Weight pulls, sprints

Saturday workout was cut short by a storm.  I went out to do some weight pulls and felt good enough after warmups to do a few sprints.  But did one too many.  Ran a 50m, then a fast 100m, then did 2x50 yd 90lb weight pulls.  Storm then came.  Was bummed I couldn't do more due to the rain and lightning, so I ran a hard 50m in the rain. Shouldn't have, knee hurt after.  Should have just quit while I was ahead.  But I ran a 13.8 100m in trainers, not bad for not having sprinted twice in 2 months.

Stretches, drills, bands

2 x 50m high knees

50m - 7.10

100m - 13.85

2 x 50m weight pulls on turf with 90lbs

50m - 7.40

Went swimming afterward.   Won't try running again for a while.  

MRI on R knee today, should get the report this week.  Not optimistic.  

Was 142.5 today before dinner.  12.6% body fat.  Going to continue with the weights and stuff.  The campus weight room was just renovated with many new machines.  They finally got a glute machine you can load up with plates.  That'll be good.  Should open this week.  

Lovely this morning, 6:00 am...

Slow bike climb, new track

Yesterday I did an easy bike climb with comfortable effort.  More of a general calorie burning and strength exercise.  3 min slower than Thursday's climb.  Really kept it in granny gear much of the time and rested on the flats.

Roark's cove bike climb

time:  26:05 min

Max HR - 174

Avg HR - 151

HR over 170 - 2:22

Avg speed - 5.33 mph

Even though I've been on the track just once per week in the past 2 weeks, my quads are sore from those minimal workouts.  Really goes to show the specificity of sprinting can't be duplicated easily.  My foot is still recovering from the alpine hiking and my shoulder is still recovering from the injury a month ago.  I can do pullups but barely do pushups, just a few.  

Huge difference in the heart rate summaries for these past 2 rides.  

Bodyweight not bad for off season and considering the dietary abuse during vacation.

145.4 lbs - noon Sat.

May continue today with another bike climb, take tomorrow off, then try the new track on Mon.

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

The new Sewanee track is beautiful.  I wish I could tolerate training more but I need to limit myself to just one running workout a week through Sept.  The ramp up beginning in Oct.

Out with the old and in with the new.

It’s with mixed feelings I say goodbye to Sewanee’s old Coughlan Track. I’ve trained on this track in all conditions, from a 5ºF windchill to a 105ºF heat index. I put in about 2000 training sessions on that old track in the past 14 yrs, it's where I earned 9 USATF National Masters titles and 4 individual World WMAC medals. Looking forward to beginning again on this incredible new surface.

hard climb with Scott

For the first time ever, I did the Roark's cove rd climb with someone, Dr. Scott is an recreational endurance athlete, has run marathons.  With the feeling of competition, I was motivated to go hard, despite my soreness from yesterday's first running.  Biking apparently doesn't do too much for the hams.

Hot, heat index in the 90ºs, possibly mid 90ºs.

Roark's Cove Rd climb - 22:30

Max HR - 185

Avg HR - 167

HR over 170 - 14:17

Avg speed - 6.2 mph

I was comparing HR with Scott on the way up and mine was generally 15 bpm higher.   He's 62 and peaks in the high 160s.

Moved my seat forward a little, made a difference.  Was better.  

Went swimming and had a rare beer afterward.  Good to be in Sewanee when it's warm.  

The Sewanee track seems to be finished and by the time I return, it'll probably be lined.  Feels good.  Looks... ok... I guess.  

First running in 8 weeks

The track is nearing completion at Sewanee. Should be done by the end of the month.  I decided to do one brief running workout on the brand new (artificial) turf soccer field today.  

 

Stretches, drills, bands 100m

Hoka Rocket X2s on

4 x 100m ~15.5

2 x 100m w/ 30 sec rest - 15.46, 16.40

3.5 min rest

2 x 100m w/ 30 sec rest - 14.48, 15.06

Nothing fast, just getting my feet used to running.  Didn't want to push it.  Felt the same pains as usual in the foot, otherwise, ok.  Definitely pretty labored, not in the shape for the specificity of running.  HR hit near 170 end the first 100 and near 180 on the second.  Going to take a few workouts but that won't be for a while.  Not planning to do more than one workout per week til probably October and not another one til last week in Aug when I get back from Europe.  

144 lbs after workout.

Might be on the bike tomorrow.  

New track.  Still trying to get used to the color.  Such weird contract - the gray track and dark purple exchange zones.  

Bike climb and more shed work, Sewanee track

 After some work on the shed, where I installed the roof of the back section, and cleaned up the area, I went to town to do a bike climb.  I suffered a bit more on this one because I did it after eating.  Not a good idea.  It was a minute+ faster than last time and my heart rate showed it.  I no longer measure my HR to recovery, I shut off the monitor after putting my bike in the rack, about 3 min after summiting the hill, so for this climb, 25:20 to summit, 27:28 total time including ride to car.  So, that will give me a more accurate avg HR and avg speed for the activity itself.   

Roark's Cove Rd bike climb - 25:20

Max HR - 186

HR over 170 - 10:33

Avg HR - 163

          Avg speed - 5.53 mph

Faster than last time but much more taxing. 

Putting this roof on was a challenge, having to cut these joists at precise length and angle - ends about 8º, and not having someone to hold the other end, had it invent tools to hold up one end while I screwed the other.  Next, epoxy the floor and get a truckload of gravel to put in this space.  There is no way to get the dump truck behind the shed so it's going to be real labor intensive to do it w/ shovel and wheelbarrow.  

I was disappointed to learn the Sewanee track will be predominantly gray with purple exchange zones.  I would have much preferred the reverse and in a poll I put up on the Sewanee FB group, nearly everyone agreed with me.  

It's going to look something like this.

4 bike climbs in 5 days

I did bike climbs M, T, W, F.  Always hard but getting easier and HR monitor shows less stress.  Here's a comparison:

Monday:

    Max HR: 192 .... Avg HR: 159 .... HR over 170: 15:36

Tuesday:

    Max HR - 186 .... Avg HR: 155 .... HR over 170 - 14:11

Wednesday:

     Max HR - 182 .... Avg HR: 157 .... HR over 170 - 8:44

Friday:

    Max HR - 181 .... Avg HR: 154  .... HR over 170 - 8:17

While much of the SE has languished under excessive heat, it's not been too bad here.  80ºs mostly, only one day this week over 90º.

Still the biking is sweaty work, but someone has to do it.

Despite the "pastry diet" ... I'm keeping my weight under control.  143 lbs this morning.  

Making progress on my shed construction.  Got the roof on yesterday, will do the floor and siding hopefully next week.  All this despite a shoulder injury

Tool shed project

Kirschstrudel

200m, 3 x 60m

Went to the Sewanee track today for my workout... and it was gone.  

GONE.  Shredded and in piles.

I knew this was coming and expected it, just didn't know when.  Turf gone too.

I'm looking forward to the new beautiful purple track,  but I do feel a sense of nostalgia for this track where I earned my medals and world rankings.  I've been out here in every month of the year, sometimes in extreme weather... everything from a wind chill of 5ºF to a heat index of 105ºF.  I must have put nearly 2000 workouts down on this track in the last 14 yrs.  

So, today... I went to St Andrews, which is actually closer to my house.  It's a decent track although no shade, no bathrooms.  

Quality sprints today.  Cloudy, W wind, mid 70ºs.

Hoka trainers on

stretches, drills, bands 100m

Hoka Rocket x2s on

200m - 27.38 (13.22, 14.16)

60m - 8.00 (4.37, 3.63)

60m - 7.86 (4.31, 3.55)

60m - 7.97 (4.40, 3.57)

30m - 4.47

The 200m was rolling, the 60s were from the line 3 pt stance, I measured 30m splits.  

Being so heavy, over 145 lbs, I was dubious I would run this fast but I had a little tail wind.  I woke up at about 146.5 lbs so I'm really a mess and have put on weight.  It's really inexplicable that I ran these 60s faster than I did with blocks and spikes a few days ago, even if it were after 2 hard 150s.  My 200m was hard and close to full effort, pushed HR to 179, 40 sec after finishing.  

I still may race Sat and not expecting much.  It may be my last of the season.  Need to be at least under 143 lbs.  My foot seems only capable of every third day of running now and with my track being resurfaced, maybe this is a good time to call it a season.  

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.     

Back from vacation in NY

It was great to see family, stay with my nephew, meet my grand niece, celebrate christmas and my parents 63rd anniversary.   Happy to have spent the time there with Roya, who met my family as a whole for the first time.  I was happy and surprised to see I did not gain a lot of weight, maybe a pound, despite eating carbs and sweets.  I am 142.2 lbs this Wed. morning.  Shows me that once you get to or near your optimum weight, it's not super hard to stay there.  Dietary lapses are ok for a day or 2 but need to be balanced out by a reduction in eating/ calories, if not some intermittent fasting.   I sometimes take for granted how much my environment, diet, and lifestyle contribute to my overall weight, wellness, and fitness.  Much harder to maintain when out of my home environment.  

What saved my fitness was the fact that my nephew has a full gym.  I did two brief workouts alone and one rigorous HIIT circuit with my nephew and his training buddy.  However, it was too snowy and icy to do any running.  The local tracks were not viable and I did not want to train on pavement.  Everything was ice and snow covered.  It was cold, never above freezing the whole time I was there, but at the peak of the cold, it was actually colder in Sewanee.   My Sewanee weather station measured a low of -4ºF and for 2 consecutive mornings, the temperature remained below 2ºF for 8 hrs.  The coldest ever recorded in the 10 yrs I've owned this house. 

My nephew's gym was ideal for me.  He had Concept 2 rower, hex bar, glute/ham raise bench, kettle bells dumbells, and many other options in his home gym.  

In my solo workouts, I did rower, hex bar, ab wheel, and glute ham raises.  Definitely felt the ab wheel the next day.

The circuit we did was 4 stations, each one minute hard with 30 sec rest.   The stations were: rower, kettle bell (75 lbs), single leg bench jumps alternating legs, burpees.   It was tough, pushed the heart rate to the 150s and a sweat.  It was good.  Nothing replaces the specificity of running but this definitely helped fill in some strength gaps.  Need to keep it up.  I was able to do sets of dead lifts of 6 x 215 lbs with no back pain.   

Here's Kris's home gym in his back yard:  

  

 

I expect to be back on the track today and hopefully tomorrow. 50º today with a warming trend. Could be mid 60ºs by Tuesday. I'm hoping to race again weekend after next.

On my way

In the Nashville airport waiting to start my trip.  There was a glitch with my reservation so I stood at the desk for 30m before they finally sorted it out.  Airport and security is NOT particularly busy as I had expected, just a little more than normal.  Everything seems on time.

Yesterday, did the bike climb up Roark's Cove again, but not as fast, just under 23 min.  Also did some drills and high knee running at the track.  Feels almost 100%, can only feel some minor soreness when I target the area with specific resistance/movement/stretches.    

Didn't want my last workout to be on the bike, but there it is... 

By the time I race in at least 3 days, I should easily be 100%, but... the real test is - will I have more in me than one race?   The ideal scenario is if there are only 2 rounds and 2 days rest in between, but that is unlikely.  The first round is scheduled for 6:40 PM Finland time on Tues., but on the results site it says 8:40.  Seems late but it's daylight until midnight there right now.  The magic number is 24.  If there are more than 24,  which is likely, then 3 rounds.  There are 27 checked in now, I would be 28, there may be more to add.  So, at least 4+ people would have to scratch for there to be 2 rounds.   Possible.  The 200m semi and final are tomorrow, so there may be some scratches after that.  

I'll probably go to the track and do some jogging, stretching on Monday.  

Wish I had slept more last night, woke up just before 4am and stayed up.

My hotel couldn't be in a better location.  I could almost walk to the stadium, it's about a mile. Good thing since gas is $10 / gal there.   Here's where I'll be:

Scandic Rosendahl and Ratina Stadium

600, 200s - Early morning workout

At just after 7am it was rising toward the low 70º with light winds, bright and sunny.   Just wanted to feel the middle distance pain a bit, practice my pace and decide which spikes I'm going to race in.  Rarely ever workout at this time.

Hoka trainers on

stretches, drills 2 x 100m

600m - 1:45.62 (69.09, 36.53) / 4 min rest/ 200m - 33.63

Nike Maxfly spikes on

200m - 31.69

No break throughs or anything fast, about the same as last time.  A final 200m at 38 would yield a 2:23 at this pace.  

Last night, I put on my Maxfly spikes and said, no way... too tight and uncomfortable for an 800m.  So last night, I put them on the stretchers, and today, I ran a last 200m with them and they felt fine.  I will probably go with them.  

Every 600m I run, it's hard to imagine running the additional 200m.  A 400m is going to seem easy after this.   It's going to be a thoroughly consuming and painful experience, but for less than 2 1/2 min, it'll be worth it.  What an opportunity to race at Hayward - America's $200 million track stadium.   Most probably once in a lifetime.  

138.8 lbs after workout.  

In the airport now.

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?

first timed 400m on brand new Mondo

 In Atlanta and was astonished to find a brand new squeaky clean 6 lane dark blue Mondo track at Marist school.  It hadn't even been lined yet, good thing I brought my metric wheel.  I was nice and soft compared with the old hardened and beat up Mondo that was there before.  Nice day, mid-upper 50ºs and partly sunny.   Usually schools are protective with their new tracks but I didn't see anyone at first, but then someone appeared across the field and started walking toward me as I was warming up.  I casually A-skipped away from him, and he turned around and left.  Good.  

The track had been laid lane by lane so you could see 'lane lines' where the seams were, so I measured each 100m in lane 5 and taped the marks.  I'm sure it was accurate, easily to within a yard.

I decided to warm up and try a hard 400m, but not 100%... being appropriately conservative on the first 200m.  I set my goal for 62 with splits of 14,15,16,17 or 29, 33.   Exceeded every split.  Not by any means an all out time trial.    

Hoka trainers on

stretches, drills, 2 x 100m

100m - 13.83

400m - 60.20 (28.71, 31.49)

4 x 100m on turf w/ 30 sec rest - 16-17

Even though this 400m was with my usual 3 step rolling start, I was in trainers and it gave me confidence that I could break 60 sec in a 400m if I chose to race in 2 weeks.  I didn't rig too much in the end since I went out conservatively.  My last 100m wasn't terrible at 16.3.

I finished with a brief tempo set of 100s on turf, working  on form.

I am closing in on race weight as well.  140.4 lbs after workout.  Lowest this fall I think.  

The new regime

 I'm not liking my new regime of cross training.  This slow steady-state cardio really sucks.  But, if I'm going to start the training season healthy, I have to take at least 4 week off from running.  I thought I'd be back sooner but the development of this lower ab strain called athletic pubalgia, is going to take time to fix.  I had it 10 yrs ago much worse.  The problem with this injury is that it's not bad enough to keep me from sprinting if I really want to do it, but it will just get progressively worse as it did in 2011 to the point where it hurt to get out of bed or sit up.  If it gets bad, it can be a chronic issue like plantar fasciitis, and I don't want that.  Fortunately, this is not nearly that bad.  

Looking back at my blog, I first started noticing lower ab pain in early June.  Didn't think much of it.  So, it got progressively worse over the next 2 months.  Still, it didn't hinder my performance significantly through my last meet.  It's the type of injury that doesn't feel too bad once you're warmed up.  It's basically a tendinosis that involves the attachments of the lower abs and my left adductor to the pelvis.  The only thing that really irritates it is the violent movement of sprinting where the torque on these muscular attachments is at the max.   

At the gym tonight, I can do quite a bit of training, but nothing like sprinting.  Stairmaster and rowing are going to be my mainstays indoors... which is going to get old real soon.  Biking outdoors.  

Glute machine seems ok.  I found the 65lb dumbells I use with this machine and will try them tomorrow night.  Abductor machine, prone and side planks are also good.  I noticed the adductor machine hurts in certain ranges, so I'll need to avoid that for a while.   

Also, doing a plant based diet for a while.  Really digging these dishes with veggies and konjac noodles.  What would I do without garlic and olive oil?   I don't know.  My weight is ok ... holding around 143 -144.  

I was hoping that I could carry my hard earned fitness into regular track training this early fall, but it looks as if I may not be running for at least another 2-4 weeks, and when I return, start with stairs and hills.  

There is plenty of time if I start running again by late Sept... should be race ready by Jan.  So, in the mean time, this will be my world... actually fortunate to have these facilities available every day:

Stairmaster hill program  -  25 min

Concept 2 rower - 2000m - 9:30 min

weights 

 

Gym and track meet schedule

I was at the gym tonight doing my favorite machine, the rotary hip-glute machine and while carrying dumbells out of the free weight room I was confronted by a student football player who told me I can't take the dumbells out of that room.  I had to refer him to the Assist AD if he had a problem, and ignored him.  The thing is, I've been adding weight to this machine for several yrs, and just repaired it.  It's working fine and if it breaks, I'll fix it again.  I really believe no one at Sewanee cares about this 30 yr old obsolete machine more than I do.  The thing is... all these college athletes and coaches will be gone in 4-5 weeks, drinking beer by the lake, and I'll be still here, training in the gym alone and on the track in the sweaty hot months of May, June, and July, getting ready for Nationals.  I don't need to have someone to telling me what I can't do in my training, especially a kid.  Been at it for a decade.

Tonight, I did 5 x 45-50 w/ 300 lbs.  150 lb stack + 2 x 75 dumbells. 

Lee University Track Meet

Lee just changed the schedule for the Flames Invitational on April 9-10.   They moved the 200m event to Friday 5:00 pm and the 400m is 12:20 on Sat.  I'm thinking about running both races and getting a room in Cleveland, TN on Friday so I don't have to drive back to Sewanee during Friday rush hour.  It's only 84 miles from Sewanee, but you have to drive through Chattanooga which is frequently problematic.  So, we'll see.  

Gym, in between storms

With temperatures at 12º and the track snow covered, I had the Fowler center gym and indoor track to myself last night.  Despite cancelling classes, the gym was open it's usual hours to 8PM.  The main roads weren't too bad, especially in comparison to the roads in the NY I grew up driving on, and my truck does extremely well in 4x4, a mode that I've been driving in for a week.  

Last night I did numerous blocks starts with spikes and ran 3 x 50m sprints from blocks, best one was 6.7.  My start reaction times on my Sprint Starter app again averaged about 220ms, with some below 200ms  (0.2 sec).  I was a bit hobbled with a sore foot, but it feels better today and I have a small window of opportunity this afternoon before the next storm comes where I may be able to run a little on the track.  Not much, maybe just a 600m or something.  The sun should melt the snow on the track by mid afternoon before the rain and snow come.  It will still be cold, just above freezing.

I saw the track team there, it looked like an exercise class.  No running.  They can't compete this season as the college has forbidden away meets and do not plan to hold any home meets.  Sad for them.  

At the gym, I found I could use the new dumbells to add weight to the glute machine as I've done before, last night I added 70lbs, will try more next time.  I also get a workout carrying 50-70 lb bags of firewood up my stairs.

Will be back at the gym tomorrow night, and hopefully on the (wet) track in a few hours.  

This is what it looked like yesterday at the track.

well, well... looks like I will have an indoor race

Thanks to my friend Lyon, I just got tipped off that there is a new state of the art indoor track facility holding a masters meet in Louisville, KY on March 20.  

The Norton Sports Health Complex in Louisville just opened a $30 million indoor hydraulically banked indoor Mondo track.   This is a great addition to indoor tracks in the area.  It's a bit further than the Birmingham, Crossplex, but nevertheless, a welcome addition.  Driving from Sewanee, it's almost 4 hrs, so I'd leave from M'boro.

In addition to the Masters Meet they have on March 20, they have a few all-ages meets, first one is on Feb 21... the meet info says they're open to "open and masters" ... but the registration page strangely isn't set up to register unattached.  (All masters are unattached).  Seems a bit disorganized.  I emailed the meet director, see if he gets back to me.

WOW... Band new banked MONDO:

An indoor meet

 It looks like the Virginia Beach AAU Indoor Open and Masters Championships will take place after all on Saturday evening, March 6.   Already, a number of my colleagues have signed up.  Unfortunately, the schedule does not permit a 400/200 double, they are listed as consecutive events, so I'll just run the 400m if I go.  

This meet is appealing for a number of reasons.  First, it will be my only chance to log an indoor time.  Second, it is an incredible brand new $68 million facility and fast banked beautiful blue track (see below).  And third, they've scheduled it so the masters and open will be a different time than the youth, so less people, less risk.   With USATF Nationals cancelled, this meet may function sort of as a Masters Indoor Championship.  Right now there are just about 30 people signed up but they will cap the meet at 200 so I should decide fairly soon.  It will be definitely safer than racing at a huge indoor meet in Birmingham next weekend, and by March, hopefully infections will be decreased compared with today.  They will probably have a small turnout so I'll likely run with younger and faster masters if I go, based on seed time rather than age.  Mike B. is in the M55 age group and is entered... he ran sub 56 in the 400m 4 or 5 times in '19.  

I can fly non-stop from Nashville round-trip, hotel for 2 nights, and car all for $452 right now, which is good.  It cost $50 to enter + $16 to join AAU.  

Right now, it's still a dangerous time.  7 day avg coronavirus death rate in America is 3238 as of today.  I'll probably make a decision on this in the next few weeks.  Tomorrow looks like the first day where it will in the upper 50ºs and fair weather for training.  Just rested today, have a slight groin issue that I want to get past.  

The brand new VA Beach Sports Center - site of the AAU Open/Masters Championships, March 6

6x200

Low 60ºs and sunny and breezy at the St. Andrews track today.  Wanted to do the 150 tempo workout today on turf but both the turf fields in Sewanee were occupied by sports teams.  

So, I ran on the track instead.  The field is natural grass and a bit too irregular to train on, but I did my warmup runs on it.  

Hoka trainers on

stretches, drills, 2x100m strides

2x 200m w/ 1 min rest ~ avg 30-31

2x 200m w/ 1 min rest ~ avg 31

2 x 200m - 30, 29

These weren't fast, just maintenance.  The last 200m was the fastest and the hardest.

When I got to the track, St Andrews was a ghost ship, no one there except there were these 2 faculty just leaving the area.  They looked at me as if they'd never seen a track athlete on that track in their life.  They continued to gawk at me for several minutes, shading their faces as they looked directly into the setting sun.  It was weird.  They apparently made a call to report me and about 20 min later, one of the track coaches came up to me in a golf cart.  Dan seemed like a good guy, almost 20 yrs my junior and quite obese.  I introduced myself as a Sewanee faculty member.  He informed me the campus was closed due to covid.  I responded, "Well, I guess that means there's no one here and there's no threat."  He agreed  said, 'ok, carry on, and nice to meet you.'   LOL   Perhaps he had a modicum of respect for a guy old enough to be his dad, solo on the track, sprinting 200m repeats.

I think my foot took a bit of a beating today so I hope the turf will be available next time.

I've gained some weight but ate light today.  144.3 lbs after workout.

JAC Summer Track Series

Jacksonville Track Club Summer Series seems dedicated to holding meets as scheduled in their spring summer series.  They've published this add to show their commitment to safety.
Meets Schedule:  May 31, June 6, July 18, July 25, August 8

Location will be at the exclusive private school, the Bolles School which has excellent facilities, a history for athletics.  Bolles has produced 13 Olympic Medalists in swimming.