bike climb, NCAAs

Roark's Cove Rd bike climb.   This one was a bitch.  Not bad conditions, about 80º and humid.  Having the previous climb season PR on my mind I probably went out too hard.  I climbed the big hill about 3 sec ahead of last climb but couldn't maintain the 21:38 pace from last time.  HR was way higher this time.  

Roark's Cove bike climb

Total time - 22:32

Avg speed - 6.1 mph

Max HR - 183

HR over 170 - 14:27

HR over 180 - 2:09

Compare with last time, HR over 170 was only 4:07.  Of the 14:27 over 170, several min of that was over 177.  So it was a really hard effort.  I didn't feel like it but was going into town for an errand and I thought I should burn some calories.  Besides having a fairly heavy training load the last few days, I'm 2 lbs heavier than last climb.  Getting sick of being over optimum weight. I need to face the fact that at 145.5 lbs, I'm 5 lbs overweight.  

So, need to self correct here.  I'm going to Roya's house where I'll eat better.  Not eating real bad, but the nuts, dried fruit, and Wasa crackers with nut butters and preserves need to go.  If I'm disciplined, I could be where I want to be in a week.  

I'm feeling some progress in my knee health and hope to take another crack at track training in the fall.  Having some success in short hill sprints,  maybe that's the ticket, short to long.  If i ever am able to train again, it will take 5 mo to get to elite level, but maybe this crosstraining will help.  I dream about track training sometimes. 

---

UPDATE:

Best NCAAs ever

The NCAA DI track championships have been phenomenal.  World leading times in the sprints, college records broken, and a WR in the 110H.   MTSU's Mustapha B. took 6th in the 100m (9.99) and 4th in the 200m with a school record PB of 20.04, sadly missed the bronze by 0.02.  Women's finals tomorrow.  These times were CRAZY, certainly faster than the pro circuit.  All wind legal except the 100m was just over.  I've noted foreign athletes,  will represent their home countries in international competition:

Men:

100m - 9.72 (+2.2)  Kanyinsola Ajayi (Nigeria)

200m - 19.63  Jaiden Reid (Cayman Is) 

400m - 43.38 (4th fastest all time)  Samuel Ogazi (Nigeria)

110H - 12.75 World Record (semis)  Ja'Kobe Tharp

4x400m relay - GA 2:57.93 (42.99 anchor leg - Jonathan Simms) 

Women (semis):

100m - 10.63 (5th fastest all time) Adejah Hodge (BVI) 

200m - 21.68 Adejah Hodge 

400m - 48.79 Dejanea Oakley 

800m  - 1:56.85 Sanu Jallow

These were all college records except for the Mens's 100m because of wind.

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...  

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. 

Wed - Fri workouts, 2025 National Masters results so far

Doing something every day.  

Wed: Did a good resistance workout with hams and quads  - what I really need, plus 16 min on the Stairmaster.  Did seated leg curls and leg extensions - light weight, single leg squats, hip flexors, and adductors.

Thurs: I did my usual warmup and bands on the track and I also tried some short hill running on grass, just 4 or 5 steps. Felt fine, then did some high knee running.  Felt good. I will likely try to run stadium stairs on Aug 6 when I go to Murfreesboro.  Knee felt better than the last time I did this.

Fri:  Roark's Cove Rd climb.  After the brutal climb I did last time, I wasn't going to try and one up myself this time... but I did.  A big season PR - 22:23, 27 sec faster than previous PR and no where near as taxing on the heart, way less than last time, which was ridiculous.  Still very hard.  

I had read the final climb to La Plagne in stage 19 of the Tour de France (scheduled for Friday 7/25) has a similar grade to that of Roark's Cove Rd., 7.2%, but it goes for 12 miles instead of 2.4.   Pros can average 12-15 mph up these grades, compared with my 6.2 mph.  

Here's the data: 

Max HR - 181 

 HR over 170 - 13:05 

 HR over 180 - 1:37 

 Avg HR - 164 

 Avg speed - 6.2 mph 

 Total climb time - 22:23

Strange occurrence on the bike.  I had never had a flat tire in the yrs since I bought that bike.  I had 3 flats in 2 days.  First was because I drove across some grass and gravel.   Second was dramatic, I hit the largest pothole on Roark's Cove Rd going down at 25+ mph and it blew both.  Stupidly, I don't have a kit but thanks to a crack bike shop in Sewanee, I was back on the rd in 30 min... spent $75 on three new inner tubes and mounting.  

Body weight is good.  Down to 142.4 lbs after workout.  

USATF Nationals in Huntsville is halfway through.   Like my M60 year taken by Covid, my M65 was taken by this injury.   I don't like to make 'what if' statements but... if I had been able to train Dec - July, I'm fairly confident I would have done ok at Nationals.  The M65 400m National title was won in 62.69.  Considering I've never run an outdoor 400m in less than 61.00 in over 100 races, well ... 

M60 was won in 57.87.   Puts in perspective how fast that '23 race was when I ran 57.59 and only took Bronze ... and also my '21 title in 56.78.  Even my '24 indoor SB 58.84 would've taken Silver at this meet in M60.  None of these guys are moving up to M65 next yr, they're all age 60-62.   

Be curious if any M65 breaks 27 in the 200m.  27.00 was my slowest time in a masters 200m, (last year after running a 100m in brutal 95º AL heat).  

Maybe next yr.

Lesley

Watching the Masters Indoor World Championships, one story of particular note.  Lesley, age 67, won the 800m World Title in the W65 age group.  The time wasn't massively special (2:53) but here's the kicker:

Leslie is racing on a Total Knee Replacement

My dad and Lesley's husband, Dr. Tom, met at my first Nationals win in IN in 2012.   I saw them at Hayward in 2022 when Lesley had to pull out of the Masters 800m Exhibition race.  She told me then she had decided to have a TKR.  Tom told me that her rehab was "double" what is prescribed for a typical TKR surgery and he owns one of those Alter G zero gravity running treadmills (like $40k).  

There is one at a facility in Chattanooga that I could book a session on for $10.  Maybe I'll consider it in July.   Anyway, I think this story could be inspiring for people who are struggling with knee replacements and shows that TKR isn't necessarily the end of the story.  I recently had communication with the M65 WR holder in the 5k who just had a hip replacement at age 69.  He fully intends to return to elite level and challenge the M70 WRs.  

I did a few new PT exercises today and will ramp up hopefully to full regime by next weekend.  Just living and walking around is actually PT.  This is just day one of post crutches and it feels weak and vulnerable.  Still put the soft brace on when carrying firewood upstairs and doing an errand.  Any kind of stress or accident now would be a huge mistake so part of this is just being super careful.  So far so good.  Noticeable improvement in a week.

Alter G zero gravity running machine:

volume tempo 8x150 on turf

Cool and clear today, not shirtless weather, about 50º.   Good workout today, getting better.  Times coming down little by little.   2x3x150m, 2x150m w/ 30 sec between reps, 10m between sets.  

With today's announcement of the USATF Masters Outdoor Nationals being held just 1 hr away in Huntsville, I have a solid goal.  35 weeks from today will be 400m final in my first nationals at M65.  It's a long time.  I'll probably not up my training volume anytime soon.  This seems to be enough for now.  2 running and one bike a week.  

Normally this would be a speed day but due to the cold, I decided to stay on turf and do conditioning.

Hoka trainers on

stretches, drills, 100m, bands

Hoka rocket x2s on

3x150m w/ 30 sec - 24.50, 25.73, 25.31 

3x150m w/ 30 sec - 24.47, 25.13, 26.60

2x150m w/ 30 sec - 24.17, 25.09

Quite a bit faster than the same workout on 10/22 and the HR was lower, reaching 179 max on the first set only.   On 10/22, I hit 180+ every set and a max of 187.   

Planning a bike climb again Sunday, then on the track Tues for maybe some 300s or 200s.  

141.7 lbs after workout.     

collapse, defeat, injury at Nationals

Even with the injury, I should have easily won this race.  Nationals were a bust.  I felt a lot of anxiety before the race, worried about the injury since I had not tested it in a long sprint in a week.  Disconcerting was a sharp pain I felt while shaking out my legs just before the race.  Ultimately, it wasn't the injury that really lost this race, it was my anxiety, and going out too fast and rigging way before the end.  The lack of confidence and lack of a last week of solid training that the injury caused, put me in this situation.   But, I think I had this race in me and squandered the opportunity.   

My first 200m was way too fast considering my condition, about 27.3 ish.  I completely locked up in the end and stumbled before the line as everyone passed.  It was one of the worst chokes in my life of championship races.  Yes, the injury caused some pain and slowed me down, but if I had run a smarter more conservative race, I may not have aggravated the injury and certainly could've managed a 60, and won the title.  The winning time was a shockingly slow 61.34.   Every single race of six I've run this year was faster, even the race on Sewanee's tiny track (60.54).  Definitely the agony of defeat.  Totally humiliating.   Watched the race video once on my phone and can't bear to watch it again.   Ridiculous ... I ran 59.84 in training shoes Jan 2.  57.91 in spike less than 2 weeks ago.

But on the positive side, it was a good season in general.  Season best 58.84.  Four indoor times under 60.

- #1 US ranked M60 400m  

- #5 World Ranked M60 400m  

Given the choice, I'd rather have this top ranking instead of a title with a slow time.  I have the 4 fastest indoor times in the M60 400m in the US.  No one else has run under 60.  

Not 100% sure but thinking of shutting it down for the season.  I'd hate to screw up my team with an injury at Penn, so I'll decide in a week or two.  I probably won't try to run for a week.  

One thing is for certain, I definitely put too much pressure on myself and it has affected my race performance.  I have to shift to training with more of an emphasis on strength and less on running as I heal up this injury and get ready for the next age group.   

Looking forward to doing other things and not being so focused on track, however, I will continue to train, and be an athlete.  It's going to be a long long off season.  Probably my longest time off since my 2019 surgery and the 2020 pandemic.  Then I went from 2018 outdoor Nationals to July 2020 without a race, about 2 yrs.  It may be a year or more before I race again.  We'll see how it feels in a few weeks.  

Certainly an anti-climactic way to end the season.  Thanks to all who have followed my journey on this blog.  And that's really what it's about, the journey.   Sprint Forever.

pre race day shake out

What a nice facility, track looks great.  I did a warmup and some strides and few starts from blocks.   It feels pretty good, just a little hesitant and cautious to let out my stride but I'm good to go.  It's all mental from this point.  I put the Hoka Rocket 2 trainers on and a couple strides, got up to about 400m race pace. Didn't feel real smooth due to me being a bit reserved, but tomorrow, no limits.  I'm going for it.  

I saw Rob who qualified #2 in the 60m, and he has the same exact issue as I do, same leg.  I gave him a capsaicin patch.  I wore one tonight on the upper ham.   Feels fine tonight.  Could barely feel it at all.  I guess it's really a fairly common thing with us 60+ sprinters.   I know at least 3 other guys who've had the same issue.   Vadim called me and has scratched due to illness.   Two other M60 guys who claim sub 60 400m seeds have not yet declared.  One didn't show for the 60m.     

On my way

 After Monday's hard conditioning workout on the stairmaster and rower, I opted for complete rest until tomorrow's 400m championship race.  Competition is uncertain, but I think one of my top competitors, Vadim, will scratch due to a WR 4x8 relay record attempt.  I was asked to be an alternate but I declined.  My injury is really more of a mental burden of confidence than anything else.  It's really more like a tendinitis thing rather than anything that's torn or should affect my speed.  I still think it's my race to lose, which could easily happen if I underperform and someone surprisingly over performs.   There are a few unknown quantities in the race and so it's hard to size up the competition.  People who've raced very little in recent yrs... me, kind of the opposite, having logged 5 sub 60 races already this yr.  To put it in perspective, not one person in this field has logged a sub 60 400m race since the 2020 pandemic, but 2 have 'claimed' to have done so without evidence, (and I think their seeds should be erased!)  There are 3 or 4 who definitely have the potential.  So, I still like my chances.

Feeling good, only very slight indications of any soreness, which go away completely after soaking in a bath.  I feel extremely fit and light, although weird to not have run for so long.  I'm about 138.5 lbs.

I'm going over to the venue tonight to pick up my packet and do a light shake out.  My 400m is late in the day, which is good.  4:02 PM.   

I will likely scratch the 200m but will decide tomorrow night.  I'd like to not end my season this weekend with an injury and still have in my mind, the possibility of a 4x4 WR attempt if things go extremely well.  If not, I'd like to help my club 4x4.

4x150 race pace, Nationals

Partly sunny, mid 50ºs and light shifting winds at the Sewanee track.  I wanted to concentrate on running form today and do a little low volume race pace, instead of simply trying to survive a tempo workout.  I was thinking about running 20.5 ish, but went much faster.

Hoka trainers on

stretches, drills, bands, 100m

100m on turf

Hoka rocket X2s on

150m - 19.82 (6.44, 13.38)

150m - 19.38 (6.28, 13.10)

150m - 19.28 (6.34. 12.94)

150m - 19.06 (6.29, 12.77)

I was going to do a 5th but it started raining.  I was pretty happy with the set.  Each one a little faster.  The last one probably faster than 400m pace.  Would be sub 19 with spikes.  

Tomorrow, Sat looks fairly cold so I may train Sunday, Monday, Wed.   May do a bike climb and resistance work tomorrow.   I might like to do a 400m time trial in spikes by Mon.  

Still waiting for Luke to respond to my request to race 3/2.  He's always allowed me in. 

Was exceptionally heavy for this workout.  141.5 lbs.  Ate a lot last night after a long day of work.

Indoor Nationals

Regular registration has ended for USATF Masters Indoor Nationals.  Jim hasn't registered, and unless he does, it's my championship to lose.   Jim is only guy I know of that has run faster in my age group, but you never know.  There are 3 or 4 guys who may be able to break 60, but none of them have demonstrated that yet this season, and I've done it 4x, even running 58.84.   

The 200m will be tougher, with John C. and Rob F.   John C. will be the favorite as he was a world finalist in Finland.  

We'll see the final list soon, late registration ends Wed.

 

Interesting stat on the 2023 M60 400m USATF Championship

I knew the 2023 M60 400m USATF Masters National Championship race was one of the most competitive in history, but was it THE most competitive?  

Gold - Jim L.  - 55.96,  Silver - Ron H. - 56.77,  Bronze -William Yelverton - 57.59

Yes and no.  

Yes, in the fact it was the first time in an M60 400m final that 2 runners broke 57 sec (Jim L. and Ron H).

No, in total time of the three runners, due to an incredible performance by Sir Charles Allie in 2010 where he ran 55.37.  So, that year was THE fastest M60 400m.  Second was Steve Hardison 57.24, and third was Carroll Blake in 57.38.   

So, 2023 was technically the second fastest M60 400m final in USATF Masters Nationals history for the medalists.  All 7 of us ran under 61 and 4 under 60.  As measure of the quality of this field, my third place time would have won gold in 31 of the last 40 Championships.  My 57.59 was the second fastest Bronze in an M60 400m final, behind Carroll Blake's 57.38.   

We're in good company, the third fastest was 1999:  

Larry Colbert - 56.22, Bob Lida - 57.22, Rich Rizzo - 58.35.

Masters track is getting faster.  

I do think when Lee B. and Francois B. hit M60, they will bring an even faster level to the age group.  We'll see.   

M65 is not going to be any easier for me, but with Jim and Ron, we should be able to rewrite the 4x400m world records... hopefully beginning in March with this years indoor championship.   Vadim has already called me about doing it.  

Ron is now 65, and Jim is just one month younger than me, so I'll have one nationals without him in 2025 and then we'll both be 66 by World Championships in 2026.  Both Ron and Jim seem to be on the upswing in their masters career.  Ron won the 400 in '22 in just 58.12, so he improved in his M64 yr, really very commendable.  (I likely won't even go to Nationals this year at M64).  Jim lost his wife recently so he's turning inward and taking it seriously.  He has mentioned going after a world record.  He sure is built like a 400m guy.

Anyway, it was a helluva race, and I'm lucky to have medaled.  Looking up these stats is fun, as I am on vacation right now and have some time on my hands.

Canadian Masters Athletic Championships - meet report

No fast times, stiff headwinds for the 100/200, no competition, 3 Golds.   Calling it a season.  After 13 meets and 25 races, I'm so done.  So, today we're off to Whistler for a vacation  

I underestimated the toll this season has taken on my body and foot.  I do think I'll recover soon but I need a break from running.   I really should not have raced the 400m in this meet.   It wasted me for Sunday's 200m.  Even if I was fresh, the conditions were not good to run a good time with the stiff headwind.  Glad I didn't come here specifically for this meet.  The competition was very thin.  Hard to believe this was Canada's finest.  They made me look like a superstar, even running slow times: 12.95 (-1.3), 26.91 (-2.6), 59.00.   

200m

Limped off the track on Sat after easily winning the 100m and 400m, and by the time of the 200m on Sunday, it was tough to warm up.  (Probably ate a bit too much on Sat night as well as we went to a waterfront seafood restaurant).   But with the capsaicin cream kicking in, I got ready and did a few strides, just wanting to get it done.  It was hot, but low humidity compared with TN, so it only felt hot in the sun. 

I was feeling OK by the time I got in the blocks.  I actually got a very good start and opened a 10m lead by the time I hit the straight and extended it to at least 20m by the finish.  Stiff headwind the whole way, especially coming off the turn.  

100m

After 3 false starts, we finally got away and my start was just ok.  I won by more than 10m, and it was probably my best race.   At least I ran under 13 into a headwind.  That time would have won at Penn and medaled at Nationals.  

400m

I unfortunately ran from lane 2 and had Greg, the fastest Canadian to my outside.   He got a rather slow start and I never saw him after 30m.  It was just between me and Dave who was in M55.  I pulled up even with him at the top of the stretch and we were even with about 50m to go, then he turned on his world class speed and beat me by several meters.  I was pissed I missed running under 59 .... exactly 59.00.  Dave is the M55 world Champion in the 100/200.  He ran 11.36 this season.  Greg finished in M60 a few seconds behind.   

I was happy to see Greg, Mark, and the Canadian team smash the M60 4x800m world record later that day.  They bettered it by a whopping 13 sec.   I delivered the news to Pete, who had been talking to me about making an attempt on that WR, but he had kept me hanging for weeks, so glad to NOT be doing that in a few weeks.   I do think this record by the Canadian team has put it out of reach for the US team.  They'd have to average 2:19, it would be a stretch.  

Vancouver

So, after the 200m, Roya and I went into Vancouver to enjoy the city and get a taste of the Granville Is. Public Market.  What strikes me about Vancouver is the ethnic diversity, Indians, Persians, Asians... it's really great.  Roya was hearing Farsi being spoken everywhere.  The waterfront was very clean, virtually no garbage or plastic floating around.  We walked through the shipyard and by the docks, there were some fresh seafood outlets.  I had a fresh lobster roll:

Roya had an Asian noodle dish, and we also got some granola bars from a bakery.  

I felt totally stuffed even though I hadn't really eaten that much.  Was really tired by the time we got back to the hotel. 

Today, we leave for Whistler.  We have tickets for the Peak to Peak Gondola on Tuesday, and the Joffre Lakes Provincial Park on Wed.  

I'll post more photos of Vancouver soon....

Reflections on Nationals, what's next

Enjoying some really nice weather right now while I do some major home projects.   

What's next...

Someone asked me if I was going to take a break from training and shut it down for the season.  Yesterday, my answer would have been yes, since my body felt pretty beat up from 6 races.  But... after one day of recovery, I feel much better.   Also, a couple of motivators.  Roya said the UPS strike may have been averted so she may be free to vacation.  Second, want to try and chalk up a better 200m before season's end.  Still stinging from that 200m final where I won a National title with a very sub par time, embarrassing.  My goal for the season was to run 25.  I did finally achieve my goal for the 400m with a solid mid 57, but I'm left feeling unfulfilled regarding the 200m.  I just haven't run as many 200s this year.  Only one outdoor before Nationals.  Weird that we had the most competitive 400m final in M60 in 11+ yrs and the least competitive M60 200m final in years.  I ran more than a second faster in the '21 M60 final.   

SO....  depending on how my body feels after one more rest day, I'm going to resume training and see how it feels this week.  If we can plan a vacation to Vancouver/Whistler, I may race the Canadian Nationals on Aug 12-13.   

Nationals

Owen and I made the USATF page in this photo from our 200m final.

The conditions at Nationals were really pretty tolerable for a mid summer in the south.  Heat index around 90º isn't too bad, and the only other complaint was the headwind for the 200m final.  

I have a process I go through at every track meet.  It starts with a search for a relatively cool and shady spot not too far from check in, bathroom, and running space.   Often I retreat under the bleachers / stands.  At Nationals I found 2 perfect spots.  The first was at the neighboring softball field dugout, and the second under some trees at the edge of an open field:

I couldn't use the softball field some days because they were using it for the throwing events.  

I like finding spots alone and away from other athletes when possible.  These were perfect.  By the time of the 200m final, I was already feeling a tad sore, especially my foot.  I had a lot of anxiety about the race and worried about failure.  Not good.  I do better if I take an easier more casual approach, (like I did in the 400m).  I was looking at the time every few minutes, wanting to be at check in on time.  

What I learned about myself this meet, the mental thing is huge.  It's not as natural to me as music where I forget about the physical part and just emote and express.  In track, I constantly have to coach and remind myself to run each part of the race properly.  If not, I just go out and 'sprint'.   In order for me to be physically relaxed and efficient, I need to be mentally relaxed and thinking.  Can't just 'run on instinct.'  Every specific race distance needs a plan for each phase, and if I don't think about it, I won't execute.  

Anyway, I had some really good times with my colleagues.  I ran 2 really good gold medal relays.  Getting the baton in the 4x100m almost even up with Val on anchor was epic.  These relays are seldom that close.  It made for an extremely exciting and fun race.  I think Val and I both split somewhere at least 12 flat on our anchors, maybe faster.  It was a very fast track.   I knew it would be a good race with Val if it were close.  My teammates gave me a step, and I held it the whole way.   Val is a many time World Champion 100m sprinter and is a few yrs older (M65), and a former elite back in the day.  (He also served a 2 yr doping suspension about 11 yrs ago).  You can how great his running technique is compared with mine. 
 

Check out the video:

https://youtu.be/En4HnBkfjh0

In the 4x400m relay, I led off and our only competition, SoCal, put their fastest guy against me.   He stayed with me almost 200m but I put 20m+ on him down the stretch and our team remained ahead by 50m+ the rest of the way.  I ran about a 60 split, not bad for the last race of the meet.  

This was the largest USATF National Masters meet in total participants in history.  Over 1500 competitors.  There were so many records and incredible performances.   Allan, fastest man in the world over 60 - even at age 63, said it would be his last meet.  He ran 11.81 which would have broke the American record but the wind was just barely over the limit.  So, he joined Derrick, David, and Kahlid to set the M55 world record in the 4x100m relay.  They ran 45.60, smashed it.  

One of the most amazing performances came from Jeannie R., age 75.   She set world records in the 1500m, 5000m, and 10,000m.  She obliterated the previous records by huge margins.   For example, her 6:14 1500m shaved 6 seconds off the WR.  If that wasn't enough, she also won the 400m and the 800m in her age group.  Can you imagine?  Racing the 400, 800, 1500, 5k, and 10k ... in the same meet, winning Gold in all and setting 3 WRs?  Incredible. 

W75 Jeannie R.

 

Sue broke her own WR in the W60 400m with a 62.34, along with a slew of WRs she's already set this yr including the 300m hurdles, 800m and 1500m.  At age 60, she would not be out of place in a National Men's final in her age group.  She's run 2:22 in the 800m.   

I bumped into Kay G.   She is an amazing W70 athlete who won 6 Golds and set numerous records in the LG, HJ, TJ, PV, 80mH, and Pentathlon.  She has both hips resurfaced several years ago.  She polevaults over 9', which would have medaled in the men's M70 competition.  

Last photo is our GPTC M60 relay that won 2 Gold in the 4x1 and 4x4 relays, on the way to our first USATF Men's Club Title.  Nice racing with you!   

with W70 Kay

As for the future, I do need track in my life even if I'm not at optimum competitiveness.  I thought I may hang on and do indoor next season, skip outdoor M64, and start again with indoor 2025, getting ready for outdoor M65.  We'll see how it goes.  

Some say if you take too long a break, you may never get it back.  Some say that's completely untrue.  Either way, I don't want to risk it.   I'll keep training, even if it means less running.  

2023 USATF Masters Outdoor National Championships - Day 4

Well, I won the 200m.  

My 9th USATF Masters National sprint title.  My second 200m title.  I won it with my B-game, actually my slowest 200m race this season.   Had a headwind and went out too fast, just too excited I guess.  Lost a lot of time in the last 25m when I started getting tight, especially in the last few steps.  But.. a win is a win, especially at Nationals.  

At age 63, I was the oldest M60 in the 200m Final, most were 60.  I kind of feel I didn't represent my age group well, as well as I should have.  Anyway, my semi-final time made top 10 in the world.   

Afterward, I led off for our club 4x400m relay, was really tired, too much sun, but still managed about a 60 sec split, giving us an insurmountable lead which we retained, winning the Gold.  

Considering the fact that when I was 58 and 4th yr in my M55 age group, I didn't even medal, so this was a generally an improvement.   Overall, a successful meet.  I medaled in the fastest M60 final in over a decade, ran a season's best, and won a National 200m title with my B-game.   

Presently, sitting in ATL airport, my 30m flight to Chattanooga has been delayed til the wee hours.  I probably will get home by 2am, I hope.  

I have a lot more to write about this amazing event, but need to decompress for a while.  Have lots of photos and more details.  Every National Masters meet is like a family reunion.   Huge family.  

I want to thank the readers of my blog.    Stay forever fast, my friends.  Sprinting makes you young.  

Finish of the M60 200m Championship Final

Lead off leg, M60 4x400m Club Relay
Handoff to Ray P.

2023 USATF Masters Outdoor National Championships - Day 3

Great conditions today, not real hot, only low to mid 80ºs, variably cloudy, tail wind for the 200m.  Today was the 200m semis and our Club 4x100m relay.   Kind of a hard day because I had to go to the track twice and go through a full warmup each time.   

The M60 200m event had a big turnout.  Four semi-final heats, more than any other age group.  My heat was somewhat of a mystery.  A lot of guys I hadn't seen before, one from Trinidad.  I thought they might be fast.  They weren't.  In fact all of the guys that I thought would be the top contenders, James, Ron, Don, Rob - all bowed out due to fatigue or injury.  

I ran a decent race, came out with guns blazing and took an immediate lead out of the blocks and by the top of the stretch, had at least 3 or 4 steps on everyone.  Never saw anyone from that point on.  I won by more than a second in 26.07.   That time presently sits at #10 in world and #2 in US.   I really wanted to run 25 today, hopefully tomorrow.  I could have relaxed a bit more toward the end and strided out a bit.  But overall, it was ok.  My first 100m might have been as fast as 12.5, got a decent start.

Watch the race here:  https://youtu.be/kPzUgfxB4-c

So, it turns out the M60 200m has the opposite problem of the 400m.  Not a real competitive final tomorrow.   Marcus ran the second fastest semi in 26.85 and he will be staggered ahead of me tomorrow in the final me in 4 him in 5.  Unless someone incredibly over performs tomorrow, and I grossly underperform or get injured, it's my race to lose.  

I really just want to break 26.   That's all.  The 200m is always tough because it comes at the end of the meet and this year, if I win, it will be somewhat if not largely, by attrition.

To make matters worse, I had to go back to the track at the end of the day, warmup again, practice handoffs with my team, and run the 4x100m club relay.

I told them I would do just enough to win.  I did NOT want to get injured and blow my excellent chance for a national title in the 200m tomorrow.  But I found myself facing many-time world 100m champion Val B. on anchor with SoCal club.  

My team got me the stick with a step lead over Val, Ray gave me a good pass, and I held him off all the way down the stretch, winning by 0.15.   Close one, exciting, and best of all... no injuries.  My track club Greater Philly is on the verge of our first men's team win at Nationals.  Happy to contribute.  

2023 USATF Masters Outdoor National Championships - Day 2

Well, I got the Bronze today in the 400m and I achieved my goal with a big season's best.  57.59

The competition was astounding, especially considering this event was won last yr in 58.12.   These M60 times were definitely worthy of a World Championship event, my time of 57.59 would have medaled at the World Championships in the M60 400m in Spain, '18.   James L. ran 55.96, fastest M60 400m by an American in at least 11 yrs.  His splits were amazing: 27.4, 28.6.    His time is now #1 in the World M60 outdoor, Ron ran 56.77 - #3 in World, and my time moves me up to #6 in the World, for the time being.  James is now the 2nd fastest M60 400m sprinter since the pandemic in '20, and I'm #3 with my 56.23 in '21.  (World Champion John Wright #1).  M60 was the most competitive group in terms of turnout, the only age group to have 3 heats of semis.

It's like I have to learn this race anew every season.  It was really just a slight adjustment in pacing.  It was the most even split 400m race I've ever run, splits were something like 28.1/ 29.5.  The weird thing was is that my 300m split was almost exactly what it was yesterday, maybe 0.1 slower.  But, my last 100m was much improved, around 15.8.  It felt considerably easier than my previous races this season, telling me that maybe there was more in the tank.  A lot of it was just conserving energy down the backstretch, where James ate me alive. 

So, my splits for this race:

14.1, 14, 13.7, 15.8 / 28.1, 29.5 / 41.8, 15.8

James is the typical 400m runner, real tall, beautiful flowing stride.  He's probably 6'4".   He's likely faster in the 200m than last year when he ran 26 flat at Nationals.  His legs seem to come up to my chest.  Ron is the exact opposite, he's a fast turnover short stride guy.  What is astounding (and suspicious to some) is his dramatic improvement this year.  He won Nationals in last yr in 58.12 and is running faster now than he was 2 years ago.  Not casting aspersions, but I have not seen USADA at all at this meet.  They are supposed to be here.  

There were some amazing 100m performances today but the wind negated a few records.   Allan T., for the second time, had his 11.81 American record nixed by the wind +2.2.  Garth R. M52 tied Willie Gault's WR in 10.88, again too much wind.  However, Andrea and Emma both ran under the American record with 13.12 and 13.15 and the wind was legal at +1.4.   

So, tomorrow, I have the 200m semis and my club 4x100m relay.  The same guys I'll be facing in the 200m + those sprinters coming up from the 100m.  

Here's a shot from our GPTC team dinner tonight...

2023 USATF Masters Outdoor National Championships - Day 1

Won my semi-final heat in 59.11.   This year's surprise is newby is James L.   His 57.87 leads all qualifiers by a lot.  And I'm second fastest, followed by Ron 59.60, and Owen in 60.39.   This kinda sucks because that means in the Final, I'm in lane 5 with the 2 fastest guys to my inside so I won't see them.   The only positive thing is that I'll have Owen in front of me in lane 6 and all I have to do to medal is beat him, most likely.   

It was not an ideal situation.  I focused my warmup on my the race schedule.  Warmed up, got sweaty in the heat and ready to go, walked the length of the stadium to report and found the meet was running way behind.  No telling when we'd be called.  Once over on that side of the stadium, there was no where to run except for about 30m on pavement.   Finally we got called and the race was an HOUR late.  It was pretty hot but not scorching, about 90º heat index and really hot in the sun, although there were intervals of clouds.  

I had a weak heat and I was way ahead of the field.  Hit the home stretch 10m ahead of everyone.   I didn't hold back much and my splits were pretty much on target except my 200-300 was maybe a bit fast which cost me on the last 100, although I did 'coast in.'    As near as I can tell, my splits were: 13.9, 13.9, 13.9, 17.4 or 27.8, 31.3 or 41.7, 17.4.   Yea, the 17.4 sticks out like a sore thumb.  If I ran this same exact race in the final, I might just medal.  However, compared to my most recent event runs, the first half may have been a tad too hot.  This first 200m was about 0.5 sec faster than the last 2 event runs, but I really attacked the 3rd 100m and my 300m split was a full second faster than the two event runs 41.7 v 42.7.  The 300m split may have even been as fast as 41.5.   That's probably what cost me at least a half second.

Here's the comparison splits to my main competitors from the semi in this order -  Me, James, Ron, Owen:

Me - 13.9, 13.9, 13.9, 17.4 / 27.7, 31.4 / 41.7, 17.4  (3.7 differential 200v200)

James - 13.6, 14.3, 13.5, 16.5 / 27.9, 30 / 41.4, 16.5  (2.1 differential)

Ron - 13.5, 13.7, 14.6, 17.8 / 27.2, 32.4 / 41.7, 17.8  (5.2 differential)

Owen -                                 / 29, 31.4  / 43.1, 17.3  (2.4 differential) 

Clearly, Ron let up in the last 5m.  James had an amazing 200-300m.  My initial thought was that i should be more aggressive in the final, but now looking at this, I think the opposite.  I need to be conservative and save some for the last 100m.  My last 100m must be under 17.  Preferably under 16 like my recent event runs.  

I kind of regret scratching the 100m.   I could have easily medaled.   Allan said the competition is a joke.  He also said this would be his last meet.   I don't believe him.   But, he is suffering.   He coasted to an easy 12.80, and next fastest was 13.34.  Ron was supposed to run the 100m but he scratched to focus on the 400m.   I think my chances will be decent to medal in the 200m, probably as good if not better than the 400m.  400m Final tomorrow in the hottest part of the afternoon,  4:47 pm.   Will be hot.

  

Anyway, having fun with it.  Just happy I can still do it.  

400m event run from blocks

Today was a little hotter and winder than the last time I was out.  Heat index 90º, bright sun, shifting S wind.  Last workout before Nationals.

Hoka trainers on

stretches, 100m, bands, 100m, drills

Adidas trainers on

100m (rolling) - 13.56

100m from blocks on the turn - 13.63

Adidas Prime SP2 spikes on

400m from blocks - 58.37 (13.93, 14.14, 14.47, 15.83 / 28.07, 30.30 / 42.54, 15.83)

Hoka trainers on

starts from blocks

stretches

My 400m event run I did without my Gymboss beeping pace timer and just timed the splits to see how close I could get to optimum splits.  I did ok, but a bit slower than the event run yesterday.  Here's an analysis.  I'm going to adjust for reaction today (+0.23 on first 100m) and both reaction and running start yesterday (0.60).  Today's adjusted time would be about ~ 58.60 real world.  Yesterday adjusted time, somewhere around ~ 58.34.  So today about a quarter second slower.  No rigging on these runs.

Here are the compared splits with adjusted first 100m: 7/16, 7/18

0-100m  14.08, 14.16  (adjusted) 

1-200m  14.30, 14.14

2-300m  14.38, 14.47

3-400m  15.58, 15.83

Adjusted 200m splits

28.38,  28.30

29.96,  30.30

Adjusted 300m splits

42.76, 42.77

Adjusted 400m time

58.34, 58.60 

Seems like all the time lost (slower than the previous event run) was clearly in the final 100m.  The splits were otherwise similar.  It was likely a lack of form, relaxation, or VO2max that affected the last 100m, however, it was still under 16 which is ok.  I somehow doubt the .08 faster 200m today cost me 0.26 in the end, although it's possible. Splitting hairs now.  I also maybe did not give 100% because I would hate to be injured at this point.   

Looking at my March rolling 56.81 I ran on 3/6, my splits were front loaded: 26.13, 30.68 / 40.50, 16.31. A whopping 2 seconds faster at the 300 but a last 100m of just 16.31. The adjusted splits and time would be about 57.41, 26.73/30.68.   Risky to go out that fast.  The last 100m was 16.31 but easily could be 17.50 if rigged.    

138.3 lbs after workout.  

Anyway, I think the 28/30 split is doable, maybe better on a good track in good conditions.  Greensboro forecast for the semis on Thurs looks good.  Heat index only in the mid-upper 80ºs but some wind.  Friday's finals looks hotter, more wind, and more sunny.  I'll be there tomorrow night.  

Masters World Rankings

New M60 performances are coming in from Europe from some of the new M60 competitors.  An Italian ran 56.73 to take the WL, another 57.60.    My '21 time of 56.23 still ranks me #2 since the pandemic 3 yrs ago, surpassed only by one individual, (World Champ John W).   So, I'm now bumped to #8 in World and will need to run under 58.75 to move up to #6.  That's an attainable goal.  Also, why I'd like to hang on a few more weeks and run Canadian Nationals and USATF GA.   

swim day

Thought it not prudent to run an all out 400m three days in a row the week of Nationals (no sht Sherlock!), so I took it easy today, did some manual labor and swam across the lake and back.  

Feeling much more confident since my event run yesterday.

Happy to report that Masters Track is healthy, alive and well.  Nationals this year is the biggest in history of the event.  Over 1500 athletes registered.   In my age group, 26 for the 400m, and 40 for the 200m. There are usually a number of scratches but even so, probably 3 heats of semis in the 400m, and maybe 4 heats in the 200m.   Medaling in this field in the 4th year of my age group will be a good goal and accomplishment.  Last time I was in the 4th yr of my age group - 58 yrs old in M55, I didn't even medal at Nationals and did not make the World finals in either the 400m or 200m, missing by a few hundredths of a second in all.  So, a medal of any color would be an improvement this yr.  

I don't want to be one who looks back on my 'heyday' and past glory, but was just looking last night and I'm happy that I've maintained a decent presence in this sport through the years.  Every year I've competed in the past 8 yrs, have been at least top 3 in US, top 10 in world.  (I didn't mention the indoor season or the 200m, but had a few yrs of top rankings in those categories as well).   

Outdoor 400m rankings in my age group:  World, US  (did not compete in 2019)

2015 - 3, 1 

2016 - 5, 2 

2017 - 6, 2 

2018 - 10, 3 

2020 - 1, 1 

2021 - 1, 1 

2022 - 7, 3 

2023 - 6, 2   (so far)

So, whatever happens going forward, I've had a really good masters career.  

Tomorrow, I'll do a final speed workout before Nationals.  

Poland photos, travel chronicles

Planning this trip, I looked for an interesting and unique place to stay, the best city to fly into, the best rates on rental cars etc...  this being my 6th world meet, seems like I always get it right when it comes to such details.  

I rented a standard Kia Sportage small SUV.   It was a 6 speed.  Didn't take long to get used to the stick.  I picked it up in Gdansk and drove 90min to Torun.  Amazingly, this was the 14th country that I've operated a vehicle in.   

Most everyone seemed to come into Warsaw, which made no sense to me since it was twice as far away from the meet compared with Gdansk.   The closest airport Bydgoszcz was too small and too expensive to fly into.   As soon as I arrived in Gdansk, I went to an ATM and got $150 in Polish Zloty (currency).  1 Polish Zloty = about 23 cents in USD.  It was more than enough to pay for my food through the whole week, including trips to the grocery and a fancy dinner on the last night.  Food is cheap in Poland!  Gas, however is not, at about $5/ gal.  

On the drive to Torun, I noticed lots of wind turbines and stopped for a photo.  I was pretty tired and grubby by this point, having been on 3 planes for 12 hrs.  I noticed on the highway, there was virtually no police presence.  I was going about 90 mph and people were passing me very quickly.  

My hotel, Palac Romantycyzny - translates to 'Romantic Palace,' was not expensive by American standards.  About $110/ night for a room with a full kitchen.  It was about 10 miles out in the flat farmland NE of Torun.  Seemed kind of out of place in an area with modest homes and farmland, seeing this grand estate surrounded by an iron fence.  The 19th century palace was visited by Frederick Chopin and a statue of him sits in the garden.   My room was first floor.  You can see my window on the extreme right side of the building on the end.

The weather was generally pretty bleak through most of my time there.  Generally in the 40ºs and raining.  It snowed a little on Monday morning and on Sunday morning the day I left.  

One thing you don't see in the US are these dangerous tree lined roads, not the best when coming toward a wide oncoming truck or bus.   

You can see the flat farmland where near Truzno, where the hotel was.

My room was pretty simple with big windows, high ceilings, antique furniture and a kitchen.  It felt completely safe and quiet, I slept some nights with the window cracked open.  

I was totally at the mercy of my GPS and Waze program to find my way around.  I first drove from the airport to the track to pick up my credentials, and connect with some friends, then back to the hotel to sleep.  I really didn't sleep well the entire time I was there, no more than 3 hrs consecutive, waking up a lot.  I didn't come in 2 days before my race, just the day before.

I also stopped in the local village church and cemetery.  The cemetery was really dense, old, and gaudily decorated.  So much catholic iconography.  

After 3 rounds of the 400m, and missing the podium, I was pretty tired and depressed.  All these 'if I had only'...  'woulda shoulda' type feelings.  I stayed in bed most of the day and only in the late afternoon did I get out to see a little of the historic town.   One indelible part of the history of this area was the WWII Nazi occupation and the concentration camps.  I wish I had taken the time to visit one, Chelmno was just 40 min north.  Some of my teammates, Alan and his family visited Auschwitz where his grandparents were killed.  That must have been incredibly moving.  I drove into Torun from my hotel past a Nazi Stalag (prison camp), with it's characteristic concrete bowed fencing, same type you see at most all the concentration camps.  

The town was quite beautiful and I stuck my head into the Torun Cathedral during mass.  This is a seriously old world catholic nation.

I ate out 3 times and ate in my room as well.  Usually eating the food that I brought (nut bars and stuff) but also eating fish and baguettes, with orange juice.   Mornings, I had instant coffee with milk and raw sugar.

The three times I ate out, I went with Stephen, M65 sprinter.  First night it was a seafood restaurant where I had the local trout.  It was just $13.   Second night, I had the local dish, venison stew.  It was good.  Afterward, we went out for a decaf cappuccino in a really nice relaxed coffee house. 

The last night, I had to spend some money so we went to a nice but small and intimate restaurant with a piano player.  We played name that tune, it was quite fun.  

I had a herring appetizer, a large salad, and a fish main course.  I had a beer, and cheese cake for dessert, which I could not finish til later that night in my room.  It was my most expensive meal there and amounted to about $37.   Overall, the food was excellent quality everywhere.  The only thing I didn't care for was the hotel breakfast which wasn't super cheap by Polish standards at $14.  Reason being is that the only meat they had was pork, which I don't eat.   But, their excellent super automatic coffee machine made up for it.

The lifestyle here in Torun felt relaxed and civilized.  Almost no police presence, and a lively evening scene in the town where lots of people were out.  

Now that I let my guard down on my diet, I've gained about 3 or 4 lbs.  And I hope to get rid of that in the coming week as I resume workouts on Sunday after a week off from running.  I think the week of racing, 8 races, took more of a toll on me than I realized.  At least I'm not feeling the groin strain that I had after the 200m final.  After my last race, I seriously could not walk without a tad bit of pain.  I think just about everyone was in that boat, judging by the way my colleagues were running by Saturday on the relays.  

The trip back wasn't so great.  I had to get up at 6:30 am to leave at 7:30.   I got there on time, gassed the car, and as I entered the Gdansk airport, I looked at the screen and my flight said "CANCELLED"  

So, I waited, got a hotel and 2 meal voucher and walked across the street to the the Hampton Hilton Inn.  Fortunately within walking distance.  This really sucked as I was hoping to use my Monday to recover from the trip before I went to work on Tuesday.  But, I didn't get home til Monday night, had to work Tues.  

It was cool that I met Sean in the Gdansk airport who was on my flight to Frankfort.  He's an elite M40 from Atlanta.  I thought we'd be on the same flight to Atlanta but his flight left sooner.  

I flew out of Gdansk on Lufthanza to Frankfort.  Lufthanza could not give me boarding passes for my next flights on Delta, so I had to wait in line in Frankfort.  And... for what ever reason, even after going through security, I got flagged and totally shaken down by the German border police.  They took me into a room and the first thing they asked me was to remove all my shoes from the suitcase.  I said, "You're kidding?"  I had 3 pairs of racing spikes and a pair of trainers buried in the bottom of my suitcase.  So, I pulled them out, two pairs of Maxflys and a pair of Adidas Prime SP2s, along with my Adidas trainers.  They looked at my protein powder and my massage stick and asked me about it.  They said something about athletics in German, and that was it,  "Have a nice day."  This was the 3rd time I had to repack this suitcase.  

When looking to board my flight to Atlanta, I had a moment of terror.   I thought I had lost my phone, which, without a boarding pass yet issued, I had no proof of my flight to get through passport control.   I even sought out lost and found until I realized I stashed it in my back pack.   So thankful.   

It was an arduously long flight to Atlanta.  9.5 hours.  When I got there, the customs was ridiculoiusly crowded.  It took 45 min to get through... zig zag lines.   The customs officials warned me not to take photos after I took this one.  LOL.   

So, after the long customs line I got to wait 90 min to board my 29 min flight to Chattanooga.  Made it home by dusk.  Happy to see no damage despite the previous week's severe weather.  

I got my act together, and got through an ensemble concert this week, and now, just 2 more weeks of school and summer vacation.  

After all the activity, my failure to win a medal in the 400m, and some incredibly dismal weather in Sewanee this weekend, it's been a little depressing.  I also got  a cold, but I tested negative twice for covid.  Going to CVS today to be tested just to make sure.  

I do feel better than I did last night,  One of my competitors, Stuart from the UK did get covid at the meet, so I just want to be sure.   

After a week off, and not achieving my goals in Poland, it's going to be really hard to start training again.  But, as I've always said, it's about the journey.  I feel like I've represented myself as a top competitor, making the finals in 2 events in a selective field, where in indoor, only 6 make it.  I guess it could have been worse.  I only made the 200m final by 0.16 seconds over Darren.  So, at least there's that.  I guess I should be satisfied by being #6 in the world and #1 in the US in the M60 200 and 400, but it's not enough.  I really wanted that medal.  But, I'll keep on doing it, as long as my body holds up.  If all I had was teaching and music, I just wouldn't feel complete.  Same can be said about athletics.  It's a balance, a wonderful and satisfying balance at that ... and I've traveled the world to do it, and made friends from everywhere, and we all know each other on a first name basis.   Awesome time and a great life.  

Happy to be back on the foggy mountain.  It's wildflower season.