neg split 400m, 2x150

Getting it in early before the rain.  On the track at 8:30 am, cloudy, SW wind, but generally dry and warm 65º.   Storm front approaching.   

Hoka trainers on

stretches, drills, bands, 100m

100m - 14.45

Hoka rocket X2s on

Neg split 400m - 61.19 (30.94, 30.25)

2 x 150s - 19.81, 19.43

Glad to get it done early and home before the storm.  This cold front will drop the temperature 20º.  

I did the 150s around 400m race pace and not with complete rest.  It all felt ok.  Happy to be able to race and healthy.  

140.6 lbs after workout.

Weather for Berry College meet this Sat looks ok, slight chance of showers, about 60º, not too windy.  There is an all-ages meet the following weekend in ATL and strangely, they put an age limit on their open division of 19-35.   I've never seen this before.   Usually 'open' means anyone.   I could ask permission or just fudge my age on the signup site.  I could pass for an old looking 35 yr old, in sun glasses, right?  

Entries close tonight for Nationals.  No late additions or surprises yet.  Still top seed.

3x300m tempo

Consecutive day on the track.  Weather was irresistible,  sunny, upper 60ºs, S wind sometimes gusty.  I didn't want to do too much so I did the 3x3w/3 but faster than a 3x4w3.

Hoka trainers on

stretches, drills, bands, 100m, 

100m - 14.8

Hoka rocket X2s on

3 x 300m w/ 3 min rest -  47.78, 49.48, 49.5  8  (48.94 avg)

Was feeling a tad worn from yesterday's workout so I kept it to one set.  

Training will be tough this week.  I was even thinking about doing a 3rd day in a row tomorrow because the only other options are Wed - 95% chance of thunderstorms late morning, and Fri 70-80% chance of rain.  Probably will end up taking tomorrow off and getting up early to train Wed before or in the rain, I wouldn't have much time, and the rain chance is 85% by 9am.  Should be in the lows 60ºs.  I won't melt.  

140.0  lbs after workout.

Vadim called me again about trying for a WR 4x4 but I seriously doubt that will happen without Jim.  Who knows if he's even training or what.  Has until Wed to sign up.

 

2x200, 100 tempo, 2x150, weight pulls, 4x100 tempo

Partly sunny, upper 50ºs and a gusty SE wind on Sunday.   Did a variety of stuff today, a good amount of volume.  Thought I might do a 3x200m tempo and shoot for 29, but bailed on #3 into a stiff wind because I did the first one bit fast.   So, I did more after that.

Hoka trainers on

stretches, drills, bands, 100m, 50m

Hoka rocket X2s on

2x200m, 100m w/ 1 min rest - 27.82, 30.43, 14.74

2 x 150m - 19.31, 19.87

2 x 50m weight pulls w/ 90 lbs

4 x 100m w/ 30 sec rest - 14.4 -15.4

A decent amount of volume, about 1300m.   

Was thinking about going out tomorrow and doing a small amount of volume, like a 400m or a split 400m.  Was going to do a time trial but I felt a bit of soreness in my upper quads and I don't want to risk anything since I've paid already for Sat's race at Berry.

We'll see.  How I feel.

Starting to get my weight under control... 140.3 lbs after workout.  No more bread for a while.  

4x150 race pace, Nationals

Partly sunny, mid 50ºs and light shifting winds at the Sewanee track.  I wanted to concentrate on running form today and do a little low volume race pace, instead of simply trying to survive a tempo workout.  I was thinking about running 20.5 ish, but went much faster.

Hoka trainers on

stretches, drills, bands, 100m

100m on turf

Hoka rocket X2s on

150m - 19.82 (6.44, 13.38)

150m - 19.38 (6.28, 13.10)

150m - 19.28 (6.34. 12.94)

150m - 19.06 (6.29, 12.77)

I was going to do a 5th but it started raining.  I was pretty happy with the set.  Each one a little faster.  The last one probably faster than 400m pace.  Would be sub 19 with spikes.  

Tomorrow, Sat looks fairly cold so I may train Sunday, Monday, Wed.   May do a bike climb and resistance work tomorrow.   I might like to do a 400m time trial in spikes by Mon.  

Still waiting for Luke to respond to my request to race 3/2.  He's always allowed me in. 

Was exceptionally heavy for this workout.  141.5 lbs.  Ate a lot last night after a long day of work.

Indoor Nationals

Regular registration has ended for USATF Masters Indoor Nationals.  Jim hasn't registered, and unless he does, it's my championship to lose.   Jim is only guy I know of that has run faster in my age group, but you never know.  There are 3 or 4 guys who may be able to break 60, but none of them have demonstrated that yet this season, and I've done it 4x, even running 58.84.   

The 200m will be tougher, with John C. and Rob F.   John C. will be the favorite as he was a world finalist in Finland.  

We'll see the final list soon, late registration ends Wed.

 

4x200 tempo

Sunny, upper 50ºs, moderate S wind.   Busy day so I went with the most punishing and beneficial workout per time spent.  

Hoka trainers on

Stretches, drills, bands, 100m, 50m

Hoka Rocket X2s on 

4 x 200m w/ 60 sec rest - 29.75, 31.69, 31.40, 32.37 (31.30 avg)

Reps 2 and 4 were against the wind.  Had to dig deep for #4 and run it into the wind.  On the ground for a few min after.   Took me a while to gather my stuff and leave.   It was just 0.1 slower than my best set last yr, and it probably would have been faster without the wind.  

139.8 lbs after workout.

race pace 3x300, 200, weight pulls

Good weather, about 50º, sunny, dry, light winds.  Wasn't sure what to do today, thought about a 500m but I thought since I had time today, I'd run race pace with longer recovery.   

Yesterday, I biked up the mountain to burn some calories since I weighed 144.5 lbs after dinner Sat post race.  Better today.

Hoka trainers on

stretches, drills, bands, 100m

100m - 14.45

Hoka Rocket X2s on

300m - 42.75 (27.31, 15.44)

300m - 43.84 (28.60, 15.24)

200m - 27.91 (13.56, 14.35)

300m - 44.44 (28.71, 15.73)

4x50m 90 lb weight pulls with harness on the track

It was hard despite 12+ min rest between.   The weight pulls at the end were full out, hard.  Since there was no limited rest between, and I was about 400m race pace (except for the last 300), I consider this more of a speed workout.

Weight back under control, 140.3 lbs after workout.  I'm probably going to train Wed, Fri this week and will likely do a tempo set Wed since my time is short.   

M55 4x2 WR

Finally, a team of SW sprinters set the M55 world relay record over the weekend, exceeding our unofficial WR by just 0.01 seconds from 8 yrs ago.  It was disallowed at the time by an officials mistake that didn't give us any time advantage.  We did it with an M60 member, Ben and without the 200m masters champion, Allan.  If the track was marked properly and Allan was on the team, that would have been a record for the ages.   Oh well.   

hometown meet

I said I'd never race a long sprint on Sewanee's tiny flat 160m indoor track because a good time isn't possible...  5 turns for a 400m and just a 22m straightaway.  But I did, and it went pretty much as expected.  Ran a 60.56, which would still be #1 in US, despite the slow track.  It was a decent workout on a really cold day, and a luxury to run in a track meet just 12 min from my house.   I actually finished ahead of a few college guys, real stragglers.  My 62nd college meet over age 50, and my 5th 400 of the season.  

Tough place to race because there is no place to really warmup, I was running 20m sprints in a back hallway.  

Masters Rankings

Still #1 in US in the 400m, but knocked down a peg in the World Rankings to #3 as Mike V. posted a 58.74,  0.10 ahead of my SB.   R. White also broke 59 with a 58.93.  Nationals registration deadline is a 4 days away.  The competition should become clearer by then and whether we have the horses to attempt a WR 4x4.  

No meets til a possible Berry College outdoor meet on March 2.   That very much depends on the weather and getting permission to enter.  I've never been denied entry there so, I expect I'll run.  I have an opportunity for a good 2 week training cycle before then.   With the consecutive days of training and so many meets, my foot is a bit sore so will not run til tomorrow, Monday.  

300m, 2x100m

Was a great day for weather, mid 50ºs but felt warmer in the bright sun, occasional wind from the W-NW.   So I went out for a consecutive day.  Foot was a bit sore from yesterday's volume but it actually felt better after the session.  

Hoka trainers on

stretches, drills, 100m, bands

100m -14.25

Hoka Rocket X2s on

300m (from the 400m start : turn-straight-turn) 43.35 (13.29, 14.58, 15.48/  27.87, 15.48)

2 x 100m - 12.88, 12.59 

The 300m was a failed 400m.  I had planned to try 29/31 splits, but I went out too hard and got caught by a wind gust on the 2nd turn and shut it down at 300m.  So I ran a few 3 step rolling 100s.  First hard and relaxed, 2nd pretty much all out.   Not too bad after a 300m and at the end of a workout.

140.3 lbs after workout.

3x300,2x200 tempo

Sunny, 43º with a NW wind at the Sewanee track today.  Felt very much like winter, but not bad training weather except the track was wet after last nights rain and snow.  I did quite a bit of volume today, a little more than originally planned.   I did 5 sprints w/ 3 min rest between.   Actually, I wanted to do a 4x300m but I pulled up 100m short on #4 when it became apparent I wouldn't break my season PR on the set.  I would have needed to run under 52 on the last one.  Again, started a bit too fast.  So, I rested 3 min and ran a second 200m.  It was tough.

Hoka trainers on 

stretches, drills, bands, 100m

100m - 14.85

Hoka rocket x2s on

3 x 300m, 2 x 200m w/ 3 min rest between - 47.98, 48.93, 50.93, 34.66, 33.44 

It was a good hard set.  Can hardly feel the proximal ham soreness anymore, completely gone after warmups.  

138.8 lbs after workout.

Schedule:

I said I would never run at a Sewanee indoor meet again but I signed up for this Sat. to run the 400m.  I looked back and surprisingly, I haven't raced a 400m indoors in 10 yrs on this track.   Last time I raced, I did the 55m.   In 2014 I ran two 400m races in there, 58.31 and 57.88.    Since I pay on site, I could scratch without paying.  The very slow track is a flat 160m track with 22.5m straights and 57.5m turns, it's like running around in a circle.  If you run in lane one, a 400m is 287.5m of turn and 112.5m of straight.  5 turns.   Hard on the body.  Won't run a good time in there, be real lucky to break a minute.  Probably won't.  

My thinking is, I'm fit, I'm not doing anything that day and it's supposed to be very cold with wind chills at or below freezing.  If I don't do it now, I may never do it.  So, one more 400m on that shitty track. Maybe.  I seeded myself at 59.22 so hopefully will get into a slow heat.    

Will only do 2 workouts this week.  Today and Thurs.  Thursday will be tough but will probably opt to do it before work at 8am, or on the indoor track at 9pm that night.   Both options are tough because I work my long day then.   

  

USATF SE Masters Regional

I had a pretty good meet, no SB or WL, but it was my 2nd best time of the season:

    59.22

It did feel pretty weird running indoor track in FL on an 83ºF day, but was pleased to see the facility.  Great track, reminiscent of Albuquerque.  It pains me to know that I won't be racing here for World Championships next yr because I have zero chance of a medal at age 64 1/2 in my age group.  It's just not worth asking for the time off from work.  I likely could make a US relay team, but that's about it.  In fact, that relay team will easily smash the M60 relay records if Francoise and Getulio are healthy.   It would be great to be a part of that team.  Getulio, WR holder in the M55 400mH ran a stunning 56.1 Sunday.  I'll ask the question if it's possible to qualify for a relay based on previous times and not enter any individual events.   Dubious about that.  

I was dubious about this meet because of the travel and lack of sleep the night before, my upper ham and foot still slightly sore, but it was fine.  I did rig a little in the end but it was ok, just the last 15m.  Not super aggressive first 200m.  My first 300m I ran almost even splits.   Still don't have the last 100m.  

Splits were about: 

200m/200m: 28.38/30.84

200m:  28.38 

200m - 300m: 14.47 (42.85) 

300m - 400m: 16.37

Still #1 in US M60 400m, #2 in world. 

 

 

 

2x200, 2x100 tempo

 Got it in.  Friday morning on the track at 7:45 am, the rain stopped long enough for me to get out there.  Wasn't bad.  46º, wet, cloudy, light SE wind, occasional drizzle.  

Hoka trainers on

stretches, drills, bands, 100m

100m - 14.53

Hoka Rocket X2s on

2x200m, 100m, w/ 1min rest - 28.47, 29.44, 14.28

3min rest

100m - 13.50

Wasn't much but just what I needed.   Was planning to do 3x200 w/1 but cut it short rather than slog out the last 100m.   It was enough.  

140.1 lbs after workout.  Can still feel slight soreness in my L proximal ham, but it's not going to hinder a 400m race.  I may play it safe and scratch the 200m.   I was thinking about racing in Sewanee's indoor meet on 2/17, as much as I hate running in there, but it would be a workout.   No chance for a good time on that track, be tough to break a minute.   If not, the next chance to race will be in 3 weeks outdoor at Berry.   

In the airport, on my way.  

4x200 tempo

Nice Wed morning at the Sewanee track, mid - upper 50ºs, winds light and variable.  I knew this was going to be a hard one... the dreaded 4x200m intensive tempo, but it's over fast.  Can't imagine a comparable 3 1/2 min workout that's as tough as this one.  

Hoka trainers on

Stretches, drills, 100m, bands, 50m

100m - 14.50

Hoka rocket X2s on

4 x 200m w/ 60 sec rest - 30.40, 31.53, 31.36, 31.96 (avg 31.30)

These were about on par with the set of 4x2w/1 that I did just before Poland.   I also did this set (.7) slower 2 days before running that super fast 300m.  So, I'm in ok shape.  

139.3 lbs after workout. Still feeling a dull soreness in my butt.  Same proximal ham that I irritated but it's not functionally preventing me from training or racing, doesn't hurt under load.  

Not much chance to train before Sunday's meet.   Tomorrow is tough because I work for 9 hrs but possible in the early morning at MTSU or late tomorrow night at the gym.  Other option is 8am Friday morning in Sewanee but it's supposed to be 60% chance rain, 48º.   See how I feel.   Have to leave Sewanee by 10:30am Friday to catch my plane.  

SE Masters

I signed up for the 400m and 200m, but I may scratch the 200m.  Not much time in between.  Unprofessionally, the meet is not seeding the long sprints.  Meet director is a distance runner and the meet timer doesn't give a shit.   There you have it... that's why I like college meet and the timers here in this area.  They generally run things professionally.   Probably won't matter that much because there are only 4 people in the 400m.   Watch me get lane 3... lol

300s, 200, 150, 100 ~ 400m pace

Warm today, sunny, low 60ºs with a persistent light N wind.  I was still feeling a bit of fatigue from the workout and wood cutting/splitting/stacking yesterday, but got a pretty decent workout in.  Not the times I wanted though.

Hoka trainers on

stretches, drills, bands, 100m, 50m

Hoka rocket x2s on

100m - 13.68

300m - 42.91 (13.51, 13.90, 15.47 / 27.41, 15.47)

300m - 43.06 (13.88, 14.24, 14.94/ 28.12, 14.96)

200m - 27.09 (13.55, 13.54)

Adidas Takumi Sen 9 on

150m - 19.75 (6.62, 13.13)

Hoka trainers on

2 x 50m weight pulls w/ 90 lbs

I was particularly disappointed with the first 300m.  It felt pretty clunky. too fast on the 1st 200m, and really slow in the third 100.   Even though the 2nd 300m was slower, it was closer to optimum pace and more under control.   A lot of recovery between sprints, maybe not full between the 300s.   I was trying to run something close to 3x14 sec 100m splits, was pretty far off.  Was way slower than the 41.17 I ran on Friday, and a lot more effort.   Definitely something to be said for not over training as maybe I have been, perhaps not doing a lot of physical labor on days where I do consecutive day workouts.

27.56 / 31.77 were my official splits in the last race where I ran 59.33.  I was impeded a little on the last lap in the first turn when I had to pass a kid, but that is right about where I should be, maybe a few tenths slower would help my 2nd 200m.    Or maybe I should go out like a bat outta hell like I did on that 300m on Fri?  It would've been well below 27 in spikes.  

I was out there quite a while, about 2+ hrs.  Ended with some weight pulls.  Was going to do more but the wire broke.   A long tiring workout.   When I got home, I fell asleep as soon as I laid down. 

139.4 lbs after workout. 

I do think I need one more good intensive tempo set before Sunday's meet.  It's going to have to be Wed. morning and the weather looks ok, partly sunny, breezy, upper 40ºs.   Do need a day of rest tomorrow, maybe just do a little upper body and light stretching.   I still feel the injury slightly, it's definitely the same place I injured in '22, but not bad.  I just feel it when I do leg swings a little, not when I run.  Should be completely gone by next workout.  Thankful. 

At the track today, a kid smashed my bike rack attached to my car, backed his truck into it.  So, I'll be getting a new bike rack next week, same kind.  It wasn't cheap, $230 ... sorry for the kid that had to pay.   Could've been worse, he might've smashed the car.  

3x300 tempo, weight pulls, wood

 Forecast was for rain today in the afternoon.   Didn't rain at all but was the typical cold winter day, mid 40ºs, cloudy, winds from the NE.   I was still feeling that injury slightly, the L proximal ham (butt) that I felt last Friday, but it was much improved.  Yesterday, it was noticeably sore, so I did a hard bike climb up the mountain, less than 21 min.

I thought about doing a 4x3w/3 tempo set but I got a little too fast on #2 and had to bail.  I did so because I didn't want to push it today and wanted to do a few weight pulls and... I expect to be back out tomorrow with sunny and 60º expected.  I may run race pace.  

I did hamper myself a bit for tomorrow by working after the track session.  I cut, split, and stacked about 2/3 face cord of wood.  Feet were pretty sore afterward.  Did some heavy lifting and carrying.  Good thing it didn't rain as forecast.  

Very happy that that injury appears to be nothing, although bears watching, and a reminder to not over stretch.

Hoka trainers on

stretches, drills, 100m, bands, 50m

Hoka Rocket X2s on

3x300m w/ 3 min rest - 49.91, 48.84, 51.35 (50.03 avg)

2x50m weight pulls w/ 90 lbs

139.0 lbs after workout.  

Workout schedule will be difficult after Wed.  I expect to be on the track Mon and Wed... but then Friday is a travel day.   Only options are Thurs morning at MTSU 8:30 am, Thurs night indoor in Sewanee, or a very early workout outdoor Friday morning.  I have to leave Sewanee on Friday by 10am, which means being on the track by 8am, and the forecast at this point shows 47º and 60% chance of rain.   Don't really want to do nothing for 3 days before the Sunday meet.  Thursday is tough because I work 8.5 hrs that day.  

interview and new food item review

Larry Sorensen's youtube interview with me last week. - 

https://youtu.be/vMPG9YyAdvs?si=7fBOl4UYXI2_W9w2

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

New Food Item:

Royo bread and bagels.

https://eatroyo.com/

I ordered their starter pack of 3 bags of bagels (plain, raisin, and everything) and one loaf of bread.  It was my first venture into low carb low calorie bread.   Like other low carb foods, I wasn't expecting it to taste anything like 'real bread' but I was happily mistaken.   Unlike say, shiritake noodles, the low carb bread actually tasted pretty good.  

The Royo plain bagels have 70 cal, 'everything' and 'raisin bagels' are 80 cal.   Compare to regular bagels that can be 300-400+ cal.  (Panera's cinnamon crunch bagels are 430 cal).   Royo bread slices have 30 calories although are pretty small.  

The ingredient that jumps out is 'resistant wheat starch'.   This is apparently a starch that is non digestible in the small intestine and helps the gut biome in the large intestine.  So, it is essentially fiber.  This bread is very high fiber but still contains protein and some carb.  

Pros: 

1/3 the calories of regular bread, high fiber.  It toasts well and tastes very good.  Gives the feeling of fullness, satisfies appetite.  It is claimed to ease insulin sensitivity, inflammation, and boost gut health.

Cons: 

Expensive, about $2 a bagel.  Digests more slowly, probably contributing to the fullness feeling.

More on resistant wheat starch:

https://www.webmd.com/diet/what-to-know-resistant-starches

https://eatroyo.com/blogs/the-toast/what-is-resistant-wheat-starch-and-why-is-it-the-hottest-new-ingredient-in-the-baking-world

Because of Royo, tea and toast is back as a comfort food for me.   When I eat regular carbs like toast, granola, cereals... I find them addictive, hard to stop eating them.  This type of Royo bread feels different.  It's simply more filling.  

Thumbs up.

speed, 300, 200, 3x100

 Amazing weather today, what a change from what I've been used to.   Low 60ºs, mostly sunny, light and variable winds.  Good day for speed.

Wanted to do a race pace 300m and then some, but not too much because I was planning to go back out tomorrow for a conditioning workout.  

I took my time warming up, band work, 100s, etc... but then I had an issue.  Ran a warmup 100m in sweats (~14) then took off the sweats after my band work and put on the Rocket X2s.  Ran a rolling 12.75 100m, not completely full out.  Then I did massage gun and rested for my 300m.  Just before I did the 300m, I did some aggressive dynamic ham stretches - where I plant one foot, grab the fence about waist high, and throw back the other leg while stretching the straight planted leg.  On the very last one, I felt something like a pop in the area of my previous proximal ham injury in my butt.  Wasn't sure if I had hurt myself so I tested it with a brisk rolling 100m, holding back a little, in 12.91.  Felt fine.  So I decided  to go for it and ran the race pace+ 300m.  Felt fine, was the fastest 300m I've run in trainers in quite some time.   The leg is a slightly sore, but it didn't hurt while running, and it doesn't hurt when I test the proximal ham under load with bands or bridges.   I finished with a 400m race pace 200m.   I don't know but definitely a vulnerability worth watching.   So, how bad could it be?  Not sure I'll run tomorrow, we'll see.  

Hoka trainers on

stretches, drills, bands, 100m, 50m

100m - 14.16

Hoka rocket X2s on

100m - 12.75

100m - 12.91

300m - 41.17 (13.06, 13.63, 14.48)

200m - 27.10

2 x 50m harness pulls w/ 90 lbs

The 300m was actually faster than I likely could maintain in a 400m race.  Adjusting for spikes, it would have been about mid 40s.  Even a last 100m of 17 would be 58 low at this pace.  My last race 400m split was only about 42.9 when I ran 59.30.  My 300m split was only 41.8 at Nationals when I ran 57.59. 

I finished with some 90lb weight pulls on the track.  I found some wire to bind the plates together so I could pull them on the track without breaking my straps.  Better friction and resistance than pulling these on turf.   Also, better footing.   

139.0 lbs after workout.  

This weekend, I'll be looking forward to seeing more results from my fellow masters racing.