Bike sprints

Very warm day.   Yesterday did strengthening regime at home and an evening wildflower hike.  Today, did the bike sprint intervals.

4 x 400m w/ 2:30 rest - max speed: 27.2, 27.2, 28.0, 27.1 mph

I definitely felt some lactic, but kept the HR under 170 for the whole workout.  This is the same workout I was doing 9 months ago at about the same speed.  I'm about 2-3 lbs heavier now.  So, judging by this, on the same regime as I was 9 months ago... at this point 9 mo ago, I wouldn't be running flat sprints for 3 more months.  Maybe I should keep the same regime and accept this setback?  I think stairs would be ok.  I was first running stairs 8 mo ago.    We'll see how it goes, but I've pretty much written off this season.  It was a mistake to try and race this indoor season and don't want to make the same mistake.  

Anyway, I'm ok with waiting to have a healthier knee if that is what it takes.   Sometimes I think any and all strengthening and training that involves the knee is counter productive, even rowing and biking to some extent.  Not ready for the crutches.  Just taking it slow at this point.  

Have enjoyed watching a dozen hours of track on Peacock this weekend, from Turin, where I raced 3 yrs ago in 2 individual world championship finals and won a Gold and a Silver in the relays for the USA.  The amazing story on the US team has to be Cooper Lutkenhaus - 17 yr old world 800m champion, still in HS, signed a million $ contract with Nike as a pro athlete.  Also 21 yr old Jordan Anthony, could challenge Lyles as the US outdoor sprint king.  So much great young talent in the US right now with sprinters. 

The Sat evening hike was awesome, no one on the train, beautiful warm weather.  And... the flowers looked robust despite the snow and hard freeze just 5 days prior...  

Not racing

Not racing Sunday.  Just too early.  Want to get pain free and cross train.  Going to get to the gym probably tomorrow then may head down to ATL to train where it's warmer.  May try another 400m TT when I get down there.  Next opportunity to race will be 1/4.  

Just finishing up grades this semester and it's good to get it done.  

Sat for commencement today... in my robe and hood, wearing my WMA Championship medal.  Only time I ever wear it.  

Stored my boat in the shed for the winter.  Brought my plants in.  

Sunday, we're receiving an arctic blast, but it will be short lived.  Sunday will be windy with high temperatures maybe reaching the mid 20ºs with wind chills all day in the low teens, single digits overnight.  

By Tues, generally in the 50ºs

blocks indoor

Warmed up and came out of blocks a few times indoor tonight.  Felt really light and fast, not that I am fast, just feel like I'm moving quickly without huge effort.  I only ran 60m tops.  

I wanted to enter the meet but the unprofessional meet director closed entries at 10 pm tonight, two days after sending an email saying they were closing at midnight.  Idiot.  I'm sure I can get in because he needs the money, but they already put out heat sheets.  Only 3 open masters 400 racers, just one submitted a seed time, so had I registered online, I would have gotten lane 6.  Now they'll probably want to stick me in lane 3 as an add on.  Really sucks.  Does make a difference on a banked track.  

Still feeling some arthritis in my knee, doesn't bother me when I run though.  

My reaction times were ok from blocks tonight, from .19 to .23.  First time out of blocks probably since June '24.  

Award

This has nothing to do with track directly, but indirectly.  My award of a sabbatical for the 2026-27 academic year means 2 things:  most importantly a return to the concert stage a classical guitarist, and secondly, more time to devote to training and racing.  If I am healthy, which is a BIG IF, I should have no problem getting away to compete at WMAC in S. Korea in late Aug / Sept, and WMACi in March '27 in Gainesville.   Assuming fitness, these may be my last World meets.   

Considering that I plan to race on 12/14, it could be too long of a season without a break.  So maybe a bit of a break after Masters Indoor in Feb.  

The sabbatical award comes with a choice, one full semester off, or 2 semesters at half time.   I'm going to select the latter, which essentially means one workday per week (approx 6-8 hrs) for the entire year.   

Definitely couldn't come at a better time.  My studio is at an all-time low, and I need to rebuild.  Next season and maybe the following will probably be my last in track if I make it through, and I've not really performed much since before the pandemic so it's time.  Hoping my body, legs and hands hold out.  Guitaring on the classical concert level has an element of athleticism and requires actually far more training time than track.  

Looking back, peaking at the right time is hard.  In '23, before Poland, (where I should have medaled but fell after a collision at the finish) I was peaking in early March.  Was running crazy fast.  400m time trials of 57.72, and 56.81 on consecutive days.   Ran a 40.5 split 300m on the 2nd one, and was running easy sub 13 100s.   That was definitely a peak.  I struggled with pace in Poland and only mustered a few 58.9s.  Not bad and if I had run that time in the final, I would have won silver.   That year I did put it together at Nationals and was happy with a title in the 200m and a 57.59 Bronze in the 400m - one of the fastest M60 finals in USATF history.  Also, during that time in early March I got light, really light,  136.8 lbs after that 56.8 TT.  About 5 lbs less than I am now.  

 This is what I looked like:   

I wonder if I can ever get back to that level. Maybe by Daegu. All really depends on if the body can handle the training.

Tomorrow, hills.  Long hills like last time.  Cloudy, mid 30ºs.

5 x 150m tempo on turf

Cold but sunny today at the Sewanee track.  Low 40ºs but sunny and not too much wind.  I stayed on the turf.

Stretches, drills

Hoka Rocket X2s on

5 x 150m on turf w/ 30 rest ~ 27-28

It wasn't fast but still very hard.  HR max per rep: 160, 168, 172, 174, 176.    Recovery was slow, over 163 for 2+ min while I walked back.

With the impending indoor season, beginning to feel the need for speed work.  On warm Fridays I may trade the hills for track.   I'm itching a bit to put the spikes on and see where I am in a 300m.   I've only worn spikes 1 time in 15 mo, last time was a year ago a couple weeks before my injury.  I ran a poor 44.97 300m with a lot of difficulty in the last 100.  I just want to see if I'm near that or better.  There is a low key meet just over a month away in mid Dec.  Just thinking about it.  Have nothing else to do during that time.  Dare I race just 10 mo post op?   Depends on my fitness and confidence.  If I think I could break 62, may try.  Not many other opportunities to race before indoor Nationals so early this yr.  If I could run close to 44 flat 300m, I might have a shot at it.   Sub 60 for M65 is truly elite.  Only 4 M65s in the world ran 400m under a minute last indoor season.   I keep saying I've not made a decision on competing again, but it looks like I have.

This was the lightest I've been for a workout this season.  139.7 lbs after workout.  Feel better moving around at this weight.

  

Bike climb, indoor season

 I did the Roark's cove bike climb today despite the moist cold weather, mid 40ºs on the cold side of the mountain.

It was hard, not fast.  About 25 sec slower than last time.  Seems like my HR monitor wasn't working again.  Find it hard to believe that I only had a max HR of 171.  Maybe.

Roark's Cove bike climb 

Total time - 24:10

I did it for general strength and to burn calories.  I went to bed weighing 147.2 lbs and after the climb, weighed just 141.8.  My diet has been pretty bad.  Over the past 10 days, I ate about 4 lbs of dried cherries.  A lot of sugar.  So good.  Better not order anymore.

I don't know if I should attempt an indoor race in Dec.   Thinking about it makes me want to try a 300m on Tues.  The last time I was truly in shape was 2 yrs ago.  I was hammering out 'the unholy trinity' 3x3w/3 avg in the mid 50s, and I was light, about 140 even.   I did that 3x3w/3 workout every week in Nov '23.   Finally getting under 50 avg by early Dec.   Then I ran 4 consecutive indoor meets with 400s under 60 sec and one was the M60 USA #1 that indoor season - 58.84.  By Jan I was doing 4x3w/3.   But I'm dreamin' to think I can get back to that in a month, or even 3.  Indoor Nationals are just over 15 weeks away.  Again, not saying I'll be ready to compete.  Depends if my knees hold up.  

Assuming I don't race in Dec., it's going to be a short season.  There are 2 Jan meets in Birmingham and then Nationals.  Just dreaming.  Weather looks great for Tues.  Mid 60ºs and sunny.  Next 2 weeks are some of my busiest at work and these next 2 weeks are peak fall color.  Unlike last year, the weather has been perfect for fall color.   I'll post some photos in the comings days.  Also, hoping to get the boat out at least once more this yr.

frigid 2x300, 150 tempo

 Same workout as last time but slower.   Was thinking about gutting out my first unholy trinity today (3x3w/3) but I decided to wait for better conditions.  Still not tough enough.  Sunny but an occasional NE breeze today, temperature holding steady at freezing, 32º.  This time of yr, after 2pm the sun is pretty low and it starts to get cooler.  Still ok for sleeveless t-shirt and shorts during the actual sprints, track suit on for warmups, and jacket in between reps.  

Just basically getting it done today.

Hoka trainers on

stretches, drills, bands, 100m

Hoka Rocket X2s on

2 x 300, 150m w/ 3 min rest - 51.84, 54.78, ~26

Certainly slow but hard effort anyway.   HR hit 173 at end of first rep, and it didn't feel hard, and  recovered to 129 before second.  Despite the slow pace, HR hit 184 at end of second rep and I wasn't pressing that hard at the end.  HR was 145 just before 3rd rep.   Only my hands suffered in the cold, as I was using finger gloves to operate my timers.  

Wed is my last day at MTSU for the yr.  Frigid weather continues.  Sunny Thurs - Sat.  Thur-Friday same as today, but bitterly cold wind chills on Thurs.  Sat looks good.  Sunny, light winds, mid 40s.  I may bike on Thur and wait til Sat to go to the track, or I may go Fri and Sun.   Sun - Tues a change in weather, low-upper 50º cloudy and rainy.  I might do bike on Sunday, and visit the wet track on Mon or Tues.  

Weight holding at 140.6 lbs after workout 

tempo 100s on turf

Coldest workout of the fall so far, 45º and breezy but it wasn't too bad because there was a little sun.   I went to the soccer field because the football field was occupied.   It's a nice facility and the bathrooms are far superior to the football stadium's.   They are clean and new, with both hot and cold water sink.  And, it's a little better sheltered from the wind than the football field.  

Hoka trainers on

stretches, drills, 100m, bands

Hoka rocket X2s on

6 x 100m w/ 30 sec rest - avg ~ mid 16s

2 x 100m w/ 30 sec rest - 14.10, 15.35

2 x 100m w/ 30 sec rest - 14.38, 15.98

10x100m, decent volume, but when in shape, I can get 10x100m w/ 30 sec.   I did almost the same workout in Aug here but 2 less 100s.  

Love this time of year as my semester of teaching is over, I just have to go back in 12 days to do finals.  Weather looks good Sun-Tue, with Sun and Mon being the last days in the 60ºs before the bottom drops out and freezing weather returns. So, I may try to do another track workout on Sun instead of bike.  We'll see.

I'm going to heat my boat for the following week when necessary so as to give myself the option for one last outing before winterizing.   Should go out this weekend but will stay in and practice guitar.   Bought two guitars in the past week.  

Weight is good, 140.5 after workout.   

volume tempo 8x150 on turf

Cool and clear today, not shirtless weather, about 50º.   Good workout today, getting better.  Times coming down little by little.   2x3x150m, 2x150m w/ 30 sec between reps, 10m between sets.  

With today's announcement of the USATF Masters Outdoor Nationals being held just 1 hr away in Huntsville, I have a solid goal.  35 weeks from today will be 400m final in my first nationals at M65.  It's a long time.  I'll probably not up my training volume anytime soon.  This seems to be enough for now.  2 running and one bike a week.  

Normally this would be a speed day but due to the cold, I decided to stay on turf and do conditioning.

Hoka trainers on

stretches, drills, 100m, bands

Hoka rocket x2s on

3x150m w/ 30 sec - 24.50, 25.73, 25.31 

3x150m w/ 30 sec - 24.47, 25.13, 26.60

2x150m w/ 30 sec - 24.17, 25.09

Quite a bit faster than the same workout on 10/22 and the HR was lower, reaching 179 max on the first set only.   On 10/22, I hit 180+ every set and a max of 187.   

Planning a bike climb again Sunday, then on the track Tues for maybe some 300s or 200s.  

141.7 lbs after workout.     

tempo 150s on turf

Good training weather, mid 60ºs, partly cloudy, breezy.  I ran 7x150 today in 3 sets.  It was hard.

Hoka trainers on

stretches, drills, bands, 100m

Hoka Rocket X2s on

3x150m w/ 30 sec rest - avg ~26.5

2x150m w/ 30 sec rest - 23.75, 25.08

2x150m w/ 30 sec rest - 24.85, 27.5

Heart rate hit a max of 183 on the first set.  

141.0 lbs after workout.  

I think I'll stick with the Tue, Fri, Sun workouts, with Sunday being bike, Friday speed, and Tues conditioning/tempo.  Maybe I'll try a 300m some Tues to see where I am.  Doubt I can break 45, maybe 46.  Wonder how my foot will hold up to running a turn, haven't tried in months.  

Weather looks ok for Friday, still 70º.  Weekend rain, but Tues looks good.   Still no freezing weather in the forecast.  

Need to get on the weights/resistance on Sat and Mon.   

Hard climb and easy climb

This is my sixth bike climb in 7 days.  I've found that I can make this easy or very hard.  This is becoming an almost daily routine.  

The Friday climb was essentially the same speed as the crazy high HR one I did on Mon., which was a major outlier, caused by starting too fast.  I did reach Max HR of 185 but only spent 9:22 over 170, Avg HR at 163, with an avg speed of 6.3 mph, same time of 23:20.  HR Time over 170 only half what it was Mon.

The Saturday climb was the opposite.  I did it as slow as possible without stopping or putting my foot down, looking to make it close to a true zone 2 or 3 workout.  I put the Olympics on my phone to watch, and pedaling slowly climbing the hills at no more than 4 mph.  I achieved the goal, Max HR only 161, avg HR 140, and avg speed only 4.7 mph.  It took me 30 min to make the climb.   HR was below 144 for 63% of the climb or 20:30, 153-163 only 2:07.

Friday Bike climb 

Roark's Cove Rd - 23:20

Max HR - 185

HR over 170 - 9:22

Avg HR - 163

Avg speed - 6.3 mph

Sat bike climb

Roark's Cove Rd - 30:10

Max HR - 161

HR over 170 - 0:00

Avg HR - 140

Avg speed - 4.7 mph

This is essentially my last full week of summer vacation in Sewanee coming up.  It's been a full 8 weeks with no running.  The weather looks awesome this week, no rain, mid 80s.  I may do one brief turf running session before I leave on vacation next weekend for the French Alps for a week of hiking and eating with Roya.   My only regret this summer is hurting my shoulder.  I definitely thing I broke something like my collar bone or some part of the cartilage.  It's functional but still hurts a bit.   

When I get to Sewanee sometime before the last weekend in Aug, school starts the following week.  

The new Sewanee track should be installed by then, and I'll start once/week track workouts, probably will stay at once a week through Sept.  

 

200s, weight pulls, weather

I got to the SAS track Sunday evening, waiting until near sunset, and I saw a fairly intense thundershower heading my way, it was isolated, the only one in the state and it had to be threatening my workout.  Otherwise, nice weather, upper 60ºs, breezy.

I drove through the storm and to my delight, the rain ended less than a mile from the track and it was dry.  Went through my warmup but the sky was threatening.  Just as I was finishing the warmup, it came.  A 15 min heavy shower.  It left standing water on the track.  

By the time it was over, I tighened up a bit but I was running out of daylight and I launched into my first 200m.  Felt really clunky.   Rested about 15 min, the second was better.

I finished with weight pulls til I ran out of daylight.  

Hoka trainers on

stretches, drills, 100m, bands

Hoka Rocket X2s on

200m - 28.29 (13.47, 14.82)

200m - 27.53 (13.06, 14.47)

7 x 90lb 25m weight pulls (sets of 3x and 4x)

I was rewarded with a great sight during my workout....

It was more tiring than I would have expected.  Probably due to the physical labor I've been doing.  I've got the shed I'm building ready to roof, so I'm going to leave it alone for a while and visit Roya in Atlanta.  This construction project has been very hard on the body, I'm spoiled and not used to physical labor, and I'm doing it alone which adds an element of difficulty.   It's taken away from my gym workouts, I haven't been in a week since I started this project.  

I hope to race at least a 100m in a meet Sat.  Maybe a 200m.  It's a pretty small meet, hopefully it won't be canceled.  There are only 2 other masters so far, one guy my age.  So, I hope to be on the track tomorrow and Thurs for some short quality stuff.  

143.4 lbs after workout.  

I actually entertained the idea of going to Sweden and tying it in with a vacation with Roya, and just run the 200m.  Registration just closed and I think I'd have a decent shot to make the Final, no real chance to medal, however.  I don't think there will be 8 people there that can beat me, maybe.  It's a huge meet, on the scale of Lyon 2015.  80+ in the M60 200m.   But I decided against it.  I told myself and Roya I wouldn't do any championships this summer.  Next 2 summers I definitely will, if my body holds up, so I need an extended break and we're going to the Alps hopefully this summer to hike, and eat.  I expect to take off much of Aug and Sept from training.   

Track workout DNF, rower and weights

After my student's recital in Sewanee, I headed to the track on a picture perfect evening, clear, 72º, calm winds.  I was just going to run a few quality sprints but had to bail.  The foot just hurt too much.  I didn't really take yesterday to recover as I did some home projects, on my feet a lot.  

I ran a 100m in a about 14.3, then pulled up after 70m into a 200m.   I hate the feeling of limping while running, not being able to run freely due to pain.  No point in it so I shut it down.  I will likely shut down my competitive season for the year, although I will keep some semblance of training.  No point in racing if I'm not in racing shape.  

So, I went to the gym this evening.  Did a brief set on the rower and some weights, including a few kettle bells, good mornings, dead lifts, some cleans, chest machine, adductor machine.

Concept 2 rower - 3 x 500m w/ 1 min rest - 2:01, 2:02, 2:03

It was better than nothing, I did push my max HR to 180 by the end of rep 3 on the rower.  

I'm going to try and do a track workout maybe Friday.  Not much more time before this track is getting torn up and replaced.  

Have continued to gain weight.  143.3 lbs after workout.  

I had thought about racing in the Nashville Masters meet in 11 days, but probably not.

2x300,200, 60s

 First warm day for a workout, variably cloudy, mid 70ºs and windy.  Did a conditioning workout today as I took limited rest between my long sprints.  Was going to do a 3x3w/3 but I started too fast and ran two, then a 200m.

Stretches, drills, bands, 100m

100m - 14.50

Hoka rocket X2s on

300m, 3 min rest, 300m, 7 min rest, 200m - 46.32, 48.17, 28.51

3 x 60m (first 2 rolling, 3rd from the line) - 7.78, 7.48, 8.10

I felt I should do some short speed so I ran a few 60s, the first cautious and the second, hard.   Ran one from the line from a crouch.  Could use some work on my acceleration, something I almost never work on.  

Here's the heart rate data from my optical arm sensor (certified as highly accurate by Engineer Joe E. Page).   I knew I wouldn't get 3 because during my 3min recovery, my HR only went down to 150.  Note the spikes shortly after each interval where max HR was recorded during the walk back.  (You can see it more clearly on the second graph that shows both HR and running cadence).  Not real confident with the cadence indicator, probably some latency.  They make a shoe pod for a more accurate reading.  My highest HR was 185 after my 200m during my walk back.   That's the max I've yet recorded.    

Afterward, went for a hike, now at the peak of wildflower bloom.  It was good.  Needed to lose a few lbs.  I've definitely gained a 2 lbs.  I can feel it, but can correct it in a few days.  Definitely not in the aerobic shape I had attained by early March.  Can still feel the injury a little so may take 2 consecutive days off from the track.  

140.7 lbs after workout.

Purple Phacelia wildflowers at the peak.  

Penn Relays

Still need some significant conditioning work to race a 400m.   The Thursday Masters Penn schedule is ridiculous: 

11:58 - 4x100 

12:26 - Masters 100 

1:00 - 4x400

At least I'll only have to warm up once.  They want me to anchor the relays, which is a lot of pressure, especially in a close race.  I've always had nightmares about losing a 4x4 as anchor.  Has never happened, hopefully it won't.  We should be considerably behind the top team which is pretty much an all star team.  Actually, would much rather get the stick at anchor behind than ahead.

conditioning workout, stairmaster, rower

 At the Fowler Center tonight.  Did a standard warmup, drills, and then some light resistance concentrating on groin - adductors, abductors.  Then two conditioning sets, first on the stairmaster, then on the rower.

Hoka trainers on

stretches, drills

resistance  - adductors, abductors

stairmaster - 12 min hill program, level 17

concept 2 rower - 4 x 500m w/ 1 min rest - 2:02, 2:05, 2:03, 2:03

Both sessions pushed the heart rate to mid 170s, so it was a good workout.  Here are the HR graphs including the recovery afterward:

Stairmaster

Rower:

I ended both with a pretty hard sprint.  Peak HR was on the rower at 177.  

The injury is still noticeable, but not much.  I doubt that it will be sore tomorrow.  I'll probably do a shakeout / warmup tomorrow night, same on Wed late morning with maybe a little light running.   Thurs is a travel day, Friday, race.  

Ate light today.  1 c. oatbran at noon,  and about 1/3 lb chicken breast with some broccoli and half a beet for dinner.   Weight is decent, not super light but good.  141.5 lbs after dinner which will be my daily max.  Will likely wake up at or under 139 lbs.  

My sleep has been pretty good.  7 day average was about 7 hrs and "deep sleep + REM" made up 46% of my sleep time.  

Above readings from the Coros Pace 3 watch.  

 

4x200 tempo

Cool, 59º, mostly sunny and light winds at the Sewanee track.  #2 of 4 of my last conditioning workouts before Nationals, and I continue to one-up myself from last year's regime.  

Hoka trainers on

stretches, drills, bands, 2x100

Hoka Rocket X2s on

4 x 200m w/ 1 min rest - 30.00, 30.41, 31.67, 31.53 (avg 30.90)

200m - 28.80

This was .30 sec faster on average than the 4x200 w/1min set I did a yr ago (31.20)

The last 200m was supposed to be a 300m but I cut it short because I felt some soreness in my L proximal ham.  It's fine, just a bit over worked.   Have run 8 of the last 10 days.  I really probably shouldn't run tomorrow and maybe do something light early Wed.  

Must decide about the meet on Sat.  Might be better and safer to do my last 2 conditioning workouts Sat and Monday, instead of Sunday and Mon.  Then run race pace or event run this Friday.  SO... I'm leaning against racing on Sat.  

Been eating well.  Just one of those high fiber 70 calorie Royo bagels in the morning and cappuccino.  Then one main meal, tonight chicken with roasted brussels sprouts and beets.  No snacking.  

138.5 lbs after workout.  

Tried to record my heart rate with the sport watch.  It said I reached a max of 185 in my tempo set.  Can't be right.  Maybe I'll order the arm cuff accessory to dial in exact readings.  

I found a rare pair of Adidas Prime Sp2s in my size at Dick's online, so snagged em.  

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.    

bike climbs, hill sprints

Dry and upper 60ºs in ATL today.  Took advantage of the very hilly neighborhood here and did a series of hill sprints on both the bike and on foot.   

First set was bike.  5 x 1.7 mile circuit with 3 hill climbs, longest one only a quarter mile.  Stayed off the seat the whole way with good effort.  8.5 total.

Second were 6 x 100m sprints, also good effort.  Did these between 14.3 and 15.5.\

Stretches

8.5 miles on the bike, 5 circuits each w/ 3 sprint climbs

6 x 100m hill sprints - 14.3 - 15.5

Weight still hanging about 139-140.

I'm dubious about racing on Sat. because I haven't heard from the meet director from the DA website.  Weather does not look good.  Rain in the morning, 90% til 9am, decreasing to 60% by noon.   Might not  race til Nationals.

But, last year, I did race the weekend before Nationals.   My last meet before Nationals in '23, I ran a poor 59.35, just 6 days before the semi-final race, where I ran 59.1   Next day I ran a season's best 57.59.  So, if I'm hell bent on getting a race in the weekend before, I could race at Emory for another college meet on Sat the 16th.   Nationals race is 6 days later on Friday.  We'll see how the weather looks.  

Tomorrow looks like rain most of the day.  So, will do core work, upper body, hip flexors.  Wed and Thurs look good so I'll go to Marist just before sunset.  Might do a time trial on one of those days, need work on my pace.  

Berry College meet report

Saturday, ran my first outdoor meet at Berry College, my 63rd college meet after age 50.  It was a bust, I went out with the kids and rigged in the end losing a lot of time, 59.75.  My pace awareness isn't there.  With the slow guy in front of me scratching in lane 7, I was running alone in 6 until guys on my inside started to pass down the back stretch and I tried to stay with them, which I did til 250ish.  They were faster than I thought, the winner in the heat ran 54.  I was quite a ways back.  

Anyway, 59.75 - my worst time this season (excluding Sewanee's indoor 160m track)  is still faster this season than anyone else in the US M60 400m.   

So, on break and in Atlanta, I'm going to double down on my training and really kick ass.  

The weird race this coming weekend from that weird meet director who limited 'open' to age 35 was canceled.  Just disappeared from the Coacho calendar like I expected it would.  So, I may request to race in another college meet this weekend at Clark U, a historically black college here in ATL.  Weather doesn't look great though, rain in the morning, 50% during the day. 

neg split 400m, 2x150

Getting it in early before the rain.  On the track at 8:30 am, cloudy, SW wind, but generally dry and warm 65º.   Storm front approaching.   

Hoka trainers on

stretches, drills, bands, 100m

100m - 14.45

Hoka rocket X2s on

Neg split 400m - 61.19 (30.94, 30.25)

2 x 150s - 19.81, 19.43

Glad to get it done early and home before the storm.  This cold front will drop the temperature 20º.  

I did the 150s around 400m race pace and not with complete rest.  It all felt ok.  Happy to be able to race and healthy.  

140.6 lbs after workout.

Weather for Berry College meet this Sat looks ok, slight chance of showers, about 60º, not too windy.  There is an all-ages meet the following weekend in ATL and strangely, they put an age limit on their open division of 19-35.   I've never seen this before.   Usually 'open' means anyone.   I could ask permission or just fudge my age on the signup site.  I could pass for an old looking 35 yr old, in sun glasses, right?  

Entries close tonight for Nationals.  No late additions or surprises yet.  Still top seed.