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