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.