Water running, swim, bike sprint trial w/ the offloader

 Two days ago, I hit the lake and did a set of water running, and a swim.  Pretty good workout.

Water running

60 (R/L) steps x 6 w/ 1 min rest

Max HR 158

Avg HR 129

Lake swim -  340 yds

I was happy to have the lake by myself. ... since a casual visitor to the lake who would see me water running might think I was struggling, maybe drowning. lol

This morning I tried 'strict' pullups - all from full extension, only 18.  Definitely different than the 'near full extension' pullups I normally do.

Today, I got the DonJoy OA Nano offloader brace today, free with my insurance.  I looked it up, it generally sells for over $600 new.  I tried it out on a bike sprint with some brief standing hills.  Yea, it works.  It seems to prevent 180º full extension - maybe allowing up to just few degrees short of full extension, and corrects the valgus/varus angle, shifting load off the vulnerable compartment.  It has to be worn tight or it doesn't work.  Unlike the Ossur offloader, this one seems pretty solid and doesn't slip.  I think it could even be affixed more securely with K-tape.  Not really super comfortable to be worn for hours.  

I did the usual bike sprint and even though I didn't time it or measure HR, that first hill where I'm standing for 30 - 35 R/L strokes is FAR more engaging to the cardio vascular system than anything I could do in a similar stretch sitting on the saddle.  (True, Joe).  Knee felt great afterward, but I'm not going to dive into standing bike sprints right away.  A little at a time.  

The pretty young nurse that fitted me with the brace just graduated from Auburn and is a friend of  Ja'Kobe Tharp, new world record holder in the 110H, and Adidas track pro.  It was fun talking track.  

I'm definitely eventually going to try running with this thing at some point.  

Still really light, mid 141s this morning.  Meeting postponed so my next blood work postponed til Mon.  

I joined this popular FB group called the "Great Cholesterol Conspiracy" and wow, the debate continues.   Seems to me when you have research tools like Claude AI,  people shouldn't have so much belief in unscientific notions.  More on that next post.  

Routine, 2 month Hume scale report

 In Atlanta, doing a daily routine of exercises when I get up:

22x pullups

25x ab wheel

35x pushups

15x slant board squats / 10x step downs

15x dumbell runners/ curls / 10x press

Yesterday I did a very brief seated bike climb.   Thurs was Roya's 65th and we did a long walk around Centennial Park in ATL.

HUME SCALE

So, after 2 months with the Hume body pod, my results are in the right direction.  Interestingly, I've made some fairly significant changes in body composition without much change in weight.  My weight has settled at about 143ish, about the same weight as I was in HS.

May 26 - July 25:

Body fat: 13.4% to 12.3%

Body fat mass: 19.2 lbs to 17.6 lbs

Subcutaneous fat mass: 16.7 lbs to 15.3 lbs

Subcutaneous fat %:  11.6% to 10.7%

Skeletal muscle mass: 76.9 lb to 77.9 lbs

Lean mass %: 80.7% to 81.9%

BMI: 23.3 to 23.2

Basic Metabolic Rate: 1472 cal to 1475 cal 

Changes come slowly and are best plotted over time, not day to day.   Also, depends greatly on when reading is taken.  After last night's party, I weight 146.8 lbs, at noon today I was 143.1.   The scale is not that accurate and may be off up to 2% on most readings.  People who get a DEXA scan say it overestimates fat % by 1-2%.  I'm thinking it's pretty accurate.  

 

Bike sprint, new scale

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

2.5 mile mountain bike sprint - Laurel Branch Trl

Time - 9:54

Max HR - 177

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

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

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

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

Bike climb

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

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

Roark's cove bike climb

Time: 24:11

Avg speed: 5.8 mph

Avg HR: 167

Max HR: 185

HR over 170: 14:00

HR over 180: 2:08

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

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

This very filling meal was less than 400 cal.

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

misc sprints, new scale

 Back in TN after 3 days off.  I've definitely regressed in fitness and there will be no point in racing next weekend.  I think I was in better shape a month ago.  Being at my parents house without the ability to cross train, being sick with a cold, and pulling back my running frequency, took it's toll.

Cold, sunny, 31º and an occasional light N wind, but mostly sunny at the Sewanee track.  Brought a variety of footwear.  Instead of keeping my nose to the grindstone with some hard intensive tempo on turf, I thought I might run on the track since my legs were fully recovered from the beating I took on the hills Friday.   I first ran a 50m on turf, then put the Adidas flats on and ran a relaxed 100m in 14.2, then thought I should test the waters with a negative or even split 400m in spikes.  I was going for 32/33, but I over paced the first 100m, and my 3rd 100m was real slow.   It didn't work, I bailed after 300m.  Then ran a lackluster 150m and that was it.  Pretty pathetic.  But, conditions were tough, really very cold.  

Stretches, drills, 50m stride

Adidas Takumi Sen 8 trainers on

100m - 14.20 (relaxed)

Adidas Prime Sp 2 spikes on

300m - 49.00 - (bailed on a 400m) 14.62, 16.48, 17.90

150m - 21.42

If I had to do it over again, I would have been more productive doing 3x3w/3 on the track or 4x150 on turf.  Maybe getting gun-shy to the pain. Been a week since my last tempo workout.  

Was really light though, 139 lbs after workout

---

Bought this new smart scale - Oxiline MD pro.   I got a couple of interesting readings off it then it shifted to kg, wouldn't go back to lbs, and refused to work again.  Probably will send it back.  

It measured my body weight at 139.3, and my body fat % at 10.1%.  My visceral fat was very low also (1 on a scale of 1-13).   Maybe not super accurate but perhaps close.  

bike climb, another gadget

Up Roark's cove Rd today.  I almost decided to do my running workout but decided to wait the full week and do it Tues.  Spectacular day, super low dewpoint / humidity, low 70ºs bright sun.   

Left my watch at the office so I paired my Coros strap with an app by Polar to record my workout.  (Strava app won't work on my old iPhone 8).  No PRs, HR - the usual.  

Bike climb - Roark's cove, 2.5 miles

time - 23:24

Max HR - 184

Avg HR - 166

Avg speed - 6.2 mph

Couldn't get detailed HR info because I was off their chart most of the time, which went up to 155.  

This is the beginning of the 8 days of very dry sunny weather with temperatures coming back to summer levels in the mid 80ºs by the weekend.   

143.7 lbs after workout.

I like gadgets.   The newest gadget I'm thinking about buying:

CONNEQT Pulse

https://conneqthealth.com/

It’s basically a BP measuring device that uses SphygmoCor® technology and claims to assess parameters such as central blood pressure (cBP), arterial stiffness, subendocardial viability ratio, augmentation pressure, and augmentation index, etc... The company seems to have credentials.  

SphygmoCor® technology technology is a non-invasive system by Atcor Medical and Cardiex that measures central blood pressure (cBP) and arterial stiffness by analyzing pulse waveforms captured from an artery in the arm, wrist, or finger. This provides a more comprehensive view of cardiovascular health and risk than traditional arm blood pressure.... The system is used in leading hospitals and research facilities worldwide and is considered a gold standard for assessing central pressure and arterial stiffness.

Anyway, seems interesting and not that expensive, $280 (with discount).   I asked my cardiologist friend who said he'd check it out. 

This Dr shows a demo:  https://www.instagram.com/reel/C-Dn2s3uZDC/?hl=en

The new Kardia mobile 6L looks interesting too, it detects afib, ConneQT doesn't.  

Bike sprints again, sunscreens

Today, did the same workout.  Very quick and easy, not much time.   Interestingly, it takes about the same amount of time to sprint 440m on the bike as it does 300m on the track.  This time, it was much faster.  

440m x 4 w/ 2:30 rest - max speeds 27.4, 27.2, 27.5, 27.7 mph

single leg squats 2 x 25 with 25 lbs

seated ham curls with bands

Still at 146 lbs.  ;(

Been relatively cool, humid and rainy for summer here.  Generally 70ºs not 80ºs and 60ºs at night.  Weather change coming, Wed - Fri dry and mid to upper 80ºs.  Swim time.  

It'll be a long time before I can start to train to even decide if I can consider competing again, but I'm sure preparing like it.  Doing something everyday.

Public Service announcement on sunscreen:

If you care about the toxicity of foods and healthcare products, check out https://www.ewg.org/ 

I like to train shirtless when in shade or mixed sun and I use a spray sunscreen to get every part of my back.  Or just my arms and legs when hiking in a t-shirt and shorts.  In general, spray sunscreens have a higher toxicity rating than lotions.  Even within the same brand, some formulas are very toxic and some aren't.  Some are very expensive, some aren't.   With the EWG toxicity rating scale from 1-10, 3 is about the best you can find for a spray sunscreen.  This is what I use because it has a 3 rating, is cheap, and is unscented.   It is pretty greasy but easy to wash off: 

Banana Boat Kids Sport Sunscreen Spray SPF 50, 6oz  Oxybenzone Free, Alcohol Free

https://www.ewg.org/sunscreen/about-the-sunscreens/928917/Banana_Boat_Kids_Alcohol_Free_Clear_Sunscreen_Spray%2C_SPF_50%2B/

https://www.amazon.com/dp/B00B2FXOSM?th=1

WARNING:  This company makes 2 or 3 other products that are supposedly for kids that have almost an identical product label that are rated highly toxic.  One is even rated 10 ... most toxic!

Gym / bike parts

 Did 20 min with light resistance on the recumbent bike.  Never got my HR much above 100 though.   I was happy to see they fixed the rotary hip machine.  So I did both that and adductors and abductors as well as some ham bridges and calf raises.  The recumbent bike is about the only PT that truly makes my knee feel better.   When I go to work and am on my feet, it still hurts.  I have about full range of movement.  

Ate really bad on Thurs after work.  My sin was a half lb of fried potato wedges. Today was better, a large plate of kale with carrots and tomatoes.  

Will be back in the gym tomorrow night I think.  Slow progress.  Hard to believe that I will not be able to run til Aug.

I ordered some new pedals and 160mm crank arms for my road bike.  They should make climbing even easier, even with my 52-36t crank.  Was thinking about a 50-34, but the shorter arms should make the hills a bit easier without going to a 34t.  Apparently my Shimano 105 2x11 crankset is outdated and extremely hard to find parts for.  I got the 160mm crank arms from Canada and they weren't cheap, over $100.  Probably won't be able to reach as high a top speed with the shorter cranks, but that's ok.

According to tibia measurement, 160mm is definitely appropriate.  I could have gone 155mm but would have needed to go off brand.  Probably won't get the parts before next weekend, so biking will probably start in 2 weeks.  Gently.

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:

2x100, 200, 300

Cool and windy today, partly sunny and about 60º.    I did some uptempo sprints with long rest in between.   Need both conditioning and speed.  This was just sort of maintenance.  

Hoka trainers on

stretches, drills, 100m, bands

100m - 14.10

Hoka rocket x2s on

100m - 12.88

200m - 26.97 (12.81, 14.16)

300m - 43.51 (13.68, 14.10, 15.73)

A gust of wind caught me in the last 100m of the 300m, but it was close to race pace.  Max HR was 181 several sec after the 300m.  Max HR after the 200m was 171 but it seemed to take a long time for my HR to come back down afterward to below 130.  I had to sit to get it down to 120; while walking, it stayed over 130 for 10+ min.  These were pretty hard effort sprints, ~ 95%.

Next workout will be a tempo set on Sunday.  Should be sunny and 70º. 

Equipment test

This is not my data but a test comparison of the Coros armband heart rate monitor and a Garmin HRM Pro chest strap.  Pretty close in performance.

forced taper - 300, 100, hills, rower. New HR monitor

Even after 2 days off from running, I'm still feeling a tad of nerve pain in the area of my '22 proximal ham injury.  This is in no way as bad as it was then, and it's just 'a feeling' more than anything being strained or torn, but it's a cause for concern and a damn unfortunate time, 6 days away from the National Masters Indoor Championship 400m race.   This is not at all a deal breaker and I will be well enough to race that 400m.   But, the 200m is in limbo.  I'm not 100%.   

I was going to just run hills today but I got to the track and warmed up, felt ok, ran a just 14.3 100m and thought, well maybe I can do a  4x300 tempo as planned since I'll not be running faster than 16 sec 100s.  I ran the first at 47.4 without much effort and pulled up after 120m into my second one out of caution.  

I then went to the hill and ran a 100m and 200m.   Short stride, cautious.  It was fine.   So, I decided the best and safest course is to cross train on the stair master and rower mostly until nationals.   I can get some killer endurance workouts on both machines, safely.  Kind of a shame though, this is the time I wanted to be doing speed, maybe a time trial or race.   

Hoka trainers on

stretches, drills, bands, 100m

Hoka Rocket X2 on

100m - 14.32

300m - 47.41 / 3min rest / 100m ~ 15

100m hill run 

200m hill run - 46

Concept 2 rower - 500m - 1:58 / rest 1 min / 500m - 2:02

It was a decent workout, despite the lack of specificity.  I really think I can benefit from some hard cross training and maintain the gains I've worked hard for to get where I am.  I feel really light and fast now.  

138.8 lbs after workout.

Moving forward, daily cross training on the stairmaster and rower.  One more light running hill session on Tues and thats all.  Honestly, taking 2 days off from running feels like a week at this point.  

Heart Rate Monitor

I got this Coros arm strap heart monitor because I found some readings on my watch monitor a bit suspect.  Specifically, I recorded a max HR of 185 during my last tempo set.  Didn't seem possible.   Well, that seems certainly feasible now that I've measured my HR at 176 after my second sprint on the rower today.  I also measured a low of 47 overnight in deep sleep.   Quite a range.  Max HR of 185 would be considered a normal maximum HR for a trained athlete age 35.   

speed, 300, 200, 3x100

 Amazing weather today, what a change from what I've been used to.   Low 60ºs, mostly sunny, light and variable winds.  Good day for speed.

Wanted to do a race pace 300m and then some, but not too much because I was planning to go back out tomorrow for a conditioning workout.  

I took my time warming up, band work, 100s, etc... but then I had an issue.  Ran a warmup 100m in sweats (~14) then took off the sweats after my band work and put on the Rocket X2s.  Ran a rolling 12.75 100m, not completely full out.  Then I did massage gun and rested for my 300m.  Just before I did the 300m, I did some aggressive dynamic ham stretches - where I plant one foot, grab the fence about waist high, and throw back the other leg while stretching the straight planted leg.  On the very last one, I felt something like a pop in the area of my previous proximal ham injury in my butt.  Wasn't sure if I had hurt myself so I tested it with a brisk rolling 100m, holding back a little, in 12.91.  Felt fine.  So I decided  to go for it and ran the race pace+ 300m.  Felt fine, was the fastest 300m I've run in trainers in quite some time.   The leg is a slightly sore, but it didn't hurt while running, and it doesn't hurt when I test the proximal ham under load with bands or bridges.   I finished with a 400m race pace 200m.   I don't know but definitely a vulnerability worth watching.   So, how bad could it be?  Not sure I'll run tomorrow, we'll see.  

Hoka trainers on

stretches, drills, bands, 100m, 50m

100m - 14.16

Hoka rocket X2s on

100m - 12.75

100m - 12.91

300m - 41.17 (13.06, 13.63, 14.48)

200m - 27.10

2 x 50m harness pulls w/ 90 lbs

The 300m was actually faster than I likely could maintain in a 400m race.  Adjusting for spikes, it would have been about mid 40s.  Even a last 100m of 17 would be 58 low at this pace.  My last race 400m split was only about 42.9 when I ran 59.30.  My 300m split was only 41.8 at Nationals when I ran 57.59. 

I finished with some 90lb weight pulls on the track.  I found some wire to bind the plates together so I could pull them on the track without breaking my straps.  Better friction and resistance than pulling these on turf.   Also, better footing.   

139.0 lbs after workout.  

This weekend, I'll be looking forward to seeing more results from my fellow masters racing.

gym: stair master, rower

Still 'snowed off the track' and taking a needed break from running, which is ok.  Next meet 18 days away and time to get in a good hard training cycle on the track before that.  Just treading water now and trying to keep some semblance of fitness and my weight under control.

Past two nights in a row I've done 20min Stairmaster hill program (level 15) and a short interval set on the rower, 3x500m w/ 1min rest avg about 2:04.  

Stairmaster is quite a good machine, far better for strength than those 'elliptical' machines,  but it is often abused.  Typically people (especially women),  cheat by supporting their body weight on the rails with their elbows, or locking out their elbows with palms forward.  Makes it a lot easier.  Ideally, when doing stairmaster, you should not attempt to support your weight with your hands and arms at all.

Last night, most of the snow was gone except on country roads like mine where there was still lots of snow and slush.  With the temps now in the 50ºs, and lots of rain coming, it will be gone today.

This semester is as busy as any I've had at the college and I hope I haven't bit off more than I can chew... have 25 total students at 2 colleges, an in person class and an online class.  In order to teach fewer days I'm doing a long one on Thurs, about 10 hrs.  

I want to be back to the track on Friday, upper 50ºs and a small chance of rain. 

Weigh is ok, hanging around 140 - 141 lbs

Last night... 

Racing for exercise

I'm going to race in Birmingham tomorrow.  The Sewanee team apparently cancelled.   I have low expectations because I've lost so much training time and fitness that I don't expect to improve on my times from last week.  Goal is just to break a minute.   (The last time I did this - ran 3 weekends in a row - I  ran that really bad race at the Emory meet - 61, from lane 2).   Since I have lane 5 in a full heat of mostly college freshman, I'll go.  It'll be crowded because most of these kids are slow (for college) and they have 6 lanes full.    With the weather as it is, I just need the training.  I probably won't be ready to race again til SE Masters in 3 weeks since school is starting next week.  The weather really has knocked me off my routine.  Also, foot is sore from 2 days in a row on that tight indoor track.  Did 1000m+ of sprints in there last night.  

Bought a second pair of Rocket X2 trainers so I can alternate them.  Found them for $172 + tax and shipping.  Regularly $250.   I really need to get on ebay and start selling off some of my shoes.  

 

600, 300

Cloudy and about 49º at the Sewanee track with occasional light mizzle.  Track was wet in spots.  Did my first overdistance run today.  Did not go well. 

Hoka trainers on

stretches, drills, 100m

Hoka Rocket X2s on

600m - 1:54.22 (34.78, 38.70, 40.74)

Adidas Takumi Sen 9s on

300m - 49.56

Was way short of my goals today.  Wanted to break 1:50 in the 600m, not even close.   My 400m split was a nominal 73.48 and I pretty much died in the last 200m.  I then put on the new Adidas after not full recovery, and ran a slow 49.5.  Was expecting at least 47.  My foot was feeling it a bit after yesterday's weighted squat jumps and I didn't really warm up that much.  A year ago, my first 600s were 1:48 - 1:50.  This is really going slow.  Just have to keep after it.  Will need to throw in a short speed session and another intensive tempo session before I try this again.

My poor workout was probably due to my lack of condition, cold moist weather, poor warmup, and being in the high 142's in weight when I started the workout.  142.5 lbs after workout.   

Unlike the reports I had received, the Adidas Takumi Sen 9s were not really much lighter than the Sen 8s.  Just a few grams.  At 5.7 oz, they're still very light.  

I returned the Nike VaporFly 3s to Running Warehouse and they sent me a message saying they were denying my refund due to lack of tags on the shoes.  BS.  Not only did they not have tags when I got them, there was a hair in one of the shoes.  I was pissed since I had purchased 31 pairs of shoes from this store in 15 yrs.  I called them and they refunded my money.   Geeez.   Those shoes were perfect when I sent them back.  I only ran 300m in them on the track.  Not like I went out on the road and scuffed them and wore them down.  Glad they did the right thing.  

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.   

300s, 100s, super shoe test

Beautiful weather continues in Sewanee.  80º today and sunny, calm winds.  Still lingering soreness from the stadium stairs on Friday, calves and quads.   Didn't really do an especially hard workout today, just some moderate 300s to try out the new super shoes.

Hoka trainers on

stretches, drills, 100m

Hoka Rocket X2s on

50m

300m - 47.90

Nike Vaporfly 3s on

300m - 47.59

Nike on left, Hoka on right foot

100m - 14.31

 Nike on right, Hoka on left foot

100m - 13.97

Didn't push it too hard today.  Maybe I'll attempt a 3x300 tempo next time.  Now... the shoe report.

HOKA ROCKET X2  vs NIKE VAPORFLY 3

This is first impression, more testing is necessary to determine the full characteristics of these awesome shoes.  

The Hokas look more like a normal shoe.  The Nikes feel more like a normal shoe.   

Both these shoes are listed as having an identical 31mm forefoot stack.  Measuring them, that's about right, although the Hokas feel taller.  The width is about 6 to 7mm wider in the Hokas at the widest part of the forefoot.  The Hokas weigh 6.7 oz, the Nikes 5.8 oz.   

The biggest difference is that the Hokas seemed to have a sweet spot on the forefoot, as if they're specifically 'tuned' to strike in a certain spot.  The foam feels bouncier than the Vaporflys, maybe a little firmer, giving the impression of running taller.  The Nikes are light, fast, comfortable but don't feel really remarkable in terms of responsiveness.  In fact, I think the Adidas Takumi Sen 8 feel more responsive.  The Hokas really feel more responsive.  

Also, due to the slightly wider footprint and more foam on the lateral side, the Hokas get the nod as being a bit more protective than the Nikes.   

Overall.... first impression:  nod to the Hoka Rocket X2.  

stadium stairs, new shoes, food sweetener

Yesterday morning at the MTSU stadium stairs.  It was one of my worst sessions on the stairs.  This 40m stair sprint is one that I've done 30x in a session (10 yrs ago).  Usually try to get 20.  Today, only could do 12, and took generous rest between the final 3.   2 yrs ago about this time I did 16, then a week later, 19.  I'm really out of shape.   By the end of these last stair sprints I was not even getting off the ground between the last few steps due to fatigue.   A reminder that it goes away fast.  I'm sore today.

I had my blood drawn on Thursday morning.  I tested my blood twice that morning.  Blood glucose was 77 and an hour later, 79.   I was up early on not a great night sleep to take my car in for some tire work.  Then had my blood drawn.  Was tired.  I'll bet my T-level will be low.  I think my T and my glucose was higher last time because I did some squats in the morning before my test.  Not really interested in T level, just want to be under 100 for glucose to get the wellness rebate.  After my blood test, I had a sandwich and some sweet coffee and tested it again a bit later, it was 140.  

 

Hoka trainers on 

stretches

12 x stadium stair sprints

141.0  lbs after workout.

I heard recently of a study linking zero calorie sweetener erythritol to negative health effects due to excessive platelet activation which can cause blood clotting which could lead to heart attack and stroke.  Not sure if this would show up in a blood test as an increase in platelets, or if it just enhances the clotting of platelets at a normal level.   Erythritol is in both sweeteners I use - a blend containing stevia and monkfruit.  Still preferred above sucralose and acesulfame potassium, but I'm going to do what I had been doing before, mixing it half and half with raw sugar, reducing my use of both.   Disappointing for sure.  

I got the Hoka Rocket X2s in today.  They are 6.7 oz, almost an ounce heavier than the Vaporflys.  Still very light, comparable to the Rincons.    Just tried them on, will probably not run until Monday if I'm smart.  The feel and fit is really different from the Nikes.   First impression is that the Nike Vaporflys are 'plastic-y' in the upper and non-flexible, like the Maxflys.  The Hokas in comparison are 'rubbery' in the upper and have a stretchy snug fit, a lot like my Adidas Prime SP2 racing spikes, and like the Adidas Takumi Sen 8s.  Not really easy to get on, but still quite comfortable on first impression.   Just walking around the house, these Hokas feel like no other shoe.  Very hard to describe except I feel tall and springy.

Planning to up my running workouts to 2x week - Mon/Fri.  

.

Gear and upcoming activity

Been fairly inactive lately, except for doing pullups and pushups and working around the house.  That's about to change.

Like an idiot, I bought both the Nike Vaporfly 3s AND the Hoka Rocket X2s.  I'm planning to run stadium stairs on Friday, and bike up Raccoon Mtn on Monday, so perhaps Sat evening, I can get on the track to test these shoes.  (Not going to run the stadium stairs with these)

I've received the Nikes, will get the Hokas by Friday.    I am happy to have found the Nikes in white rather than that neon pink that most are wearing.  WOW.  What a high tech shoe.  They are stunningly light for a maximum padded shoe.  They weigh about the same as my Adidas Takumi Sen 8.... 5.8 oz.   Astonishingly.... just a few grams heavier than my racing spikes.  The Nike Vaporflys and Hoka Rocket X2s have 31mm of forefoot stack and a carbon plate, compared with the Adidas and Hoka Rincons that have 27mm.  

They seem comfortable enough with an ultra light upper.  The laces aren't centered on top of the shoe but to the lateral side of center.  Like most elite Nike shoes, the upper does not seem at all stretchy or flexible.  The fit is good, lock down should not be a problem.  

The carbon plate is quite stiff so they should provide some energy return.   Will know much more when I get them on the track and try them along side the Hokas.   There is no way the Hokas are going to be this light, but the Hokas have always been super comfortable.  Most say they have a really good upper and glove like fit and lockdown.  We'll see.  The advent of the supper shoe continues. 

Fasting today for tomorrow's blood work.   Hopefully will make a dent in my stubborn fat layer.  

300s

Happy to have the facility to myself today in Sewanee.  First time on the track in a while.   Wanted to run some long sprints and wow, am I out of shape.  

Hoka trainers on

stretches, drills, bands, 100m, 50m

100m - 14.47

Adidas trainers on

300m - 45.31

Hoka trainers on

300m - 47.79

Yea, that first 300m wasted me.  I should have known it would be tough after a mere 100m in 14 got my heart racing to near 150.   The first 300m pushed my heart rate to 160.   Heart rate was just below 130 several minutes later when I ran the second one. 

The key to doing track workouts is to stay off my feet as much as possible the day of and the day before my workout.   The foot hurts afterward but there has never been any swelling or sign of trauma.

I've gained about 4 lbs of fat.  Was 143ish after the workout.  I want to reduce this week in prep for my blood work and physical... to get that refund.  Good motivator.   I ate very little today but did have a piece of keylime pie at the cafeteria.  Should be pretty light tomorrow.   It's probably like a difference between being 9% bodyfat during competition and 12-13% now.  Still generally fit, but not 400m fit. Even now I think I could still run my age in an all out time trial, maybe even 62. 

Fitness, V02 max, muscle tone..... it goes away fast.  

Fat, it accumulates fast.

Still thinking about trying some more padded shoes as my Hoka Rincons are getting old.  Looking at the Hoka Rocket X2 and the Nike Vaporfly 2 and 3.   There are good deals on the Nike V2 as the V3 is now out.  Both X2 and V3 are super high priced, $250.

UPDATE:  

Went with the Hoka Rocket X2s.   Can return them if I don't like em