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.

Bike climb

Summer has returned but with less humidity and cooler nights but dry and hot in the low-mid 80ºs. 

Did my 1x/week bike climb.  A little faster than last week, did it right as it was getting dark.  Truly only a little faster, just 6 sec.  Amazing I can bike for 23+ min and be within 5 sec of my previous effort.

Roark's cove bike climb 

23:18

Avg HR - 165

HR  over 170 - 14:28

HR over 180 - 3:25

Max HR - 185

Avg speed - 6.0 mph

Legs feel ok, better than yesterday.  Still only going to run once per week, probably not even stadium stairs in between til end of the month.  Can't do it Thurs anyway due to an appt.  Maybe last Fri of the month when I know I'll be there.  

Weight is ok, was under 144 this morning.  Unfortunately, due to a tree branch fall on my house, I had to cancel my Drs appointment Thurs, so I went ahead and bought the liver tests on Ulta.  $216 with discount and blood draw fee.   My annual appt is end of Oct so those results if elevated, will justify an image request then.  

bike climb, another gadget

Up Roark's cove Rd today.  I almost decided to do my running workout but decided to wait the full week and do it Tues.  Spectacular day, super low dewpoint / humidity, low 70ºs bright sun.   

Left my watch at the office so I paired my Coros strap with an app by Polar to record my workout.  (Strava app won't work on my old iPhone 8).  No PRs, HR - the usual.  

Bike climb - Roark's cove, 2.5 miles

time - 23:24

Max HR - 184

Avg HR - 166

Avg speed - 6.2 mph

Couldn't get detailed HR info because I was off their chart most of the time, which went up to 155.  

This is the beginning of the 8 days of very dry sunny weather with temperatures coming back to summer levels in the mid 80ºs by the weekend.   

143.7 lbs after workout.

I like gadgets.   The newest gadget I'm thinking about buying:

CONNEQT Pulse

https://conneqthealth.com/

It’s basically a BP measuring device that uses SphygmoCor® technology and claims to assess parameters such as central blood pressure (cBP), arterial stiffness, subendocardial viability ratio, augmentation pressure, and augmentation index, etc... The company seems to have credentials.  

SphygmoCor® technology technology is a non-invasive system by Atcor Medical and Cardiex that measures central blood pressure (cBP) and arterial stiffness by analyzing pulse waveforms captured from an artery in the arm, wrist, or finger. This provides a more comprehensive view of cardiovascular health and risk than traditional arm blood pressure.... The system is used in leading hospitals and research facilities worldwide and is considered a gold standard for assessing central pressure and arterial stiffness.

Anyway, seems interesting and not that expensive, $280 (with discount).   I asked my cardiologist friend who said he'd check it out. 

This Dr shows a demo:  https://www.instagram.com/reel/C-Dn2s3uZDC/?hl=en

The new Kardia mobile 6L looks interesting too, it detects afib, ConneQT doesn't.  

bike sprints / gym

After the 1st running workout on Tues, was really surprised at the soreness of my hamstrings despite the minimal amount of sprinting - 4x100m.  Goes to show, there is really nothing that can completely substitute for the training of actual sprinting in terms of the legs.  I opted to push a bit faster than I would if I were doing a true intensive tempo session.  Instead of 4x100 w/ 30 sec, I ran a faster 2x2x100 with rest between sets.  Felt good to actually sprint, even though my fastest was only 14.5.   Doing a 4x100 w/ 30 sec, I'll have to slow it down to 16-17 sec/ rep.  

Very warm today, maybe the last warm day, about 85º high.   Cold front coming, rain storms tonight and tomorrow morning, after that a bit cooler, sunny and dry for the next 8 days. 

I felt I needed 2 full days to recover from the running as I could feel a bit of weakness in the knees.  Felt better today and by Tues, should be able to complete another running workout.  

Today, I just did 4 bike sprints:

Bike sprints - 4x400m 

Top speeds: 28.8, 27, 27.9, 28.4 mph

Felt ok, decent workout.  I need to go to the gym tonight, will do some strengthening.  

Weight back up after 2 days of no exercise: 144 lbs.  

Back into work full scale and I'm preparing for a performance, some solo guitar, guitar quartet, and duos with flute.  Haven't actually performed at MTSU as a soloist in almost 5 yrs, so it's taking some time.  

Still love my job, despite having to make the commute from this beautiful place.  I normally would have Monday off if it weren't for the Faculty Senate meeting.  ;(

First running workout in 8+ months

I went to the track today with the intention of doing my first running workout since the surgery.   I did, went ok.  Stayed on turf.  It was a start.  Milestone of sorts.

Felt good to put on the Hoka Rocket X2s and run pain free.  Wasn't much, but will slowly up my game, running once/week on turf for this month.

Hoka trainers on

stretches, drills, bands

60m stride 

Hoka rocket X2s on

2 x 100m on turf w/ 30 sec rest - 15.47, 15.51

8 min rest

2 x 100m on turf w/ 30 sec rest - 14.57, 15.72

The running felt great, a little sore after but not bad.  Even this short workout pushed my HR to the mid 170s by second rep.   Long way to go.  Last time I had surgery, I did a similar workout at just a week short of 6 mo.   Now it's about 6 mo + 2 weeks, so maybe 2 to 3 weeks behind last time.  Still remains to be seen how I tolerate running workouts.  

I made sure I was light for this workout.  141.5 lbs after workout.  

Next running workout will be Mon or Tue next week.  This week starts my full back to work schedule.  

Stadium stairs - ejected then returned

Thursday morning stadium stairs were a little weird.   I got there early to beat the heat and noticed the football team practicing.   I warmed up, stretched put on the sunscreen and started in on the workout. 

After 4 reps, this kid comes over and tells me to leave.  I said, "pffft, I have permission to be here, talk to Dr. McPhee if you have an issue," and I started on my 5th rep.  Sidney McPhee is the University president and we're on a first name basis, me having been here 37 yrs, him 25.  

So, then the assist coach comes over and tell me to leave.  I tell him I'm here all the time and I have permission from the University president to use the facility.  I said, alright, just give me 10 min and I'll be gone.  He says, nope.  

Then.... the head football coach, Derek Mason, former TN Titan, highest paid person at the university ($1 mil / yr) comes over and says this is a closed practice and I have to leave and that he's never seen me here before.  I told him I'd been training here for decades, and the university president has given me permission, and in the recent past, he has signed off on leave for me to compete in S. Korea, Australia, Spain, and Poland.  He said, "OK, I'm sure that's true but come back at 9:30 when we're done."  I said, OK fine.    At D1 level, I guess a coach needs to be careful no one is scouting their team on behalf of an opponent.  

Here's the kicker.  

Leaving the stadium, shirtless with my backpack and water, who is the first person I see?  University President Dr. McPhee.  I told him, "I was training, running the stadium stairs, but a funny thing happened, coach asked me to leave.  Never had that happen before. But he said ok to come back at 9:30."  Dr. McPhee said, "OK, feel free to use my name whenever."   I later emailed coach introducing myself, and assured him I was not a scout, and that I train on the stairs Thurs or Fri mornings.  I copied Dr. McPhee.   It was actually a nice happenstance, running into Dr. McPhee.  I had just shaken hands with him the week before at the faculty senate meeting.  Good to have friends in high places.  

The sad thing about MTSU football is that they just built a $66 million football training facility, yet the team has never been ranked and rarely has a winning record.  This season, they aren't even playing any top 25 ranked teams.  They lost their first game to Austin Peay by 20 points, not exactly a football powerhouse. 

Anyway.... stairs were really hard.  The second time I went back, I did 10, and the last few steps were more of a fast walk than a run on some of them - even with adequate recovery, usually doing 2 or 3 reps then sitting down for a few minutes.  Even stopped for mens room break before the last few.   HR stayed pretty much in the 150s and 160s.  I didn't have the muscular soreness I usually do after these, but did have some joint ache.  Recovery is going to be important after workouts like this.   Since then, I've just done some light gym work, resistance at home, and a bike ride last night with one sprint up to 28.0 mph.   

Stretches, drills

5 x stadium stairs

break

10 x stadium stairs

Weight is ok but could be better, around 144.  Would like to be 2 lbs lighter next time I try running on turf on Mon or Tues.  

Gym, bike

Monday was the first day of regular school hrs in the Sewanee gym, open to 10pm.  I went Monday night and did mostly resistance.   Tried a 500m row sprint but quit at 360m.   Did 8 min on the stairmaster to just get a sweat.  Still feeling the tibial burning when loading the R ham, but it's better.   The most remarkable thing was the positive effect the back extension machine had on my lower back pain.  After 3 sets of moderate weight, 10-15 reps doing slow negative, the back felt great the next morning.

Tuesday did my first Roarks Cove Rd climb in a while.  Wasn't bad, 23:15 just over a minute slower than my season PR.  HR stats:

Avg HR - 168

Max HR - 185

HR over 170 - 16:07

HR over 180 - 4:08

Amazing how comfortable I feel with my HR over 170, even over 180.   Yet I'm winded on the rower when going all out for 90 sec.  Also, amazing that I felt a little muscle soreness after just a little running earlier this week.

I may do stadium stairs at MTSU on Thurs morning, some bike sprints this weekend, and then try a 4x100m interval workout on turf next week.  

142.4 lbs after workout.

First test run

Didn't intend to run today but the drills felt good and I gave it whirl.  First sprint in 8 months.  Just an easy stride.

I first did lots of drills, and high knee running.  Bands and ab wheel.  Then I tried a 60m stride on turf.  Felt good.  So nice to run without foot pain.  Then I tried a full 100m stride on turf.  Great.  No pain.  It was only 15.8 but I'll take it.  It's a start.  Just have to be careful.  

I then hooked up the 45lb plate and ran 4x50 yd sprints.  Doing these with 45 lbs instead of 90 lbs gives me an opportunity to actually get into sprint form and go a little faster.   Someone took away the 2 plates I had stashed under the bleachers.  Stupid.  

Stretches, drills, abs, bands

60m stride on turf ~10 sec

100m stride on turf - 15.87

4x50yd sprints with 45 lb plate

Definitely a milestone day, but very early in my training.   Probably be another month before I'm running 300s on the track.   Plenty of time if I ever hope to compete again.  Indoor Nationals 7 months away.  Outdoor nationals 11 months.  Worlds in Daegu, a year.   

Not particularly light.  About 144 lbs.  Will want to be lighter when I finally start intervals.  

Sometimes I wonder if the result of my rehab of this injury would be much different if I had done the same exact thing but without surgery... the same 6 weeks non weight bearing, same PT, etc... and just let it heal on it's own.  Hard to say.  I think probably not.  

 

 

 

Shake out

Went to the track this evening to assess my condition.  Did a full warmup, drills, and a very light workout of 1 set of bands, abs, single leg body weight squats, and push ups.   I can still feel some medial knee pain in both knees due to the rigorous hiking we did, but afterward it felt better.  The foot issue feels much better.  

Moving forward, I think I'll do these minimal shake out workouts frequently to promote mobility and flexibility, then start with hills or bleachers for the next week, some bike, and gym.  I don't want to be running if there is any pain, because pain = damage.  No rush.  Hoping to be doing 1x/week running on the flat on turf within a month.  

Despite the hiking, I think I've lost a bit of fitness.  High intensity stuff like bike sprints and hill running is way different than hiking.  

Woke up at 144 lbs.  

Tonight's sunset view at the track.  

Hiking to glaciers, flowers, pastry

Back from Chamonix on Wed.  Did some challenging hiking for my ability.  Hard on the feet and knees.  Also, the diet suffered ... pastries, baguettes, etc...  But my weight is still below 145, so not too bad.  I will need some recovery before I attempt to begin training.  One thing I learned in France was the value of recovery time.   After the ambitious Le Tour hike (like stairmaster x10), we had a light day afterward and I went from slightly painful walking to feeling fine.   It's this I'm going to have to gage properly going forward.

Here's a photo dump.  Will update descriptions later.  First 2 photos show some of the more difficult hikes - to the Albert I refuge at the Le Tour Glacier.  

Hike from Le Tour Glacier to Albert I refuge - Roya in pink

Chamonix town center

Grand Balcon Sud 

Le Tour Glacier

Mer de Glace 

Mont Blanc from Aguille du Midi

Glacier des Bossons

Chalet Cafe des Pyramides at Glacier des Bossons

Breakfast and dessert

Exposed hiking (fall - die) to Le Tour glacier

Le Tour Glacier

Gran Balcan Sud from Brevant to Refuge Belchat

The Track, no running yet

One of many cafes in the Alps - Bossons Glacier