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.