the fast.   

 

frigid 2x300, 150 tempo

 Same workout as last time but slower.   Was thinking about gutting out my first unholy trinity today (3x3w/3) but I decided to wait for better conditions.  Still not tough enough.  Sunny but an occasional NE breeze today, temperature holding steady at freezing, 32º.  This time of yr, after 2pm the sun is pretty low and it starts to get cooler.  Still ok for sleeveless t-shirt and shorts during the actual sprints, track suit on for warmups, and jacket in between reps.  

Just basically getting it done today.

Hoka trainers on

stretches, drills, bands, 100m

Hoka Rocket X2s on

2 x 300, 150m w/ 3 min rest - 51.84, 54.78, ~26

Certainly slow but hard effort anyway.   HR hit 173 at end of first rep, and it didn't feel hard, and  recovered to 129 before second.  Despite the slow pace, HR hit 184 at end of second rep and I wasn't pressing that hard at the end.  HR was 145 just before 3rd rep.   Only my hands suffered in the cold, as I was using finger gloves to operate my timers.  

Wed is my last day at MTSU for the yr.  Frigid weather continues.  Sunny Thurs - Sat.  Thur-Friday same as today, but bitterly cold wind chills on Thurs.  Sat looks good.  Sunny, light winds, mid 40s.  I may bike on Thur and wait til Sat to go to the track, or I may go Fri and Sun.   Sun - Tues a change in weather, low-upper 50º cloudy and rainy.  I might do bike on Sunday, and visit the wet track on Mon or Tues.  

Weight holding at 140.6 lbs after workout 

2x300, 150 tempo

Cold and mostly cloudy, about 41º at the Sewanee track, light N breeze.  Not bad training weather.  I was debating on wether to stay on turf or track today.   I decided to push toward the unholy trinity (3x3w/3), knowing I'm not there yet.  Close.  Soon.  I ran these 300s under control and didn't push #2 to give me a shot at another rep.

Hoka trainers on

stretches, drills, bands, 100m, 50m

Hoka rocket x2s on

2 x 300m, 150m w/ 3min rest - 51.46, 52.26, 25.48

I was surprised my HR hit 176 shortly after the first one, because I didn't feel really winded.   It dropped into the 120s before the second rep.  Second rep about the same max HR, however, afterward HR only dropped to 146 before my last rep.   Usually if I'm below 150 I can get the next 300m rep in despite the pain.  I probably could have finished the 3rd 300m today if I were mentally tougher and more determined.   But, I'll do it soon.  Will have to be really conservative on the first 2.

Running in spikes 2 days ago was really hard on my body.  Felt it in my feet and knees.  But, I was pleased that my foot tolerated the workout and felt ok afterward, and with this small amount of volume, I may be able to be out there again sooner.   Tomorrow looks like much better weather than Mon, so maybe I'll go out and do something tomorrow, weather looks similar to today.   Yesterday I did 2 sets of pullups, pushups, and ab wheel.  Need to do that every day.   

Considering the holiday, weight is excellent.   140.1 lbs after workout.   Been sleeping a lot lately.  Went to bed late, 2am but slept til 9 and then took an hour nap around noon.  

Diet is good.  Organic grilled chicken breast and raw veg tonight.   Also eating berries and oat bran sometimes at night.  

UPDATE: Decided not to train on the track today, Sunday, (for the second day in a row).  Instead I cut and manually split a load of firewood and did a set of resistance exercises.  I should be good for the winter with wood.  Most of my wood heating is in the next 2 months.   Next track workout will likely be Tues as I'm hostage to wait for a home delivery on Mon.  Tues is expected to be the coldest day of the week, highs only mid 30s, wind chills below freezing.   

300m in spikes, weight pulls

This being the last warm day, 58º, partly sunny, but unfortunately, some wind, I decided it was time to see where I am.  And it was pretty disappointing.  I ran a 300m time trial in spikes, my first consecutive day on the track this season and my first time in spikes in almost 6 mo.  

Hoka trainers on

stretches, drills, 100m, bands, 50m

Hoka Rocket x2s on

100m - 13.38

Adidas Prime Sp2 spikes on 

300m - 44.97 (13.53, 14.54, 16.90)

Hoka trainers on

2 x 50m weight pulls w/ 90 lbs 

I was hoping for at least 44 or mid 43 on the 300m. Something like 14, 14, 15.5.   Well, it started out ok, first 100m easy, 2nd 100m ok, then I got the headwind in the home stretch and rigged toward the end, barely breaking 45.  Lame.  This indicates I probably couldn't break 63 in a 400m right now and shows I'm about 6-8 weeks behind where I was last yr at this time.   I guess that's understandable, after taking the summer off.  Last Feb 2, I ran a 41.17 ... in trainers!   (I was also 139 lb then).  Last yr in Nov I was already up to 3x3w/3 avg 50.68, and I ran a 400m TT in 61.12 in mid Nov.  Yesterday, I barely made it through a 2x3w/3 at 51.8 avg.   Long ways to go and a lot of suffering to get in 400m shape.     I did cruise through the 200m at 28 without running all out so I know it's a matter of that long sprint conditioning and form.  

I did 2 weight pulls afterward and they were really tiring and my foot hurt so I just did 2.  Spikes are always tough on the feet but my feet are a bit better in general.

Not going to run again til Sat and it will be cold.   No more speed for a while, too cold and I really need to do some strength work like hills and weight pulls as well as conditioning.  

141.0 lbs after workout.  Happy Thanksgiving.

2x300m tempo / more cardio discussion

Sunny, breezy, dry, low 50ºs today in Sewanee.  Did a brief workout on the track, very brief.  Simply accomplished what I failed to do last time in more harsh conditions, 2x300 w/ 3 min rest.  Wasn't fast, but baby steps.  

Hoka trainers on

stretches, drills, 100m, bands

50m on turf 

Hoka rocket X2s on

2 x 300m w/ 3 min rest - 51.65, 51.96

Just wanted to get it done and actually complete the workout.  Definitely felt the lactic afterward, pushed hard on the last one to get it under 52.  HR hit 174 on the first one but recovered quickly to 110 in a minute, then hit 181 on the second one and took much longer to recover... was 153 after 3 min.   I don't foresee myself graduating to the unholy trinity (3x3w/3) for quite some time.  

A very quick workout, 5 min, after a 20 min warmup.  I was going to do more but instead, I may come out tomorrow and do the same exact workout since my foot is feeling ok, then take Thurs and Friday off.  I have to winterize my boat on Friday, nasty job in the cold.   Friday, winter arrives.  For the following week, it will be highs in the low 40s and lows as cold as 18º.   

-----

Cardio discussion on CAC

I happened across a video by Peter Attia on CAC scoring.  Now, I don't agree with everything he says and have openly called him a fraud at times, but this was interesting.  I sent the video to Dr. Gary (heart surgeon) for his reaction.   In essence, Attia says CAC scoring is looking backward at your body's reaction to disease that already exists, and it is not a great prognosticator for the future of potential CVD.  Most troubling he said,  "Nearly 50% of fatal MI’s occur in non-calcified areas of coronary arteries." ...  Qualified by the disclaimer, "This data is also a bit misleading because many of those patients had calcifications elsewhere."

OK then.  Gary had a different perspective: "The doctor [Attia] is correct.  Any visible coronary calcification on a CT scan signifies established, albeit often mild coronary artery disease. He is incorrect to say it does not predict risk of future events. In large populations, calcium scan number most certainly does."

Dr. Gary went on to say regarding me:  "Given you have zero calcium on TWO scans, a coronary CT angiogram would only show non-calcified plaques....if you have any.   And, the only use for this information in your case given your lipid numbers is to help you make a decision about starting a statin drug.  If you do not want to pursue a statin even if you have plaque....then there is no reason to get this scan.   In current medical practice, we would NOT get a coronary CT angiogram study on an asymptomatic patient with two zero CT calcium studies.  Unfortunately, the simulations have been run to show that if you were to offer scans to a 1000+ people in your situation, there would be statistically more unnecessary and potentially risky further testing or even interventions than if the scan was not ordered."  

In other words, I took this to mean that I need not be in an obsessive hurry to radiate my chest again with further testing anytime soon. Perhaps in a year or two, especially if the advanced lipid tests show risk. 

I found this website called MDsave.com that is a search for medical procedures for out of pocket payers.  Seeks out the cheapest rates.  Totally legit.   I found a coronary CT angiography procedure for only $311 near where I live.  As I said, at some point I'll get it. 

Attia's video was filled with interesting case studies and analogies.  For example: he likened bad lipid blood work as "living in a dangerous neighborhood."   CAC score above zero as "how many times your house has been broken into."    He highlighted one case study of a late 50s woman, presumably an athlete with rocking metabolic fitness but terrible blood lipid levels.  Attia had her do both a CAC scan and and angiogram due to her "dangerous neighborhood".   If clear on both, she was "living in a dangerous neighborhood but had a pit bull to keep the bad guys away."   I assume the "pit bull" was her lifestyle routines.  I'd like to believe I have a pit bull too.  

Here's the video:  https://youtu.be/Z7MrZRInjvI?si=qLqGZRAFne-NeJfp  

Bike climb Raccoon Mtn

Change of plans.  With fair weather this Sunday, I met Bill for the 4th time in 5 weeks for one last climb up Raccoon Mtn for the year.  We did it a bit quicker than last time.

Bike climb  Raccoon Mtn - 37:30

12.75 miles 

Avg HR - 135

Max HR - 177

HR over 170 - 5:33

HR 153-170 - 26:35 

I stayed the night and really enjoyed my time there.  It was quite cool at night, low 40ºs but I was fine with the full canvas up, propane fireplace, and electric blanket.  Boat ran great, it was only the 5th time I had it out this yr.  Knowing it would be the last time for the year, I almost stayed a second night, but I pried my self away from the river solitude and came home Monday evening, expecting to be on the track Tues afternoon.  Saw one giant bald eagle toward the end of my stay fly low directly above the boat.  

Massive change in weather coming.  After Thanksgiving, winter weather hits with a vengeance.   Must winterize the boat on Friday as the low will hit 20º that night.  Highs in the 30ºs to low 40ºs, lows in the teens to low 20ºs for the following week.  Will make training more difficult.

Here's some photos, one more for '24...

tempo 100s on turf

Coldest workout of the fall so far, 45º and breezy but it wasn't too bad because there was a little sun.   I went to the soccer field because the football field was occupied.   It's a nice facility and the bathrooms are far superior to the football stadium's.   They are clean and new, with both hot and cold water sink.  And, it's a little better sheltered from the wind than the football field.  

Hoka trainers on

stretches, drills, 100m, bands

Hoka rocket X2s on

6 x 100m w/ 30 sec rest - avg ~ mid 16s

2 x 100m w/ 30 sec rest - 14.10, 15.35

2 x 100m w/ 30 sec rest - 14.38, 15.98

10x100m, decent volume, but when in shape, I can get 10x100m w/ 30 sec.   I did almost the same workout in Aug here but 2 less 100s.  

Love this time of year as my semester of teaching is over, I just have to go back in 12 days to do finals.  Weather looks good Sun-Tue, with Sun and Mon being the last days in the 60ºs before the bottom drops out and freezing weather returns. So, I may try to do another track workout on Sun instead of bike.  We'll see.

I'm going to heat my boat for the following week when necessary so as to give myself the option for one last outing before winterizing.   Should go out this weekend but will stay in and practice guitar.   Bought two guitars in the past week.  

Weight is good, 140.5 after workout.   

wet, windy, 3-2-1

 I went out to the track, it was windy, wet with mizzle, drizzle, fog, and occasional light rain, about 62º.   I thought, 'no my foot's not feeling great and I'll come back in the morning' and went back to my car.  Then I thought, 'Well, I'm here,' so I went back out.   Ran a failed tempo workout.   At least I went out and got something done.

Hoka trainers on

stretches, drills, 100m, bands

Hoka rocket X2s on

300, 200, 100 w/ 3 min rest - 51.11, 35.50, 14.98

I had intended just 2x300m w/ 3 min rest but I had to work too hard on the first one, HR went to 179.   On the second one, I took off fairly slowly but the head wind caught me hard at 200m and I just quit, sadly. Pathetic.  So, I rested 3 min and ran a 100m.

Shoes sound funny on the new wet track, squeak-squeak-squeak....   I guess I'll have to try this again in better weather.   Back on turf on Friday.  It's going to be cold, weather changing, windchills in the upper 30ºs.   

141.4 lbs after workout 

Met up with Bill at Raccoon Mtn for another bike climb.  We took it easy.   I waited for Bill and just made the east overlook in 39 min.  (31+ is PR). 

It was not as hard an effort as previous climbs.  Was a little tired from doing sets of hexbar 200 lb deadlifts in the gym last night among other things.  

Raccoon Mtn bike climb - 12.73 miles round trip

Avg HR - 139

Max HR - 176

HR over 170 - 3:11

HR definitely coming down as compared with previous climbs.   

Looks like rain on Tues, so may have to go out Wed morning. 

I was going to take the boat into Chattanooga to have lunch with a friend, but noticed my voltage meter a bit low (+12.1 vs normal +13.7). With a new alternator, this was worrying, so I cancelled.  Looking at the engine, I noticed the hot lead had completely broken off the alternator.  Whew.  Glad I saw it in time and did a quick temporary repair.  It's working now.  Lesson of the story, watch your gauges!

Bill M. at the East Overlook.

Press: Geezer jock interview

 My interview with Ray Glier for his article in Geezer jock:

https://geezerjocknews.com/blogs/news/how-a-world-class-musician-and-world-class-runner-reached-for-his-ceiling

Not real big on the name of Ray's publication.  I won't even wear the Senior Games t-shirt ... because it says "senior".  I don't wanna be a geezer.  lol

volume tempo 8x150 on turf

Cool and clear today, not shirtless weather, about 50º.   Good workout today, getting better.  Times coming down little by little.   2x3x150m, 2x150m w/ 30 sec between reps, 10m between sets.  

With today's announcement of the USATF Masters Outdoor Nationals being held just 1 hr away in Huntsville, I have a solid goal.  35 weeks from today will be 400m final in my first nationals at M65.  It's a long time.  I'll probably not up my training volume anytime soon.  This seems to be enough for now.  2 running and one bike a week.  

Normally this would be a speed day but due to the cold, I decided to stay on turf and do conditioning.

Hoka trainers on

stretches, drills, 100m, bands

Hoka rocket x2s on

3x150m w/ 30 sec - 24.50, 25.73, 25.31 

3x150m w/ 30 sec - 24.47, 25.13, 26.60

2x150m w/ 30 sec - 24.17, 25.09

Quite a bit faster than the same workout on 10/22 and the HR was lower, reaching 179 max on the first set only.   On 10/22, I hit 180+ every set and a max of 187.   

Planning a bike climb again Sunday, then on the track Tues for maybe some 300s or 200s.  

141.7 lbs after workout.     

Big NEWS: 2025 USATF Masters Outdoor Championships announced!!

HUNTSVILLE, ALABAMA!!!!

This is the closest a USATF Masters National Championship has ever been held to my home.  Just one hour away.  My M65 debut, 9 days after my birthday.  Couldn't be a better time or place.  I must be ready!  

Finally, I have a goal and a target date.

Track at Milton Frank Stadium was just resurfaced last yr.

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.