rower, gym

Usually workout on Monday night but it was brutally cold, snowy and I was hungry so stayed home and ate too much.  Inspired me to go to the gym after work on Tues.  Had one of my best rowing sets in a while.

Concept 2 rower

4 x 500m w/ 1 min rest -  1:59, 2:03, 2:09, 2:09 (2:05 avg)

Leg press, leg curl, leg extension, step ups, pullups

145.5 lbs after workout.

Insane weather.  72º on Sunday, 27º w/ 2" snow 18 hrs later.   I took these before and after photos on Monday on campus.   

Spectacular and even summer-like weather this summer coming up.   No rain for next 10 days, temps this weekend in the 80ºs.

Sewanee was ranked by Princeton Review and Travel & Leisure Magazine as the most beautiful campus in the US.  Great place to live, train, ... and occasionally work. 

 

Spring break hiking, biking, and flowers in GA

Spent the week at Roya's house and we did two hikes, not including the visits to 2 botanical gardens, a museum visit, and I did a bike circuit.  The Atlanta botanical gardens were spectacular.  The Gibbs garden was nice too.  In all we did probably 15+ miles of walking/ hiking.  

The daffodils in full bloom in Sewanee today, but they'll soon be gone.  70ºF today, in 24 hrs, will be freezing with snow forecast and 20ºF overnight with windchills in the mid teens.  

casual biking, resistance, food

Peak color today, perfect weather, high temp of 73º today.  Set out on my bike, stopped briefly at the college football game (Sewanee lost 28-0), then to the weight room to do a brief weight workout.

Hard to believe that by tomorrow night it will be freezing, and will remain below freezing for 30 hrs through Monday to Tues morning.  Bike tomorrow, track Tuesday in the cold.  Winterized the boat, partially, will put heaters in for safety as well.

I also completed my last obligation (the last $25) for my $250 wellness incentive by conversing with a 'health coach' for 20 min.  She turned out to have no significant training aside from a psychology degree (from Sewanee!) 21 yrs ago.  I ended up coaching her on her health and orthopedic problems. 

Some photos of this incredible day. 

 

Food.

I recently got a craving for sushi so I ate some regular brown rice sushi.  2c cooked is about enough for 3 sushi rolls, about 18 pieces.  That much rice has 600 cal, 140 g carb.   Tonight I tried the dried konjac rice and it was great!  Honestly could not tell the difference with this brand and regular white rice, however, it is ridiculously expensive.  About 8x as expensive as regular rice.  $9 for 2c cooked rice!   

The difference is 2c of this rice cooked has 232 cal and 48 g carb.  About 1/3 the cal and carb.   I'm going to try the Livivia brand which is essentially the same nutritional values and ingredients (konjac and rice flour) but a bit cheaper.  Much prefer the dried konjac rice to the wet packets that smell wierd.   

These rolls were sardine, avocado, cucumber, carrot, sweet red pepper sesame seed.  

weights, lake, summer flowers

I went to the lake today and had it to myself for almost 2 hrs and did a little casual swimming and a few reps of water running. 

I wanted to try some weight pulls with the harness on the football field but there is a football camp going on.  I went twice, once at 3 and again at 6, both times the field was being used.  I took two 45 lb plates from the equipment room at the football field and went down to the soccer field, but that was being used.   So, I just went to the weight room.  

I was able to use 85lb of kettlebells to add to the 150 lb stack for the glute machine.  Did 2 x 40.  Also did 2 sets of seated ham curls and hip flexors.  Didn't do stairmaster so tomorrow I should be able to do some weight pulls by early afternoon on the field.  Could be the hottest day of the year, but maximum heat usually occurs later, about 3-4 pm.  Today, heat index peaked about 3 pm at 105ºF and it hit 90º for just the second time this month.  Forecast for tomorrow at noon, heat index of 100ºF.

Lush time of year.  

Breakfast: cappuccino w/ collagen

Photo:  Orange Fringed Orchid, they grow wild around here.

 

Bike climb, swim

Busy day, bike climb in the heat of the afternoon... and it was hot due to a dewpoint in the mid 70ºs, the heat index was in the mid to probably upper 90ºs, especially at the bottom of the mountain.  After that, ran a lot of errands and then swam about a quarter mile leisurely and did a few reps of water running.

The bike climb was hard on the misery and HR index but it broke my string of PRs, 22:59.  My third fastest climb up Roark's cove rd.  HR higher on this one compared to previous.

Here's the data: 

Max HR - 182 

 HR over 170 - 15:51

 HR over 180 - 3:53 

 Avg HR - 168

 Avg speed - 6.0 mph 

 Total climb time - 22:59

It was Roya's birthday so after the swim, I made dinner and had guests over.   I was real hungry but only had a tiny piece of birthday cake since I'm getting blood work tomorrow.  I was 141.0 lbs before dinner, close to the lowest this yr.  

Felt really tired today, low energy.   Just going to do some pullups, pushups, and abs.  Tomorrow, having a lipid check and an A1C, so I'm fasting.  I expect I'm probably prediabetic.  Lower back still bothering me, not severe though.  I may try running a few stadium stairs.  

Here's our annual birthday month photo at the lake... Roya's 64th, my 65th earlier this month.  

 

Repair details/ photos, meeting with Dr, healing strategy

Dr. Saliman explained a bit about the root repair and told me that after a week, "there is zero chance it has healed by now."  Which is obvious, but I needed to hear it.  It has changed my behavior.  I am now wearing the soft brace all the time and being much more conservative with movements.  He said that if that root repair gets loose, it may not heal.  Definitely needed to hear that too.  As he said, it was a "nasty tear."

The main radial tear was 1 cm from the native root site, my question was about how the root placement was handled.  It was an unusual repair as the root tear was 1 cm from the attachment, the longest distance from the native root attachment which root repairs are normally made.  On the diagram below, the tear was full width through the area at an oblique angle.  The typical 'type 4' (LaPrade term) oblique tear shown below is closer to the root, mine was further but extending into the root.  (diagram is approximate, of course).   What made this repair unusual was that both sides of the tear, the long side and the root stump side were sutured and reattached to raw bone.  Dr. Saliman said, "we usually don't do this."  

The tear

Meniscus root and meniscus body attachments

Knots on the root repair, 3 circumferential stitches on right

Pulling the meniscus root(s) down to bone for healing

So, this was really a state of the art repair.  There is definitely a risk of failure.  I really want this to work so I'm going to be super cautious.  He said 50% weight bearing ok, I'm going non-weight bearing like I did last time.  

Bike climb Raccoon Mtn

Change of plans.  With fair weather this Sunday, I met Bill for the 4th time in 5 weeks for one last climb up Raccoon Mtn for the year.  We did it a bit quicker than last time.

Bike climb  Raccoon Mtn - 37:30

12.75 miles 

Avg HR - 135

Max HR - 177

HR over 170 - 5:33

HR 153-170 - 26:35 

I stayed the night and really enjoyed my time there.  It was quite cool at night, low 40ºs but I was fine with the full canvas up, propane fireplace, and electric blanket.  Boat ran great, it was only the 5th time I had it out this yr.  Knowing it would be the last time for the year, I almost stayed a second night, but I pried my self away from the river solitude and came home Monday evening, expecting to be on the track Tues afternoon.  Saw one giant bald eagle toward the end of my stay fly low directly above the boat.  

Massive change in weather coming.  After Thanksgiving, winter weather hits with a vengeance.   Must winterize the boat on Friday as the low will hit 20º that night.  Highs in the 30ºs to low 40ºs, lows in the teens to low 20ºs for the following week.  Will make training more difficult.

Here's some photos, one more for '24...

frozen in, schedule change

Yesterday, I drove around Sewanee for some sightseeing.  I opened the gate to Brakefield Rd and drove into the woods.  The snow was at it's heaviest, coming down in huge flakes.  

The trees were encrusted in ice, beautiful against the blue sky.   It got up to about 12ºF during the day.

Jumpoff Rd., Sewanee

Then I drove to the track, was surprised to see the Lacrosse coach and team shoveling snow off the field.  They had almost half of it done.  Hopefully, they'll do all of it so I can use the field if not the track.

I was determined to do something so I tried riding my mountain bike.   Snow too crusty.   So then I did 5 x 75m sprints up my driveway.   Felt bad, foot sore.  Probably due to the cold since it was 10º, bad footing, and all that wood hauling on Sunday.

My driveway

So, I registered for the KMS meet in Birmingham on Sunday.  I'm likely not going to the Jan 28, Coach Miami meet.   With poor training conditions this week, I doubt I will be able to improve my time from the faster Vandy track, but it will give me a chance to race against some low level college guys, unlike Vandy where I raced some of the best.  Sewanee's team will be there and maybe I'll meet the new coach.  It's the first meet of the season for many of them so there will be slow guys in this mostly DIII meet.   Last year, there were 6 who ran over a minute, quite a low level for collegiate men.  

One big question is health and fitness.  Roya came back from her trip last night with COVID.  1st time.  I may have been exposed.  She knew she was sick so we kept our distance so I'm hoping for the best.   I've never had covid so I really never want to get it.  I tested negative yesterday because I wanted to make sure I didn't get it at Vandy.  I'll test again in the next days.  Feel fine now. 

The Fowler center is open, I will go there for a workout today.  If the field is clear, I may do a tempo set of 100 repeats on turf.  Still in the mid to upper teens, but sunny, light winds.   Fowler has some of those wheeled weight sleds so I'll bring my harness, do some strength and speed. 

I was happy to hear fellow M63 masters Duane D. was granted permission to race at Vandy this weekend, even though he had to withdraw due to injury.  He said he's had some very good communication with the coach and she doesn't seem too hostile to masters competitors.   He told me he cited my example of running there, so I guess the new coach is aware of us masters now.    If I had known, I would have also requested permission for this weekend because I love that track, and will race there every chance I get.  

Still light.  138 this morning.  

Photo: 400m 1/5/24, Birmingham

Racing 19 yr olds.  

Beat one.  

 

Detraining, gaining weight

Finally back in Sewanee.   As I mentioned previously, last year I took one week off from running then began again on Aug 8 with 1 running workout a week.  This year, I'm going to need more of a break.  My feet and knee were still hurting a bit after the mountain hiking in BC.    

Even after the 2 days of hiking, on my first 'day off,' I climbed to the top of the Olympic ski jump in Whistler.  (I really wish I had this staircase and hill to train on regularly).  This was the first time I had been at the top of a ski jump since I climbed one at age 10 in Slovakia.  

Due to the slope, you can't even see the top in this photo.  After about 500 steps, then there's the 100' tower.

While in Whistler, I had some incredibly tasty food that I always avoid.  The fried fish and chips with garlic fries were so good, I returned the next night and had the exact same thing.  Amazing.  

On the last day in Whistler, we took a sea plane flight from Green Lake over the glacier fields.  The heavy old Otter seaplane ride was a bit unnerving at times because we were really close to the cliffs and the plane felt like it was barely making it.  The pilot told me it doesn't fly over 10,000'.   The views were tremendous.  At altitude, the glaciers seem to go on as far as the eye could see.  

A couple snags on the way home... we almost missed our connection in Toronto because we stood in the wrong line to get our boarding passes and had to ask permission to get past the line at passport check and run through the airport.  I couldn't find my car keys and thought Roya had them, but she said no, and later found them.... in her purse.  

Back in Atlanta, the decline continued.  Had my once a year pizza and it wasn't particularly unhealthy - cauliflower crust and vegetables, light cheese.  But, the trip to the French bakery, not so healthy...

Back in Sewanee, I swam across the lake yesterday and did some water running, and will again today.  It's the hottest weather of the year.  The students haven't returned and the lake was ethereally quiet, had the place totally to myself, and it was seemingly cool considering the heat index.   I was doing ok, staying under 145 lbs, but after eating a lot yesterday, I maxed out at 147, so I'm going to fast a bit today.  

Really enjoying the last days of summer, watching the spectacular IAAF World Championships.  Was up at 4:00am today watching the 200m prelims and the polevault.  5 more days to come.  Track and field heaven.  Will definitely need a nap.

I will probably refrain from any leg exercise including biking for the remainder of the week and see what it feels like next week. However, I may move some wood today which is alway hard work.  Now at 10 days post running. 

   

Reflections on Nationals, what's next

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

What's next...

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

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

Nationals

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

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

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

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

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

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

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

Check out the video:

https://youtu.be/En4HnBkfjh0

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

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

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

W75 Jeannie R.

 

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

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

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

with W70 Kay

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

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