Meet list 2024 - season in review

 

2024 Meet Summary

Year started out well, ran my fastest 400m race early season in Jan.  That time held up as the #2 time overall in the US for the indoor and outdoor seasons combined.  One of only two M60 in the US to run under 59 seconds all year.  Got to run in 4 college meets, including a DI college meet at Vanderbilt on ESPN's SEC Network.  Injury in training on 2/2 began to take effect in March.  

#5 World Ranked Indoor 400m M60 - 58.84   

#1 USA Ranked Indoor 400m M60 

#2 USA Ranked Indoor and outdoor combined 400m M60

#15 World Ranked Indoor and outdoor combined 400m M60

Penn Relays - 100m Champion M60 - 13.23

Relays: 

Penn Relays Silver Medal M60 4x100 (anchor leg)

Penn Relays Silver Medal M60 4x400 (anchor leg)

-- INDOOR--

Jan 5 - Birmingham, AL - AL vs the South

400m - 59.60 

Jan. 13 - Nashville - Vanderbilt, Commodore Invititational

400m - 58.84 

Jan. 21 - Birmingham, AL - KMS college meet

400m - 59.33

Feb. 11 - Gainesville, FL - USATF SE Masters400m - 59.84

400m - 59.22 

Feb. 17 - Sewanee, TN - Tiger Indoor (160m flat track)

400m - 60.56

 

March 21 - Chicago, IL - USATF Masters indoor nationals

          400m - DNF

 -- OUTDOOR-- 

March 2 - Mt. Berry, GA - Berry College

          400m - 59.75

April 20 - Sewanee- Mt. Laurel

          

          400m - 61.00

April 27 - Philadelphia, PA - Franklin Field - Penn Relays

4x100m Relay - Silver

          100m - Gold - 13.23  

          4x400m Relay - Silver (61.16 split)

May 25 - Madison, AL - PTC

100m - 13.09

          200m - 27.00 

June 8 - Powder Springs, GA - Dynasty Elite

200m - 27.46 (interfered with by injured athlete) 

Total: 

2024: 11 meets / 14 races

9 - 400m

2 - 200m

3 - 100m

Compare:

2023: 13 meets / 30 races

2022:  8 meets / 11 races 

2021: 16 meets / 28 races 

2020: 4 meets / 7 races 

2019: out for season 

2018: 11 meets / 22 races 

2017: 12 meets / 29 races 

2016: 18 meets / 40 races 

2015: 12 meets / 30 races  

2014: 22 meets / 45 races 

2013: out for season

2012: 17 meets, 41 races 

2011: 15 meets, 28 races

2009: 1 meet, 1 race

MASTERS CAREER TOTAL:

326 races

160 meets (including 64 sanctioned NCAA college track meets)

(not including eight 5k road races and one 1 mile road race)

Meet list 2023 - season in review

2023 Meet Summary

Good year, considering it's the 4th year in my age group for outdoor season.  (Much better than my 4th yr in M55).  Two more USATF National Masters titles, bringing my total to 9.  Also, hardware from relays at Penn, Poland, and at Nationals.  After struggling with the 400m for the entire season, got the pace right at Nationals with a 57.59 and Bronze.  

#7 World Ranked Outdoor 400m M60 - 57.59   

#2 USA Ranked Outdoor 200m M60 - 26.07  

#1 USA Ranked Indoor 400m M60, #7 World Ranked - 58.93    

#1 USA Ranked Indoor 200m M60m, #7 World Ranked - 26.10   

USATF National Masters Outdoor Champion 200m M60 - 26.07 (semi)

USATF National Masters Indoor Champion 400m M60 - 59.84

USATF National Masters Outdoor Bronze Medalist 400m M60 - 57.59 

Penn Relays - Bronze Medal M60 100m  

400m, 200m, 100m Gold Medals - Canadian National Championships

Relays: 

WMAC Gold Medal X60 4x200m USA mixed relay (anchor)- World Championships, Poland

WMAC Silver Medal M60 4x200m USA mixed relay (anchor)- World Championships, Poland

Penn Relays Gold Medal M60 4x100m relay (anchor) - GPTC

Penn Relays Silver Medal M60 4x400m relay (lead off) - GPTC

USATF Masters Championship Relay Golds:  

  outdoor 4x100m, 4x400m relays - GPTC

  indoor 4x800m

-- INDOOR--

Dec. 17 - Birmingham, AL - Galleria Games 

400m - 59.74 

Jan. 8 - Birmingham, AL - AL vs the South 

400m - 59.42 

Jan. 15 - Birmingham, AL - Emory Showdown 

400m - 61.26 

March 10-12 - Louisville, KY - USATF Masters Nationals

400m - 59.84

4x800 relay - 2:30.61 

March 24-April 1 - Turin, Poland - WMACi World Championships 

400m - 58.96 

400m - 58.93 

400m - DNF 

200m - 26.10

200m - 26.11

200m - 26.66 

4x200 - relay 1:45.08

4x200 mixed relay 1:52

 -- OUTDOOR-- 

April 22 - Sewanee, TN - Mt Laurel Invite 

200m - 26.26 

April 27 - Philadelphia - Penn Relays 

100m - 13.19 - Bronze

4x100 - Gold

4x400 - Silver 

June 17 - Oxford, AL - AL Heat 

400m - 59.17 

July 1 - Nashville, TN - SE Masters 

400m -58.97 

July 8 - Stockbridge, GA - Track Phi 

400m - 59.39 

July 15 - Madison, AL - PTC 

400m - 59.35 

July 20-23 - Greenboro, NC - USATF Outdoor Masters National Championship 

400m - 59.11

400m - 57.59 

200m - 26.07

200m - 26.46

4x100 relay - Gold

4x400 relay - Gold

August 12-13 - Vancouver, BC - Canadian Nationals 

100m - 12.95

200m - 26.91

400m - 59.00 

Total races: 30 (including 7 relays: two 4x200m, two 4x400m, two 4x100m, one 4x800m)

13 meets

100m - 4 

200m - 9 

400m - 16 

800m - 1 

Compare:

2023: 13 meets / 30 races

2022:  8 meets / 11 races 

2021: 16 meets / 28 races 

2020: 4 meets / 7 races 

2019: out for season 

2018: 11 meets / 22 races 

2017: 12 meets / 29 races 

2016: 18 meets / 40 races 

2015: 12 meets / 30 races  

2014: 19 meets* / 42 races) *not including 3 fall senior games meets

Meet list 2022 - season in review

The 2022 season started with an significant injury in my second indoor meet on Dec 18, 2021.   Even with my B-game, I was able to make a the World 400m final and race at Hayward Field in the Masters 800m Exhibition at the USATF Nationals.  Also, I won a Silver at USATF Masters Nationals in the 800m.

#2 World ranked indoor 400m M60 - 58.75

#2 USA ranked indoor 200m M60 - 26.31

#3 USA ranked outdoor 400m M60 (7th in World) - 58.39

#4 USA ranked outdoor 800m M60 - 2:21.53

Silver Medalist - USATF National Masters Outdoor 800m M60 

World finalist - 400m M60 - Tampere, Finland 

Bronze Medalist - Masters Exhibition M60 800m at the USATF Outdoor Championships - Eugene, OR

 -- INDOOR-- 

Dec. 12 - Birmingham, AL - Crossplex 

400m - 58.75

200m - 26.31

Dec. 18 - Birmingham, AL - Crossplex 

200m - DNF

-- OUTDOOR-- 

May 28 - Huntsville, AL - PTC Meet 

400m - 58.97

June 4 - Marietta, GA - Summer Sunset Classic 

400m - 59.26

June 12 - Murfreesboro, TN - SE AAU

400m - 58.39 

June 26 - Eugene, OR - Masters Exhibition 800m

800m - 2:21.53

July 5-11 - Tampere, Finland - WMAC 

400m prelim - 59.78

400m semi  (injury) - 59.68

400m final (jog) - ~ 66

July 28-31 - Lexington, KY - USATF Masters

800m - 2:22.02

________________ 

Summary: 

8 meets / 11 races 

200m - 2  (1 - DNF)

400m - 7

800m-  2

Compare: 

2021: 16 meets / 28 races 

2020: 4 meets / 7 races 

2019: out for season 

2018: 11 meets / 22 races 

2017: 12 meets / 29 races 

2016: 18 meets / 40 races 

2015: 12 meets / 30 races 

2014: 19 meets* / 42 races) *not including 3 fall senior games meets

Meet list 2021 - season in review

2021 Meet Summary - a very good year 

#1 World Ranked Outdoor 400m M60 - 56.23 

#4 World Ranked Outdoor 200m M60 - 25.36 

#4 World Ranked 100m M60 - 12.43 

#4 USA Ranked 800m M60 - 2:18.74 

#1 World Ranked Indoor 400m M60 - 57.81 

#1 World Ranked Indoor 200m M60 - 25.88 

USATF National Masters Outdoor Champion 400m M60 - 56.78 (Ames, IA) 

USATF National Masters Outdoor Champion 200m M60 - 25.36 

USATF National Masters Outdoor Silver Medalist 800m M60 - 2:18.74 

USATF National Masters Outdoor Bronze Medalist 100m M60 - 12.61 

First to Medal in 100m, 200m, 400m, 800m at a USATF Masters Championships (where every event had semis and finals or a multiple heat final). 

 -- INDOOR -- 

(season bests in bold)

March 7 - Louisville, KY - KYTCCCA Age Group meet 

400m - 58.50 

200m -25.97

March 13 - Louisville, KY - MS/ Open/ Masters meet 

400m - 57.81

March 14 - Louisville, KY - KYTCCCA Age Group meet

200m - 25.88 

March 20 - Louisville, KY - Masters Invitational

400m - 58.12

-- OUTDOOR -- 

April 9 - Cleveland, TN - Lee University 

200m - 26.09

April 10 - Mt. Berry, GA - Berry College 

400m - 58.47

April 17 - Marietta, GA - Life University 

400m - 58.33

200m - 26.34

May 15 - Nashville Masters Classic 

400m - 57.58

May 30 - Atlanta Relays 

400m -59.46

June 5 - Marietta, GA - Wheeler HS 

400m - 57.49

June 12 -13 - Douglasville, GA -- Track Lab 

400m - 57.54

800m - 2:19.22

June 26 - Nashville, TN State Games 

400m - 58.83

July 10 - Birmingham, AL - Eastside Inv. 

800m - 2:19.02

July 17 - Madison, AL - PTC Meet 

400m - 57.59

July 22-25 - Ames, IA - USATF Masters Nat'ls 

400m prelim - 57.19

400m final - 56.78

100m prelim - 12.43

100m final - 12.61

800m - 2:18.74

200m prelim - 25.48

200m final - 25.36

4x400m relay GPTC - anchor

August 14-15 - Toronto, Ontario Masters

100m - 12.63

200m - 25.54

400m - 56.23

____________________________________

Summary:

16 meets

28 races:

400m  - 15

200m - 7

100m - 3

800m - 3 

____________________________________

compare:

2021: 16 meets / 28 races

2020: 4 meets / 7 races

2019: out for season

2018: 11 meets / 22 - races

2017: 12 meets / 29 races

2016: 18 meets / 40 races

2015: 12 meets / 30 races

2014: 19 meets* / 42 races) *not including 3 fall senior games meets 

 

Meet list 2020 - season in review

My annual summary - 2020 

Outdoor Season only this year.  Only one 400m race and one 200m race 

• World Ranked #1 - M60 400m: 57.49
• World Ranked #3, USA Ranked #1 - M60 200m: 25.95
• World Ranked #10, USA Ranked #3 - M60 100m: 12.71

July 25 - Marietta, Life University American Track League

    400m: 57.49

August 8 - Marietta, Life Univ. - ATC

    100m: 12.71

    200m: 25.95

August 15 - Marietta, Life Univ. - ATC

    100m: 12.80

    100m: 12.81

August 29 - Marietta, Life Univ. - ATC

    100m - 12.90

    60m - 8.19

Totals

4 meets 

7 races 

1 - 60m
3 - 100m 
1 - 200m 
1 - 400m 

compare:

2018: 11 meets / 22 races

2017: 12 meets / 29 races

2016: 18 meets / 40 races

_______________________________________________________________

With 2 world and 2 National Championship events canceled just as I came into a new age group, my only consolation is this ranking.  In previous yrs, my 57.49 would usually qualify for a top 3 ranking, not #1, but in the rankings list behind me are 5 world medalists including: 2 world champions, 2 world silver medalists, and 2 national record holders (France, Australia).  So, it means something.  

consolation prize

It was an off season for me last year in '18, and due to injury, and I've taken this year off from track competition, looking ahead to next yr and a new age group: M60.

 At least I finished in the top 10 in the world rankings in the 400m in my age group:  #6 in world / #1 USA indoor; and #10 in world and #3 in USA outdoor. 

I'm happy to share this regional USATF award with my GPTC teammates - we won the masters M50 4x400 relays at both the Millrose Games and at the Penn Relays.   In addition, 2 World Championship relay medals in Spain, a Gold in the M55 4x100m and a Silver in the 4x400m for team USA.

Not too bad for an off year.  Unfortunately, my 2 worst races were the 2 most important: National finals and World Semifinals - 57.43 and 57.50... and that sticks with me the most. 

Thanks to Chuck for sending this award to me and thanks to my awesome teammates.   See you next year at Nationals and Worlds.

Masters Track Career Summary - through 2018

This is a first draft, a preliminary summary of my Masters Track career, (not including the season of 5k road races).   I've looked back through all my races and have come up with these totals:

247 total races 
114 track meets including 54 NCAA college meets

Event breakdown - races not including relays:

55m/60m - 18
100m - 21
200m - 87
400m - 82
800m - 2

I like stats, so I'll at some point expand this post with more info.

I think this would be double what an active college track athlete would do in a 4 year career.  Averaging over 8 years, this would be more than 14 meets a year. 

Season break down - races including relays

2009 - 1
2011 - 28
2012 - 41
2013 - 9
2014 - 47
2015 - 30
2016 - 40
2017 - 29
2018 - 22

Personal Bests  (M50 - M55)

400m - 55.11 (2015), 55.17 indoor 200m track (2017)
200m - 24.48 (2015), 24.65 indoor 200m track (2016)
100m - 12.17 (2012)
60m - 7.75 (2015)  / 55m - 7.25 (2015)

Meet list 2018 - season in review

My annual summary.  2018

- USATF National Indoor Silver Medal M55 400m 

- #1 Rank USA M55 indoor 400m - 57.02  (#6 in World)

- #3 Rank USA M55 outdoor 400m - 56.65 (#10 World)

- #5 Rank USA M55 outdoor 200m - 25.30

- World Championship M55 Team USA 4x100m relay, WMAC Malaga

Season PRs in Blue

--INDOOR--

1/13 - Nashville -  Commodore Invitational (flat 300m)

• 400m - 57.02

1/28 - Birmingham Crossplex, KMS Invitational

• 400m - 57.71

2/3 - NYC Armory - Millrose (200m banked Mondo)

• 4 x 400m - 3:51.21  1st (57.7 split)

2/11 - Atlanta, Dunamis Meet

• 400 - 59.03 (foot injury)

3/16-18 - USATF Masters Indoor Championships

• 400m - 58.57 (Silver)
• 200m - 26.36 (prelim)
• 200m - 26.30 (4th - injury)

--OUTDOOR--

5/27 - Atlanta Relays 

• 400m - 57.30

6/2 - Birmingham - SE Masters Championships 

• 400m - 56.65
• 200m - 25.30

6/9 - Rome, GA - USATF GA Assoc.

• 400m - 56.82
• 200m - 25.32

7/27-29 - Spokane, WA - USATF Masters Nationals

• 400m - 57.50
• 400m - 57.43

9/7-16 - Malaga, Spain WMAC World Masters 

• 200m - 25.72
• 200m - 25.70
• 400m - 57.00
• 400m - 57.54
• 4 x 400m - 3:51.31 (Silver) 56.6 split
• 4 x 100m - 47.40 (Gold) 11.40 split

9/30 - Nashville, district meet

• 100m - 12.22 (h)
• 200m - 25.62 (h)

Totals

11 meets

7 races indoor

13 races outdoor

22 - total races including relays

2 - 100m (1 relay)
7 - 200m
13 - 400m (2 relays)

compare:

2017: 12 meets / 29 races

2016: 18 meets / 40 races

2015: 12 meets / 30 races

2014: 19 meets* / 42 races) *not including 3 fall senior games meets 

Considering one of my worst seasons as a masters, to still be top 10 in world is an accomplishment... I guess.

weights, bike, season review

Well, the indoor season is officially over and I didn't imagine at the time that the highlight of my season would have been my first race... and then all downhill from there. 

I finish with the #1 indoor M55 400m time in the USA - 57.02, #5 in the world.  Not too bad for an injury plagued season.  My 9th USATF 400m Championship race since '12... a total of 5 Gold, and 3 Silver.

My plantar issue is still there after 2 weeks.  Sore, but ok enough to exercise with weights, bike, etc... If I were forcing it, I could probably run, but I'm going to give it another week at least.  Despite some good work in the gym, I'm getting heavier and more out of '400m shape'.  There is no substitute for track intervals, but I have been in the gym 6 of the last 8 days.

I ordered a new shoe, the Hoka Napali which was supposed to be a lighter but an identical shoe to the Clifton 3.  It isn't.  It is just slightly narrower in the forefoot (2mm), so I sent it back and ordered another (my 4th pair) of Clifton 3s while I still can.  (The Clifton 4s are terrible).  I found some new Clifton 3s on ebay for just $95.  Of my present 3 pairs of Clifton 3s, one is worn out, one is ok so I use it for gym and street hills, and the other is still good for the track.  It's good to have 2 track worthy shoes.  And with the Clifton 3's coming obsolescence, I need to have a fresh pair.  Hoka has struggled to design a shoe as good as the Clifton 1, but has failed.  Some even compare the Clifton 1 to the $250 Nike 4% Vapor.   The new Hoka Elevon series has not been compared favorably with the Clifton 3.

Tonight:

Stretches 

2 x 15 single leg squats with 80 lbs each leg 

1 x 35 hip flexor machine with 150 lbs 

6 x 15 sec sprint intervals on bike with 45 sec rest 

chest machine, rows

long sprints

A hectic day, running around due to car troubles, I finally got to the track late in the afternoon.  Sun low in the sky, mostly cloudy about 25º with light winds.  Just warm enough to run in shorts.

Hoka trainers on 

400m warmup, stretches, drills 

300m, 300m, 100m w/ 2 min rest - 46, 48, 16 

400m - 60.3 (29.3, 31) 2 min rest 

100m - 14.5

I had intended to run a faster 3 x 300m w/ 2 min rest avg 48, but I copped out on the last one as I saw that it would have been 51+.   So, instead of beating myself up to run a slow 300, I rested in my car about 15 min and got warm.  Then I went out with the goal of running an even split 60 400m.  I missed it by a step.  Not bad for the end of a workout, in freezing weather in training shoes.  I think I'll be ready to race in a week.  

I got confirmation for the Vandy meet on 1/13.  Kind of hate to start there because it's such a great track and I'm no where near peak fitness, but I might be able to break 58 and 'run my age'.   That's the goal.  

Here is a list of my first indoor 400s of the season and (/) indoor season best (SB) with track type:

2012:  58.93 (TSU - flat 200m track) / SB: 55.90 (IU - 200m banked mondo)
2014:  58.94 (MTSU - flat 250m track) / SB: 56.48 (Boston - 200m banked mondo)
2015:  57.29 (UIndy - flat 200m mondo) / SB-PR: 55.11 (Vandy - 300m mondo)
2016:  57.36 (TSU) / SB: 55.22 (Albuquerque - 200m banked mondo)
2017:  57.56 (MTSU) / SB: 55.17 (Daegu - 200m banked mondo)

So, just to break 58 would be good in a first meet.  Interestingly, my indoor best was faster than my outdoor season best 4 out of 5 seasons.  (I lost the '13 season to an injury).  Improvement from first meet to season PR was always over 2 seconds (2.44 sec avg).

Feet are holding up ok thanks to the brand new Hoka Clifton 3s.  No K-tape.   It makes a big difference to have new shoes.  Determined to drop a few pounds this week so staying under 1000 cal a day for a while.  146.1 after workout.  

Meet list 2017 - season in review

My annual summary.  2017 - a good year!

WMACi World Masters Indoor Championship Gold Medal: 200m - 24.82

 - Ranked #2 in World indoor 200m M55

WMACi World Masters Indoor Championship Silver Medal: 400m - 55.17

 - Ranked #2 in World indoor 400m M55, #1 USA

 - Fastest indoor 400m by an M55 American in 9 yrs (since Bill Collins '08)

 - Fastest 400m by an American in both indoor and outdoor seasons, #33 on all-time list

USATF National Indoor Champion Gold Medal M55 400m - 55.92

USATF National Indoor Championship Silver Medal 200m - 25.07

USATF National Outdoor Champion Silver Medal M55 400m - 56.78

NCCWMA North American Championship Gold Medal 400m - 57.13

Penn Relays Masters M55 100m Silver Medal - 12.25

AWARD: Greater Philadelphia Track Club Athlete of the Year

Season PRs in Blue

--INDOOR--

1/20 - Nashville -  TSU, Ed Temple Classic (flat 300m)

• 200m - 25.65

2/4 - Murfreesboro - MTSU Invite

• 400m - 57.56 
• 200m - 25.62 

2/11 - Birmingham - Samford Open (200m banked Mondo)

• 400m - 56.66

2/17-19 - Albuquerque - USATF Masters Indoor National Championships

• 400m - 55.92
• 200m semi - 25.07
• 200m final - 25.22

3/21-25  - Daegu, Korea - WMACi World Masters Indoor Championships

• 200m  prelim - 25.05
• 200m semi - 24.86
• 200m final - 24.82

• 400m prelim -  58.62
• 400m final - 55.17
• 4 x 200m relay - (M45 Bronze) 

--OUTDOOR--

3/4 - Mt. Berry, Berry College, GA - Victor Ice breaker

• 400m - 55.79
• 200m - 24.92

4/8 - Mt. Berry, Berry College - Berry Field Days

• 400m - 56.33    

4/14 - Sewanee, Mt. Laurel

• 200m - 24.84

4/27 - Philadelphia - Penn Relays

• 100m - 12.25
• 4 x 100m relay - 49.02 (4th)
• 4 x 400m relay - 3:51.33 (2nd)

6/17 - Trussville, AL  - AL State Games

• 200m - 25.69 
• 400m - 56.99

7/14 - Baton Rouge, LA, LSU - USATF Masters Outdoor Nationals

• 400m - 56.78
• 200m prelim (indoor) - 25.88
• 200m final - 25.75
• 4 x 400m relay M45 (Gold)

 9/17 - Toronto - NCCWMA Championships 

• 400m - 57.13  
• 200m prelims - 25.63
• 4 x 400m relay M55 (Gold)

Totals

12 meets

14 races indoor

15 races outdoor

29 - total races including relays

2 - 100m (1 relay)
14 - 200m (1 relay)
13 - 400m (2 relays)

compare:

2017: 12 meets / 29 races
2016: 18 meets / 40 races
2015: 12 meets / 30 races
2014: 19 meets* / 42 races) *not including 3 fall senior games meets 

Some firsts and peculiarities for this season:

 -Indoor and Outdoor seasons overlapped with the 3/4 outdoor meet in GA, and WMACi in Daegu 3/21-25

 - Semifinals of Outdoor Championships contested indoors due to weather.

 - Least number of races in 4 seasons  

 - Most number of (wind legal) sub 25 200m races in a season - four: 24.82, 24.84, 24.86, 24.92

Totals

Just for fun I totaled up all the track meets I've raced in since I started Masters Track in '11.

• 102 track meets total  (multi day meets are counted as one) 

• 51 college meets (50 college meets in 6 seasons)

• most active season: '14 - 22 meets  

• least active season: '13 - 6 meets (injured with fracture Jan - mid July) 

Racing in over 50 NCAA college track meets as a sprinter over the age of 50 must be some kind of a record.  Considering the multi day and multi event meets, my race total is probably well over 200.

That's a lot of sprinting for an old man.

Masters Awards point system

I don't know if this is new or if this has been up on the USATF website for a while, but apparently there is a point system that determines USATF Masters Athlete of the Year Awards.  Perhaps, if one of the elder statesmen of USATF Masters can enlighten me, (Peter?) please chime in.

Here is the point system.  Age group masters awards are given in 10 yr increments, 50-59, etc...

Point Scoring System:
10 pts = World Record
8 pts = American Record
6 pts = WMA Championship Gold Medal
5 pts = National Gold Medal
4 pts= WMA Championships Silver Medal
3 pts= WMA Championships Bronze Medal

It also states, "Age Groups: (number selected is based on 3% of those who participated in the age group at both the National Masters Indoor & Outdoor Championships) ... Various criteria are used to evaluate nominees. One of these is the following Point Scoring System."

Not sure what the "3%" means or even more vague is the "various criteria" statement.  What are the "various criteria?"  

Apparently the system isn't so cut n dry... and some people get overlooked.  For example, Dave S. won 3 National titles in '14 (M60 - 400m, 800m, 1500m) and did not receive the award.  Perhaps this was before the point system?  Or this was because he was a newcomer and no one nominated him?  Also, someone won this award last yr with one World title and one National title which was run uncontested (the only entry at Nationals in the event age group).  It's not uncommon to see just one entry in some of the hurdle events in the older age groups (especially among women).

Anyway, I do remember Mary H. at the awards banquet in Baton Rouge saying the NCCWMA would count as a qualifying meet for this award.   So, this was an unusual year in that there were four meets to accumulate points.  I know it would take some work, but it would be feasible to generate a spread sheet of all the points won at these competitions by the various athletes.

Good year

Despite my end of the year frustrations at Nationals and NCCWMA, it was my best season if you consider my point totals:

5 - USATF Indoor Championship (400m) Gold
6 - Daegu World Championship (200m) Gold
4 - Daegu World Championship (400m) Silver
6 - NCCWMA Championship (400m) Gold
21 - total

I'm assuming NCCWMA counts as a 'world meet'?   Even if I eliminate the NCCWMA points, that would be 15 points for the indoor season alone.  (Also, I know it doesn't count, but I got 2 silvers at Nationals, one indoor - 200m, and one outdoor - 400m).

Last time I got the award in '15, I had just 11 points (Nat'l 400m, 2 World Bronze).  By the time I got to Perth, I had 10 points and if I hadn't fallen at the finish, I would have totaled 13.

Not many people participated in all four meets.  As far as the 50-59 age group is concerned, I think M50 Karnell had the most points (4 National outdoor titles, 3 NCCWMA) 38 points.   Don had 28  (4 National titles -indoor and outdoor, and 2 Silvers at NCCWMA.   I think Rob T. had 18, all indoor.  So, not sure about field events, but I might have made the top 5 in my 50-59 age group, more likely in the track events.

Anyway, so this season wasn't such a bust.

2017 season tribute

Athletics is an inspiring journey.  Here's a quote from an article I saw on T&F News:

Dear Younger Me: Michael Granville
Service to others is the rent you pay for your room here on earth.  Smile often. Don't take things personal, especially what someone else may do to you. But take what YOU DO TO YOURSELF personal. Life is 10 percent of what happens to you, and 90 percent how you respond. Remember to Follow One Course Until Successful (FOCUS).  Be grateful.  See the beauty in people and act as if that's all you see. Have Compassion. Continue to spread good news about health and fitness with conversation and lead by example.  .... Keep putting in the work. Keep pushing the limits of your dreams!

Below is a pro photo of the NCCWMA 400m final and a tribute I wrote on facebook.

Since NCCWMA

Last week I went 4 days with about zero exercise and went on a few mild carb binges involving bread, pastry, and potatoes.  Nothing too excessive.  I'm still about 147.5 lbs.

Finally, last Friday I biked up the monster hill on Roark's Cove road, always a challenge even when I'm in shape.  I also hit the weight room for some upper body work.  I think it will be at least another 2-3 weeks before I set foot on the track again, and when I do, it'll be just once a week until about Nov.   I hope this end of season doesn't play too hard on my motivation to train.  It just seemed that I didn't reap any benefit from some very hard work at the end of this season.

Privilege of participation

One additional thing I wanted to mention, it is easy to take for granted participation on this level.  Even one minor injury can take the level of competitiveness or participation to zero.   Not being injured is #1.   In the world of masters track, one or two individuals being injured can promote a bronze medalist to a champion.

I had a few tweaks this season but thankfully no significant injuries.  As life is fragile, the fitness of a masters sprinter is even more fragile.  It is a also a matter of intelligent preparation and luck that one's body can withstand the rigors of training, especially for a 400m.  I was injured a lot in my first year, especially quads and hams.  That probably influenced my shift from being a 100/200 to 200/400 guy.  It is common for many world class 100m guys to start the season racing a 400m.   Tyson Gay, Usain Bolt, and Walter Dix have all done it.  This season, an M60 guy with a lot of experience ran a 100m in his first meet and tore a ham.  Out for the season.  This is an example of poor preparation.   Not real bright to start the season as an older masters with a 100m race.   I love running the 100m but I rarely do so.  Penn Relays is a good time to do it because it's after indoor and well before outdoor Nationals.

Tribute

It has been probably since 2013 when I fractured my foot that I took more than a month off from training on the track. It's been a journey and a privilege, not only to put my hands down on the line with the fastest men my age in the world representing the USA, but also to compete in college meets (and not finish last).

My masters track colleagues are some of the best people I've ever met. A brother and sisterhood of speed, where we come together a few times a year like a family reunion, in a different city, or on a different continent as Team USA. The journey of the training and competition, as well as the respect and friendship of my masters track family has given much to my life, a vital balance and compliment to my career of music teaching and performing.

International competition has also given me the opportunity to drive through the French Alps with my dad, to the beaches of Australia, and the streets of Daegu, Korea. I'm a relative newcomer to Masters track, only beginning in my 50s 7 yrs ago, but it's been quite a run: Five National Titles, a World Title, a World Silver and 2 Bronze, NCCWMA Gold, a 4x200m M55 World Record relay, USATF Age Group Athlete of the Yr. Award, a bunch of Team USA relay medals, National Silver and Bronze medals, and the opportunity to join my GPTC teammates at Millrose and Penn Relays.

The great thing about track, is you bring it or you don't. Unlike music, where you're only as good as someone thinks you are, there is no subjectivity in track. My 400m time in Daegu (55.17) was the fastest time in the USA in my age group since 2014, #3 in the world this year (indoor and outdoor), and fastest M55 indoor time in the US in 9 yrs.

As we move up in our age group and make way for the faster and younger, we look toward being 'reborn' every 5 years into a new age group. The medals matter less than the journey. I look forward to maybe one more World meet next year in Malaga, Spain until I enter the M60 age group just before the 2020 World Championships in Toronto. Thanks to the USATF Masters and Team USA. Now, I think I'll take a little time off.

(Nah.... weight room tonight).

Meet list 2016 - season in review

My annual summary.  2016 - a very good year!

USATF National Indoor Champion M55 400m

•    55.22 - fastest M55 indoor 400m in World since 2008

USATF National Indoor Bronze Medal M55 200m 

•   24.65 - ranked #3 in world M55 indoor 200m

World Record - 4x200m relay 1:40.22 (McGee, Chin, James, Yelverton)

USATF National Outdoor Champion M55 400m - 55.93

USATF National Outdoor Silver Medal M55 200m - 24.74

World Masters Championship: 6th 200m - 25.04

World Masters Championships - Gold Medal 4x100m relay (McGee, Thomas, Yelverton, Aurelien) - 45.15

Season PRs in Blue

--INDOOR--

1/10 - Nashville -  TSU, Ed Temple Classic (flat 200m)

• 400m - 57.36 
• 200m - 25.46

1/24 - Birmingham - Emory Invite

• 55.91 - 400m

1/31 -Birmingham KMS Invite (200m banked Mondo)

• 60m - 7.77
• 200m - DQ FS

 2/12-13 - Vanderbilt Music City  (300m Mondo)

• 200m - 25.36
• 400m - 55.97 

2/20 - NYC Millrose Games - 2nd place, Masters 4x400m GPTC

• lead off leg - 55.97 split

3/4-6 - Albuquerque USATF Masters Indoor National Championships

• 400m - 55.22
• 200m - 24.65
• 60m - 7.77
• 4x200m relay - 1:40.22  WR

--OUTDOOR--

3/19 - Atlanta, Emory Invite

• 400m - 55.72

3/25-26 - Nashville - Vanderbilt Invite

• 200m - 25.16 
• 400m - 56.11

4/9 - Mt. Berry, Berry College

• 200m - 25.12 
• 400m - 57.56    

4/15 - Sewanee, Mt. Laurel

• 200m - 25.18

5/7 - Atlanta - TrackLab, Emory

• 100m - 12.42 

6/11 - KY Bluegrass Games - Centre College

• 200m - 25.01
• 400m - 56.16

6/18 - Atlanta SE Regionals

• 200m - 25.43
• 400m - 56.70

6/25-26 - Brentwood -TN State Finals

• 200m - 25.22 
• 400m - 55.78

7/14 - USATF Masters Nationals

• 400m - 55.93
• 200m - 24.74  

 9/17 - Nashville District meet

• 400m - 57.1 (h) 

10/16 - Chattanooga District meet

• 200m - 24.92 (h) 
• 400m - 55.99 (h)

10/31-11/6 Perth, Australia WMAC World Masters Athletic Championships

• 400m semi - 56.24
• 400m final - DNF
• 200m final - 25.04
• 4x400m relay
• 4x100m relay - 45.15

Totals

18 meets 

13 races indoor

27 races outdoor

40 - total races including relays

3 - 60m
2 - 100m (1 relay)
17 - 200m (2 relays, 1 DQ)
18 - 400m (2 relays)

compare:
2016: 18 meets / 40 races
2015: 12 meets / 30 races
2014: 19 meets* / 42 races) *not including 3 fall senior games meets

Pre Nationals and Worlds 2015 training summary

For reference, this was my late season training grid from last year.  

April 11 - July 21 ... 44 workouts in 94 days.  

I was coming back from a hip flexor injury on 3/28 and couldn't run fast til mid May.  That allowed (forced) me into getting a lot of long foundation work.  Also, a brief ankle sprain on 6/15 took me off the track for 6 days.  

My plan is to condense this 13 week regime down to 8 weeks.  

Man.. this was a lot of suffering and mileage.  In an 8 day period from 4/13-20, I put in 12,600m of work.  That's 31.5 laps of the track.  Not listed here are the weight room workouts.  

4/11  - 3 x 800m - 2:48, 2:58, 2:55 w/ 3-5 min rest

4/13 - 4 x 800m -  2:43, 2:52, 2:54, 2:56

4/15 - 4 x 800m - 2:42, 2:45, 2:48, 2:45 / 400m - 68

4/18 - 5 x 600m - 1:55, 1:56, 1:58, 1:56, 1:58 / 400m - 68

4/20 - 2 x 600m - 1:56, 1:57 / 3 x 400m - 70, 67.5, 65.5

4/22 - 4 x 400m w/ 2 min rest - 69, 70, 72, 79  / 300m - 47

4/24 - 800m - 2:30 / 600m - 1:48 / 400m - 64

4/26 - 2 x 600m - 1:44, 1:50 / 400m - 62.5

4/28 - 800m - 2:31 / 600m - 1:43.5 / 500m - 85 /400m - 65

5/2 - 800m - 2:20 (race)

5/4 - 4 x 400m w/ 2 min rest - 70,69, 75, 75 / 300m - 49

5/8 - 2 x 600m 1:42.5, 1:48 / 2 x 400m - 64, 65

5/12 - 3 x 600m w/ 4-5 min rest - 1:45, 1:54, 1:55 / 400m - 62

5/15 - 4 x 600m w/ 6 min rest - 1:52, 1:52, 1:55, 2:00 

5/17 - 400m - 60 / 300m - 43 / 200m - 27.5

5/20 - 4 x 300m with 2min rest - 49, 48, 51, 49  / 2 x 200m - 27.5, 28

5/24 - 3 x 400m, 200m w/2 min rest - 68, 69, 75, 37 / 400m - 62

5/26 - 600m - 1:45 / 500m - 83 / 400m - 62 / 300m - 43 / 200m - 28

5/29 - 4 x 400m with 2 min rest - 71, 71, 73, 73 / 2 x 200m 27, 27.5

5/31 - 300m event run - 40.5 / 4 x 50m

6/2 - 4 x 400m w/2 min rest - 69, 70, 71, 75 / 2 x 200m - 27, 28

6/4 - 300m event run - 40 / 200m - event run - 25.75 / blocks

6/6 - 400m / 200m race - 56.22, 25.29

6/9 - 500m - 81 / 400m - 60.5 / 2 x 300m - 43.5, 43.5

6/11 - 2 x 4 x 200m with 1 min rest - 30.5, 30, 30.5, 30.5 / 30, 30.5, 31, 30.5

6/13 - 500m - 75 (59/16) / 2 x 100m - 12.8, 12.8 / 200m - 25.5

6/15 - 4 x 200m w/ 1 min rest - 30, 31, 31, 31  (wkout cut short - injury)

6/18 - pool - 8 x 90sec

6/21 - 3 x 150m w/30 sec rest - 22, 23, 24 / 3 x 150m 21, 20, 19.5

6/23 - 4 x 200m w/ 1 min rest - 30.5, 30, 29.5, 29

6/25 - 2 x 4 x 200m with 1 min rest 28.5, 29, 30.5 / 29, 30, 31, 32

6/28 - 3 x 300m w/ 90 sec rest - 47, 46.5, 48 / 2 x 400m w/ 10 min rest- 59 (30/29) 61.5 (31, 30.5)

6/30 - 4 x 400m w/ 2 min rest- 68, 69, 71, 72

7/2 -  300m event run - 39.9 / 2 x 500m - 83.5, 80 / 300m - 43

7/5 - 2 x 4 x 200m with 1 min rest - 29.5, 29, 30.5, 30 / 5 min rest/ 29.5, 30, 32, 33 / 2 x 150 - 20, 20

7/7 - 3 x 400m - 57, 57, 58

7/9 - 3 x 200m event runs at 400m race pace - 25.8, 25.8, 25.6 / blocks / 100m -13

7/11 - 56.23 - 400m race / 25.38 - 200m race

7/13 - 4 x 500m - 80.5, 82.5, 85, 83 / 150m - 19.5 / 2 x 100m - 13.5, 14

7/14 - 400m event run - 56.8 / 2 x 100 - 13.5

  

7/15 - 4 x 300m with 2 min rest - 47, 47.5, 48.5, 48.5 / 2 x 200m event runs (400m race pace) - 26.3, 26

7/17 - 2 x 'Split 400s' - 300m event run at race pace /1 min rest / 100m - 40/14.2,  40.3/ 14.5 // 4 x 200m w/ 1:15 rest - 29, 29, 30.5, 29.5

7/19 - 2 x 300m event runs from blocks (400m start) - 40.5, 41 / 2 x 200m - 26, 26.5

7/21 - 350m event run from blocks - 48 (26.25/40.5), blocks

7/24 - Nationals: 400m - 55.29 Gold

                                        24.61 - 200m Semi

                                        24.48 - 200m Final Bronze

Event runs / speed

Beautiful day in Sewanee, 72º and breezy.  Felt much better today than yesterday as I got the spikes on and blocks out for some speed work.

Knowing that I've been losing time at the end of races, I played with my splits a bit today with good result.

Saucony trainers on 

350m warmup, stretches, drills 

50m strider 

Puma spikes on 

400m event run from blocks - 56 (27, 29) 

300m - 40.8  

2 x 200m - 26, 26

The 400m might have been 55.8 or a shade under 56, which is fast for Sewanee's soft track.  And... it felt a whole lot easier than that 56.11 I ran a week ago, no rigging.  Perhaps 26.4/28.5 is the way to break 55?

142.6 lbs after workout.  No problems.

#1 in World
With the completion of the European Masters Indoor Championship in Ancona, Italy today, I think I can safely claim the fastest M55 400m time in the world this season.   I think World Champion, B. Zavattero must have been aware of the time I laid down in Albuquerque, since he had no competition and finished in a blazing 55.28, just 0.06 behind me.  He won by 2.7 sec over the Silver Medalist, which would be about 25 meters.  I think he was gunning for that top spot, not merely to win the European Championship.   It must be said that I posted my time at altitude and his was closer to sea level.  Nice to finish #1 anyway.   Pat Logan won the European 200m M55 in 24.80, so my #3 200m ranking remains unchanged.  Shoot, should have dived for that Silver and #2 ranking, just 0.01 behind.

Final M55 400/200m World Indoor lists

Final M55 400m World list - indoor 2016
117 performances from 19 countries:

USA, Romania, Great Britain, Portugal, Canada, Sweden, Switzerland, Serbia, France, Belarus, Netherlands, Germany, Bulgaria, Poland, Greece, Ireland, Cape Verde, Urkraine, Italy

Final M55 200m World list - indoor 2016 
195 performances from 27 countries: USA, Germany, Romania, Poland, Portugal, Latvia, Sweden, Estonia, Lithuania, Great Britain, France, Serbia, Netherlands, Belarus, Turkey, Switzerland, Canada, Greece, Norway, Cape Verde, Peru, Ireland, Spain, Italy, Finland, Norway, Hungary

Meet list 2015 - season in review

My annual summary.  2015 - what a year it was!

USATF Age Group Athlete of the Year Award (M50-59)

USATF National Champion M55 400m

USATF Bronze Medal M55 200m

WMAC World Bronze Medal M55 400m

WMAC World Bronze Medal M55 200m

WMAC World Relay Golds M55 4x100m, 4x400m
M55 400m - rank #3 in World, #1 in USA (55.29)
M55 200m - rank #3 in World and USA (24.48)

PRs:

400m - 55.11

200m - 24.48 / 24.80 indoor

55m - 7.25

60m - 7.75

Season PRs in Blue
PRs in Red

--INDOOR--

12/6/14 - Indianapolis - Gerry England Invitational (200m flat Mondo)

• 60m - 7.75
• 200m - 25.47
• 400m - 57.29

1/17/15 - Nashville - Vanderbilt Commodore Invitational (300m flat Mondo)

• 60m - 7.80
• 200m - 24.80 (indoor PR)
• 400m - 55.11

1/25 - Birmingham - Emory Invitational - Crossplex (200m banked Mondo)

• 200m - 25.05 (PR on 200m track)
• 400m - 55.68 (PR on 200m track)

2/14 - Sewanee - Tiger Invitational

• 55m - 7.27

2/28 - Sewanee Invitational

• 55m - 7.25

--OUTDOOR--

3/13 - Tampa - USF Invitational

• 100m - 12.22
• 200m - 24.59

3/27-28 - Nashville - Vanderbilt Black and Gold

• 200m - 25.25
• 100m - DNF (hip flexor injury)

5/2 - Nashville Masters Classic

• 800m - 2:20.79

6/6 - Hoover, AL - AL USATF Association meet

• 400m - 56.22
• 200m - 25.29

7/11 - Franklin, IN - IN USATF Association meet

• 400m - 56.23
• 200m - 25.38

7/24-26 - Jacksonville,  FL - USATF Masters National Championships

• 400m - 55.29 (M55 Champion)
• 200m semis - 24.61
• 200m final - 24.48 (M55 Bronze)

8/8-16 - Lyon, France - World Masters Athletic Championships

• 200m prelims - 25.04
• 200m semi - 25.24
• 200m final - 25.08 (M55 Bronze)
• 400m prelims - 55.46
• 400m semi - 56.00
• 400m final - 55.30 (M55 Bronze)
• 4x100m relay - 47.10 (M55 Gold - American Record)
• 4x400m relay - 3:48.33 (M55 Gold) ~ 55.50 split

SUMMARY:
12 meets
Total races: 30
55m - 2
60m - 2
100m - 3 (1 DNF, 1 relay)
200m - 12
400m - 10
800m - 1

(compare with 2014: 19 meets* / 42 races)
*not including 3 fall senior games meets