Big NEWS: 2025 USATF Masters Outdoor Championships announced!!

HUNTSVILLE, ALABAMA!!!!

This is the closest a USATF Masters National Championship has ever been held to my home.  Just one hour away.  My M65 debut, 9 days after my birthday.  Couldn't be a better time or place.  I must be ready!  

Finally, I have a goal and a target date.

Track at Milton Frank Stadium was just resurfaced last yr.

still not ready to run, bike sprints, WMAC concludes.

Went to the new track and did my standard warmup including a ginger 100m jog on the turf.  Thought I might be ready to run, but no.  Can't even support my body weight on the ball of my right foot without significant pain, let alone run on it.  So, it may be a while.  8 days prior, I did my second consecutive hike in the Alps with not really well cushioned shoes (Hoka Rincons) and just 4 days prior, had run some 150s on the track in Chamonix.  So, I need more recovery.  I may try again on Mon or Tues.   May wait til late next week.  No rush, but eager to get back in it.

On the bike yesterday, I did something different which I may begin doing more of.  Level sprints.  I did 4 sprints on the level were I accelerated to 27.5 mph but sustained it for only a very brief time.  I really felt the pump and it pushed my HR to 170+.   This may be better or at least a good supplement to the bike climbs I've been doing.  

World Masters Championships in Sweden have ended.

And the level keeps getting higher.  I remember running a WL M60 400m time of 56.23 in '21.  All three medalists in M60 this year were faster.  Bernardo (Denmark) 55.56,  Francois (USA) 55.40,  and astonishingly, Roland (Germany) with the second fastest M60 400m in history at an amazing 53.93, fastest since Ralph Romain set the WR at 53.88 29 yrs ago.  All those guys were a few yrs younger than I except Peter (Germany) who finished 5th in 56.90 at near age 64 (not sure of his birthdate).   

I was more interested in the M65 age group which I'll be going into.  John W (Australia) WR holder in the indoor 200m, was the class of the field winning all 3 sprints.  56.22 in the 400m.  Gerhard (Germany), whom I narrowly beat in Lyon in '15, got silver running 58.24 at age 68!  Ron, my chief competition in the USA, won the bronze in 58.69.   

I really hope my body can adapt to the training as I was doing in Jan of this year when I ran 58.84 early in the indoor season.  Even with the injury on 2/2, I still ran a 57.9 time trial in early March.   

It's worrying that the host (Mt. Sacs) has withdrawn from hosting the '25 USATF outdoor Masters Nationals.  If by some really bad turn of events, that they decide to have it earlier than usual, beginning before my birthday in early July, I'd be out of luck and still barely in M60 age group.  Unlikely but possible.   Masters National Outdoor '25 is my primary goal right now and it's unusual to not have that date firm at this time.

Weight is starting to get down 145.4 this morning.

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.

3x300 tempo, USATF dispute

Finally rained today about a quarter inch.  mid 60s at sunset with a cold snap coming.  Sewanee's track was busy so I went to St Andrews bleak track to get my workout in.   The track was wet.  It was my first real taste of pain in a while.  Only 3x3 but it hurt.

Hoka trainers on

stretches, drills, 100m, bands

Hoka Rocket X2s on

3 x 300m w/ 3 min rest - 50.65, 52.10, 55.6

Being so out of shape, I was worried I wouldn't even get 3, but I gutted out the 3rd.   

I must say, these Hokas are fabulous.  They are unlike any shoe I've ever worn.  The most remarkable thing is the height, the lack of ground feel, and the responsiveness.  They look like ordinary shoes, but they sure don't feel like it.   I'm sending back the Nike Vaporflys and have just purchased the new Adidas Takumi Sen 9 at a great price, half of what the Vaporflys cost.  They're coming from the UK so will be 10 days or so.  The Sen 9s are supposed to be same weight or less than Vaporflys.  

USATF copyright claim 

My 400m championship race video from USATF TV that I posted 2 yrs ago was removed and a 'copyright strike' was added to my youtube account.  I was livid.  The person that did this was Colleen Donegan, a 25 yr old kid who just passed her bar exam and is working with USATF in her first job as an attorney.  You'd think she'd have better things to do than police videos of an amateur masters track meet.

The way it works is that if you get 3 copyright strikes on your youtube account, they could ban you for LIFE.  As a musician and music educator who depends hugely on youtube, that would be tough.  I'd have to set up fake name accounts, etc... 

Yes, technically, I did violate copyright law but hell ... it's just a masters meet.  Not like I'm profiting off of someone else's work.  This video hopefully served to inspire and promote others.  Great way to grow the sport.  I had Colleen B, who is also an attorney and our Master athlete USATF rep look into it.  She confirmed it was a violation, but so f'n what?  This was my response to her:

"As a life long musician, I certainly understand the importance of copyrights. Please accept my apologies. Protecting the copyright from unauthorized use of materials is important to prevent those from profiting off of others hard work and creative endeavors. I sincerely regret this action of posting copyrighted material of this amateur sports event that I paid to enter (despite receiving no profit from it) and also regret the possibility it may have inspired others to participate or join USATF (as it was posted on social media where people without a subscription could see it). As a decades long member of USATF, I recognize we certainly don’t need to have too many paying members or participants. I’ll also remember this when I again decide if i want to continue to donate money to the USATF Foundation, as I have done in the past. Also, extend my appreciation to the young new attorney, Colleen Donegan for catching this violation. This exemplary work should be noted and highly valued by all at USATF and will hopefully serve to promote her career. Please pass this apology on to those at USATF and the Masters Track Community. Sorry to have shared this video and sorry to all who may have seen it."

Not to mention they used a video of me racing in their nationally broadcast commercial, don't recall giving them permission for that.  But, I'm sure I probably signed a waiver when I registered.   

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 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.  

pre race day - USATF Indoor Masters Nationals

Went to the track today at the Norton Center in Louisville to try out my wheels.  Good to see some friends there and go out to dinner, although the restaurant wasn't so good.  

I did a full warmup and was going to run one race pace 250m in spikes but I ended up running 2x200.  

Hoka trainers on

stretches, drills, bands, 200, 50

Adidas spikes on

2 x 200m - 26.85, 26.91

It felt ok but based on those times and that effort, I should be able to break 58, but probably not 57.   The thing about this track is that it's got huge turns and short straights.  Out of 400m, 330m or so of it is run on the turn, so it's not like an outdoor track.   

It felt ok although, strangely, my L knee felt a little stiff afterward, but not bad.  I think those 200 times I ran at a 400m pace could come close to medaling in the 200m, considering who is here (and not here).  

I saw both of my main competitors here, so there will be a race.    It's mine to lose.

featured in a USATF commercial

Not the way I would've wanted to be featured.   

I was watching the USATF TV National Indoor Championships (elite, not masters) ... and they aired a USATF commercial, and low and behold, it captured one of my most disappointing defeats: 2018 Indoor Nationals in Landover on a flat track.  I had been suffering from plantar fasciitis and had lost a lot of training time and wasn't in great condition.  I got a steroid injection to get me through Nationals.   But, I reinjured my foot in the 200m final later that meet and had to stop running for over a month.  Didn't even medal at outdoor Nationals that yr, nor did I make the finals in Spain at Worlds in Sept.  In Oct I seriously injured my knee and had surgery 1/19.   It was a tough year overall.  But hey, Silver Medal, I still ran 58.5 or so in this race.  I think that would win Nationals in M60.

This guy Ron who beat me in '18 ran 60.3 last weekend, and I know I'm in better shape than when I ran 59.42 6 weeks ago.  Ron is capable, ran 57.35 last yr - US #1, and won outdoor Nat'ls at 58.12.  

Here's a screen shot from the video  (not a video).  

I call this motivation:

Highlight

One of the highlights of my season.   Being introduced at Hayward on the big screen.

Video link: https://www.youtube.com/watch?v=80C4e4qgfnA

 

Last day of USATF Masters Championships 2022 - 4x400m club relay

I stayed an extra night to run in my club's 4x400m relay.   I didn't push real hard but ran about a 64 sec leadoff split, which I think was our team's fastest leg.   We won our age group in pedestrian 4:32, the team averaging 68 a leg.  Mark Carver ran anchor in a 65-66 split.  We actually beat the M50 team which was beat up with injuries.  

Bottom line is I finished the season relatively healthy.  I don't feel the strain that I had after Hayward or Finland.  I am definitely healing.  The competition at this year's nationals was weak in the 100m and 200m.   I probably could have medaled in both with my B game.  The Silver in the M60 100m was won in 13.40, last year there were 3 of us under 12.61 in the final.   

Overall, I'd have to say the highlight of my season was the Masters Exhibition run at Hayward.  Finland was cool as well.  As far as this season goes, it was generally a 'recovery season.'   I did a lot of hard work and stayed in good shape, however... taking it to the highest level requires no physical limitations, no significant injuries to interfere with the highest level of training.  Surviving the training is key. 

Unfortunately, it will get harder and more competitive next year with new M60 people coming in.  

When I look at some fellow masters athletes, looking at their physiques, some obviously don't take it as seriously as I do.   Some have more natural ability and don't have to, while some may not have the time, and there is every shade of abilities and levels of dedication.  

At some point, I'll put up a season summary.   See my next post on season end thoughts....

3x200 - last workout of the competitive season

Early afternoon, it was quite warm and humid in Sewanee.  Heat index in the low 90ºs on the mountain, near 100º down the mountain.   After biking up Roark's cove again today, I took a brief swim and did some water running. 

After a nap and a rain shower, I went to the track right at sunset.  Was a beautiful sky and some brief light drizzle.  Did a brief workout with 3x200m, trying to get at 800m race pace.  

Hoka trainers on

stretches, bands, 100m

Nike Maxfly spikes on 

3 x 200m - 33, 32.63, 33.65

Was about right on the pace.  Wanted to get the spikes on and work on my stride and pace.  Definitely shouldn't be running any faster than 33-34 for the first 200m.   No problem with the injury, felt ok.  Not completely gone, but not bad.  

I'm hoping to run somewhere around 69 / 71 splits.    Funny, never thought I'd be running an 800m at Nationals as my only race.   Every person in this race that is competitive I think is also running the 1500m.  These are not sprinters, these are distance runners.  I think if I can stay close to the leader, I can out sprint anyone in this race in the last 80m.  The thing is, I shouldn't go out and try to lead the race, especially at the 600m mark.  There's always the danger of rigging up and losing my ending kick if I go too fast.  Anyway, a tactical race will be the way to go and not too fast a first 400m.  Need to reserve for that kick.  I really do hate this race.  It's going to be tough but I should be able to medal if I don't get injured, and barring any surprises.

First Nationals I've ever driven to.  

139.7 lbs after workout.  

Masters Exhibition 800m race results, stadium video, rest day

Well, it went as best as could be expected.  I took third behind two elite distance runners and was quite satisfied with a 2:21.53, amazingly running almost even splits:  70.02 / 71.51.  I took a very relaxed approach to this race.  I really didn't think I could run 2:21, but now, I think I could have run faster as I had plenty left in the end to sprint past David W. and Kevin P. to move from 5th to finish 3rd.  Winning in 2:15 was Mike B., a former NCAA All-American from U of Oregon who had run a 3:57 mile back in the day.  In second in 2:19 was Dan K., the M60 American record holder in the mile.  

I have so much to tell in the story of this amazing experience, so many photos to sort out, this is going to take time to post.  So, for now... here's my stadium introduction on the big screen. 

Finishing 3rd behind Dan K., M60 Mile Record holder

 

 

Did nothing today save for some pullups and a few RDLs and some hot tub and stretching. Was definitely sore after the race. Got back to Sewanee at 8am this morning and did sleep a few hours this morning. Much cooler this week, with highs only in the low 80s. Hoping to train Tue, Wed, and Friday this week.  

Off to Finland on Sat.

Tempo 200s, 100

 Raining today, but it let up as a fog rolled in around 6, wet track, 68º.   Just good to get one in, my 4th day in a row on the track.  Warmed up in the gym waiting for the rain to stop.  

Hoka trainers on

stretches, drills, bands, 2x100

4 x 200, 100 w/ 3 min rest - 29.78, 29.06, 30.02, 30.37, (100), 14.73

200m - 28.25

I averaged 29.8 for my 4 200s w/ 3 min rest.  I should have finished the 5th, I could have, but bailed after 100m, and thought I should rest a bit more and turn a faster 200m.  My heat rate was 154 2 min after the third rep.  I did a 5th, but it wasn't all that fast.  Even with tough workouts, I usually can push on last 200 in 27.  Not today.  

By contrast, I did a 4x200 workout last year with just ONE MINUTE rest averaging 30.  These 4 with 3 min rest avg 29.8.   Last year I peaked with 6x200 with 3 min rest at 28.4.   Huge difference.  Of course this was my 4th day in a row and the conditions were wet, but still.....  quite a difference.  One thing different about last year is that for the most part, I stayed to the every other day model, rather than doing these consecutive days that I have been doing.  Maybe it's taking a toll?

I'm leaning toward racing in Murfreesboro on Sat. - 400m and 800m on Sunday in ATL.  

137.5 lbs after workout.  Tomorrow off from the track, and weights.  

USATF Masters Exhibition

I'm really confused at why we haven't received more info on this.  I got an email from Lee with a bunch of FAQs with no links or answers.  I'm going on Friday specifically to see the meet on Saturday.  I was told by John who did the Masters Exhibition in IA, that athletes get passes for everything all days.  That seems to be in doubt.  Sue told me that we may only get a pass for the day we are running, which really sucks if true.  I'm giving up a training day to do this and I just wish we had more info.  No word whatsoever on guest or coaches passes, nothing about packet pickup, and above all, a very last minute acceptance notification.   

Nice to get home and eat my pint of home made low fat protein ice cream with chocolate chips and almonds from my hot tub ... with this view:

800, 100s, weights

Rained this afternoon but it stopped by late afternoon.  Track was wet, shifting winds and a pleasant 68º.  Now entering a rainy period.  Will be dodging storms to get tomorrows workout in.   Today was brief on the track... some squats and abs in the morning, then a hard 800, 2x100, and weights in the gym.

Hoka trainers on

stretches, drills, 2 x100

800m - 2:30.07 (71.75, 78.32 / 35.10, 35.65, 38.35, 39.97)

2 x 100m - 14.37, 13.33

Gym: 

 - glute machine 2x50 w/ 285 lbs, adds, abds, hams, hip flexors, calves, quads

The 800m was an improvement over last time.  Not close to goal pace.  I was trying to get 70 / 76 - 2:26, but ran 71.7 / 78.3.  About 4 sec off, but a 4.7 sec improvement over last Monday.  As a comparison, my splits at Nationals were 67.5 / 71.2 last year.  I won't be doing that again.   If I can go 2:25, might be a good goal for Sunday if I race an 800m.   I'd be happy with 2:22 at Hayward.  And ... I got my official acceptance for the Masters Exhibition at Hayward today.  Those who were waiting til this acceptance to make travel plans are going to have trouble.  I wish Roya could go but the ticket would be close to $1100.

I'm a little concerned that they may not hold the meet this weekend in Atlanta because registration has been small, so I have a backup option in Murfreesboro.  In fact, I may run the 400m in the AAU meet in Murfreesboro on Sat., and then the 800 on Sunday in Atlanta.  Might work out better.  

Tempo tomorrow.  137.5 lbs after workout

USATF

As I mentioned, Lee B. sent me a nice email of acceptance to the Masters 800m at Hayward coming up in 20 days.  I also received my USATF travel grant.  I guess that means I'm a semi-pro athlete now?   I'm not going to tell you how much they gave me, but it was less than a thousand.  They give these only to those athletes who ranked at the top in the world rankings, so I consider it an achievement.  

Another opportunity

Just got notice that there is a masters exhibition event I might qualify for.  At the USATF National Championships (not masters!) - the elite USA qualification meet for the IAAF World Championships, there will be a Masters exhibition M60 800m event on Sunday to begin Sunday's June 26 competition schedule.  The meet's official title is the Toyota USATF Outdoor Championships and will be in Eugene, OR at Hayward.
Applications aren't due for over a month, so no rush. 

Now, I'm no way in shape to race an 800m,  but it's 9 weeks away. There are a probably more than a few M60 800m guys faster than me, and I hate the 800m, BUT ...  It's at Hayward Field!   I wouldn't even consider it if it were anywhere else.  I think I should be able to get in since I took Silver in the 800m at Nationals last yr and it's only open to US citizens.   It would be a good training run for me, and an opportunity that might not repeat itself.   If I did decide to go to Finland, I'd have to leave just a few days after returning.  Anyway, something to think about.  Take a tour...  it's quite a place. Track of dreams.

Very cold in Sewanee today, had been in the low 40ºs and drizzly all day but late this afternoon the sun has come out and it might make it to 50º.   Doing strengthening and a bike ride.  Had the fire going all day and soup on the oven.  Could be a final frost tonight.  Mid 50ºs tomorrow and sunny.  Maybe I should run an 800m?

200m tempo

Mid 50ºs, partly sunny with a good SE wind blowing at the Sewanee track.  Except for the wind, good training weather.  Doing a 4x2 tempo set means fighting the wind on 2 reps.

Hoka trainers on

stretches, drills, 3 x 100m, 50m

4 x 200m w/ 1 min rest - 32.48, 32.87, 32.40,  32.38

Not very impressive on paper but this workout totally kicked my ass.  I really wanted to hold to the full 4 reps with 1 min rest so I ran them rather controlled so I could complete the workout.  The last one into the wind was the fastest and pushed my heart rate to the max - mid 160s.  It was still almost 160 bpm 2 min afterward.  It really hurt.  Wanted to do more but my foot said no.

Finally, down to race weight.  139.2 lbs after workout.  Still in the 'jelly belly' state as the last fat melts away.   Upping my resistance work.  Did 3x25 sets of single leg squats with 50 lbs yesterday and some band work.  

USATF and WMA News:

Travel grants and award money

The big news is that they are reinstituting the travel grants and award money for the WMA Finland Championships.  Not only are they providing money for travel for the highest ranking athletes, but they are awarding prize money for medals.  This is good news.

You can donate to the USATF Masters Travel grant program for Finland and your donation will be matched until the end of the year HERE.  Be sure to check the box "masters" when making your donation.  

Upcoming Nationals

2023 USATF National Masters Indoor Championships will be in Louisville, KY at the beautiful new Norton Center banked track.  Later that spring, WMACi World Indoor Championships will be held on that damn flat track in Edmonton.    

2025 USATF National Masters Outdoor Championships will be held at beautiful new Hayward Field in Eugene, OR (tentative).  Hoping that it is after my birthday because that will be my M65 yr.  No word on the WMAC world championships that year yet.