bike climbs, 6x100 hill sprints

Same workout as Tues, except I chose a different and longer hill.   One hill was about 325m, the other about 400m.   I did each 5x, 10 hills, sprinting on the bike with my butt off the seat.  

After a rest, did 6x100m hill sprints on the street.

Hoka Rincons on

Bike climbs - 5x400m and 325m

Stretches

6 x 100m hill sprints - 14.44 - 15.78

The first hill, I ran as a warmup in 19 sec, then sprinted the next 5.

Rain tomorrow and definitely no running.  I've run 6 of the last 7 days.

139.3 lbs after workout.  

Pre Nationals training plan:

After no running tomorrow, the next 12 days I'm going to try and replicate the training I did last year before I peaked with those 2 consecutive time trial days last year where I ran 57.7, 56.8.  I did notice that during that time I did two of the dreaded 'split 700s' and two hard tempo sets: 4x3 and 4x2.  That would be a tall order to cram into the next 10 days, but I may give it a shot.  I also ran an 800m on a recovery day and had 2 relatively light days and some weight pulls.  Have a 'plan A' if I race at Emory Sat, and a 'plan B' if I don't.  Built into the schedule are some consecutive workout days but also 2 consecutive off days next week, Wed-Thurs, and a couple low volume days, and a day off for travel.  It's a ball buster of a regime, we'll see how it goes.   So it starts on Sunday with a 'split 700.'

Although I didn't register for the meet, they gave me lane tomorrow at Clark's meet!   LOL...  I'm NOT going to race.  If I didn't workout so hard today, I'd be tempted and if the weather were better.  I have to decide if I'm racing at Emory on 3/16 by Wed. morning.  Depends much on the weather.  

Also, I was mistaken in a previous comment.  Roland G. is still in the M55 age group so the M60 WL is still 58.40, but that will likely change after European Championships.  It's a bigger meet than US Nationals.  I think mid 58 and maybe a WL is in my wheel house with my A game.  

The 4x400m M60 WR attempt isn't completely off but at this time, dubious.  Jerry asked me to join him and Oscar for an attempt but with those guys, very doubtful.  After pressing me on it, I just told him that 1) we'll see if it's possible based on times run in the 400m final; and 2) if we want to take a shot at it, we'll choose the 4 fastest guys and go with it.  Vadim is in for a 4x800 WR attempt and if he does it, he may not even race the 400m, and he is one of the only guys I think can break 60.   Without him, the 4x4 WR attempt isn't happening.   Otherwise, I'll just run with my team.  Frankly, club relays and medals are fairly meaningless to me at Nationals compared to a possible WR, but Penn is a different story.  Want my team to win at Penn.    

hometown meet

I said I'd never race a long sprint on Sewanee's tiny flat 160m indoor track because a good time isn't possible...  5 turns for a 400m and just a 22m straightaway.  But I did, and it went pretty much as expected.  Ran a 60.56, which would still be #1 in US, despite the slow track.  It was a decent workout on a really cold day, and a luxury to run in a track meet just 12 min from my house.   I actually finished ahead of a few college guys, real stragglers.  My 62nd college meet over age 50, and my 5th 400 of the season.  

Tough place to race because there is no place to really warmup, I was running 20m sprints in a back hallway.  

Masters Rankings

Still #1 in US in the 400m, but knocked down a peg in the World Rankings to #3 as Mike V. posted a 58.74,  0.10 ahead of my SB.   R. White also broke 59 with a 58.93.  Nationals registration deadline is a 4 days away.  The competition should become clearer by then and whether we have the horses to attempt a WR 4x4.  

No meets til a possible Berry College outdoor meet on March 2.   That very much depends on the weather and getting permission to enter.  I've never been denied entry there so, I expect I'll run.  I have an opportunity for a good 2 week training cycle before then.   With the consecutive days of training and so many meets, my foot is a bit sore so will not run til tomorrow, Monday.  

USATF SE Masters Regional

I had a pretty good meet, no SB or WL, but it was my 2nd best time of the season:

    59.22

It did feel pretty weird running indoor track in FL on an 83ºF day, but was pleased to see the facility.  Great track, reminiscent of Albuquerque.  It pains me to know that I won't be racing here for World Championships next yr because I have zero chance of a medal at age 64 1/2 in my age group.  It's just not worth asking for the time off from work.  I likely could make a US relay team, but that's about it.  In fact, that relay team will easily smash the M60 relay records if Francoise and Getulio are healthy.   It would be great to be a part of that team.  Getulio, WR holder in the M55 400mH ran a stunning 56.1 Sunday.  I'll ask the question if it's possible to qualify for a relay based on previous times and not enter any individual events.   Dubious about that.  

I was dubious about this meet because of the travel and lack of sleep the night before, my upper ham and foot still slightly sore, but it was fine.  I did rig a little in the end but it was ok, just the last 15m.  Not super aggressive first 200m.  My first 300m I ran almost even splits.   Still don't have the last 100m.  

Splits were about: 

200m/200m: 28.38/30.84

200m:  28.38 

200m - 300m: 14.47 (42.85) 

300m - 400m: 16.37

Still #1 in US M60 400m, #2 in world. 

 

 

 

4x200 tempo

 Nastyish day again, 37º, dark, cloudy, N breeze, track partially wet.  Yet another grueling tempo workout, one that I dread and don't do too often.... 4x200 with just 60 sec rest in between.  An ass buster.  Like last time, I went into the mens room and did my final band work and massage gun before launching in.  The mens room at the track is small and fairly filthy.  Just enough space to do my band work.

Hoka trainers on

stretches, drills, 100m, 50m, bands

Hoka Rocket X2s on

4 x 200m w/ 1 min rest - 30.13, 31.48, 32.22, 34.33  (Avg 32.04)

It was really hard.   On my knees for a few minutes after.  I really thought I might bail on #4 but I made it.  Looking back to about a yr ago, I did just that, started out with similar times and bailed on #4.  My best set of these last yr was just before World Championships in late Feb. I did a set in avg 31.2, but it was better paced, started a tad slower than today and I was a tad lighter.  I also ran a set in May of last year that was 0.6 sec slower on avg. than today.    I did one in early Jan last yr 0.5 sec faster on avg but with 75 sec rest.  

139.1 lbs after workout.

World Masters Rankings

I've been surpassed as world rank #1 this past weekend by the European Champion, Bernardo from Denmark who ran 58.41. He's 2+ yrs younger than I, real fast.  Ran 56.93 and 25.03 outdoor last yr.  In '21 when I was his age I ran 57.81 and 58.30 indoor.   Hopefully,  will be able to back to that speed by indoor season's end.  

2023 USATF Masters Outdoor National Championships - Day 4

Well, I won the 200m.  

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

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

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

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

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

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

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

Finish of the M60 200m Championship Final

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

2023 USATF Masters Outdoor National Championships - Day 3

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

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

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

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

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

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

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

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

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

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.  

Day off, swim, resistance

First day of no running in 5 days.  Swam across the lake, did some squats, pullups, pushups, core work.  

Nationals is coming up.  I race the semis 2 weeks from tomorrow.  As a preview of my competition, the Nat'l Senior Games will be run early next week.  

Got bumped to 6th in the World Rankings, the Belgian / Netherlands champion ran 58.75.  Might be a good goal for this weekend's race.  Frankly, I'd be lucky to remain in the top 10 by season's end.  European Masters championships aren't until late Sept.  Sure would be great to go.  

Sat's meet is another huge youth meet.  I'll probably be the only racer over age 25 there.  In my open division, just me and two 49-50 sec college guys.  Hard to know when I'll be racing.   

Due to possible evening music rehearsals and to get a little heat training, I'll go out in the hotter part of the day tomorrow.  It's been forever since I did any blocks, acceleration, or max velocity stuff so tomorrow I may hit that a bit if it feels ok.  

Shawn sent me my Sat. finish photo from the timer.  Looks like 58.96 to me.  Surely my torso hit the line .001 before this photo.  

Also, that video that I quoted from on my last post was in error when it said no man less than 6' tall has run under 44 sec. FALSE. Rusheen McDonald Jamaican record holder (43.93) is 5'7". Yousef Ahmed Masrahi is 5'9" (43.93). Lee Evans is 5'11" (43.86). Larry James 5'11" (43.97).

brief tempo - 2x200,100. 150, weight pulls

Third day in a row on the track, 7th day of the last 9.  Weather is great but about to change.  Low 70ºs at sunset, SW wind, sunny.   The forecast is dry all week but getting into the 90ºs by Thurs here in Sewanee. Problem is, for Saturday's meet, the heat index will be pushing 105º in Nashville.   Air temps forecast to be in the mid 90ºs.   Thinking I should do at least one workout in the heat and sun this week.  Forecast for Thurs in Sewanee shows the heat index peaking on Thurs about 95º at 4pm.  

I was thinking I could make some gains by doing more frequent and lower volume workouts early in the week, and take Wed and Fri off.  Without the soul crushing volume tempo workouts I can tolerate consecutive days.  Definitely feel like I'm starting to get lighter and stronger.  

Hoka trainers on

stretches, 100m, bands, drills

2 x 200m, 100m w/ 1 min rest - 27.65, 29.85, 14.57

150m - 19.41 (6.09, 13.32)

2 x 50m

4 x 90 lb weight pulls - 80 yds

I was expecting I'd get 3x200 w/ 1 min rest but I didn't make it.  Guess my first one was too fast, so I just ran a 100m as my last.   I rested and ran a 150m about 400m race pace or a little faster.  I'm thinking I'd like to run somewhere around 20 + 22 = 42 for my 150 race splits to 300m.  (Or 27.2+14.8 for for my 200,100).  Then I need 16.5 to run 58.5.   

I noticed Sydney McLaughlin ran her first 200 one second slower last weekend in NY than her previous race, and she finished with a net gain of about 0.2 sec.   It's a fine line.  

I think I'm getting stronger because I was able to pull the 90 lb weight plates 4x80 yds.  When I first started, I could barely make half that.  

Getting my diet together.  Finally back under 140 lbs after workout: 139.4 lbs

World and National rankings

Saw the results of French Masters Nationals.  Medalists times in M60 400m were 59.13, 59.15, 59.25.  Phillip, who beat me in Poland took 2nd, former world champ Benoit Z. took third, and a new guy in the age group, Xavier, took 1st.  So that bumps me to 7th in the world.  All the more reason to break 59 this coming weekend.  

Nationals registration is complete.  Ron has run 58.39 earlier this month and is US #1.   Pete, new in the age group is certainly capable of 58, as he ran a 58 split at Penn.  So, it'll be a challenge to medal, hard to win.  But that's why I train.  

400m event run in new spikes

Spikes make a difference.  I guess I like 'em.

Beautiful weather, upper 68º and sunny.  Light S wind.

I got the new Adidas Prime SP2 spikes.  Initially I was pissed because they are more than an ounce heavier than advertised.  I had seen spec sheets saying these were 4.2 oz in sizes larger than mine.  Mine weigh 5.68 oz, about 0.4 oz more than the Nike MaxFlys.  It leads me to believe that these are a different production run from the same model black shoes the elites were using last year.  Perhaps a heavier nylon sole, which looks shiny on these, not like the black ones.  More on the shoes later.

Hoka trainers on

stretches, drills, bands, 2x100m

100m - 13.85

Adidas spikes on

100m - 13.26

400m - 57.72 (13.66, 14.15, 14.15, 15.76 / 27.81, 29.91 / 41.96, 15.76)

The first thing I did with these spikes was to run an easy 100m, somewhere around 400m race pace.   It was way faster than I expected for the effort.   I had intended to run sub optimum first 200m split, goal was 29/30.  I was way under 29.  My pace awareness is out the window with these shoes on.  I ran the last 100m into a slight headwind but 15.76 is a bit slow for the last 100m.  My 300m split about 42 was about optimum.  So, what started out as a calculated sub optimum pace, turned out to be pretty darn close to or right at an optimum event run.   I don't want to read too much into this because it was self timed w/ rolling start, but it would be the fastest time in the world right now.  And it felt relatively easy, no rigging.  Fastest training run in 2 yrs.  And this was not intended to be an all out effort / time trial.   Unexpected after a fairly subpar workout yesterday.   But yesterday's 27.4 in trainers would probably been mid 26s in these shoes.  

As I mentioned, I was ready to send the Adidas back until I tried them.  A fraction of an oz in weight is negligible compared to fit, feel, performance, and function.   You can lose several times as much weight by taking a pee.   I haven't run in these enough to make a final judgement but they are supremely comfortable without socks and don't seem to beat my foot up as much as the Maxflys.  They seem a bit narrower and more 'focused'.  They do seem bouncy, snappy, and tall.   I just may use them at Nationals.  Will decide in a few days.  Definitely a confidence booster.

138.2 lbs after workout.

I see that 2 Frenchmen M60 guys ran 58 at French Nationals.  But, only one of them will be at Worlds.  Lot's of competition.  Finally some results coming in to knock me down a few pegs in the rankings.  

Quality 300, even split 400, sled

Sunny, 60º with a SW wind.   It's been 2 weeks since I raced anything close to race pace so I said today is the day, and it went well.  

Hoka trainers on

stretches, drills, 2x100, bands

50m - 7.01

Adidas trainers on

50m - 6.32

300m - 41.72  (13.12, 13.70, 14.90 / 26.82, 14.90)

even split 400m - 62.10 (15.00, 16.10, 14.97, 16.03 / 31.10, 31.00)

3 x 70yd 140lb sled pulls

I started with an easy 50m, then a more aggressive 50m in the Adidas.  Felt OK so then I set out to do what I wanted to be an even split 300m (3x14 sec = 42).  So bad is my pace awareness, the splits were way off, well under 14 for the first 100m, and well over for the last 100m.    Still, a 41.72 300m would = something like mid 58s (assuming 16.8 on the last 100).  Wasn't that tiring and actually felt like I was holding back a little.  

Before full recovery, HR around 124, I set out to do a neg split 400m, which turned into an almost exact even split 400m.  I was planning on 32/30, but ran 31/31.   Not too bad.  

I then went to pull the sled.  I tell you, this is a workout I'm really believing in.  It's essentially weight lifting with a great deal of specificity to running.  Sprinting all out for 70yds on turf dragging 140 lbs is a serious workout, and 70 yds is pushing to failure.   After each sprint, I'm on my knees and resting several minutes before the next one.  

Lighter than I've been in a while, feel like I'm getting my mojo workin' and making some progress.  Yesterday I took off except for one set of my indoor circuit.  Lately have been also exercising my fingers with some Bach, late night recording in the church.  

138.7 lbs after workout

Race Sat?

I'm considering racing in Louisville next weekend.  I think I'm healthy enough, and it is the same exact track where Nationals will be held 3 weeks later.  I could use another race.  I may have a work conflict but hope to work it out.  It doesn't cost much to register so I'll register and if I get a bad lane, I just won't go.  They're running Masters and Open together and there are 5 entered now, all faster.  As it stands now, I'd get lane 1.  If one more person enters, then I could get a better lane.  It'll be a last minute call.  

Amazingly, my Jan race of 59.42 is still #1 in USA M60 after 5+ weeks, and #2 in the world indoor.  My #1 US competitor Ron, logged a 60.36 this past weekend.   

World record 4x800 attempt - off, then on

I got word last night that Paul, one of our 4x8 relay members backed out.  So, it looked like it was not going to happen.  Then, Dave recruited Mike L., another M65 guy who accepted the challenge.  I think he will do the job.  He finished just 2 sec behind me in '21 running a 2:20, and last year ran 2:27  So, I think he's capable of running close to our prerequisite 2:27 needed for the WR.  

Finger exercise:

https://youtu.be/ULE61zQBSI0

4x300m tempo, sled

Mostly sunny, 50º,  N-NW wind.  It had been 2 weeks since my last 4x300 intensive tempo.  It was a killer workout as usual, but I didn't one up myself from the previous 4x3.  So, I did a few sled pulls afterward.  I really wanted to complete the set so I started a little conservatively.  

Hoka trainers on

stretches, drills, 2x100, bands

Adidas trainers on

4 x 300m w/ 3 min rest - 48.34, 49.97, 51.51, 52.47 (avg 50.57)

Hoka trainers on

140 lb sled pulls (to failure) on turf  - 70 yd, 55 yd, 70 yd

Always nervous about this workout because it is always painful, but I need to start doing it at least every week to 10 days.  The last time I ran a faster average because I took it out on the first one and just survived the last one.   In that set my first 2 were 46.63, 48.48 and the last 2 were 51.54, 53.78.  It was pretty taxing, couldn't do much afterward, although today's workout seemed just as hard, despite a 0.46 slower average.  And I recovered today to do the sled pulls. 

I'm feeling ok and ready soon to start upping the speed. Tolerating these consecutive training days pretty well.  So, I'll probably be out Sat., off Sun., then Mon, Tues.  Not sure about Wed.

Getting back to race weight, 139.2 lbs after workout.  

Nationals early regular registration has closed.   Looks like Nationals M60 400m will be between Marcus, Ron, and me.   It could go to anyone, as we've all beaten each other in the past.   All of us should run under a minute.  It will be good competition.  The 2 fastest guys in the 800m are from Canada and are competing unofficially, and from the US, there is one guy faster than me in seed time, relay teammate Joe who won the the Hartsthorne masters indoor mile in 5:09.  He ran 2:17 indoors in the 800 last yr, so he's the favorite.   The Canadians are 2:13 and 2:15 guys, the real deal.

Also notable, Jorgen A. from Sweden ran 24.95 in the indoor 200m, first time the 25 sec barrier has been broken in the M60 indoor 200m in 9 yrs since Bill Collins in '14.  Clearly the favorite to win Worlds.  Just 0.13 slower than my World Championship run in S. Korea in the M55 age group.  

Biking, thoughts on the off season: medal summary and all time rank

Monday, after a leisurely bike ride, I went to the track and just went through my warm up, no running.   Tuesday, I did a vigorous bike up the mountain in about 22:30.  Good workout.  I need to get on some upper body and ab work.  May go to the gym tonight.

Although I probably won't try to run anytime soon, I do think I may not take too much time off.  Alan says whenever you stop running, you are 'detraining'.   So, after some time, I may try to run once a week to see how it feels.  If there is sign of injury, I'll back off.  Long sprint running fitness goes away very quickly.  Like in 2 weeks or less.  

Looking forward to practicing this new piece written for me, and getting back to music.  This week has been complete relaxation.  I've just started to unpack.  Going to be meeting with my students Monday, hopefully rehearsing the new piece Tues then Thurs up to NY with Roya to meet family.  It will be the first time in several years we'll be all together.   

Warm today, feels like summer again so I'll probably swim and bike.  Love it.  

----

Even with my injury this season, my 400m still ranked #3 in the US, #7 in the world in M60.  Happy to be able to win a Silver at Nationals - even with my B-game.  I even ranked 4th in the US in the 800m in M60. 

Individual Medals - The Silver I won in the 800m was my 7th Silver Medal at USATF Masters Championships overall since I started masters track.  Add to that the 7 Gold, and 2 Bronze, 16 USATF Medals.  4 World Medals - 1 Gold, 1 Silver, 2 Bronze.  The only other notable medals were my Silver in the Penn Relays 100m, and the Gold in the NCCWMA World Regional.   I generally don't collect local and regional medals anymore.  

All-Time Rankings:  

Nothing I did in my previous age group M55 ranks as highly as my season's best 400m in '21.  (My best M55 mark 55.17 (indoor) is just the 50th fastest in M55 and 36th fastest age 56+).

 - My 56.23 ranks as the 16th fastest all-time in M60, and the 8th fastest age 61 and above.    

 - My 25.36 200m last year ranks 47th in M60, 20th age 61 and above.  

Stairmaster, a few weights

Did stairmaster tonight, and one set of weights including adductors, hams, abs.   Tested the ham with a long lever bridge.  Feels better now than in a month.  

Tomorrow is a really nice day.   I'll probably bike up the mountain and continue with some rehab.   Weighted RDLs and lunges are really helping.  Need to do more core work. 

I think French Masters Nationals conclude tomorrow so it will be interesting to see what Benoit Z. has if he races.  He's already run a 2:15.18 800m and finished 2nd by .04 sec.  That I think this may be the last significant indoor masters meet this season that could shake up the rankings.  Patrice C. ran an amazing  25.11 200m during this meet, the fastest in M60 since before the pandemic.

Been really enjoying watching the World Championships from Belgrade, what a 60m final!

Hills

 Cloudy, mid 50ºs in Sewanee.  Entering a wet cloudy period which will be followed by a cold blast toward the weekend.   

I'm about 90% sure I'll be cancelling Indoor Nationals.  I still have minor pain when I run on the flat, but I can run hills.  Dr. Allan's advice about training through some pain hasn't worked in 9 weeks, so time to change course.  No more running on the track until pain free.  No more aggressive rehab.  I'll do strengthening and cross train but nothing that affects the injury directly.   

Running hills is like running high knees.  The 'eccentric motion' of forward and back is shortened and it is more vertical.  This will be my go to workout til I can run pain free.  May cut it back to 2x week and go to the bike.  If I can get back to the track full scale in 2 or 3 weeks, maybe I'll be ready to race at Berry College in mid April.  Definitely don't want to push it.  Chronic injuries are season and career enders.  

Hoka trainers on

stretches, drills, bands, 2 x 50m

12 x 100m hill sprints @ 80% effort

It was a decent workout.   Fairly painless in regard to the injury.  The steeper the hill the less the stress on the injury, which seems like an oxymoron, but it's true.  I'm taking the steepest section of paved road I know of and it's where I'll be for a while.  

142 lbs after workout

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

European Masters Championships started today.  Looks like Mike V. will probably win since Benoit is out, (maybe injured like me?)  I fully expect Mike will surpass my WL 400m tomorrow in the final.  He ran 59.5 in his semi and is the only person in the world in addition to myself to break a minute in the M60 400m.  I'm sure John W. will win the 200m if he's healthy, and run under 26.  Never imagined my 26.3 would still be a WL at this point.  

Was happy to see Willie post a correction about his supposed M60 100m time of 11.70.  Everyone with any sense knew that was an error.  I feel bad for him since he apparently believed it.  

600s, hills

57º, sunny and with a S wind at the Sewanee track.  I was determined to put in some volume today.   

Hoka trainers on

stretches, drills, 2 x 100m

2 x 600m - 1:48.31, 1:48.43

200m hill sprint - 42

100m hill sprint - 21 

Pretty close to the same workout I did in mid Nov with very similar times.  Kind of daunting to see I'm back where I started 10 weeks ago.  

I can still feel the injury when I kick my leg out and back fully extended.   Doesn't stop me from running 93%, but I must be at 95-96% for 400m race pace.  

141.5 lbs after workout

Next workout will be tough conditions again. Cloudy, windy, freezing temps on Friday.

Masters Rankings error:

I supplied Masters Rankings with the FinishLynx photos of the 12/18 meet at the Crossplex which proves the M60 WL indoor 200m time to be misattributed (to an M27 guy).  Alvin M. did not run the 200m, although he is presently the WL.  Hopefully they will respond and correct this.  They haven't yet.  

first speed

Today was warmer than forecast.  Was supposed to be in the 30ºs but it was in the 40ºs and sunny, NW wind.  I got out there in mid day.  Since it was relatively warm, I decided to up the tempo slightly and do some quality.  I started with some cautious 50s with my sweatpants on before the 3 x 300.

Hoka trainers on

stretches, drills, bands, 2 x 100m

2 x 50m - 7.37, 6.82

3 x 300m - 43.78, 43.56, 45.87

The 50s were not real fast compared to what I was doing 12/16, actually breaking 6 sec in a flying 50m.  It'll be a month I think.  My fastest 100m split today was only about 13.5, so not real fast yet.

The first 2 300s were fine, 2nd 300 more balanced splits.  The last one was massively exhausting.  I took nearly full rest in between, about 12-14 min.  The first 200m was essentially into the wind.  Can tell I have a ways to go before I'm fit, ready to race.  

Still light, 140.2 lbs after workout.

----

Masters Rankings

I reported the WL in the indoor M60 200m.  I was there and it was the very next heat after I DNF'd.  I'm nearly certain it was a case of a misattributed time.  The M60 guy who supposedly ran 25.38 in the indoor 200m, earlier in the day ran 9.02 in the 60m.  Impossible that this time is legit but... these things are often hard to prove.  

First tempo, 300, 300, 200

Sunny and upper 30ºs at the Sewanee track, but with the light wind, it felt ok to run in a T shirt.  Since the injury, I'm estimating it's going to be a while before I will attempt to run 400 race pace, probably 4 weeks at least.  I decided to try a tempo set today, and failed.  Was going to do 3 x 300m w/ 3 min rest, but bailed on the last 300 and made it a 200m.  Fairly pathetic.  I did finish with an uptempo 200m, not fast but a little faster.

Hoka trainers on

stretches, drills, 3x100m

300m, 300m, 200m w/ 3 min rest - 50.66, 51.00, 36.85

200m - 30.87

Probably started too fast on the tempo set for my fitness level.   If I don't think I can finish a 300m in under 55 sec, I generally bail.   

Well, back to over distance next workout.  141.9 lbs after workout.

Masters Rankings

Happy to have reigned as #1 400m runner over 60 in the world since July '20... 18 months now.  Quite a stretch.   With my injury, I will be relinquishing that position soon as the European Indoor Championships are coming up and the indoor season ramps up.  The registration deadline for the EMAC Indoor Championships close in 3 days and so far, World Champion Benoit Z. is signed uo and is the class of the field.  I think he may see some competition from the UK but we'll see.  Gerhard from Germany is now M65.   Also, with Russian masters athletes returning  to competition, maybe we'll see some competition from them.  

foundation 800, 600

Beautiful and quiet evening at the Sewanee track.  Mid 70's, light winds, clear.  Wasn't looking forward to this workout.  Had been on my feet all day doing and annual cleaning and floor scrubbing.  

Hoka trainers on

stretches, drills, 2 x 100m, 2 x 50m

800m - 2:39.35

 

600m - 1:50.55  (73 / 37)

It was hard.  Especially the last 100m of each.   I took a full 25 min after the 800m, but still my heart rate was at 120 when I started the 600m, I was running out of daylight.

I'm wondering if I can continue to train through this minor pubalgia and how long it's going to take to be completely gone.  It doesn't bother me at all running at the 'foundation pace' - no faster than 17-18 sec 100m.  So, I guess I'll stay at this pace for a while. I would like to be running fast by next month.

143.0 lbs after workout.  Eating better.

Masters Rankings

Some recent activity... Italy had their National Masters Championships.   Nothing of note in my age group, no M60 broke a minute in the 400m.  

This week is the Huntsman Games and this past weekend was Nevada Sr Games.   A new name I hadn't heard before, Christopher B. logged the world #2 time in the M60 100m at 12.33.   (Alan won in 12.08).  Curiously, Christopher B.'s time was the fastest in his master career despite having logged times since '14.  He has never competed at a USATF meet, only Sr. games.  So, my 100m world ranking is down to #4.

Jim told me that the San Diego State games was going to correct that fake WL time in the M60 200m, but it's still up there.  

Still waiting for the USATF Indoor Championship website to appear.   There are apparently a few disgruntled anti-vaxers that are protesting the vaccine requirement for Indoor Nat'ls.   It's not a USATF requirement, it's a NYC facility requirement.   Sure are a lot of science deniers out there.