strength circuit

Yesterday, did a home strength circuit focusing on core and glutes.  Pulled out the hip thrust machine.  

3 x 45 - Bicycle crunches w/ 10 lb ankle weights

3 x 20 - hanging ab straps w/ 10 lb ankle weights

3 x 20 - ab wheel

2 x 20 - hip thrusts w/ 3 bands

3 x 30 - shallow Bulgarian squats w/ 45 lbs

3 x 8 - lean back squats

3 x 30 - pushups

Definitely something I want to do more of.  Maybe do this every other day along with the bike.  This and eating more protein, perhaps I can increase my muscle to fat ratio.  Get leaner / stronger.  

Bike sprint, new scale

Did a hard bike sprint today, 2nd fastest of my season.  

2.5 mile mountain bike sprint - Laurel Branch Trl

Time - 9:54

Max HR - 177

Max HR during the ride was 177, but 26 sec after finishing, it spiked to 182.  Rather typical, then fell 22 points in the next 18 sec.  

Also, got the Hume pod scale (... because Joe feels I should measure myself constantly).  Very interesting piece.  When setting up my profile, one honest realization, I am not 5'7".   I've actually never been 5'7".  In HS if I stretched my neck I could get 5'6 3/4".   Now maybe I've shrunk a bit but I'm definitely not 5'7" and for purposes of calculating BMI, and other health parameters,  I am definitely 5'6", which doesn't play in my favor for anything.  In shoes I might be 5'7 1/2".  

The Hume scale give body fat % and has interesting features based on algorithms, like "health score, metabolic age, visceral fat index"... etc...   I unfortunately got a less than optimum reading my first time since I drank a liter of water just before.  Still good, 797 (out of 900) health score, metabolic age 48, visceral fat index 4 (low).  Body fat 13.2%.   Playing with the parameters I put in a goal of 138 lbs and that caused my health score to go down.  I asked a fellow user about it, he said, "they don't account for elite masters athletes, and since dying people tend to wither away, this seems to confound the causality, so very low BMIs appear dangerous in the data. Of course, 13% is probably good for longevity."  

We'll see how this goes.  I definitely need to focus more on strength training and core.  

Hike

Been raining everyday which has produced a very green, cool, and lush forest.  We sat out on the bluff last night, it was beautiful.  It has rained over 4" in the past 5 days. 

Memorial day hike.  We left in the morning and as usual during this time of year, Sewanee was a lush and very quiet place with the students gone.  

Did a total of 3.5 miles including a hike down and back to the Bridal Veil Falls and then to the mountain laurel 'tunnel' at Otey view.  It was surprisingly hard.  HR in the 150s climbing out from the falls.

Forest was very dense and full of a variety of birds.  

Roya left today and I'm on my own for a few weeks.  Playing my niece's wedding in NY in early June, have construction going on in Murfreesboro and hopefully soon here in Sewanee.  So this is like the beginning of summer except unusually, the weather is not yet warm enough for swimming.   It's been in the 70ºs, not 80ºs.  Very cool generally for this time of yr.  Really do miss track training, was the center of my life for so many yrs this time of year.  Trying to get back in similar shape, "400m shape"... is a really high bar.  Hanging around 143 lbs, what I weighed in HS.

Another bike sprint PR

After spending most of yesterday at the US Space and Rocket museum, I did some resistance work last night and this morning.  Today in between bouts of rain, I went for it hard on the bike.  Another PR in my local hilly mtn bike sprint on gravel of 2.5 mi.   Seemed harder than last time.  

2.5 mile mountain bike sprint - Laurel Branch Trl

Time - 9:48

Max HR - 174

This time, HR stayed remarkable stable, after 2 min it was 168 and it stayed there for the duration, never wavering more than 6 points.   No weird spike after completion, just a nominal raise to 174 after 20 sec the followed by 15 pt drop in the next 20 sec.   Quite a pump.  

I'm thinking I should avoid all attempts to sprint on the flat for quite some time, as I'm now feeling a bit of progress.   Need to wait until I feel really significant healing.  No schedule.  I'm staying in decent shape as it is.   I do think some of my medial knee issues are exacerbated by my running form, supination, bowleggedness.  When running stairs, I feel less strain on that area when I concentrate on keeping aligned.  

143.2 lbs after workout.  Pretty much the same for the past 2-3 days.  

Pic from yesterday...

Morning bike sprint, resistance, food

 With waves of rain in and out, during a break in the rain I went for a bike sprint.  Hard effort.  Everytime I start one of these things I tell myself, no need for a PR, but I still blast away anyway.  

No PR today but my second fastest.  7 sec short of PR 

2.5 mile mountain bike sprint - Laurel Branch Trl

Time - 10:03

Max HR - 178

Also doing resistance work, pullups, bands, etc...  

HR in the 160s for the first 6 min, 170s for the last 4 min.  No big HR spike this time, just a small one.  Hit max HR at the end and it dropped to 173 then after 30 sec, briefly went back up to 178 before falling 20 points in a less than a minute.  This might be a perfect daily or every other day workout.  Short, hard, doable.  

One of the inherent risks in this course is how fast do I take the gravel turn coming down the hill to my driveway.  Going down would not be worth it.  

Enjoying having Roya here and eating really well.  Huge salad last night, and during the day yesterday, half a chicken breast and an apple.  Tonight I'm going to make a small paella with low carb rice, seafood, and vegetables.  

143.1 lbs after workout.  

Good new for my brother, his latest CT scan of his abdominal aorta and mesenteric arteries show no blockages.  

As with most women I've dated, I do all the cooking.  I've rarely met a woman who can out do me in the kitchen.

Tonight's meal:  Seafood paella - with cod, scallops, salmon, tomatoes, mushrooms, zucchini, carrots, fresh basil, onions, peppers, garlic, lemon, paprika, turmeric, garlic salt, and pepper.  Yea, missing the saffron.   The kicker: Lavivia instant shiritaki rice, low carb, less than 1/2 the calories of regular rice.  I calculated less than 800 calories in this entire large bowl.  5 good sized plates of food.

Bike sprint, another PR

 Didn't sleep well last night, probably because of that tea I had before bed to ward off munchie cravings.  Probably the caffeine and low blood sugar.  It was 78 when I got up and it's usually higher in the morning.  

Getting lighter.  In the 143s.  I pushed this bike sprint and narrowly set a PR.  

2.5 mile mountain bike sprint - Laurel Branch Trl

Time - 9:56

Max HR - 175

HR pretty much stayed around mid-upper 160s to lower 170s the whole time.  I had a similar post sprint HR spike as last time, but a bit different... it occurred 60 sec after the sprint, had just walked upstairs, HR had dropped to 154, in 19 sec it spike to 175 then dropped gradually to 164 over the next 30 sec and continued down.  Nothing like that 190 spike I had last time.  

I know I'm lighter because I got 22 pullups today, I was only getting 18 when I was 4-5 lbs heavier.  

143.2 after workout.  Feel better already.  Still a ways to go. 

-----------

CHART

I found this chart published by a runners magazine compiled with data from Masters rankings and the IAAF.  It confirms that the 62sec 400m I ran in a time trial last Nov. was at elite level, but just barely.  And nearly all my 400m races in my masters career were as well.   The chart doesn't list John Wright's incredible new M65 WR of 54.92 set indoors this yr.

 

Bike climb

 Did the Roark's cove bike climb today, for general fitness, calorie burning and to lose weight.   Was tough since it was warm and humid, heat index around 85º,  and ... yesterday was a hard day, on my feet all day and my back felt it.  Also, I've been at less than 1000 cal/day for the past few days, getting down to optimum weight.  Losing that last 5lbs is the hardest.  

It was a tough slog, was at only 4mph during the hard parts, slow but hard effort as shown by my HR data:

Roark's cove bike climb

Time: 24:11

Avg speed: 5.8 mph

Avg HR: 167

Max HR: 185

HR over 170: 14:00

HR over 180: 2:08

Definitely burning off some of the fat.  My goal is 140 lb daily mean, which means 138.5 ish after workouts.  Today I was 143.1 this afternoon after workout and before any meals.  That means about another 5 lbs or so to go.  That will help the joints when I run, which I'm only doing a little once / week and just hills.  

Our meal yesterday was great.  Sautéed zucchini, tomatoes, onion, garlic, carrot, mushroom, over Lavivia instant Shiritaki low carb rice.  That stuff is awesome, tastes like real rice but has 104 cal per cup cooked, compared with regular rice 240 cal cup and about 1/2 the carbs.  

This very filling meal was less than 400 cal.

After a bad experience with a Oxiline smart scale, I decided to buy a Hume ... because Joe thinks I should constantly weigh, time, and measure myself.  

PR morning bike sprint

Today a big PR in the 2.5 mile bike sprint (on gravel with hills) on the old heavy mtn bike.  I inflated the tires to the rated max and I think that also helped.  It was hard.  Beat the previous by 16 sec.  

2.5 mile bike sprint - Laurel Branch Trl

Time:  10:00

Avg HR: 166

Max HR: 174

HR stayed pretty much in the 160s the whole time.  30 sec after finishing, monitor showed a HR spike to 191, but I think that was anomaly ...but I don't know.  That's why I didn't list it as max.  After the finishing sprint I was at 173, then 20 sec later a gradual but steady 10 sec rise to 191 as I climbed a staircase, then drop to 161 after 30 sec more.   

Making some headway on weight.  Was 144 this morning, 3 lbs less than 2 days ago.  Just one meal, a chicken breast and a little salad.   Really hard to lose weight at this age.  Takes some real sacrifice and calorie restriction.  Tricks to curb the hunger.  I've been drinking these low calorie flavored waters by Spindrift.  Once or twice a day, a decaf cappuccino.   

I feel for my brother.  He has had a helluva time.  He's never had dietary discipline.  Feels bad everyday, overweight at 195, claims the Lyrica drug makes him eat too much, on many drugs.  

Not me.  Simon pure.  No drugs. 

But, Joe thinks I should be on drugs.  

144.3 after workout.

What have I been doing? 

Planting flowers of course.  

Morning bike sprint

Hard effort this morning after not doing much yesterday except for 2 set pullups (19) and pushups (25).

2.5 mile bike sprint - Laurel Branch Trl

Time - 10:45

HR max -169

HR over 160 - 10:24 

It did seem really hard probably due to an aggressive start.  

Hopefully make a dent in my overweightness.  About 146.

Incredible weather continues.  Was 45º last night.  Presently mid 60ºs, bright sun, dry.

Thanks to Joe who suggested that cystatin-c test that my PCP ordered.  

SAVE ME JOE.

Another bike climb, stadium stairs

I stayed til Tuesday on the river, it was so beautiful.  I slept really well.  

I did another bike climb but slow, kept the HR in the 160s mostly.  Took it easy, burned some calories.  Hit a downhill PR of 44mph.  

Tuesday:

Raccoon Mtn bike climb - 8 miles round trip

Time: ~42 min

HR over 160 - 33:47

HR over 170 - 3:07

Wed. was busy.  Collecting things from home, cleaners, school, lunch with Joe, then Drs appt.   Dr. said that my kidney function was still in the "green zone" and cystatin-c test indicated adequate kidney function of GFR at 76.  I made the case for a angiography and he gave me a referral to Vanderbilt Cardiology.  

Before all that, my first thing was to run stadium stairs.  I didn't give myself enough time to one up myself and do 16, had only about 35 min but did 11.  It was still hard.  Am feeling it today, two workouts in a row.  Probably do upper body today.

Wednesday;

MTSU Stadium Stair x 11

I was up at 5:30 this morning, and assisted Isaac in doing some tree work.  Trimmed the big tree over my Sewanee house.  Then took a nap.  Glorious weather.  Only in the 60ºs and dry today, going to 43º tonight.  

Boat is running great for a nearly 40 yr old boat.  

Bike climb, test results

First time out in the boat this yr and the weather was perfect, about 80º for the climb and about 60º at night.  I met Bill M. on the river and we did the ~1500' climb up the mtn, 13 miles round trip.  

I didn't really push hard, wanted to keep my HR under 170 as much as possible.  It wasn't fast.  My PR for the initial climb to the overlook is just under 32 min.   This was only about 41 min.  HR 160-170 for about 30m.  

Latest test results.

Weird that there was so much change from my previous results only a couple weeks ago.  Everything in these latest results were relatively normal.  

Here's a comparison of these tests:

Lipids and glucose - 4/11 vs 5/7:

Cholesterol:  229, 190

LDL: 160, 123

HDL: 49, 42

Ratio: 4.7, 4.52

Triglycerides: 92, 141

Glucose: 89, 100 

Kidney function (blood test)- 4/9 vs 4/24 vs 5/7

eGFR (blood - calc): 68, 57.82, 68.13

Creatinine: 1.17, 1.25, 1.20 

Cystatin-C: 1.00 

Kidney function (Urine Test) 5/7: 

eGFR: 76

Urine Creatinine: 46.2 mg/dl

Micro-Albumin: 0.7 mg/dl

Albumin/Creatinine ratio: 15.1

Everything else including liver enzymes, etc... all normal.  So I guess I'm ok.  I will press Dr for an angiography when I see him on Wed, in light of my brother's issues and the higher LDL and ratio.  

stairs and weighted squat jumps

Earlier this week, I did squat jumps, and another bike sprint yesterday along with pullups, ab wheel, and pushups.

Tues -

4 x 12 squat jumps with 44 lbs

 

Wed - 

Bike sprint 2.5 miles Laurel Branch Trl - 10:38

Pull ups (19), pushups (25), ab wheel (20) 

 

Thurs - 

15 x stadium stairs at MTSU

The squat jumps were a bit hard on the knees but didn't notice til the next day.  Bike sprint was in between rain showers, good and hard but 20 sec shy of my PR.

Today I did stadium stairs.  15, a lot considering my present shape and weight (146).   I was in Murfreesboro for a blood draw and urine sample.  There was a time I could've done these pretty much consecutive, but after 7 or so, I was taking brief sitting rests between each.  Without, the fatigue would have made these a 'march' at the top rather than a run or sprint.   With resting in between, I could really do many more, but it was still really hard.  Knees felt a bit sore at the start but actually much better afterward.   We'll see how I feel tomorrow.  

Bike sprints, diet and disease

Yesterday did the bike sprint intervals.  Today did the 2.5 mile sprint with hills.   Both hard.  I'm thinking these types of workouts plus strength are probably better than these 25 min hill climbs where my HR is over 170 for 15-16 minutes, over 180 for 2-3 min.  I still push it to the 170s but just for short duration.   Maybe do a hill climb once a month or so.  

Bike sprint intervals  - 4 x 400m w/ 2:30 rest  

max speed: 28.4, 27.5, 28.4, 28.5

Max HR - 173

 

------------------------------------- 

Bike sprint - 2.5 miles on Laurel Branch Trl

total time - 10:18 (tied PR)

Max HR - 179 

HR over 170 - 5:18 

Avg HR - 165

 

Going for a blood draw again this week.  Kidney function tests and week after, followup with my PCP, and will press him for an angiography.  

Diet and heart disease

My brother's latest determination of celiac artery blockage was called into question by one of his Drs because it was ultrasound based, so he's pressing for a more definitive test, a CT w/ contrast.

His Dr., a DO, is one of these Keto diet guys.  I'm all for low carb low sugar diet but to be extreme about it is not particularly sensible to me.   I get the low carb thing, carb = sugar. These keto bros / carnivores are totally into this idea that you can eat unlimited fat as long as you eat zero carbs and sugar. The fact is that it does work to lose weight, but for some people, this keto diet will cause heart disease if you’re a “responder” to dietary fat.  And you don't know if you are unless you test prolifically.  Not just standard lipid panels, but more advanced tests like lipid fractionation, apolipo ratios, Lp(a), inflammation, imaging like angiography, etc... CACs are good but not enough, same with lipid panels, and it's ridiculous to draw any conclusions from the once per year lipid panel... but better than nothing. Lipid panels are cheap. Just $23 at Ulta.  

The problem with tests like LDL or Lp(a)  - these are a few of many factors that *may* contribute to heart disease / atherosclerosis. The development of CVD is a very complex and individual process, as we can see with the wide range of anecdotal experiences.   Some have established heart disease yet live long lives. Some are affected by disease from lifestyle factors like diet, yet some aren't. Medical science observes general trends among the population, but there are always a lot of outliers on each end of the bell curve.  You can definitely lose weight on carnivore / keto,  usually by replacing carbs/sugar with protein and fat. Much of the confounding and conflicting data on the subject ignores the fact that there is no general rule for all people on affect of dietary fat. Different people are affected differently by dietary cholesterol as the process for atherosclerosis is complex and dependent on many factors -including genetic disposition. Frankly, looking at it any other way is tantamount to pushing an agenda, a hasty generalization, overly simplistic, or plain disingenuous.   Not much long term data on the results of carnivore / keto diets.  

Anecdotally, I've learned I am a dietary 'responder' to animal fat intake as I learned in 2021 on my brief 'egg diet.'   My brother and I are an interesting case study, albeit ... anecdotal.

A lot of this carnivore / keto diet stuff coming from social media influencers - some professionals - seems to follow the trend of the "RFK Jr - MAGA - bro-science - pseudo-masculine - vaccine science deniers" ... long on anecdotal trends and short term results, short on science and long term studies, and certainly not looking out for individual susceptibilities, and tailoring diet to the individuals based on known vulnerabilities.  They certainly push a lot of generalizations, questionable cherry picked "science," and not much info on longevity and long lived cultures - none of which are carnivore / keto.  I also think diet can be adjusted for athletic goals and training, and can vary and be optimized according to physical needs, time of year, activity level, and body type, etc...

Ahhh.... May

Monday, I had an appt with a structural engineer to look at my house and an appt with a tree guy in Sewanee 90 min later.   I rushed out of a faculty senate meeting and ran about a half mile to my car on pavement.  I was 5 min late getting home for the meeting to receive a text telling me he would be 30 min late.  He also made me miss my meeting in Sewanee.   During the run on pavement, I felt I strained my knee but went to the gym later that night and rowed anyway.  Next day Tues, I tried a running workout and couldn't manage it.  Just did some high knees and a few 50s on turf.  Knee felt bad the next day.  So, haven't been doing anything but 'old man stuff' like mowing my lawn, working on my boat.  It's weird.  I can jump, bike, row, run stairs...  just can't sprint.  

Finished off the year at both colleges and now just enjoying the awesomeness of spring.   Going to delve back into music and start gingerly back on the bike and rower, no running for a while.  Still trying to lose weight.   Tough to do without these big workouts.  Hanging at 146-147.   I had a Thurs party for my students and ate stuff I ever usually do, but not a lot - pizza and chips.  

My brother gave me more bad news that he has more blockages in his celiac and mesentaric arteries, along with a possible beginnings of an aortic aneurysm.  Makes me want to get that angiography even more.  He complains of weight gain but still eats pasta ... blames it on the drugs.  He's over 190 lbs.   (If there was one thing that will put the weight on you, it's pasta).   He's never eaten well (healthy) and I guess he just assumes the damage is done and his drugs will control it.  

I did secure an appt with my PCP to get those tests for kidney function:  eGFR, c-cystatin, and others.   I'll push for an angiography. 

It's so lush and cool in Sewanee.  Only low 60s today.  

Rower

I'm definitely not in as good of shape as I had been.  Workouts have been irregular, and conditioning workouts less.  

On the rower tonight I was only able to do 3 sets of 500m w/ 1min rest.  HR only came down to 170 after 1 min after third rep, so I folded.  

Stretches, drills

Concept 2 rower

3 x 500m w/1 min rest - 2:03, 2:09, 2:11 (avg 2:08)

standing box jumps 30", ham curl, leg extension

HR did a weird thing again, wonder if it's equipment or some heart irregularity.  I topped out at about 181 after 3rd rep and it jumped in one second to 190, so probably equipment anomaly.   

Still too heavy, almost 147 this morning.  Time to start eating right.  Just in time for my Thursday end of yr party.  Right.  

I was reminded that I'm still unable to really run as I felt some pain as I ran to my car yesterday, late for a meeting, across parking lots and grass.  If I'm not warmed up, running hurts.  

-----

WR

I was just looking at the stats of Sabastian Sawe's earth shattering 1:59:30 marathon in London.  He averaged 68 sec for 104 consecutive 400s.  He ran a 4:12 mile after running 23 miles, he ran a 13:42 5k beginning at mile 21.  99% of humans can't run 100m at that pace.  Incredible human achievement.  Also, Yomif Kegelcha ran 1:59:41 in his first marathon finishing second.  Kiplimo also under the previous WR at 2:00:28.   

https://www.facebook.com/reel/969922565494074

Morning bike sprint, tests

Didn't do much today, just some pullups, and a morning bike sprint on my 2.5 mile course with hills.  Super beautiful here.  Best time of year.

2.5 mile bike sprint - Laurel Branch Trl

PR - 10:18

I went to my final appt with the oncologist that my PCP sent me to.  I did so mainly to get another free set of tests.  He basically said I don't have cancer and so long as I'm getting followup on my cysts, I don't need to see him.  He noted the genetic test had not produced risk factors (nor did the Grail test).  

I had the same tests I had 2 weeks ago and they were worse.  Not surprising because I let my diet go since Roya has left.  Instead of fresh vegetables and salads, been eating more fat like nuts, sunflower butter, chocolate, more sugars like fruit preserves on crackers and Royo bread.   

The good: my liver enzymes were fine, ALT, AST = 17, 20; glucose 86.  The bad:  My CA 19-9 was up 10 points to 64,  my eGFR was down 12 points to 58, my creatinine was borderline high (1.25), and my protein (6.2) and globulin (2.0) were low, chloride was high (108).  My albumin and everything else was normal, as was my CBC.   Dr. told me not to worry about the CA 19-9 unless it sky rockets into the hundreds.  The other seems to point to slow kidney function.  These eGFR readings are on the low side of typical for me however.  AI said my most significant reading is the low eGFR, and that the elevated CA 19-9 could be related to my reduced kidney function.

CMPs are cheap, $23.  CA19-9 are $45.  I'll test again at some point during my travels to ATL.  

Probably would be good to do another 60 hr fast at some point.  

Best time of year because I'm looking at the longest vacation time coming up.  Weather has been great. 

 

busy end of semester, 30s, 100s, hiking

Been too busy to update much.  Lot's of activities going on on the Sewanee campus.  Last Friday, I went to the gym and expected to do some rowing, but instead I did about 5x 30m indoor sprints, each one felt better.  Was fun.  Last one was close to full effort.  

Stretches, drills

5 x 30 sprints

box jumps - 30" standing, 40" 3 step runup

Tues, managed to even do a brief hike before I had to work, and a few 100m on turf after the hike.

2 mile hike - Firey Gizzard trail

stretches, drills

100m on turf - 16.8

2 x 100m on turf w/ 30 sec rest - 15.44, 16.29

144.8 lbs after workout. 

It was actually hard since I hadn't run much in a while.  I was actually slightly sore from the short sprints.   Still not 100% pain free, won't be upping it from 1x a week running.  

Tomorrow I have 3 student recitals to hear, Monday is last faculty senate meeting, Tues Sewanee guitar finals, Wed last day of school MTSU including 2 Masters comp exams and my Mus Apprec class exam, then last faculty meeting and party for the the students on Thurs... and I am DONE for the summer.  

Will likely bring the boat here next week and do a big bike climb from the river next weekend at Raccoon Mtn.  Roya starts her new job that following Mon in Chattanooga.   

Lot of stuff going on as I have a building and clean up thing going in Murfreesboro after the tree destroyed my garage and sunroom.  Meeting with contractors, adjustors, etc... They finally removed the down trees.  

Such beautiful weather in Sewanee.  This place is just a 19 min drive and 1 mile walk from my house... the forest primeval with rhododendron, and wild orchids.  Love this time of year.

Hiking and biking - bike climb, tree fall

Wed did a major hike in Savage Gulf, very beautiful wild flowers and waterfalls ...  a 'forest primeval'.  (Photos below). Hills, boulder fields, and a clean stone creek bed to rest on for a while.  It was only 5.5 miles from the trail head to the falls and back but I 'felt it' afterwards.  A little soreness in the knees, 2 days after my running workout.  However feeling pretty good this weekend.  

General news:  my life was complicated by a minor catastrophe at my Murfreesboro log house.  Thursday's storm dropped a tree over and though my carport, crushing my tenant's truck and the large enclosed porch area, with some branches penetrating the roof of my house over the tenant's apartment.  It's at least $50k damage, probably much more, likely need a new roof including trusses, new carport, new porch, etc...  $12,500 just to remove the 3 trees involved off the house and property.  But... that's why we pay insurance.  The roof needed to be replaced anyway.  It could likely be built back better than it was.  Fortunately, the log house structure itself was not damaged!  That is the main thing.  A log house with 200 yr old hand hewn logs is not replaceable.  But, it's a major hassle.  I have to make the 70 min one-way trip to Murfreesboro and back 5x in the next 10 days.  At least it missed my boat.  (photos below).

On Thurs and Friday I did the 2.5 mile sprint on my road, 11:04 and 10:50.  Fastest one I really put out, pushing HR over 180, although that may have been anomalous (188 max).  

Sat, I watched the local track meet and took break to do the Roark's cove bike climb.  I think it was a season PR.  Actually second fastest post op.  HR data was nominal, mid 180's peak at the end but 1:20 after summiting, it shot up to the 190s on my monitor, so that must have been erroneous.  I tried to check it by pulse and it was in fact wrong, unless it was a delayed reading.  Should probably get a more reliable monitor.   Maybe a Polar? 

Roark's Cove bike Climb

total time - 22:12

Anyway, will hit the gym tonight, was going to run hills tomorrow but that will have to wait til Tues due to my house issue.  

My Grail cancer screening was negative, fortunately.   

Cold snap this Sunday morning, 41º last night, fire going on the porch.   Tonight, going to the gym to row.  

 

Tree falls on my house - 4/16/26

50s, hills

 Great day, variable clouds, mid 70ºs, dry.  We need some rain.   Did a little running today.  Felt ok, still not 100% pain free but pretty close.  Did some 50s on turf.  Somewhere between high knees and full stride.

Stretches, drills, bands

2 x 50m high knees

4 x 50m w/ 30 sec rest

2 x 100m hill runs - 21.5, 21.3

Felt OK, didn't want to push it too hard.  Definitely improvement.  No after effects, pain or swelling.  

144.5 lbs after workout.

More hiking, resistance, test results

Friday did a 5.5 mile hike with Roya and Joe in the Shakerag trail, wildflower season at peak.  It had some hill climbs and was challenging.  Saturday did a resistance circuit at home including upper body, core, and legs.  This morning (Sunday) did a quick 2.5 mile bike sprint on my road with hills on my heavy mountain bike,  11:17, my PR since I just started doing this.  It's a good quick workout, HR avg 147.  

Was going to run hills today but will wait til tomorrow.  I ate too much last night and am too heavy to run, close to 148 this morning.  

My tests results were mixed, nothing exceptionally alarming or surprising.  The good: CEA is  2.4, normal.  CA19-9 down from 79 to 54 but still considered elevated.  CMP values all normal, eGFR 69, liver enzymes normal.   The bad:  Lipid panel shows I'm at risk.  Even after 3 days of light vegan eating, total cholesterol 229, LDL 160 and LDL particle number 2194 / peak size 210.9 - which is considered high risk.  On the plus side, HDL was up to 49 improving my ratio to 4.7 (from over 5). Triglycerides quite low at 92, glucose 89, and A1c at 5.6.   

Considering my brother's issues, I'm looking into having a MRA (MRI Angiogram) with contrast.  It's only $498 at the local hospital.  I found this rate on MDsave.com - a great resource for self pay procedures, it searches for the cheapest rate within a region.   All these small rural hospitals near where I live are the cheapest.  

Knee feeling pretty good after yesterday's resistance work.  

Hiking, test day, brother's surgery

Been hiking with Roya, no very strenuous training since I have a multitude of tests today.

Wildflowers at peak.

My brother had an angiogram with contrast.  It was a lucky thing.  He just got a new cardiologist and he only went in originally to deal with his wife's issue, which turned out to be not as serious.  It was suggested HE get tested while she was there.  After the angiogram, Dr. ordered an urgent heart catheterization and he was found to have 95% blockage of a right coronary artery. (She had zero blockage).  He received a stent.  His CAC scan was 56 and his CT angiogram with contrast suggested just 50% blockage.   Both tests understated his issue.   Heart catheterization surgery is really the only definitive measure of blockage.  CAC is just looking back at the disease already accumulated and the CAC number means little, more about the location of the calcification.  He was on Repatha and now on Plavix.  Seems that Repatha does nothing to reverse the damage / disease, just supposedly decreases risk.  The Dr. told him that he could have easily had a fatal heart attack, as our uncle did, without this procedure.  

I have numerous Dr appointments this month, some I will not keep if my tests go well.  I'll be doing the GRAIL test, lipids, A1c, CMP, tumor markers.  Hope it goes well.  

Semester getting really busy, student concert Thurs then it gets a little easier.  

Expect to do a major hike on Friday, then resume training on the weekend with some biking and hill sprints.  

Finally below 145 lbs, thankfully.

Stadium stairs, spring is springing

Friday, very warm and mostly sunny at MTSU, 80º and I hit the stadium stairs just after 9:00am.  It was easier than last time.

Stretches

12 x Stadium stairs

I did these in sets of 5,3,2,2.  It was hard and I could've done another set but I decided to be conservative.  Knee is improving, better than it has been in months.  Mostly because no flat sprint training.   

Been doing the morning bike sprint workout on my road Tues and Wed.  It's really a good daily routine.  I can get the 2.5 mile bike ride with small hill climbs in done in 12 min on my heavy mtn bike.  Pushes my HR to mid 150s and is a good wake up workout.  On Wed, I forgot that I shouldn't workout before some of my tests so I put them off for a week.  

I've curbed my weight a bit, back to 145.2 after workout.  Just bought a huge supply of good fresh produce so it will be easier to eat better.  

Family heath issues... 

My mother received a hip replacement Mon, then she fell and had to go to the hospital Wed to check it out.  No damage, dodged a major disaster.  I was really pissed at my father for refusing my efforts to get her home health care under her long term care policy that they've paid huge $ into over 18 yrs.  

Then my brother finds out he has a 50% heart blockage that may require a stent, even though his CAC score was only 56.  He goes to have an invasive procedure on Tues.   I probably should be on statins myself.  Maybe my 2 zero CAC scores are a false sense of security?  I've noticed some PVC heart beats, usually on the days where I don't workout.  I read on a runners group about a guy who also had them and they made him wear a HR monitor over a week and found that he was afibing w/ HR up to 200, now I'm paranoid that it's happening to me during training, as my monitor has suggested.   I've written these readings off as anomalous.   

Anyway, happy to be home on this incredibly beautiful spring weekend.  Upper 70ºs tomorrow but then a moderating cool snap, only up to 60º on Sunday then really nice the rest of the week, 70º/50ºish.  Roya will be here Sunday.  Fortunately, she just got hired by a worldwide engineering firm where she can work from home, mostly.  Good pay but she was so happy to get the job, that she just accepted the offer, she certainly could've negotiated for more.  I can't relate to her work ethic since the job is not particularly fun, as mine is.  She needs structure I guess.  

It's azalea season in Atlanta (bottom photo below).   Here, we still don't have leaves on all the trees yet, still early, although wildflowers are rocking.  Here's from my Tues morning hike - Shakerag hollow, Sewanee.

Wildflowers in Sewanee -

Roya's azaleas - 

Row, weights

 Did a short set of rowing, then weights including some deadlifts.

Concept 2 rower

3 x 500m w/ 1 min rest - 1:56, 2:02, 2:10

3 x 10 x 140 lbs hex bar dead lifts

ham curls, leg extension, adductors, calf raises

Ate very little today, essentially a 24 hr fast save for some decaf cappuccinos.  Had a little oat bran with blue berries.  Drank a lot of water.  Still 147.5 after workout. 

 

Bike climb, sprints

Been on the bike 3 days in a row since stadium stairs on Monday.   Sat, did my usual bike sprint intervals 4 x 400m w/ 2:30 rest but it was slow and into a big headwind.  Best was only 26.2 mph.  Sunday, did the climb:

Roark's cove bike climb

Total time - 23:19

Max HR - 184

HR over 170 - 15:50

HR over 180 - 3:00

Avg HR - 167

Avg speed - 6.1 mph

This was my best of the year which is surprising because of my weight.  Been hovering in the 146-147 lb range.  Still far short of my post op PR of 22:04 that I did twice - end of July and in Nov.   Hard effort, high avg HR, which included a 200 meter cool-down after the hill.  But, it shows my fitness is improving.  

Most importantly the knee feels stronger and I'm recovering ok from these workouts.  I'll do stadium stairs again on Friday. 

My weight has become a real issue.  Woke up pushing 149 lbs this Mon morning.   Although I'm eating generally low carb, and one main meal like fish and salad, I've been eating way too many nuts and dried / fresh fruit.   I bought this nut sampler from Nuts.com and it was really addictive.  Tasty nut varieties like trail mix, honey roasted, chocolate covered, etc...   Done with that.

I did a brisk morning bike ride, just 2.5 miles including a few small hill sprints, only takes about 12 min and is a good morning wakeup.  Pushes my HR to mid 150s and gets the blood flowing.  Still, a whopping 148.5 lbs after the ride!  Will probably fast today and do rower tonight at 9pm.  A definite fat band has appeared.  

Going to get some blood work Wed, check my liver enzymes and see if my markers have moved.   

Stadium stairs

Friday did stadium stairs at MTSU.  It was hard due to me still not being at optimum weight, but the knees feel better and stronger.  

Stretches, drills

Stadium stairs x 10 - MTSU

I did the first 4 with little rest then took more time in between each, including a mens room break after 7.  I didn't want to over do it because I'll be doing it again next Friday.  Knees weren't particularly sore afterward, just a bit in the calves today.

146 lbs after workout.  I was 148 when I got up Thurs morning, too heavy.  Need to stick with the better diet.  

I'll continue with the biking this weekend and rowing on Monday.

They just announced the dates for WMACi world indoors next yr in FL, late March.  Might be a good goal to shoot for. 

Cold snap today after a lot of mild weather.   Will only be in the 50ºs today. 

My Saturday office with a view and a fire.

rower

 In the gym tonight for my usual rowing workout.  Was a good one, even though I didn't feel like it.

Concept 2 rower

4 x 500m w/ 1 min rest - 2:00, 2:04, 2:09, 2:08 (avg - 2:05)

weights - seated leg curl and leg extension

I think this was probably anomalous, but I recorded a max HR of 198 end of the 4th rep.  It stayed over 190 for 50 sec and hit the peak 6 sec after the final sprint to the end.  I guess it's possible.

Super busy time of year at school.  5 student recitals coming up.  Have to be in Murfreesboro next 2 Fridays so I'll probably run stadium stairs Friday mornings.  Definitely not ready to sprint on the flat anytime soon.  Ran across the parking lot to a meeting today and it hurt a bit.

---------------------------------- 

It was 9 yrs ago yesterday I won my world championship in Daegu - M55 200m indoor (24.82).  Thanks to Shane for posting the memory.   What a memorable trip that was.  

Bike sprints

Very warm day.   Yesterday did strengthening regime at home and an evening wildflower hike.  Today, did the bike sprint intervals.

4 x 400m w/ 2:30 rest - max speed: 27.2, 27.2, 28.0, 27.1 mph

I definitely felt some lactic, but kept the HR under 170 for the whole workout.  This is the same workout I was doing 9 months ago at about the same speed.  I'm about 2-3 lbs heavier now.  So, judging by this, on the same regime as I was 9 months ago... at this point 9 mo ago, I wouldn't be running flat sprints for 3 more months.  Maybe I should keep the same regime and accept this setback?  I think stairs would be ok.  I was first running stairs 8 mo ago.    We'll see how it goes, but I've pretty much written off this season.  It was a mistake to try and race this indoor season and don't want to make the same mistake.  

Anyway, I'm ok with waiting to have a healthier knee if that is what it takes.   Sometimes I think any and all strengthening and training that involves the knee is counter productive, even rowing and biking to some extent.  Not ready for the crutches.  Just taking it slow at this point.  

Have enjoyed watching a dozen hours of track on Peacock this weekend, from Turin, where I raced 3 yrs ago in 2 individual world championship finals and won a Gold and a Silver in the relays for the USA.  The amazing story on the US team has to be Cooper Lutkenhaus - 17 yr old world 800m champion, still in HS, signed a million $ contract with Nike as a pro athlete.  Also 21 yr old Jordan Anthony, could challenge Lyles as the US outdoor sprint king.  So much great young talent in the US right now with sprinters. 

The Sat evening hike was awesome, no one on the train, beautiful warm weather.  And... the flowers looked robust despite the snow and hard freeze just 5 days prior...  

bike climb

Friday was my first bike climb in a while.  Warm awesome spring weather.  74º and fair weather.  Amazing that 3 days prior, there was snow on the ground.  

The climb felt really slow and hard but, it was a minute faster than my previous, second fastest this yr.

Roark's Cove Rd bike climb

Time - 24:19

Max HR - 184

HR over 170 - 9:34

HR over 180 - 1:25

Avg speed - 5.7 mph

Avg HR - 164 

Summer like weather this weekend.  Going to be in the 80ºs.  

Enjoying watching the World Indoor Championships in Turin, as I lay on my porch, same track I raced on 3 yrs ago.   

The months are ticking by but I don't feel an urgency to get back on the track.  Having tried to come back too soon and race the 400m indoors resulted in my present setback, but I'm not yet giving up the idea of racing again.   Doesn't look like I'll be ready to race this season, at least not the 400m, but I'm thinking about the Worlds in FL a year from now.   Maybe the short sprints.  Still 4 months to Nationals and I think I could get ready to race short sprints in 2-3 months, but will only train if I'm pain free and feel like I'm NOT damaging myself.  

Lot in life going on.  My parents declining rapidly at age 84 and 86, I have to manage my mother's health claims and home care.  I have a major home building project starting this yr which will more than double the size of my house, a major lifetime project, expensive.   It will be likely starting by the summer and continuing all year.  A lot of uncertainty in the world with the incompetent US administration starting a war, unstable markets, likely higher prices for everything.  My main 401k is down only 2% because of my very conservative holdings, despite the Dow now down 10% from it's peak.  The longtime University President resigned and who knows what changes that may bring.  Anything negative from that change would likely not happen for more than 2 yrs, but one never knows.  I'm fine to retire but would prefer to work 4 more yrs.  

Roya just likely got hired by a world-wide engineering firm, a 6 fig job where she can work mostly from home.  A huge relief for her after being laid off in Jan.  She was previously offered a job from this company and turned it down.  At age 64, she's more than happy to take this offer and the benefits package. 

With a half time sabbatical coming up next year, I need to get in concert shape on the guitar.  I feel the carpal tunnel issue coming on in my R hand, and I probably should have the surgery but so far, I'm ok.  Also, continued concerns and surveillance about my organ health with more testing coming up this spring and summer.   No glaring issues and I feel ok, especially with the new morning water drinking regime.  I was going to get more tests next week to be sure there's no significant changes.  

The one variable that has changed is that I completely stopped taking all supplements back in Oct.  Anecdotally, a month later the knee started hurting, so I'm going to start 5 grams of collagen a day to see if it helps.  I'll have a CMP to make sure it's not affecting my liver enzymes.  

Plan for near future is to get strong and light before I try any turf sprints.  Will stay with bike and rowing, then graduate to hills and stairs before sprints on the flat.  Still hanging around the 145-146 lb weight, and want to be 140-141 before any running.  

This was Monday...  Tues morning was 24º - Friday was 74º

rower, gym

Usually workout on Monday night but it was brutally cold, snowy and I was hungry so stayed home and ate too much.  Inspired me to go to the gym after work on Tues.  Had one of my best rowing sets in a while.

Concept 2 rower

4 x 500m w/ 1 min rest -  1:59, 2:03, 2:09, 2:09 (2:05 avg)

Leg press, leg curl, leg extension, step ups, pullups

145.5 lbs after workout.

Insane weather.  72º on Sunday, 27º w/ 2" snow 18 hrs later.   I took these before and after photos on Monday on campus.   

Spectacular and even summer-like weather this summer coming up.   No rain for next 10 days, temps this weekend in the 80ºs.

Sewanee was ranked by Princeton Review and Travel & Leisure Magazine as the most beautiful campus in the US.  Great place to live, train, ... and occasionally work. 

 

A few runs, hills, rowing

I tested the running, still not there.  Not really a 'restful' week with 15+ miles of hiking and biking.   Some of the longer hikes I felt some knee stiffness, so not fully rested.

Stretches, drills, 50m stride

2 x 100m w/ 30 sec rest on turf - 18-19 sec. pace

50m and 100m hill 

4 x 500m rower w/ 1 min rest - 2:02, 2:09, 2:11, 2:13 (2:09 avg)

Seems it's going to take a long time if I'm ever going to be able to do workouts with pain free running.  Maybe should set my sights on indoor season next year and just take more time off.  I don't want to force it.  It was better 4 months ago.  I was also taking a lot of collagen supplements then and now I'm thinking about starting again.  Still not at optimum weight.  

144.5 lbs after workout.

Spring break hiking, biking, and flowers in GA

Spent the week at Roya's house and we did two hikes, not including the visits to 2 botanical gardens, a museum visit, and I did a bike circuit.  The Atlanta botanical gardens were spectacular.  The Gibbs garden was nice too.  In all we did probably 15+ miles of walking/ hiking.  

The daffodils in full bloom in Sewanee today, but they'll soon be gone.  70ºF today, in 24 hrs, will be freezing with snow forecast and 20ºF overnight with windchills in the mid teens.  

2021 video

Here's a video I hadn't seen before, this was my last race of the 2021 season at the Ontario Masters Championships.  

The M60 200m race, broke a 17 yr old meet record,  25.54.    Was a bit tight and sore from the previous 2 races, a 12.63 100m and a WL 56.23 400m, also meet records.  

I'm in lane 5, in the red team USA uniform

https://www.youtube.com/watch?v=xW5Z-KL7oAc

The 56.23 400m was the fastest M60 in the world until John W. won the World title a year later in Finland.  The 400m meet record I broke by 2.77 sec was set 32 yrs prior by the legendary Earl Fee.