WMACI World Masters Championships, 200m Final

With the most competitive field ever assembled for an M60 200m World Championship Indoor Final, and being the slowest qualifier in lane one, I decided I'm not going to risk injury by really going after this one since on Saturday, Team USA is depending on me to anchor both M60 mens and mixed relay teams where we have a decent chance at Silver.  No one is going to beat the Brits.  

This 200m final was truly historic.  John Wright set the world record in 24.28, breaking masters legend Bill Collins' record which stood for 12 years.  I believe this was faster than any M60 200m since then, including outdoors.   It was 0.17 faster than Pat's outdoor World Championship in Finland last year.  John won by nearly a second over Pat who was Silver in 25.22, and Jorgen 25.35.   Everyone else ran over 26.  I finished last in 26.66, quite slow but not ridiculous.  Lane one was tough.  I had a sore quad coming in and my L adductor was sore afterward.  

John Wright is now becoming a master track legend.  One of the greatest athletes over 60 in history, and he is a smart trainer and hasn't ever been seriously injured.  The thing is, he's a year older than me so he will be ever present in my age group and unbeatable.   The only time he leaves my age group is when I am at the end (i.e. ... like 64).  He will set the standard for years to come and everyone else will be competing for Silver and Bronze.  He is generally a long sprinter but has 100m speed, and has broken 12 last year.  And get this... he never uses starting blocks!

You want to see one of the greatest sprinters in Masters history, watch this.   Notice John's perfect form, beautiful upright and smooth running style, looks effortless.  Here's the race, (notice the judge comes over and tells me my left hand is touching the start line, it really wasn't...sheesh!):   

https://www.youtube.com/live/83M_QYqwBVw?feature=share&t=21321

It's great to have been a part of history and to have participated with these great athletes and great people.  John is a soft spoken classy guy, very nice dude.   I am envious of people like John.  He certainly doesn't need to work as hard to be great.  People like me with no talent have to work their ass off to even be in the same race, 20m behind.  

Anyway, off to the relays today.   After pissing away my last best chance to medal at a worlds in an individual event, maybe we'll get a souvenir today ... with a little help from my friends.   Our mens team isn't particularly strong, Marcus is running injured, and we may have competition from France and Germany for the medals.  Our mixed team is stronger because of the women, India who medaled in the 200m, and Shemayne who was like me the last qualifying finalist.  That is our best relay.  We might even have a shot at Gold depending on what the Brits put up.   Being the top US male, I was selected to anchor both relays.  Hope I can get through with no injuries.  

 

R n R, track babbling

It's been a week off from running and my feet are recovering nicely.   I can get up in the morning and walk with no soreness.

I feel a bit guilty for not supporting and participating in today's TN USATF's annual masters meet, the Nashville Masters Classic.  But I really needed this time off, if I'm going to be able to retool for Nationals and N. American Championships.  I could compete as soon as June 17 in the AL State Games, but I may wait til the following weekend til the TN State Finals.   Too bad that meet wasn't in April, I probably could've broken Jim Mathis's 24 yr old 200m record of 25 flat. Since March, I have run seven 200m races and most of them were under 25....  5 indoors: 25.22, 25.07, 25.05, 24.86, 24.82, and two outdoor: 24.92, 24.84.

M55 100m 
M55 WR holder Willie Gault ran the 100m at the Oxy meet on Sat.  He rarely races, maybe once or twice a year, but every time he does, he either sets or comes close to a WR.   Gault has the WRs for M45, M50 and M55 in the 100/200.   He came close to his WR of 11.30 on Sat., he ran 11.36.   54 yr old Lonnie Hooker ran 11.31 at Penn.  I think he's got a shot at Willie's record.  Amazing dude. Lonnie's as fast right now as I was at 17.

Retaining speed
I think I reached peak speed during my first college indoor track season, winter '79.  I really wish I could remember my times during that season at SUNY Cortland.  It was the only time I got to compete on a rubberized synthetic track with spikes.  (Spikes were illegal for indoor track in highschool, which seems crazy nowadays).  I remember running the indoor sprint and long jumping 21'3" at Syracuse, which was a few inches better than I did in HS.   Not sure if it was a 60 yd or meters race, but I finished mid-pack.  I really wish I could find a SUNY Cortland archive with meet results of that '79 indoor season.   It was a weird time for track.  The transition from yards to meters wasn't complete (the NCAA D1 '79 indoor championships was still yards).  And, electronic timing wasn't standard in every meet yet.   Also, I think the short indoor sprint was not standard.  It was sometimes 60 yds, sometimes 50m, etc...  depending on the venue.  In HS, we ran indoor meets in weird places, like the Broome Co. Arena lobby, etc...

The only time I ever ran 100m in HS was on a hard black top track, 11.1(h).  I'm thinking under ideal conditions, I might have been able to run 11.1 FAT, but probably not much faster.  I was usually running 10.4(h) 100 yd races on cinder tracks.  I was also running 60 yds in 6.6(h) in sneakers on a gym floor.  The reason I mention all of this is to point out, I never had elite sprint speed, but now I'm running somewhere around 93-94% of my high school speed at age 56.  Bill Collins and Willie Gault were bonefide elite sprinters during their hey day.  Doing the math, both Willie and Bill are/were running at 89% of their peak speed at M55.  In masters track, it's all about retaining what we once had.   Lonnie ran 10.5 100m in college, that would put him at nearly 93% of his peak speed.

About time...
After not doing anything for a week, I may do some rowing, weights and maybe some stairmaster or biking tomorrow.  My weight isn't too bad, still under 150.  It was really great to eat fries and beer with my dad and teamates after the Penn Relays.  I haven't had french fries and beer for as long as I can remember.

Comparisons - past WMACi

Daegu WMACi was the 7th World Masters Indoor Championship.  Beginning in '04, these previous events were held every other year, hosted by Germany, Austria, Finland, France, Canada, and Hungary.

With the prolific registration of Koreans who were unqualified or didn't show, I was curious to see how my times compared with other WMACi Championships.   I did OK.

200m
My 200m time (24.82) would have medaled 5 of 6 previous championships.  Good enough for 2 Gold and 3 Silver.

400m
My 400m time (55.17) would have medaled in all 6 previous championships.  Good enough for 2 Gold, 2 Silver, and 2 Bronze.

Such comparisons are often greatly affected by one exceptional individual.  In this case, Bill Collins.  Without Bill, my 'Gold medal count' in these previous events would double.   Bill won every year by huge margins in all his events while in M55.   Definitely an outlier.

Conclusion - my times were average among the elite medal winners in these previous events.  Not exceptionally worse or better, including Bill Collins.   (Without Bill C., I'd be well above avg.)

There are outliers in every masters division, some so far above the competition, their records will likely stand for a long time, even a lifetime.   For example, Merlene Ottey's masters records.  Unlike other Olympian elites, she continued to race on an elite level into her 50s.  She was too good for masters.  She wanted to train and compete with the elite, so she moved from Jamaica to Slovenia where she could make their national team in her 40s and even 50s.   She won 9 Olympic medals and 6 World Championships - (not masters world championship, World championships).   There is no male comparable to Ottey.   I can't see anyone coming close to breaking her masters records, ever.  She finally retired a few yrs ago.

Willie Gault, to a lesser extent, fits this profile.   He rarely competes in masters events, not since the '11 World Championships.   Some say he doesn't because they started drug testing at Masters events after that.  Definitely a fast one, masters WR holder.

Track family

In college, I never cared a flip about fraternities or other such groups.  Never felt like there was a group I cared to belong to until I started running Masters track.   Now, in my seventh season and with 5 National titles, World medals, a relay World Record, and near the top in the 400m world rankings ... I feel like I've passed 'the initiation' and am part of a track family ... an elite group of individuals, many like me who train alone and come together at the appointed time and place each year, like a reunion.

Although there are many others, here are some of my track family.  

Speed Sistas - fast women over 50

Many time world and national champions: Sue and Renee.  Renee is American Record Holder in the sprints.  She ran a 27.01 200m at the meet ... 27 flat - indoor - age 50.

Lorraine - many time National champion, world medalist - she set the W55 American record in the 400m at this meet.

Speed brothas

James, always right there with me in every final it seems. World and National Champion, member of our WR relay team.  I'm sure he'd be beating me if we were the same age, although I'm 2 yrs younger. Hearing his footsteps in the 400m final kept me pushing.  Behind him, David ... who beat me out for a medal in the '14 Boston Indoor.

John and Oscar.  Oscar is a Masters Hall of Fame inductee and has usually ruled his age group unchallenged as many time National Champion.   John, my GPTC teammate is our sold anchor when we run at the big meets like Millrose.  He medals (400/200) in an extremely competitive M50 group - far more competitive than when I was in it.  John is a Philly cop, I asked him if he ever has criminals that try to run from him.  He said, "I'm undefeated for 29 yrs."

Karl is one of four Olympians I've raced against (2 masters, 2 elite).  He unfortunately was injured in the 200m final.  He ran on the Jamaican 4x400m '84 Olympic Relay team.  I'm right behind him and Don, they have the first and second ranked 200m times in the world right now in M55.  I'm third.

David and Clinton.  David won the M50 60m and is the leader of the famous Southwest Sprinters relay teams that have claimed many relay WRs.   Clinton, world medalist in the 100m, ran that brilliant anchor after my handoff to win the Gold in Perth in the 4x100m, Team USA's only male gold in that event.

From Perth.  3 World Champions: the fastest Masters in the world - Antwon, Karnell, and Don.

Our Perth Gold 4x100 team. With Robert, Don, and Clinton

Corey and James, both World Champions. Medalists in Grand Rapids.

Jim and Ben. Ben is one of the sages of masters track, been doing it for 30 years. A quiet and classy guy. Again, a national champion. Hope to see him in Korea.

One of my favorite photos.   With three Hall of Famers, all legends of Masters track.   Oscar, Charles, and Bill.   The incomparable Charles holds the 400m WR in my age group and in others.  At age 69 he still runs 25+ in the 200m, and 60 in the 400m, dominates his age group.

Jim, Alan, and Tony ... our 4x100m Gold team in Lyon.

Robert, Antwon, and Marcus in Lyon.  Dr. Marcus will be moving up to the M55 group at next indoor Nationals.

Tecumseh, Sean, Paul and Marcus at the Crossplex.  Sean's 4x200m team tied the M35 WR this yr.

Team USA in France

Bill, the guy whose book, the "Ageless Athletic Spirit" and whose example has inspired me along this journey.

Again, there are many more but here are a sample and some of my most inspiring friends.




 May you all remain 'Forever Faster.'













And the sport would not be the same without 'the voice of masters track' - Peter Taylor

USATF Masters Outdoor Nationals 2016 - final thoughts

Well.... so far, 2016 has been a good year.   Three consecutive 400m National titles - outdoor '15, indoor '16, and outdoor '16.   It's hard to defend a title.   I felt more pressure and more nervous about competing at Nationals as defending champion this year.  Several World Champions went down to Silver and Bronze at this meet.  Me and Antwon D. are the only men who have won 3 consecutive national masters titles in the 400m.

I thought 2015 would be hard to top, but depending on how things go in Perth, 2016 could be comparable.

After the meet, I talked with a lot of my masters colleagues.  Starting to feel like a regular, but really just a newcomer still compared to the old guard.  Some have been doing this 20 yrs, this was my 6th.  It has definitely changed my life and I think, given my friends and family some enjoyment.

My favorite picture was with 'the legends' of masters track: Oscar Peyton, Charles Allie, and Bill Collins.  These men are the fastest in the world over 60 right now and hold World Records in my age group and above.  Charles Allie holds the M55 400m WR - 52.24, Bill Collins - 200m M55 WR - 23.32, Oscar - the 60m M60 record - 7.52.  All are members of the Masters Hall of Fame, Oscar inducted this year.  Bill Collin's book, "The Ageless Athletic Spirit" was a big inspiration for me in my early years of masters track.

Oscar, Charles, me, Bill

I was happy to see Ben James.  He, Jim and I have been fiercely competitive over the years, but we combined with Don to set a World Record for the 4x200m relay in NM in March.  Ben was there to watch and support his wife who is a thrower.  He told me he was taking time off to care for his dad.  Ben, just about to turn 60, is a very quiet and classy guy.  He told me that he takes 2 months off a year and does no running, just cross training.  Good advice.   Like Ben, who has won many titles, world and national, Jim has been around for many years and has been a great mentor for me. I wish I had his running form.

Jim, Ben, me

Don McGee has become the most dominant M55 sprinter in the world.  He beat both Val and Alan -the World Champion in the 100m, running 11.74 into the wind.   Don ran a smokin' wind aided 200m in 23.90... no one was close.  I hope we can get him to run a relay with us again.

Jim, Don, me

Sue from Maine was dominant in all the sprints last year and was able to defend her title in the W50 200m.  She won by quite a bit.  She didn't race the 400m, but took second in the 100m.   She agreed, it is harder to race when defending a title.  

Well, now back in Sewanee for vacation, I've fallen off the diet wagon.  It started at the airport with a 'dinner' of french fries and ice cream.  Lately, have eaten fried fish and potato wedges, sushi, and everything I feel like.   Fitness goes away real fast.  Eating for pleasure - 'food sport' as I call it, is accumulative.  The more you do it, the more you want it.  I find myself eating when I'm not hungry just because something tastes good.  When I'm training and watching my weight, I don't think about eating and don't have that much of an appetite.  I have to dutifully force myself to eat.  But, when suddenly, all options are open, it can easily become an addiction.   It won't last long.  I'll have my annual splurge and it'll be over.   

Forward

I'm really in decent shape considering the long season.   No serious injuries this whole season, and the aches and pains aren't too bad.    I'll be taking time off from running.   Not much, just 2 weeks, then I'll start back on the track once or twice a week beginning in August.  In the mean time, I'll be in the weight room, on the bike, and on the rower.   I expect to be back to full scale training on the track by mid-late Aug in preparation for the World Championships.   Fortunately, there is a fall series of Senior Games that will give me some races in Sept. and Oct.   The World Championships will be the first and only time I will ever have raced a track meet in November.   When I get back from Perth, the first indoor meets will be about 4 weeks away.   I'll probably take some time off in Nov. and Dec. and shoot for Indoor Nationals and World Championships in S. Korea.  

Well... that's the plan anyway.  I recognize how tenuous this activity can be, just one injury at the wrong time and it's over.

Saturday, after the 200m semis, I drove to Kirk Park Beach and watched the sunset on Lake Michigan.   Being so far west in the eastern time zone, sunset was at 9:18 and it stayed light until nearly 10pm.   Beautiful... light brown sand, gentle waves, no salt, no sharks...

Welcome and acknowledgement

The subtitle of this, what may largely become a "training blog," comes from World Master's Champion sprinter Bill Collins' book: "The Ageless Athletic Spirit." An inspiring book for all those who seek that 'inner ageless athletic spirit.' I will be quoting his book from time to time.

This blog is for me to take an organized approach to my training and for those fellow Masters athletes who'd like to share advice, stories, and experiences.

After a short stint as a 5k runner, I've come firmly back to my roots as a sprinter. I will endeavor to compete in sprint events no longer than 400m. I've found that sprint training, which does not involve lengthy distance running foundation work, is better for me in the long term, and is a 'whole body' approach that involves upper body strength, cross training, and core work. Off season foundation work for sprinters never involves running more than 2 to 3 miles at a time, and most seasonal running workouts involve track intervals. Racing is hard on the body and like drag racing, it's risky. All running workouts for the masters sprinter do not or rarely involve 100% full speed sprinting. That is reserved for competition.

I'm going to retroactively post my training history starting with my first workouts after suffering a hamstring strain during the 3/26 100m race at the Vanderbilt Black and Gold meet.

Best of luck to all Masters Athletes... stay healthy.

"Why run far when you can run fast."

- Bill Collins