misc sprints, new scale

 Back in TN after 3 days off.  I've definitely regressed in fitness and there will be no point in racing next weekend.  I think I was in better shape a month ago.  Being at my parents house without the ability to cross train, being sick with a cold, and pulling back my running frequency, took it's toll.

Cold, sunny, 31º and an occasional light N wind, but mostly sunny at the Sewanee track.  Brought a variety of footwear.  Instead of keeping my nose to the grindstone with some hard intensive tempo on turf, I thought I might run on the track since my legs were fully recovered from the beating I took on the hills Friday.   I first ran a 50m on turf, then put the Adidas flats on and ran a relaxed 100m in 14.2, then thought I should test the waters with a negative or even split 400m in spikes.  I was going for 32/33, but I over paced the first 100m, and my 3rd 100m was real slow.   It didn't work, I bailed after 300m.  Then ran a lackluster 150m and that was it.  Pretty pathetic.  But, conditions were tough, really very cold.  

Stretches, drills, 50m stride

Adidas Takumi Sen 8 trainers on

100m - 14.20 (relaxed)

Adidas Prime Sp 2 spikes on

300m - 49.00 - (bailed on a 400m) 14.62, 16.48, 17.90

150m - 21.42

If I had to do it over again, I would have been more productive doing 3x3w/3 on the track or 4x150 on turf.  Maybe getting gun-shy to the pain. Been a week since my last tempo workout.  

Was really light though, 139 lbs after workout

---

Bought this new smart scale - Oxiline MD pro.   I got a couple of interesting readings off it then it shifted to kg, wouldn't go back to lbs, and refused to work again.  Probably will send it back.  

It measured my body weight at 139.3, and my body fat % at 10.1%.  My visceral fat was very low also (1 on a scale of 1-13).   Maybe not super accurate but perhaps close.  

5 x 150m hills on pavement

At my parent's house and did a workout Friday on the hill that I've done many times before.  The hill is not as steep as Roark's cove but it generally kicked my butt, even resting minutes in between, several minutes between #4 and #5.

Did a very minimal warmup and ran the first one slow.  The first one was a bit painful but all the others felt fine.  My final one was my fastest and the only one under 30 sec.

Stretches

5 x 150m hills on pavement ~ 29.6 - 33

As expected, the knee was sore on Saturday.   I probably won't run until at least Tues or Wed again, then decide whether I should race on Sunday 1/4.   Can't really cross train here unless I pay $15 to a professional gym.  Amazingly, none of The Villages rec centers have a rower or stairmaster.  

I'm sick, feverish at night, chest cough.  Tested neg for covid on Sat.  Was exposed on my flight on Wed night.  Maybe test again Sunday.   

It's been a bit stressful being here with my parents, while being sick, and out of my low stress element on the mountain.   I need to go to my mother's Drs appointment with her at 10:30am Monday.  I'm flying out soon afterward.   Airport is 70 min away and boarding will probably close about 1:15 pm.  Cutting it real close.  I have a backup flight on Wed if I miss this one.  (I will lose the $ for one of these). It's been tough to help my parents, my dad is incapable of really doing anything on the internet, both have memory problems, and my mother is suffering from spinal stenosis but keeps soldiering on, doing all the shopping, housework, cooking and serving my father.  I'm always amazed that my dad questions my ability to 'find my way around' and find information, seemingly oblivious to gps, and the www, needlessly obsesses about small insignificant details.   (I speak a bit freely here because I know my dad could never find my blog on the internet. Not kidding).

I took them out to dinner and I'm happy to have them together and celebrating their 66th anniversary.   End of life stuff is going to be tough.  But, I'd be happy to be in the physical shape my father is in at almost 86, despite his sedentarianism.  His longevity is amazing considering he eats sweets, chemical laden drinks, artificial sweeteners, low diversity of food, tons of animal fat, very little vegetables, nothing really healthy, carbs, low quality baked goods like cookies and pies from the supermarket.  He'll probably live longer than me.  

I am eating less and I'm probably quite light, around 140.  

66th anniversary

4x150m tempo on turf

Same old workout, didn't push as hard as last time but first running workout in a week and the knee felt fine.  Good enough that I wanted to do more.  But I just ended with some drills, and a 40m acceleration.   

Nice weather for winter.  Upper 50ºs, cloudy, light winds.  

Stretches, drills, bands

4 x 150m w/ 30 sec rest on turf - 24.59, 25.94, 26.07, 27.22 (avg 25.95)

drills, 40m sprint on turf

Felt pretty good.  About 0.4 slower avg than last time.  HR peaked at 181, was 191 last time, so maybe didn't push as hard.  Was being a bit cautious I guess, having not run in a week.  

141.5 lbs after workout.  

It's never painful when running it's only afterward.  Today, I hope I've turned a corner and can try going to running 2x a week.  I'm going to FL tomorrow and that may really hinder my ability to train as I won't have a bike or a gym.  Maybe a pool.  

Roya bought me this warmup jacket.  Perfect.

cross training, new sweetener

At Roya's house I did quite a bit of biking and went to a fitness center on Sat. to do resistance, stairmaster, and rowing. 

At the gym... 

15 min stairmaster hill program

4 x 500m rower w/ 1 min rest - avg 2:11 

glute machine, ab machine, leg extension and leg curl machines

Thurs and Friday did the neighborhood bike circuit with a few hills.  Sunday did a leisurely ride on the bike with some hills.  Today, Monday... sedentary.  

I bought a small vinyl hot tub that I set up in my shower stall at Roya's with an electric heater.  Made all the difference.  Was in that thing 3 or 4 X a day.

Been a week since I've run and finally the stiffness in my knee is gone.  Went to a party last night and ate some junk so my weight is up quite a bit.  Hopefully be below 143 for tomorrows running workout. 

----

New food item:  sweetener.

Marine Sugar

The stuff is pretty amazing.  Super concentrated, tastes great, expensive.  A playing card size packet = $33. Zero calorie, alkaline  ph = 9.5.   A quarter tsp sweetens a cup of coffee or tea.  Made from blue spirulina algae, phycocyanin, lithothamnium sp.

- Phycocyanin  - from blue spirulina is known for its strong light absorption and potential anti-inflammatory, anti-cancer, and neuroprotective benefits. 

-  Lithothamnion sp. -  a genus of red, calcareous marine algae, rich in calcium and trace minerals.

Seems very safe and even health promoting.  Reputed to be anti-inflamatory, antioxident, rich in proteins B vitamins, aminos, and supposedly helps remove heavy metals and toxins.  Sounds a bit too good to be true, but it gets an initial thumbs up from me.   Again, quite expensive and this is the only producer that is offering it that I know of.  

bike

 Back to the bike,  Visiting Roya in ATL and past two days have done some short but hard rides, the usual neighborhood circuit that involves some steep hills.  Have definitely pulled back from running.  Was planning on running today, Saturday but think I may even wait til Tues and continue to cross train.  Probably pushed too hard with running 3x a week.  Just past 10 months post op, I have to remind myself it's still early and I don't want to regress, although it seems as I have... a bit. 

Had a flat on the bike Thursday, patched the tube, did my ride Friday, but it was flat again this morning.  New tubes coming today.  

Still hoping to race in 3 weeks but have relaxed a bit on the diet, including eating a half lb of chocolate in the past 3 days, going out to dinner, etc... not too much damage, still just 143.5 this morning.  

The body has great ability to heal, as evidenced by my right foot arthritis which was nearly debilitating at one point, now essentially gone.

4x150 tempo on turf

Same workout.   Weather was great, 49º and sunny, light wind.  I decided to do the same workout I failed to complete last time.  Did start too fast but got it done.  Was shooting for an avg in the 24s, but missed.

Stretches, drills, bands, 50m stride

Hoka Rocket x2s on

4 x 150m on turf - 23.6, 25.9, 25.6, 27.0 (25.52 avg)

HR hit 191 - 30 sec after my last rep when I was resting on by the fence, dropped to 165 in a minute, 138 in another 30 sec.  Only got up to 175 while running.  

First tempo workout since Wed, 6 days ago.   Knee felt ok during the workout, but stiff after.  I really think my knee was feeling better a month ago when I completed my first 3x3w/3 on the track.  I wonder if eliminating the collagen and glucosamine supplements back in Oct. have anything to do with this?  I'm starting on Saltwrap brand collagen again.  Most physicians will tell you they are dubious of the effect of collagen supplements, but this brand lists 19 studies that suggests it does help. (last item under FAQ: Scientific References). 

Will back off running to 2x week and crosstrain on the bike.  Hopefully I'll maintain fitness.  

141.6 lbs after workout.   

rower, gym

In the gym for an interval session on the rower and some glute machine Monday night.  Decent workout for a short time.

Concept 2 rower

4 x 500m w/ 1min rest - 2:01, 2:04, 2:13, 2:14

Glute machine - 310 lbs

2 x 35 (each side)

 

Interestingly, HR peaked after rep #3 at 184, as I sprinted the last 40 sec at 41-42 stroke rate.  I was pretty relaxed on rep #4 until the final 25 sec sprint.  HR only got up to 170, recovered to 128 in 1:20.  

 

Not racing

Not racing Sunday.  Just too early.  Want to get pain free and cross train.  Going to get to the gym probably tomorrow then may head down to ATL to train where it's warmer.  May try another 400m TT when I get down there.  Next opportunity to race will be 1/4.  

Just finishing up grades this semester and it's good to get it done.  

Sat for commencement today... in my robe and hood, wearing my WMA Championship medal.  Only time I ever wear it.  

Stored my boat in the shed for the winter.  Brought my plants in.  

Sunday, we're receiving an arctic blast, but it will be short lived.  Sunday will be windy with high temperatures maybe reaching the mid 20ºs with wind chills all day in the low teens, single digits overnight.  

By Tues, generally in the 50ºs

blocks indoor

Warmed up and came out of blocks a few times indoor tonight.  Felt really light and fast, not that I am fast, just feel like I'm moving quickly without huge effort.  I only ran 60m tops.  

I wanted to enter the meet but the unprofessional meet director closed entries at 10 pm tonight, two days after sending an email saying they were closing at midnight.  Idiot.  I'm sure I can get in because he needs the money, but they already put out heat sheets.  Only 3 open masters 400 racers, just one submitted a seed time, so had I registered online, I would have gotten lane 6.  Now they'll probably want to stick me in lane 3 as an add on.  Really sucks.  Does make a difference on a banked track.  

Still feeling some arthritis in my knee, doesn't bother me when I run though.  

My reaction times were ok from blocks tonight, from .19 to .23.  First time out of blocks probably since June '24.  

150s on turf / tests

Did a brief tempo workout 3x150m, then ran a hard 150m, all on turf.   400m fitness isn't quite there, and I have to decide tomorrow if I'm going to race Sunday.   

Not where I would like to be.  Even after 3 days off from running, still feel a slight amount of pain til I get warmed up.  

Stretches, drills, bands, 50m strides

Hoka rocket x2s on

3 x 150m on turf w/ 30 sec rest - 23.50, 24.17, 25.07

PT balance and strength exercises

150m on turf - 21.64

I was going to do 4 x 150m, faster, but these were too fast to complete 4X at my fitness level.  I bailed about halfway into #4.  My HR was in the mid 170s when I started rep #4, and a minute after while I was walking back, peaked at 185.  After another minute it was down to 137.  

I did some balance and strength exercises then ran a 150m at near race pace.  It felt pretty good, but I knew I wouldn't be able to survive 400m.

I'm going to see what it feels like tomorrow and if it doesn't swell or get stiff, go to the gym tomorrow night and do some starts.  If OK, I'll go.  Not expecting much.  

I am close to race weight, was 139.4 lbs after workout, but I ate a big dinner.

Doing the balance and strength exercises, I was struck at how much more difficult these were to do with my R surgical leg, not only because it's weaker, but because my L leg is dominant.  Try these exercises with both legs, you'll see what I mean.  Most people have a dominant leg.  Still a slight amount of knee pain when I do these.  Arthritis.  

Balance and strength exercises.  Try these with your non-dominant leg.  Not so easy.

--- 

Blood tests:

My latest blood work showed an alarming result. My CA19-9 level was well high (78) over the normal, which indicates, along with the imaging and family history (grandmother), a susceptibility to possible pancreatic or GI cancer. All this requires careful surveillance and retesting. The test result could have been spurious and influenced by a slightly high glucose (103) and some gastric distress (diarrhea).  It could even be something like heavy tea consumption, as one test correlated.  That certainly fits me!  Will certainly retest in a month.  Maybe get an MRI w/ contrast.  Fortunately, my liver enzymes AST/ALT are back to relative normal (22, 28).  So, I may start the collagen and glucosamine supplements. My knee was feeling better when I was on them. It was probably the niacin that caused the liver issue. 

No need to panic.  The Mayo Clinic says:  

Carbohydrate antigen 19-9 (CA 19-9) is neither specific nor sensitive enough to be used as a cancer screen.  Serum CA 19-9 levels should not be interpreted as absolute evidence of the presence or absence of malignant disease.

Stair master, glute / hip machine

Went to the gym tonight and did stairmaster and weights.  I'm likely not going to run tomorrow but will resume on Wed or Thurs.   Weights were done with slow negative, both R and L.  

Stairmaster - 15 min hill program, level 15

glute machine - 2 x 25 w/ 290 lbs

hip flexors - 2 x 15 w/ 230 lbs

seated single leg curls - 6 x 50 lbs

Stairmaster kept my HR around 160 for most of the last several minutes.  I found the largest dumbell I can put on the glute machine is 80 lbs.  Tonight I had an 80 and a 60lb + 150 stack = 290 lbs.  The max it will take would probably be about 80+80+40+150 = 350.

It felt pretty good.  

Ate a big dinner, a whole side of salmon filet, lettuce, avocado, ginger, and sesame. 

Will decide for sure about racing on Thurs.

 

A little speed

Wanted to run a even split 400m today as the weather was really good, about 50º, partly sunny, and calm winds.  Unfortunately, felt a little knee pain and still wasn't fully recovered from Fridays hills on pavement.  I was going to stay off the track but after a few 40s, a hard 100m on turf, I decided to run a 400m but I bailed halfway when my timer failed.  But a 30 sec 200m felt pretty easy.  

Maybe need more time between workouts.  Probably pushing too hard for this early in the season and in my recovery, due to the possible race in a week.  Maybe need 2 days between running workouts, more cross training, etc...   Going to be a long season if I make it to Daegu.  

Stretches, drills, bands

Adidas Takumi Sen 8 trainers on

2 x 40m (track) - 5.90, 5.50

100m (turf) - 13.82

200m (track) - 29.94 (400m bailout)

100m (track) - 13.54

100m stride (turf)

Running in the the 13's for a 100m on turf isn't too bad, and mid 13s at the end of a workout in trainers, but still.  Long ways away from being able to race a 400m.  No acceleration work yet.   

One weird thing that happened today was that I strained my shoulder sprinting the first hard 100m.  That's rare.  Reminds me that I forgot to warmup my shoulders.  Often neglected.  Reminds me also that sprinting IS a whole body event.  

Not sure if I'm going to keep my Tues workout.  May opt for Wed and take another day.  

Purchased more tests from Ulta.  When you want a specific test they then try to get you to buy a package deal on more tests.  It worked.  

Probably weights tomorrow.  

Weight is manageable.  Eating mostly lean mean and greens.  140.5 lbs after workout.  

Real hard hills

I did the same hill workout as last time.  I don't know why it felt so incredibly hard.  It really kicked my ass.  Same exact weather as last time, mountain was fogged in, 36º,  but just down the road on the north side, there was no fog.  For some reason, it didn't feel as cold as last time.  

Went to the track to warm up, totally fogged in.  Then, this time I started with a 100m and did the long sprints afterward.

Hoka trainers on

stretches, drills, bands

Hills on Roarks Cove Rd

100m - 20.60

250m - 60.32

200m - 49.97

150m - 38.83

Even though I took 15 min between the 250 and 200, after the 200m, I was really uncomfortable.  Still feeling winded several minutes afterward, even when my HR returned to the 120s.   My 250m was 3 sec faster than last time, but my 200m and 150m were a second+ slower.  At the end of the long sprints, I was literally moving at a walking pace my last 20m, almost completely locked up.  It was all I could do to even finish.  

Wonder if I'm trying to do too much.  Although I am running pain free, the knee will hurt a little after the workout but feel better next day.  Have a little more flexibility now, so may adjust the training schedule, but for now, it's Sunday - Tues - Fri.  

Still not where I want to be with my weight - 142.2 after workout.  Will have to starve a bit to get consistently below 140. 

It looks like this a lot up here this time of yr.

Award

This has nothing to do with track directly, but indirectly.  My award of a sabbatical for the 2026-27 academic year means 2 things:  most importantly a return to the concert stage a classical guitarist, and secondly, more time to devote to training and racing.  If I am healthy, which is a BIG IF, I should have no problem getting away to compete at WMAC in S. Korea in late Aug / Sept, and WMACi in March '27 in Gainesville.   Assuming fitness, these may be my last World meets.   

Considering that I plan to race on 12/14, it could be too long of a season without a break.  So maybe a bit of a break after Masters Indoor in Feb.  

The sabbatical award comes with a choice, one full semester off, or 2 semesters at half time.   I'm going to select the latter, which essentially means one workday per week (approx 6-8 hrs) for the entire year.   

Definitely couldn't come at a better time.  My studio is at an all-time low, and I need to rebuild.  Next season and maybe the following will probably be my last in track if I make it through, and I've not really performed much since before the pandemic so it's time.  Hoping my body, legs and hands hold out.  Guitaring on the classical concert level has an element of athleticism and requires actually far more training time than track.  

Looking back, peaking at the right time is hard.  In '23, before Poland, (where I should have medaled but fell after a collision at the finish) I was peaking in early March.  Was running crazy fast.  400m time trials of 57.72, and 56.81 on consecutive days.   Ran a 40.5 split 300m on the 2nd one, and was running easy sub 13 100s.   That was definitely a peak.  I struggled with pace in Poland and only mustered a few 58.9s.  Not bad and if I had run that time in the final, I would have won silver.   That year I did put it together at Nationals and was happy with a title in the 200m and a 57.59 Bronze in the 400m - one of the fastest M60 finals in USATF history.  Also, during that time in early March I got light, really light,  136.8 lbs after that 56.8 TT.  About 5 lbs less than I am now.  

 This is what I looked like:   

I wonder if I can ever get back to that level. Maybe by Daegu. All really depends on if the body can handle the training.

Tomorrow, hills.  Long hills like last time.  Cloudy, mid 30ºs.

cold turf - 5x150 tempo

Conditions were tough but fortunately the wind wasn't too bad.  I've seen worse.  30ºF, thick freezing fog, wet with light freezing drizzle at the Sewanee track.  I stayed on turf.  Visibility about 40-50m.

Stretches, drills, bands

Hoka Rocket X2s on

5 x 150m w/ 30 sec rest ~ 26-27 sec

Not fast but got it done.  HR stayed between 166 and 174 for entire workout after the first rep.  

I think I'm going to keep with this routine, one day track, one day turf, and one day hills.

Next workout is Friday, probably hills.  Sunday and Tues both look ok, 46º and some sun.  Friday, same as today but warmer, 

141.3 lbs after workout

hard hills

As expected, a poor day for weather in Sewanee.  37º F., drizzle, thick fog, but at least the wind wasn't strong.  I went to the track first to do a brief warmup then to the steep on Roark's Cove Rd to run a hill set.  

Hoka Rincons on

Stretches, drills

Hills: 

250m ~ 63

200m ~ 48

150m ~ 37

100m ~ 22

Doesn't look like much and these weren't fast but were incredibly exhausting, even though my HR peaked at only 169.   I had never tried a 250m sprint on this hill, and with the last 50m the steepest, I felt like I was carrying a piano in the end.  I started all these pretty fast and by the end, especially the 200m, the lactic was so heavy in my ass it hurt to sit down.  I ran in shorts and a light long sleeve zipper v-neck.  Had light gloves but hands were cold.   All I could think about was getting home and getting in the hot tub.  Which I did and dozed off.  

Reminds me of how something inevitably happens after about 40 sec where the lactic takes hold of the body.  Don't ever feel this in a 100m hill sprint, even after all of the 3 preceding.  Not much pain running 100m hill sprint repeats.

Been really getting control of my diet, and eating more meat, and the konjac rice and pasta again, very low cal and virtually zero carb.   

140.0 lbs after workout.  

weights

Due to some renovation at the Fowler Center, the free weights and machines have both been moved to the floor of the field house at the center of the track.  This is good, because I can now easily take heavy dumbells to the glute hip machine and begin strength work.

5 yrs ago I was doing a huge amount of these things.  Adding 200 lbs to the 150 lb stack - 350 lbs total, and doing several sets of up to 50x.   Tonight I did just 2 x 40 with 255 lbs.  But I was doing the negatives slow.  I've a ways to go but it's a start.  

Tomorrow, hill sprints in cold weather.  Windchill in the 30s.  

 

2x300m, 150m

 I got up very early Friday and caught a flight back to Chattanooga and got back to Sewanee by 11am.   Not feeling really energized, I hit the track about 1:30.  It was cold and windy, but sunny.  Not sure what I wanted to do but I opted to try and best myself on the 3x3w/3 since this was going to be probably the best day for weather in the next weeks.  Terrible, wet, and cold weather forecast on every workout day for next 2 weeks.  

My 3x3w/3 failed.  I went out too hard on the first one and knew midway through #2, I would not be able to do a meaningful set or improve from the previous.  So, I rested several minutes and did a 150m easy.

Stretches, drills, bands, 50m strides

Hoka Rocket x2 on 

2x300m w/ 30 sec rest - 49.84, 53.34

150m - 21.93

HR after #1 max 179, recovered to 131.  HR after #2 176, recovered only to 148 after 3 min and was still sucking wind.   So, I bailed.  Disappointing.  I could've stuck it out and ran a 56+, but decided not to.  

I need to continue with the hills, go indoor and do some weights, form drills, short speed.   Indoor facility has free weights and machines, weight sleds, and short track. 

Not progressing much.  Probably go back to turf on Tues, track is hard on the knees.

Will go to the gym tonight, do some long (200m) hills tomorrow.  

140.6 lbs after workout.  

Will probably go indoor for one of these:  Workout weather: Sun - rain ending, windchill 36º,  Tues - 40% chance rain/snow, windy, windchill 29º,  Friday - 58% chance of rain, windchill 39º

150m tempo on turf

In FL with my parents.  Went to the soccer field to get a turf workout in but it was under construction.  The community center next door had a big stretch of relatively flat turf so I set up my flags and paced out a 150m straight.   It was about 85º so it was tough.  Judging by my times, I think it was closer to 145m, but a bitchin' workout nevertheless with 5x and 30 sec rest.  Pretty close to a 1:1 sprint rest ratio.

My dad came to watch and I found a shade tree on the far edge of the field where he stood and I warmed up.

Hoka Rincons on

stretches, drills, bands

5 x 150m w/ 30 sec rest ~ 27-28

Max HR - 184 

HR hit 170 after the first rep, 180 after the 3rd rep, stayed above 170 for the duration of the workout after the first rep.  Happy to get it done and to have lost a small amount of weight, 140.5 after workout.   When I'm not home, I snack less on fruits and nuts.

Extreme change of workout weather when I return Friday.  Next 3 workout days look very cold with windchills in the mid 30ºs, but at least on Friday, it's supposed to be sunny.  Sunday and Tuesday look bleak, cloudy - windy - rainy and even a chance of snow on Tues morning.  Last light week of work next week, just final exams, but I'm going to try and maintain my workout schedule.  This weather pattern looks to persist for most of the next 2 weeks with a possible break and a slight warming into the 50ºs by Sun Dec 7.  Going to be tough to get any speed in, maybe do an indoor session of short speed in Dec. 

 Happy Thanksgiving  

Out with the parents on Thanxgiving in FL

First 400m in 19 months

 Couldn't be a better day for weather.  Clear, 65º, only an occasional very light N wind.  I got to the track and it was utterly silent, all students gone for break, perfect.  Was completely sedentary yesterday and needed a bit of a long warmup to get ready to run.  Didn't feel like running a 400m.  Does anyone?  Ever?  

Was about what I expected: 62.84.  

Considering I just this week started running 3x week, have only done one 3x3 session, no overdistance, no short speed, and minimal resistance work... no where to go but faster.  My last 100m is not even close to being there.  I was shooting for 62:  splits 14,15,16,17.   Actual: 14.07, 14.67, 15.86, 18.24 (lol!!).  Lost a lot of time in the last 40m.  

Stretches, drill, bands, 2 x 100m strides

Hoka rocket x2s on

100m - 13.72 (relaxed)

Adidas Prime Sp2 spikes on

400m - 62.84 (14.07, 14.67, 15.86, 18.24 / 28.74, 34.1 / 44.60 / 18.24)

A lot of things have to change if I'm going to approach sub 60 again.  

First, need to up my training to 3x week:  Sunday -  overdistance or hills, Tues - intensive tempo, Fri - speed or race pace.  Probably go by the weather, look for warmer days for speed.  

Second, some strength training on off days.  Doing minimal now aside from pullups, pushups, core.. 

Third, lose some fat.  I ran today at just over 142 lbs.  3 lbs make a difference.

I have 3 months to indoor nationals.  Just 12 weeks.  Not a lot of time.  Not likely to break 60 sec by then.  Things are heating up in M65.  Tyrone is back, ran 61 last yr, Ron continues to compete non-stop, racing right now at the South Am Masters in Chile, no apparent break between last outdoor and this indoor season.  Internationally, Benoit from France is training again, so is Mike V.,  Richard W., Stuart L, and the unbeatable WR holder John W. from the UK ... all capable of running 60 or better.  In addition, a few Germans are competitive as well.  Not getting any easier, M65s not slowing down much.  

If I'm healthy, I may race all 3 sprints at Nationals.  Depends on who enters.  I think Allan hasn't retired yet.  Probably too gung-ho at this point.  If I make it to National Outdoor, it's a long season on two repaired knees.  

Stadium Stairs

  In Murfreesboro to see a massive tree removal over my house.  So, I hit the stadium stairs.  This is a very good strengthening regime for my knees because the walk down the stairs is every bit as beneficial as the run up.  

Stretches, drills

16 x stadium stairs 

One more than last time but I was doing 30 sec sit down rests in between the last several.   

Weekend weather looks ok and I will probably go to the track on Sunday.  Feeling like I should try a hard 400m to see what it feels like.  I know it would probably be a disappointing time.  2 yrs ago my first attempt in Nov was 61.17.  If I could break 63, that would be encouraging.   We'll see.  

142.1 lbs after workout

3x300 tempo

The first 'unholy trinity' of the season.  It was slow, but got it done.  Lot of room for improvement.  This is comparable to what I was doing in Oct 2023, a few tenths slower avg.   Nice day, partly sunny mid 60ºs but an occasional wind hampering the set.

Stretches, drills, bands

Hoka Rocket X2 on

3 x 300m w/ 3 min rest - 50.91, 52.41, 56.07 - 53.13 avg

Maybe was a bit too conservative at the beginning but happy to get it done.  

HR profile, max / recovery:  rep #1 173 - 122,  177 - 140, 179 - 156 (90 sec)

Tried some backward walking up my driveway towing weight.  Didn't help, knee was a little sore afterward.  Need to respect recovery and do strengthening that doesn't hurt.

141.1 lbs after workout.  

Will be in FL so will probably train on hill (pavement) or soccer field next week.  

Bike climb

A post op PR today with Dr. Scott who smoked me up Roark's Cove Rd even after giving me a head start.  A hard effort and appropriate HR to what I normally have on such efforts.  Bested my season PR by 46 sec.

Roark's Cove Rd bike climb

total time - 22:04   

Avg speed - 6.3 mph

Max HR - 180

Avg HR - 164

HR over 170 - 13:13

HR over 180 - 0:23

Thinking this may be the last regular workout day I'll devote to a bike climb.  I need specificity with the track season close at hand.   My body is tolerating these workouts better and I'm thinking I'll replace Sunday bike with hills and do speed on Friday.  Perhaps bike on off days.  

Thinking about racing in a month.  Also thinking about how far I can go with my fitness and performance.  At World Masters Indoor this yr, sub 60 sec was required for a medal.  Ron got Bronze in 59.11.  He won Nationals at 60.3.  No one was within 5 sec of him at Nationals.  

I'm also wondering if I should attempt overdistance running like 500s.  It has helped me before but it may be too much.   

142.1 lbs after workout

Spikes on: 300m, 2 x 100m, 3 x 100m hills

Friday was the day.  Warm, sunny, 72º... I put the spikes on for the first time in a year.  Only the second time in 15 mo, since my early June 200m race in '24.  I wanted to see where I was in a 300m.  If I still had the chance to run close to or under 60 sec in a 400m.  Last time I put spikes on in Nov. '24 I tried this and was disappointed.  Went out too fast and ran a poor 44.97.   Last 100m 16.90.  I set my gymboss for a goal of 43 (14,14,15), which I didn't think I'd get to.  44 low was the real goal.  Just wanted to be sure I didn't go out too hard.   It went well.  Hit the 200m in about 28.06 with plenty of gas left in the tank.  I cranked it up a bit hard at the top of the straight instead of staying relaxed and did run out of gas in the last 20m.  Nevertheless, last 100m was 15.50, much better than last year.  43.56, not bad.   To have the best shot at sub 60, I'm going to have to improve this by a minimum of 1 second. But for mid-Nov, just 9 mo post op from a major knee surgery, this is promising.

Stretches, drills, bands

Hoka rocket X2s on

100m (relaxed) - 13.66

Adidas prime Sp2 spikes on 

300m - 43.56 (13.72, 14,34, 15.50)

100m - 13.33

Hoka Rincon 3s on 

3x100m hills - 20.12, 20.07, 21.11

The last 100m wasn't real sharp, felt some fatigue and form breakdown near the end.  Overall, a good day, especially since I didn't sleep well for 2 nights in a row and had to get up early and visit a HS.  Even the hills were faster, ran the first 2 in 20.12 and 20.07.

A little heavier than previous workout.  140.9 after workout.  

5 x 150m tempo on turf

Cold but sunny today at the Sewanee track.  Low 40ºs but sunny and not too much wind.  I stayed on the turf.

Stretches, drills

Hoka Rocket X2s on

5 x 150m on turf w/ 30 rest ~ 27-28

It wasn't fast but still very hard.  HR max per rep: 160, 168, 172, 174, 176.    Recovery was slow, over 163 for 2+ min while I walked back.

With the impending indoor season, beginning to feel the need for speed work.  On warm Fridays I may trade the hills for track.   I'm itching a bit to put the spikes on and see where I am in a 300m.   I've only worn spikes 1 time in 15 mo, last time was a year ago a couple weeks before my injury.  I ran a poor 44.97 300m with a lot of difficulty in the last 100.  I just want to see if I'm near that or better.  There is a low key meet just over a month away in mid Dec.  Just thinking about it.  Have nothing else to do during that time.  Dare I race just 10 mo post op?   Depends on my fitness and confidence.  If I think I could break 62, may try.  Not many other opportunities to race before indoor Nationals so early this yr.  If I could run close to 44 flat 300m, I might have a shot at it.   Sub 60 for M65 is truly elite.  Only 4 M65s in the world ran 400m under a minute last indoor season.   I keep saying I've not made a decision on competing again, but it looks like I have.

This was the lightest I've been for a workout this season.  139.7 lbs after workout.  Feel better moving around at this weight.

  

Bike climb

 Today, I brought Dr. Scott with me to do the bike climb.  Weather, same as it was last sunday but felt cooler, mid 40ºs, cloudy, and some wind.  With Scott pushing me I tied a post op PR.

Scott took off and when we started the long steep, he was off the seat.  I thought, 'wow's he's either in shape or he's going to suffer.'  As a distance runner, this was more his thing.  But at the the top of the big, hill he had to stop and rest.   I was about 30 sec behind him and rode by him at the top and kept going.  

Roark's Cove Rd bike climb

Time -  22:50 

avg speed 6.1 mph

Max HR - 173

Avg HR - 155

HR over 170 - 2:14

Perceived effort was very high, but HR no where near as high as the climb I did during the heat of July in the same time of 22:50.  Don't know if the device is not reading correctly, or it's a massive difference due to conditioning and temperature.  Here was my data from July, the heat index was 89º:

Max HR - 187 

HR over 170 - 16:28 

HR over 180 - 6:05 

Avg HR - 171 

Huge difference.   

Tomorrow is going to be wicked cold, below freezing all day, and already a light dusting of snow.   

142.3  after workout.  Still not controlling my eating effectively.  

casual biking, resistance, food

Peak color today, perfect weather, high temp of 73º today.  Set out on my bike, stopped briefly at the college football game (Sewanee lost 28-0), then to the weight room to do a brief weight workout.

Hard to believe that by tomorrow night it will be freezing, and will remain below freezing for 30 hrs through Monday to Tues morning.  Bike tomorrow, track Tuesday in the cold.  Winterized the boat, partially, will put heaters in for safety as well.

I also completed my last obligation (the last $25) for my $250 wellness incentive by conversing with a 'health coach' for 20 min.  She turned out to have no significant training aside from a psychology degree (from Sewanee!) 21 yrs ago.  I ended up coaching her on her health and orthopedic problems. 

Some photos of this incredible day. 

 

Food.

I recently got a craving for sushi so I ate some regular brown rice sushi.  2c cooked is about enough for 3 sushi rolls, about 18 pieces.  That much rice has 600 cal, 140 g carb.   Tonight I tried the dried konjac rice and it was great!  Honestly could not tell the difference with this brand and regular white rice, however, it is ridiculously expensive.  About 8x as expensive as regular rice.  $9 for 2c cooked rice!   

The difference is 2c of this rice cooked has 232 cal and 48 g carb.  About 1/3 the cal and carb.   I'm going to try the Livivia brand which is essentially the same nutritional values and ingredients (konjac and rice flour) but a bit cheaper.  Much prefer the dried konjac rice to the wet packets that smell wierd.   

These rolls were sardine, avocado, cucumber, carrot, sweet red pepper sesame seed.  

Hills

Hills on Roark's cove Rd.  Was joined again by by Dr.  Scott.  Beautiful fall day, peak color.  Warm, mid 60ºs.  

Started with a 20m warmup on the track.  

Stretches, drills, bands

Hills 200m - 46

4 x 100m ~ 21.3- 22.5

The first 200m felt pretty bad, but after that, the aches and pains were gone.  100s were good, took significant rest between.  Max HR was just 169.  

141.9 lbs after workout.  Started eating carbs a bit.  Had a craving for sushi rolls so made some at home with organic short grain brown rice.  Going to try the konjac rice.

Starting to think about that Indoor M65 4x4 WR.  It's really soft - 4:24, that's only 66 / leg.   GBR has a team that could easily break it as they ran 4:03 outdoor.   On a good day with the right people and their A game, I estimate we could get a team together including me and Ron that would run sub 4:10.  But I know the Brits will probably go after that record soon.  

A gorgeous day on tap for today Saturday, 68ºF... but then a vicious cold front coming Sunday -Tues.  It is forecast to be below freezing from Sunday night to Tues morning, a low of 18ºF on Tuesday morning.  Tues track workout will be about 40º with a wind chill around freezing.  Going to have to partially winterize my boat and bring in plants.  

Peak color weekend... 

 

first 300m set on the track

 Been waiting for this for quite some time.  Finally lining up at the familiar old 300m stripe on the track.  And what a day!  Incredibly beautiful.  68º, bright sun, calm winds, super colorful fall foliage.  Couldn't be better.  

I didn't set the bar too high.  I just wanted to complete 2 x 300m w/ 3 min rest somewhere under 52 avg.  Set the gymboss for 52 pace.  I more than exceeded that.

Stretches, drills, bands, 50m strides

Hoka Rocket X2s on

2 x 300m w/3 min rest - 49.66, 50.88 (avg 50.27)

100m stride on turf

What was most interesting was my HR data.  1st rep - HR peaked 25 sec after finish at 172 but dropped very quickly, all the way down to 103 after walking to and sitting at the start line.  Second rep peaked at 175 10 sec after, then dropped to 157 in 30 sec while squatting, but briefly popped back up to 175 20 sec later as I got up and started to walk.  Sitting or squatting really has an effect on my HR.  

I think I'm in better shape than one yr ago.  End of Nov '24 was doing these 1.5 avg sec slower.  2 yrs ago was the last time I really was in shape.  That's when I was doing the 'unholy trinity' 3x3w/3 every week for 4 weeks in a row, usually avg mid 50s.  Couldn't do that now but maybe try to get one under my belt soon, even if it's really slow.  I was also about 2 lbs lighter.   Ironically, the first 3x3w3 I completed last year was the workout I injured my knee 12/13/24, in the last 2 steps of the final 300, and it was really slow.  Avg about 54.6.  I surely could do that now.  However, I put a lot of effort into that 2nd rep today.   Could not have done a third with 2 at that pace.  I'll probably try a spiked up 200m time trial in a few weeks, maybe a 400m in Dec.

141.9 lbs after workout.  Overall a good day.  I think the knee is slowly getting stronger. Almost at 9 mo post op.  

Upcoming week - ok for Friday hills, then a super cold blast comes Sunday with the first killing frost with temps in the low 20ºs.  Will need to heat my boat and bring in the plants... then it's back to nice weather by weekend after.  Holding out hope for another boat trip.  

Bike climb, indoor season

 I did the Roark's cove bike climb today despite the moist cold weather, mid 40ºs on the cold side of the mountain.

It was hard, not fast.  About 25 sec slower than last time.  Seems like my HR monitor wasn't working again.  Find it hard to believe that I only had a max HR of 171.  Maybe.

Roark's Cove bike climb 

Total time - 24:10

I did it for general strength and to burn calories.  I went to bed weighing 147.2 lbs and after the climb, weighed just 141.8.  My diet has been pretty bad.  Over the past 10 days, I ate about 4 lbs of dried cherries.  A lot of sugar.  So good.  Better not order anymore.

I don't know if I should attempt an indoor race in Dec.   Thinking about it makes me want to try a 300m on Tues.  The last time I was truly in shape was 2 yrs ago.  I was hammering out 'the unholy trinity' 3x3w/3 avg in the mid 50s, and I was light, about 140 even.   I did that 3x3w/3 workout every week in Nov '23.   Finally getting under 50 avg by early Dec.   Then I ran 4 consecutive indoor meets with 400s under 60 sec and one was the M60 USA #1 that indoor season - 58.84.  By Jan I was doing 4x3w/3.   But I'm dreamin' to think I can get back to that in a month, or even 3.  Indoor Nationals are just over 15 weeks away.  Again, not saying I'll be ready to compete.  Depends if my knees hold up.  

Assuming I don't race in Dec., it's going to be a short season.  There are 2 Jan meets in Birmingham and then Nationals.  Just dreaming.  Weather looks great for Tues.  Mid 60ºs and sunny.  Next 2 weeks are some of my busiest at work and these next 2 weeks are peak fall color.  Unlike last year, the weather has been perfect for fall color.   I'll post some photos in the comings days.  Also, hoping to get the boat out at least once more this yr.

200 on track, hills

Yesterday, decided to try a hard 200m on track.  Just affirmed that I have some speed, but zero speed endurance.  I was hoping to be at least in the 27s, but nope.  I probably started too fast and was treading water by the end.  My 100m splits were actually hilarious.  Honestly can't see myself anywhere near 60 sec 400m shape for indoor season.  Not until I start doing 300m tempo workouts, which may not be until Dec.

Stretches, drills, bands

100m on turf - 14.23

Hoka rocket X2s on 

200m - 28.41 (13.28, 15.13)

Hoka Rincon 3s on

200m hill ~ 46

2 x 100m hills ~ 22

I mean, a 13.28 100m on the turn in trainers is pretty fast.  Probably sub 13 in spikes.   But unsustainable for 200m.  I'm just learning to long sprint again.  At least I could do it and run without pain or injury.  It is a tad stiff today but not bad.  First real 2x week running this season aside from stadium stairs.   

It was hard, took a long time to recover then went to the hill with Dr. Scott who decided to jog the mile to the steep instead of riding with me.  He's signed up for a couple half marathons up coming.  Reminded me of how different 'running' and 'sprinting are.'  He was about 30 sec behind me in the 200m, and got to know that wobbly leg fatigue feeling from running hills.  

Need to eat better.  I've eaten 2.5+ lbs of dried cherries in the last 10 days.  Not at my goal weight but within striking distance.

142.4 lbs after workout.   

150 tempo on turf, weight pulls

Cool, mid 50ºs, moist and cloudy at the Sewanee track.  Long warmup, short interval set, but hard.

Stretches, drills, bands

4 x 150m on turf w/ 30 sec rest ~ avg 27ish

4 x 50yd weight pulls with 90 lbs - 2 forward, 2 backward

Again, HR to the max.  HR peaks about 15-20 sec after sprint.

Max heart rates after reps - 

#1 - 171

#2 - 179

#3 - 186

#4 - 183

HR remained over 170 beginning 15 sec after 1st rep.   2:04 over 180.  

141.5 lbs after workout.  

As I mentioned before, itching to do some track sprints.  I was planning hills on Friday but before that, may go to the track and run a brisk 200m.  Be happy to stride one in the low-mid 28s.   Eventually, one 300m, and then 300s.   

Beginning Friday, gorgeous fall weather forecast for the next week.   Low 60ºs, sunny, around 40º at night.  With the recent rain, it should be a colorful, brilliant fall of colorful leaves.  

bike climb

It had been quite a while since I had done a bike climb, it was a good day for it,  Mid 50s, cloudy.   So I did Roark's Cove.   

I had been up all night draining, cleaning, and refilling my hot tub.  The circulation pump, usually silent,  was making noise.  In the morning, I was happy it was working and hot.  But, after my bike ride, the pump failed.  But not a bad run... it ran 24/7 for 10 yrs.   New one comes in on Tues.  Not soon enough.  I'm totally dependent on that thing.  The install shouldn't be too hard.  

This climb was sluggish and I started too fast again.  But it was a good calorie burn.  My HR monitor failed halfway up, but realized that wiping the sensor with a wet finger restored the function.*

Roarks Cove climb

Total time - 23:45

Max HR 180*

Avg speed - 5.9 mph

This looks like the schedule I'll keep for the week.  Turf run on Tues, hills on Friday, bike on Sun.  

141.9 lbs after workout.

Stairs / blood work

Friday morning at the MTSU stadium for stairs.  I again one upped myself but won't likely try that again for a while.  I may not be able to do another stair session at MTSU til Dec 4, but I can always run hills in Sewanee.  In fact, I measured out distances of 100, 150, 200, and 250m on the steep at Roark's cove rd.  So, maybe next Friday I do some Halloween hills.

Weather at the stadium couldn't have been better, mid 50ºs and hazy sun.  No wind.  

Stretches, drills

15 x stadium stairs

It was tough.  I took a bathroom break at 10, and came back to do the last 5.  Last few I was sitting down for a brief rest in between.  I did start off with 6 consecutive.  Halfway up, there was a knee high gate that caused me to stop, step over, and lose momentum.  

I did my yearly testing blood work.  This was may yearly physical, so not the self testing from Ulta.  Lipids were pretty much the same as in Sept.:  Total Chol - 210;  LDL and TriG, both 140; HDL up a bit to 46, and fasting glucose - 82.  I'm not worried about my lipids, even though my ration is far from ideal at 4.59. 

I am worried about my liver.  My AST and ALT were up a lot compared to my pre op panel in Jan.  An increase from 21 and 26 - to - 60 and 61.   Never been that high in decades, and up so quickly.  All the rest of my liver function tests were normal and I'm asymptomatic, aside from the cyst detected.  

So, I'll see what the Dr says.   I may cut out the bergamot and niacin supplements and retest in a month or so.  Really inexplicable.  Makes me suspicious of the few supplements I am taking - collagen and a glucosamine complex.  Maybe contaminated?  Also, see what the MRI says.  My friend Al sent a note of caution about taking unnecessary action on such things.  An intervention like a biopsy or unnecessary surgery could make it worse.   Anyway, nothing pressing but bears watching.

My weight has been decent, generally around 143 and lighter after training. 

Today, Saturday, last warm day, I processed that dead tree I cut down on Tues into firewood.  

150s on turf, weight pulls, backward hill walking

 I did a hard set of 150s today, not fast but exhausting.  I started my 4th rep with my HR at 180.

Afterward, I pulled weight.

Stretches, drills, bands

Hoka Rocket x2 on

4 x 150m on turf w/ 30 sec rest, avg ~ 26-27

Max HR - 182 

4 x 50 yd weight pulls with 90 lbs - 3 backward, 1 forward

I'm definitely far far away from being able to run a 400m.  Sometime before Thanksgiving, I'm going to try a 300 or 400 time trial to see where I am.   I think today's workout is more of the type of volume I can tolerate.   What I did last week - 1000m is too much for now.   I'm planning to do a stadium stair workout Friday, and a big bike climb with Bill at Raccoon mtn on Sunday, then back to turf on Tues next week.   

Sunday, I walked up the 100m steep backward on Roarks Cove Rd.  It is surprisingly hard and strengthening for the knees.   Real hard pulling 90 lbs weight across the turf walking backward.  Couldn't pull it more than 25 yds without stopping to rest, in the last rep, only 10-15 yds with out stopping.  

My diet has been ok but inconsistent.  After a Friday buffet, I ballooned up to 148.5 lbs, but was 141.9 after workout today.  I'll be fasting a little tomorrow for blood work.   I need to get lighter.  Just a few lbs benefits my knee.  Would be great to be running at under 140.  

Wondering if I can tolerate 2 flat running workouts by mid Nov, + a hill or bike or short speed workout.

Stadium stairs

One upping myself a bit today.  14x stadium stairs at MTSU.

For some reason, I tend to eat more and poorly on work days so I was heavy for this workout. 145.5 before, 144 after.  

Rested after 5, 8, 10, 12.  

Stretches

14 x stadium stairs 

Instead of one upping myself on next track workout, may switch to 150s if the field is available.  Need to stay on turf as much as possible.  

tempo 100s on turf again

My usual Tues workout, and one upped myself to 9x.   Incredible weather, crystal clear, 70º, light N wind.

Stretches, drills, bands, 50m stride

Hoka Rocket X2 trainers on

9 x 100m on turf w/ 30 sec rest - avg ~18 sec

100m on track - 13.56

Went OK.  I got the first 5 in about mid 17s, then HR hit 180.  I took it easy on #7 and 8, about 19-20 sec, then finished with an 18.5

Beginning with rep 5, HR hit 180 every rep and recovery was minimal, less with each successive rep.  Only recovering to mid 170's.  

Lighter now, 140.7 lbs after workout.  

Next 2 Fridays, I have to be in Murfreesboro, so I will be doing stadium stairs for my Friday workouts most likely.   I may try my first 300m on last Friday this month to see where I am.  I did over stress a bit by hiking on Sat after my first speed workout on the track last Friday.

Probably won't be until Nov til I try a 300m tempo set.

150s

Last Friday, my second running workout in a week, first time in 10 months, and the first time I did a long sprint on the track involving a turn, also in 10 months. 

Stretches, drills, bands

Hoka Rocket X2s on

2 x 50m strides

150m on the track - 20.75 (6.75, 14.00)

2 x 150m w/ 30 sec rest on turf - 24.4, 24.7

The 150 on track felt good.  Not all out, and was aiming to get under 22.  Did better. 

Afterward, also split a trailer full of wood.  

I was hoping to do a bike climb on Sunday, but Roya wanted to bike and hike on Sat.  Too much.  I paid for it and was not feeling up to anything challenging on Sun.  Instead, took the boat to Chattanooga and did some casual urban biking and had a great dinner.   Now I'm hoping I'm going to be ok for my Tuesday session on turf.  Hard to keep proper recovery when having to do stuff with the girlfriend on a recovery day.  Was feeling really good about the Friday workout until the steep hike on Sat.  Knee got stiff.  When she's here, I feel an obligation to do anything to make her happy, sometimes at my expense.  

Anyway, feeling like I'm progressing in terms of fitness.   Lighter, was 140.9 after workout Friday.  Also, overnight HR now in the 40s.  (44 lowest)

100 tempo

After the rain it was nice for a workout.  Upper 60s and humid, cloudy.   As a rarity, I had company.  Ellis M., the retired track coach and holder of all the college sprint records in yards that are now retired.  I one upped myself again.  8.

Stretches, drills, bands

8 x 100m w/ 30 sec rest on turf ~ mid 18s avg

 My HR monitor malfunctioned so I didn't record any data.  I did have my new Gymboss timer so I was able to time the rest intervals accurately.   Ellis, ran 3x ... joining my on #1, 4, and 7.  He's still in great shape and I hope I'm as fit as he is at age 73.  He recently had a heart ablation due to Afib (and maybe drinking) so he was being cautious.  

141.9 lbs after workout.  It was hard.  Feel like I may want to start doing 150s across the field.  Soon may try some speed on the track.  

Me and Ellis (age 73), ancient sprinters.  

Hills

Getting caught up here with my workout log.   

Last Friday, did 100m hills on Roark's cove Rd's steep section.  

Hills - Roark's Cove Rd

5 x 100m  ~20, 19, 18.5, 17.3, 18.2, 18.5

walk backward up hill

On  Sunday, walked the hill 5x backward.  This knee strengthening exercise was suggested.  It really seems to help.   Uses muscles that I'm not used to using and is harder than expected.  Also did some leisurely biking.

Today, Tuesday, is my weekly interval running day.  It's presently raining heavily and I'm hoping to get out by noon.  I invited Ellis to join me but doubtful he'll show up due to weather.  Not sure if I'll try to one up myself and do 8 x 100m on turf, or 4 x150s across the field.  

Just hope the rain stops.

Weight is ok, 143.7 this morning.

tempo 100s on turf (again)

One upped again and added another rep in my tempo set, and ran a hard 100m on the track.  Usually I have the place to myself Tues at noon but this time there were a bunch of kids having a punt pass and kick competition.   

So ... I warmed up and waited.  It was warm, mid 70ºs and bright sun.  

Then about to start, I noticed my Gymboss timer was messed up.   (bought another, and wow, the price has gone up to $50+).  But I had my ring timer.  I couldn't get accurate splits on my 100s and the rest so I just estimated the run and timed my rest.  It wasn't real fast.  My 100s were likely around mid 17 to mid 18.   

HR only went above 180 on the last one.  Wasn't running as hard as when I was doing less reps.  

Then, I rested about 10 min and ran a hard 100m on the track.  It was ok.

Stretches, drills, bands

7 x 100m on turf w/30 sec rest ~ 18 sec

100m on track - 13.54

Happy to have run mid 13s in trainers after such a workout.  Can still sprint.

The knee was sore this morning, (the day after) but by noon, felt ok.  The back was better this morning as well.

143.7 lbs after workout.   

Next workout Friday, not sure if bike, weight pulls, or running hills.  Want to do some backward weight pulls as well on Sunday.   Starting to think about doing a long sprint on the track.   Hoping I can break 47 or 48 in my first 300m.   I'm now 7 1/2 months post surgery.  In my previous surgery, I ran my first 300m at 6 months post surgery - 46.5.  But I was 6 yrs younger and that was probably a less severe knee injury.  So, I'm a bit behind where I was last time.  No rush.  The knee is far from normal.  Back in 2019, due to plantar fasciitis, I didn't wear spikes until March of 2020, just as the pandemic hit.  18 months of no spikes.  No spikes until 14 mo after my first surgery.   

Stadium stairs

Sunny but not too hot, mid 70ºs at the MTSU Floyd Stadium.  Got there just as the football team was finishing.  It was hard.

Stretches, drills

12 x Stadium stair sprints 

Even with a lengthy bathroom break after 6x, and with sit down breaks every 2 or 3x, I was only able to get a dozen.  Could've gotten more but had a meeting to attend.  Probably good that I didn't do more.  Was feeling shaky after just 6.  

Unlike the previous session, I was really sore today, the day after.   Particularly calves, quads.  Typical morning back and knee soreness.  

Too heavy.  144 after workout.   Woke up at 146.5 lbs today.  

Health tests:

Fortunately, the AFP/AFP L3% and DCP tests came back with a good result, so I probably don't have liver cancer.  The AFP tests were down 15% from the June test and the DCP had a negligible result (0.3 ng/ml).  I booked a full body MRI cancer screening for Nov through Ezra.  Head to pelvis, all organs.  

 

tempo 100s

Same workout +1.  Had to wait 30 min after arriving at the track for the rain to stop, did my 20min warmup, then into it.  

I knew this would be hard after a slow week of workouts.  That was confirmed as my HR hit 176 after just the second rep. 

Stretches, drills, bands, 50m stride

Hoka Rocket X2s on

6 x 100m on turf w/ 30 sec rest between - avg ~ 17 sec

Max HR - 185

HR over 170 - 5:01

HR over 180 - 2:35

Once I started it, the recovery periods were too short to see much HR drop.  After first rep I recovered to 162 and that was the lowest it got through the entire set.  

Here is the HR data - max and recovery HR between reps:

Rep #1 - Max 170 - rest - 162

#2 - 176 - 168

#3 -180 -177

#4 - 182 -177

#5 - 185 -175

#6 - 185 - 157 after 90 sec

Max HR usually occurs within 10-15 sec after rep, so almost no recovery.  Hopefully there HRs will come down after I improve conditioning.  

143.4 lbs after workout.

water running

While visiting my parents in FL, I was happy to have the neighborhood pool to myself Sunday evening for an hour.  I got some badly needed exercise.

Water running 

60 (R+L = 120 strides) x 10 w/ 1 min rest

Max HR 155

Avg HR over 23 min - 132

Better than nothing.   First exercise in 5 days.  Today was supposed to be my weekly running interval session but it has been raining constantly for 5 hrs and it looks like it may let up in an hour.  Not much time to workout since I have to teach at 5.  

Ate pretty well in FL but arrived home super hungry, at a bit more than I should, woke up at 144.5 lbs so I may be a bit heavy for running today, assuming I can get out there.  Planning to increase my tempo set to 6x100 w/ 30 sec rest.  5x was hard last time.  

Going to be in Murfreesboro on Fri so I may run the stadium stairs on Friday morning.

This pool is 200 yds from my parents house and sadly, they've never used it.   When I didn't return home promptly, my father went out looking for me.   He went to the wrong pool.  

 

100m tempo on turf

This was last Tuesday 9/16, I forgot to post it.  My second tempo set.  Twas hard.

Stretches, drills, bands, 50m stride

Hoka rocket x2s on

5 x 100m on turf w/ 30 sec rest - avg ~16.8 sec

Not in shape, knew this would be hard after the second rep when HR hit 170.  HR maxed at 188 after the 5th rep.   Weight was ok, 142.3 after. 

I forgot to post my first tempo set from last week 9/9:

4x100m w/ 30 sec rest.  Avg ~16.4  

In FL now visiting parents.   May try for 6x100m when I get back on Tues.

'Knees over toes guy' suggested walking backward with resistance for knee strengthening.  Going to try it.  

Weight pulls

Went to the track yesterday with my bike, had as an option to bike sprints or weight pulls.   Opted for the weight pulls.  Didn't want to do too much because going to run tomorrow.  Not sure if i want to run hills on pavement or tempo 100s on turf.  Probably turf.

These pulls are very exhausting.   Get the HR up fast and use full aerobic capacity by the end.  Even 2x2 for 50 yds was hard.  I hit HR of 180 at the end of #2 because I rested very little between reps.  Found the 2 45 plates under the bleachers.  I hid them in tall grass near the track.  Stupid that I have to do this.

Stretches, drill, bands, 2 x 50yd strides 

Weight pulls - 90lb 

2 x 2 - 50 yds on turf

By no means is the knee anywhere near normal or at the point where I can do full scale strengthening or training.  Jury is still out whether it will ever be.   Better to go slow and try to get as much healing as possible.  Hard to be patient.