4x200 tempo

 Nastyish day again, 37º, dark, cloudy, N breeze, track partially wet.  Yet another grueling tempo workout, one that I dread and don't do too often.... 4x200 with just 60 sec rest in between.  An ass buster.  Like last time, I went into the mens room and did my final band work and massage gun before launching in.  The mens room at the track is small and fairly filthy.  Just enough space to do my band work.

Hoka trainers on

stretches, drills, 100m, 50m, bands

Hoka Rocket X2s on

4 x 200m w/ 1 min rest - 30.13, 31.48, 32.22, 34.33  (Avg 32.04)

It was really hard.   On my knees for a few minutes after.  I really thought I might bail on #4 but I made it.  Looking back to about a yr ago, I did just that, started out with similar times and bailed on #4.  My best set of these last yr was just before World Championships in late Feb. I did a set in avg 31.2, but it was better paced, started a tad slower than today and I was a tad lighter.  I also ran a set in May of last year that was 0.6 sec slower on avg. than today.    I did one in early Jan last yr 0.5 sec faster on avg but with 75 sec rest.  

139.1 lbs after workout.

World Masters Rankings

I've been surpassed as world rank #1 this past weekend by the European Champion, Bernardo from Denmark who ran 58.41. He's 2+ yrs younger than I, real fast.  Ran 56.93 and 25.03 outdoor last yr.  In '21 when I was his age I ran 57.81 and 58.30 indoor.   Hopefully,  will be able to back to that speed by indoor season's end.  

4x300 tempo

A consecutive day on the track.  I think the best schedule for me upcoming would be Wed, Fri, Sat, Mon.  So today I did the consecutive day.  And, had the audacity to do yet another 4x3w/3 tempo today.  Knew it wouldn't be as fast as Friday because it was 25º colder, track wet, and a consecutive workout.  

Pretty much the same temperature as yesterday, but what a world of difference.  37º and partly sunny, occasional light W breeze.  Track was wet after this morning's light dusting of snow.  

Hoka trainers on

stretches, drills, bands, 100m, 50m

Hoka Rocket X2s on

4 x 300m w/ 3 min rest - 48.41, 49.96, 50.56, 52.85  (avg - 50.44)

Didn't pace this well enough to come close to Friday's average and by #4, I was pretty uncomfortable.  I started more than a full second faster on #1 than on Friday, but still a decent average.  About what I was doing for 3x3w/3 about 6 weeks ago, so progress.  The 'unholy trinity' - 3x3/w3 ... is dead.  Unless I decide to up the pace, lower the volume.

139.3 lbs after workout

In order to get my Wed workout in, I want to be on the track by 10:30 at the latest.   Wednesday's weather looks pretty much the same as today, mid 30ºs, but with some sun.  Fri, Sat look really good but rain on Sun.  

Last Saturday I was stunned to see a huge turnout for the Sewanee indoor meet.  The biggest meet there in years.   There were quite a few collegiate underachievers running the 400m, about 8 of 22 were over a minute.  It would be tough to run under a minute in there for me but I think I could come close.  So, thinking about entering the Sewanee meet on 2/17. A good time is not possible on a 160m track with 22m straights, 2 1/2 laps, but it would be a workout and an experience.  

Still holding on to the top 3 times in the world in the M60 400m.   That'll change soon. Would be great to one-up myself at SE Regionals.  I looked at the results at NE Regionals, unremarkable.   Most European National Championships are early March, European Indoor Masters Championships same weekend as USATF National Masters.  

    

 

split 450, split 400

One of those totally miserable weather days.   Mid 30ºs, dark, wind, fog, rain occasionally mixing with snow.  Occasional gusty winds from the W-NW.   I got to the track in a steady drizzle, and when the drizzle turned to a light wind driven rain, I retreated back to the car to wait it out.   It never really stopped but when it went back to a drizzle, I headed out.   Normally, mid-30ºs is t-shirt weather for me if it's sunny and no wind.   It's just the wind/rain/snow that makes it cold.   Still trained in shorts and a light long sleeve T.   After my initial warmups, I retreated to the mens room to do band work, massage gun, and put on my new Hoka Rocket X2s.

Hoka trainers on

stretches, drills, 100m, 2x50m, bands

Hoka Rocket X2s on

'split 450' - 300m - 44.87 / 90 sec rest / 150m - 23.12

'split 400' - 300m - 45.37 / 90 sec rest / 100m - 14.98

Was a good brief conditioning workout.    I was actually surprised the 300s were as fast as they were considering the conditions and the head wind all around the turn.  I took about 12 min between sets and went into the mens room to warm up.  

The new Hokas felt good.  They really delivered in this messy weather.   

It occurs to me that it is going to be tough to get workouts in before SE Masters next week.  I work T-TH and travel Friday.   I can't go 5 days before a meet and not train.  Options are, train early T or W, train late indoors on Thurs.  It would be to train Friday, I'd have to be on the track before 8am.   I'll work something out.  That being said, I'm going to train as much as possible this week including some consecutive days.  So, I may be out tomorrow.  

I have been cross training as well.  As much as I didn't want to do it, I was at the gym last night doing my 20min stairmaster hill program and 2x500m w/ 1 min rest on the rower.

139.0 lbs after workout.

4x300m tempo!

The 'unholy trinity' is history, I just complete my first 4x300m intensive tempo set.  FOUR!  And, I did it without compromising the speed that I had been running in the 3x3w/3 workouts.  I think this is the first time I've completed 4x3w/3 since July 9, and that was a season's best set and was just 0.36 sec faster than today.  And the conditions weren't perfect today due to the wet track.   However, it was just about perfect besides that, mostly cloudy, about 60º and calm winds.  

What a difference three days makes.   Tues the track was still snow covered, Friday I'm training shirtless.  These photos are just 3 days apart.  

 

 

 

 

Hoka trainers on

stretches, drills, bands, 100m, 50m

Hoka Rocket X2s on

4 x 300m w/ 3 min rest - 49.62, 50.19, 50.06, 48.78

The key to completing this workout was pacing.  The first two were done with fairly light effort and after the 2nd one, I said out loud, 'you got this' and I was able to do the last rep as the fastest.  Very unusual.   I can't tell you the number of times I go out and think, 'yea... I'm going to do 4 reps' and then die after three and bail.   Not today.   It was 'down to my knees hard', especially to bring that last rep in in 48, but it wasn't sickening.  Maybe the cross training paid off.

Almost feel like racing again this weekend but I'm happy not to go to that Coach Miami meet in Birmingham, it's huge with 1000s of kids, big masters turnout as well.  What were they thinking?

Amazingly, this was the first time in 2 weeks I've been on an outdoor track, and the first tempo set of 300s since Jan 6!

This is a good and encouraging start to a 2 week training cycle leading up to SE Masters on 2/11.

139.8 lbs after workout.

gym: stair master, rower

Still 'snowed off the track' and taking a needed break from running, which is ok.  Next meet 18 days away and time to get in a good hard training cycle on the track before that.  Just treading water now and trying to keep some semblance of fitness and my weight under control.

Past two nights in a row I've done 20min Stairmaster hill program (level 15) and a short interval set on the rower, 3x500m w/ 1min rest avg about 2:04.  

Stairmaster is quite a good machine, far better for strength than those 'elliptical' machines,  but it is often abused.  Typically people (especially women),  cheat by supporting their body weight on the rails with their elbows, or locking out their elbows with palms forward.  Makes it a lot easier.  Ideally, when doing stairmaster, you should not attempt to support your weight with your hands and arms at all.

Last night, most of the snow was gone except on country roads like mine where there was still lots of snow and slush.  With the temps now in the 50ºs, and lots of rain coming, it will be gone today.

This semester is as busy as any I've had at the college and I hope I haven't bit off more than I can chew... have 25 total students at 2 colleges, an in person class and an online class.  In order to teach fewer days I'm doing a long one on Thurs, about 10 hrs.  

I want to be back to the track on Friday, upper 50ºs and a small chance of rain. 

Weigh is ok, hanging around 140 - 141 lbs

Last night... 

KMS meet report

Out of my regular workout routine, I ran about as I had expected.  No season PR, but not terrible:

 

59.33 - 400m 

The kids in my heat surprised me.  They were faster than expected, except one.   There were 2 scratches, and 4 in my heat, all three kids went out fast and I was in last at the break.   I hit my split just about right, about 27.6ish.  Then the kid in front of me started to fade on the turn just after the first lap at 220m.  I had to slow slightly then passed him on the back straight.   The other 2 were way out ahead finishing in 54 and 56.    

So, my second 200m split was only about 31.7.   Not good enough.   Hopefully, as the season goes on, my conditioning will improve and I can take a second+ off that 2nd 200m.   It was 0.27 faster than my first race on this track 2 weeks ago and all three races have been faster than my winning time at Nationals in '23.

Overall, it's a better start than last year:  

'23 season - 59.74, 59.42, 61.26

'24 season - 59.60, 58.84, 59.33, 59.22

It's only January, but this race gives me the top three M60 400m times in the world indoors.  

This will be a big year for M60 with a few new world class masters moving into the age group:  Francois B. and Getulio E. both move up to M60 in the outdoor season.  

Tomorrow, I'll go up and look at the track and see how the snow in melting.  

Racing for exercise

I'm going to race in Birmingham tomorrow.  The Sewanee team apparently cancelled.   I have low expectations because I've lost so much training time and fitness that I don't expect to improve on my times from last week.  Goal is just to break a minute.   (The last time I did this - ran 3 weekends in a row - I  ran that really bad race at the Emory meet - 61, from lane 2).   Since I have lane 5 in a full heat of mostly college freshman, I'll go.  It'll be crowded because most of these kids are slow (for college) and they have 6 lanes full.    With the weather as it is, I just need the training.  I probably won't be ready to race again til SE Masters in 3 weeks since school is starting next week.  The weather really has knocked me off my routine.  Also, foot is sore from 2 days in a row on that tight indoor track.  Did 1000m+ of sprints in there last night.  

Bought a second pair of Rocket X2 trainers so I can alternate them.  Found them for $172 + tax and shipping.  Regularly $250.   I really need to get on ebay and start selling off some of my shoes.  

 

indoor tempo 150s, 200

Second workout in a row at the Sewanee indoor track.  Not my favorite place to train but without this track, I wouldn't be running at all.  Happy to have the place to myself.   Another blast of severe cold tonight through the weekend.  Will be in the single digits Fº next 2 nights and below freezing til Mon.   Main roads are ok but all others are ice.

I feel like I've lost fitness due to the weather interruptions of my training and change of plans not to go to ATL.  I'm also a bit heavier today and I'm not certain about going to the meet on Sun.  Unless I get a good lane, I probably won't go.  Even with a good lane, I doubt I can improve on my last weekend's time.  Should find out my lane draw tomorrow and make a decision.  The cold weather disappears but then there's rain for a week.  Track won't be clear by Monday, so my next outdoor track workout will be not until Friday.  

 

Hoka trainers on

stretches, drills, bands, 2 x 100m

3 x 150m w/ 30 sec rest - 22.14, 23.30, 24.40

200m - 27.93

2 x 150m w/ 30 sec rest - 22.31, 24.10

Really tiring as I'm not in peak shape.  Hard to hold form on those turns.   The track has 2x55m turns and only 2x22.5m straights.  It's like running in a circle.  Now I'm not sure I want to race on those turns.  Tough place to race a 400m when the straightaways are only 22m.

140.0 lbs after workout  

Now is the dead of winter....

The snow falls hard and don't you know?   The winds of Thor are blowing cold

Snow drives back the foot that's slow...   The dogs of doom are howling more

That song always reminded me of cold dark winter.

3x150 tempo, 200m, sled

 The turf field was not viable today.  Longest stretch to run would have been barely 70m.   So, I got on the indoor track.  My first real running workout post Saturday's race.  I needed it.  

Fortunately, I picked a good time.  No one was there except me and the track coach who was running laps.  I said to him, 'this is better than nothing'... he wholly agreed.  

Hoka trainers on

stretches, drills, bands, 2x50m

Hoka Rocket X2s on

3 x 150m w/ 30 sec rest ~ 22, 23, 24

200m - 27.12

2 x 50m weight sled pulls

I usually do 4x150 w/ 30sec, but I took it faster and did 3x.  I was surprised how fast they were, the first one was 21.96, so after 3x, I was toast.  I rested and ran a hard 200m, again, surprised it was that fast.

Wasn't so bad.  One circuit is 176m in lane 4.   Maybe I'll race in here this season, now that I've met the coach and know he welcomes masters.  Would be tough to break a minute here in a 400m.  

Then I pulled the 'bull' 2x, wheeled variable resistance weight sled with harness.  It was pretty hard even on the second lowest setting.   

I haven't done a track workout in this building in a long time.  It had to be done.  And with the low volume, I'll likely be back tomorrow.

138.7 lbs after workout.  

MTSU closed again today, shut for the whole week.  

Another blast of cold air comes Friday and Sat after some freezing rain and maybe a little snow overnight tonight.   Will finally be above freezing on Monday then a warmer rainy pattern for the next week with temperatures in the 50ºs.  Maybe that was it for winter?  We'll see.   I doubt it.  

I signed up for the 400m and 200m on Sunday.  This timing outfit has been known to use all 6 lanes in a 400m, so if I get a bad lane draw in both races, I won't go.  Or I'll just run whichever event gives me the best lane.  Yes, it does make that much difference.   

gym, rower, box jumps

 No place to train outside so I hit the Fowler center gym.  Did my usual warmup but the foot still sore so I didn't run much.  Did drills, hip flexor machine, then 42" box jumps, then a hard set on the rowing machine. 

2 x 15 hip flexor machine

5x 42" box jumps

Concept 2 rower:  3 x 500m w/ 1 min rest - 1:59, 2:02, 2:02

I had looked back and saw that I did 5x500 w/ 1 min avg 2:04 previously and I thought I was in better shape now, but after 3 of these I was toast.  I had already done the box jumps and hip flexors so maybe tired.  

Met Sewanee's new track coach.  Seems ok, will be open to having masters compete.  So, come all!

I'm really hoping I can get a tempo set in tomorrow.  I need at least one conditioning workout this week but it seems that may be impossible.  Track is packed in with snow and it's not forecast to get above freezing until early afternoon tomorrow, and then it's forecast to begin freezing rain.   Nice. 

Guess I can continue to cross train but.... specificity ... NOT!

137.8 lbs after workout.   

frozen in, schedule change

Yesterday, I drove around Sewanee for some sightseeing.  I opened the gate to Brakefield Rd and drove into the woods.  The snow was at it's heaviest, coming down in huge flakes.  

The trees were encrusted in ice, beautiful against the blue sky.   It got up to about 12ºF during the day.

Jumpoff Rd., Sewanee

Then I drove to the track, was surprised to see the Lacrosse coach and team shoveling snow off the field.  They had almost half of it done.  Hopefully, they'll do all of it so I can use the field if not the track.

I was determined to do something so I tried riding my mountain bike.   Snow too crusty.   So then I did 5 x 75m sprints up my driveway.   Felt bad, foot sore.  Probably due to the cold since it was 10º, bad footing, and all that wood hauling on Sunday.

My driveway

So, I registered for the KMS meet in Birmingham on Sunday.  I'm likely not going to the Jan 28, Coach Miami meet.   With poor training conditions this week, I doubt I will be able to improve my time from the faster Vandy track, but it will give me a chance to race against some low level college guys, unlike Vandy where I raced some of the best.  Sewanee's team will be there and maybe I'll meet the new coach.  It's the first meet of the season for many of them so there will be slow guys in this mostly DIII meet.   Last year, there were 6 who ran over a minute, quite a low level for collegiate men.  

One big question is health and fitness.  Roya came back from her trip last night with COVID.  1st time.  I may have been exposed.  She knew she was sick so we kept our distance so I'm hoping for the best.   I've never had covid so I really never want to get it.  I tested negative yesterday because I wanted to make sure I didn't get it at Vandy.  I'll test again in the next days.  Feel fine now. 

The Fowler center is open, I will go there for a workout today.  If the field is clear, I may do a tempo set of 100 repeats on turf.  Still in the mid to upper teens, but sunny, light winds.   Fowler has some of those wheeled weight sleds so I'll bring my harness, do some strength and speed. 

I was happy to hear fellow M63 masters Duane D. was granted permission to race at Vandy this weekend, even though he had to withdraw due to injury.  He said he's had some very good communication with the coach and she doesn't seem too hostile to masters competitors.   He told me he cited my example of running there, so I guess the new coach is aware of us masters now.    If I had known, I would have also requested permission for this weekend because I love that track, and will race there every chance I get.  

Still light.  138 this morning.  

Photo: 400m 1/5/24, Birmingham

Racing 19 yr olds.  

Beat one.  

 

No track today, wood

 I was feeling a bit tired from racing but still wanted to get to the track ahead of the snow, but I did wood instead.  It was hard, 4.5 hours of work from tree to shed.  

cut with saw

lift and load trailer

lift and empty trailer

split wood with hydraulic splitter

throw wood

fill wheel barrow a dozen times

wheel to shed

empty and stack

Did some serious dead lifts, some pieces were 100+ lbs.  Also some good medicine ball (log) throws.  Tough on the hands though.   Hard work and really feel it in my back and hands.

139.5 lbs after the work.  Cut about a months worth of home heating.  

Vanderbilt Commodore meet report

This took a lot of audacity.  The place was packed.  I was very intimidated by the scene.  The meet had elites and in this league, almost every athlete is on track scholarship.  The meet was being streamed nationally on ESPN's SEC+ network.  What the hell is a nearly 64 yr old doing here with track spikes?

Not too bad for this early in the season, another M60 World Lead for now:  

58.84

When I arrived to pick up my competition credentials, the guy at the admittance desk was totally confused when I told him I was racing.  He looked at me incredulously and then someone else spoke up and directed me to the athlete's area.  

I walked around intimidated for a while, then finally saw some familiar faces.  Randall, Mike, and Ernie, track officials that have been seeing me race for more than a decade.  Then I felt better.  I found a great place to warmup where no one else generally was, along the home stretch across from the main grandstand.  I was able to get my usual warmup in.  

I watched as the heats went by.  Every single heat had at least a few guys running under 50.  My heat would be no exception.  There was one scratch and I had lane 3.  There was a short sprinter in 4 and fast guys in 2 and 6 - full scholarship dudes, high school state champions.  

Predictably, I was smoked in the first 100m.  They went out in probably 11.5, maybe faster.  I was easily 20m+ behind after just 100m.   The guy in lane 4 tried to stay with the two real 400m guys and he did for about 200m, then he pretty much folded and was running about my speed.  The winners finished in 49 flat and 49 low, the guy in front of me finished in 56+ and me 2+ seconds behind.  When I was running down the stretch, the crowd broke into cheers.  It was nice.  I did rig up a bit toward the end and was worried I might not break 59, but I did, just.  Happy about that.  Could have been worse.  It was slightly faster than I ran in Poland last yr and a full second faster than my winning time at Nationals in '23.  Of course, this was much faster track.  

The stadium announcer mentioned my name, said "not bad for age 62" (I'm 63).  He must have Googled me because he also said, "that was William Yelverton, a USA Masters athlete who has won several masters titles."  

I had a number of kids come up to me for selfies, and say to me "you're an inspiration!"  Geez, famous for being old. Worlds oldest college sprinter...definitely an anomaly.   Frankly, even at my peak in college, I'd not been able to hang with the best at this level.  Maybe mid-pack if I worked as hard as I do now.   

It was probably the lightest I've ever been for a race.  138 lbs.  Not sure if that is my best race weight or not.

Anyway, this was my 60th college track meet after the age of 50.  With all the Masters titles and World Masters Medals, still more proud to race in a Div I college meet and finish last.   

The week ahead... 

I thought about racing next weekend but there is no sneaking into the next Vandy meet again.  Plus, the weather looks bad this week, tough training weather.  I'll probably wait 2 weeks before I race again in Birmingham.  

It's going to be below freezing all day, but I'm going to try and get a workout in and cut some firewood.  Or maybe I'll just work on firewood.  Snow and brutal cold starts Sun night and now they're saying we could get 5-6" of snow by Tues, which means there is a near certainty the University will be closed, and the track will be under snow probably til Thurs.  If it's sunny, even with it being below freezing, maybe it will melt by Wed.  I guess I could do something at the indoor track.  I think there's an even chance I won't be working at all this coming week due to weather.  

200s in spikes, 100, blocks

Today by far will be the best and warmest day in the foreseeable future.  53º, sunny, light to calm winds, beautiful training weather.   Beginning tomorrow night, the bottom drops out with 2 successive cold fronts with that will plunge lows to the single numbers by Tues night, with snow expected Mon.  Beginning Sat night, it will remain below freezing for at least 4 days with daytime highs only in the mid-upper teens on Tues.  May have to use the indoor track for one or 2 workouts.  

Wanted to work on my race form today in spikes.  The biggest challenge in the next meet, as usual, to not chase the kids and go out too fast.  Today felt good, but it was too fast.  I tried to replicate a first 200m at race pace.  

Hoka trainers on

stretches, drills, bands, 2x100m

Hoka Rocket X2s on

100m - 13.10

Adidas Prime SPs spikes

200m (rolling) - 26.50 (12.75, 13.75)

2 x block starts 

200m (from blocks) - 26.35 (13.06, 13.29)

I was surprised the second 200m from blocks was faster than the first.   I really tried to stretch it out on the second 100m and my splits were a little better.  So many things I need to remind myself when racing.  

Was going to do more but decided to save my foot, which has been feeling better.  This was a bit of a confidence builder.  Although I won't be within 50m of the slowest college guy on Saturday, if I pace correctly, I should break 59.   

I came a click away from registering for the Sunday meet in Birmingham.  Was thinking about going down there to run the 200m, if I got a good lane.  But a day after a 400m, probably not a great idea.  I already threw away $39 when I registered for the Dec meet and didn't go.  

Interesting how so many of my aches and pains go away when I get this light and fit.  From the arthritis in my foot, to the arthritis in my thumbs.  Also, interesting how much easier it is to run fast.  

137.7 lbs after workout, season low.  I'm probably 9 or 10% body fat at this point.  

neg split 400, 200, 100; in at Vandy Sat.

Sunny, 36º, light breeze at the Sewanee track.  Track was wet from last night's light snow, but being not windy and sunny, it felt so much warmer than the cloudy-windy 43º of last time.  Totally T-shirt weather.  

I'm on the heat list for the Vandy meet on Sat!  An almost 64 yr old racing 400m in a DI college meet.  

Hoka trainers on

stretches, drills, bands, 100m

100m - 14.69

Hoka Rocket X2s on

100m - 13.16

Neg split 400m - 63.71 (33.74, 29.97)

200m - 27.81

It felt ok today.  Was very tired after the race pace+ 200m, and left since I'm expecting to be back out tomorrow for some speed.  

Lightest this season.  138.2 lbs after workout.  

My name is on the heat sheet of Saturday's Vandy meet.   3 of the 5 guys in this heat are freshman and have run 49, the other is a 27 yr old sub masters who runs about 52.  I'll be bringing up the rear for sure.  If there is any track I should be able to run 58 on, it's this one.  Lane 3 is not any disadvantage as the track is not banked.  With all those guys way out in front, I hope I can run my race.

split 500, split 400

When it's in the low 40ºs or below like today, the thing I hate most is cloudy, wind, and rain.  We had cloudy and very windy today.  43º, cloudy, wind advisory in effect, gusts to 30mph occasionally during my workout.  Wanted to do speed today but just too cold.  Felt much colder than 43º due to the wind. 

Running good times on a day like today is out of the question due to the cold and wind, so I did a brief conditioning workout.  Hard, despite the slowness.  I went into the heated mens room to warm up before and in between sets.  Still able to run in a sleeveless T and shorts.

Hoka trainers on

stretches, drills, 100m, bands

'split 500' - 300m - 45.56 / 90 sec rest / 200m - 31.46

'split 400'  - 300m - 47.35 / 75 sec rest / 100m - 15.38

All my splits were about 15ish, except when into the wind, then they were 16-17.   Was going to hang around and do some weight pulls but I was beat and cold.

140.0 lbs after workout.  

Been doing some resistance on my off track days.  Core, hip flexors, squats, upper body.

Plan to be out Wed and Thurs.  Both days should see some sun, less wind 40º on Wed., 50º on Thurs.  

tempo 3x300m, weight pulls

Typical Sewanee winter weather.  41º, shifting light winds, wet track, thick fog with visibility about 60m.  Today was my 4th day on the track in 5 days.   Foot a bit sore from yesterday's race, but I got it done.  The unholy trinity 3x3w/3, and it wasn't slow.  

Hoka trainers on

stretches, drills, bands, 100m

3 x 300m w/ 3 min rest - 48.68, 50.32, 50.79 (49.93 avg)

2 x 80 yd weight pulls w/ 90 lbs on turf

A respectable avg for the 3x3 set considering the conditions and fatigue from yesterday's race.  I could probably slow it down to 51 or 52 and get 4x in, not sure I want to suffer that much.  

I did the longest weight pulls w/ harness I've ever done, probably due to the turf being moist and less friction.   

Planning to be on the track Mon, Wed, Thurs, and meet Sat.  The catch with the Vandy meet is that I just registered and didn't ask permission, so if they deny me entry, I hope they do it before Thurs noon so I can get into Sun's Emory meet in Birmingham by the deadline.  

139.8 lbs after workout.   

First race, indoor season begins - meet report

AL vs The South" meet at the Crossplex.  I did achieve my goal and ran under 60 and for now, a world lead: 

400m - 59.60 

It's actually slightly faster than my season opener last yr, and a quarter second faster than my National Championship race in Louisville last yr  (59.84).   So, I'm ok with it.   

It was supposed to be just me and David C., a 72 yr old elite, but they threw two 19 yr olds in with us.  It was ok, no interference.  One was a good bit ahead, the other, a good ways behind.  I finished second in my heat, ahead of one of the teens.  Only 2 of us broke a minute in the whole meet, it was that small.  

I ran extremely conservatively and didn't rig up at all.  My splits were about 28.8 / 30.8.  I could've pushed the first half a bit more.  Based on this, I'd really like to break 59 at Vandy next weekend.  Fast track.  Every bit as fast as an outdoor track.   

One of the teens said, "Under a minute at your age?  Oh my goodness!"

David ran 65.85.  Duane (M60) was there and ran a good 60m.   We all ran WL times, for now... but it's early.   

It was an extremely small, slow moving and quiet meet.  Was cool to see all the little kids race, some as young as 4.  

Was 139.7 lbs after I got back.  

Will probably be out tomorrow again.  Rain on and off during the day.  

David will be 73 this season.  World class in M70.   Sprinting make you young.

   Kids as young as 4 getting ready to race.  

300, 3x150m tempo

A rare consecutive day on the track.  My foot felt ok so I thought I'd get this one in so I could take a day off before the race Friday.  Cold, dark, cloudy, mostly calm winds and 36º.  

I did just one race pace 300m and a brief tempo set.  

Hoka trainers on

stretches, drills, bands, 100m

100m - 14.78

Hoka Rocket X2s on

300m - 43.78 (13.87, 14.39, 15.52 / 28.26, 15.52)

5 min rest

3 x 150m on turf w/ 30 sec rest  (23.53, 24.69, 27.01)  

50m - crouch start from the line - 7.47 

I didn't take full rest before the tempo set so I ran out of gas.  The 300m was still too fast for my present level.  Would have been hard pressed to come home in 17 for one more 100m.  But it was cold.

Because there was little wind, and I did my massage gun in the heated mens room, I was able to train in a sleeveless T and shorts, despite the 36º temperature.  

139.9 lbs after workout.  I actually ate bread for the first time in months this morning for breakfast, I usually don't eat breakfast.  I really don't need to be any lighter.  Probably about 10% BF.  

UPDATE:  I registered for the Vanderbilt meet 1/13.  It's the track I have my Masters PR on.  Haven't raced there since '18 when I ran 57.02

 

400, 100s

Cool today but pleasant, hazy sunshine and light NW wind, about 43º and dry.  I warmed up slowly and felt today I needed to run a hard 400m.  So I started slowly with a few short sprints.  Didn't want to stress my foot so I did everything in the Hoka trainers.  

Hoka trainers on

stretches, drills, bands, 100m, 50m

100m - 14.48

Hoka Rocket X2s on

100m - 13.45

400m - 59.84 (27.96, 31.88 / 13.37, 14.59, 15.14, 16.74 / 43.10, 16.74)

I needed to run a hard 400m today to work on pacing.  I was ok until last the 40m where I lost time.  Again, went out too fast.  Was shooting for 29/31, but ran about 28/32.  Pace awareness is still not there.  At least 0.5 too fast on the first 100m.   

Still, under 60 in trainers on a cold day in early Jan isn't bad.  

Feeling light and fit but need more fitness. 

139.2 lbs after workout.  

Interesting stat on the 2023 M60 400m USATF Championship

I knew the 2023 M60 400m USATF Masters National Championship race was one of the most competitive in history, but was it THE most competitive?  

Gold - Jim L.  - 55.96,  Silver - Ron H. - 56.77,  Bronze -William Yelverton - 57.59

Yes and no.  

Yes, in the fact it was the first time in an M60 400m final that 2 runners broke 57 sec (Jim L. and Ron H).

No, in total time of the three runners, due to an incredible performance by Sir Charles Allie in 2010 where he ran 55.37.  So, that year was THE fastest M60 400m.  Second was Steve Hardison 57.24, and third was Carroll Blake in 57.38.   

So, 2023 was technically the second fastest M60 400m final in USATF Masters Nationals history for the medalists.  All 7 of us ran under 61 and 4 under 60.  As measure of the quality of this field, my third place time would have won gold in 31 of the last 40 Championships.  My 57.59 was the second fastest Bronze in an M60 400m final, behind Carroll Blake's 57.38.   

We're in good company, the third fastest was 1999:  

Larry Colbert - 56.22, Bob Lida - 57.22, Rich Rizzo - 58.35.

Masters track is getting faster.  

I do think when Lee B. and Francois B. hit M60, they will bring an even faster level to the age group.  We'll see.   

M65 is not going to be any easier for me, but with Jim and Ron, we should be able to rewrite the 4x400m world records... hopefully beginning in March with this years indoor championship.   Vadim has already called me about doing it.  

Ron is now 65, and Jim is just one month younger than me, so I'll have one nationals without him in 2025 and then we'll both be 66 by World Championships in 2026.  Both Ron and Jim seem to be on the upswing in their masters career.  Ron won the 400 in '22 in just 58.12, so he improved in his M64 yr, really very commendable.  (I likely won't even go to Nationals this year at M64).  Jim lost his wife recently so he's turning inward and taking it seriously.  He has mentioned going after a world record.  He sure is built like a 400m guy.

Anyway, it was a helluva race, and I'm lucky to have medaled.  Looking up these stats is fun, as I am on vacation right now and have some time on my hands.