Roark's Cove Rd bike climb. This one was a bitch. Not bad conditions, about 80º and humid. Having the previous climb season PR on my mind I probably went out too hard. I climbed the big hill about 3 sec ahead of last climb but couldn't maintain the 21:38 pace from last time. HR was way higher this time.
Roark's Cove bike climb
Total time - 22:32
Avg speed - 6.1 mph
Max HR - 183
HR over 170 - 14:27
HR over 180 - 2:09
Compare with last time, HR over 170 was only 4:07. Of the 14:27 over 170, several min of that was over 177. So it was a really hard effort. I didn't feel like it but was going into town for an errand and I thought I should burn some calories. Besides having a fairly heavy training load the last few days, I'm 2 lbs heavier than last climb. Getting sick of being over optimum weight. I need to face the fact that at 145.5 lbs, I'm 5 lbs overweight.
So, need to self correct here. I'm going to Roya's house where I'll eat better. Not eating real bad, but the nuts, dried fruit, and Wasa crackers with nut butters and preserves need to go. If I'm disciplined, I could be where I want to be in a week.
I'm feeling some progress in my knee health and hope to take another crack at track training in the fall. Having some success in short hill sprints, maybe that's the ticket, short to long. If i ever am able to train again, it will take 5 mo to get to elite level, but maybe this crosstraining will help. I dream about track training sometimes.
---
UPDATE:
Best NCAAs ever
The NCAA DI track championships have been phenomenal. World leading times in the sprints, college records broken, and a WR in the 110H. MTSU's Mustapha B. took 6th in the 100m (9.99) and 4th in the 200m with a school record PB of 20.04, sadly missed the bronze by 0.02. Women's finals tomorrow. These times were CRAZY, certainly faster than the pro circuit. All wind legal except the 100m was just over. I've noted foreign athletes, will represent their home countries in international competition:
Men:
100m - 9.72 (+2.2) Kanyinsola Ajayi (Nigeria)
200m - 19.63 Jaiden Reid (Cayman Is)
400m - 43.38 (4th fastest all time) Samuel Ogazi (Nigeria)
110H - 12.75 World Record (semis) Ja'Kobe Tharp
4x400m relay - GA 2:57.93 (42.99 anchor leg - Jonathan Simms)
Women (semis):
100m - 10.63 (5th fastest all time) Adejah Hodge (BVI)
200m - 21.68 Adejah Hodge
400m - 48.79 Dejanea Oakley
800m - 1:56.85 Sanu Jallow
These were all college records except for the Mens's 100m because of wind.
4 x 500m w/ 1 min rest - 1:58, 2:04, 2:12, 2:09 (2:06 avg)
HR monitor said I peaked at 195 but I'm sure that was inaccurate. Busy lately, but I felt I needed to get to the gym tonight. Definitely have lost all that long sprint foundation I had gotten back by late Nov. Knee is slightly better, progressing slowly. Still probably won't try and run for a week or 2.
Was light this morning when I woke up 141.5.
Monitoring potential health issues, had another scan this morning, Dr ordered, CT w/ contrast. Due to weather emergency, probably won't have results til at least Mon or Tues.
Major winter storm tomorrow. My hometown in NY could get well over a foot of snow and below zero temperatures. Here in Sewanee, snow tomorrow morning and freezing rain all day. Not much snow here but 3-5" up the road in Murfreesboro. Then rain on Sunday followed by maybe some brief wrap around snow and a very cold Monday with highs in the low 20ºs. Schools are already closed for Monday. If we lost power, I have only about 3-4 days of firewood - assuming burning 24 hours, so I'll save it for when I need it.
Book:
Graham B is writing a book on Masters Track called, "Faster than you at 60." Graham is a serious author, he writes for Forbes and his last book went to #1 on Amazon, so this might be pretty cool. Graham competes in my age group, he made the finals of both the 200 and 400 in my '21 championship races. The book has 20 chapters about champion masters athletes over 60. One of the chapters is on me and I just got the first draft. It's quite good, honest, with many of both the successes and failures noted. I think the book may be out by the end of the year.
Yesterday I went to the gym and did just 2 hard sprints on the rower. I was going to do 3x500 w/ 1 min rest but after 2, I was spent and I though maybe I shouldn't bend my knee so deep.
Concept 2 rower
2 x 500m w/ 1min rest - 2:02, 2:04
HR #1 - 167, #2 - 176
HR only recovered to 139 between reps.
Bike 300m sprints w/ 2 min rest, pretty much all out and standing most if not all the way.
Bike
4 x 300mw/ 2 min rest
max speed mph and max HR by rep:
#1 - 26.5, 159
#2 - 25.0, 167
#3 - 25.6, 169
#4 - 24.4, 169
It was not much but better than nothing.
I've been sleeping a huge amount, including naps, at least 9 hrs a day. Had been staying up til dawn practicing music but am trying to normalize my schedule. Went to bed 'earlier' about 3:30am, woke at 7:30, then went back to sleep til 11:30am. Then took a short nap til 1:30pm.
I think the biggest thing I've lost without track competition is accountability. For example, the lack of accountability I have with being dedicated to workouts and pushing it to the max. The lack of accountability I have in my diet and the 5 lbs of stubborn fat I've gained around my mid section. Competition and achievement demands accountability, and presently, I have none. I need to get some. There is being in shape, and there is being in elite 400m race shape. I'm not even close and may never be again. When I'm finally able to run, presumably in late Aug, it will take at least til late Nov to scale up to regular workout schedule. Then it will take at least 6 months of hard work to get back, if my body can handle the training.
This is Canadian Masters Track legend Earl Fee. He broke the M95 400m record today (2:01.40). He already holds the 400m WRs in M85 and M90. He is the oldest man ever to run less than his age in the 400m, 89.15 at age 90.
I was fortunate enough to break his 34 yr old M60 400m meet record in Canada in '21 when I ran the WL M60 time of 56.23.
This is the closest a USATF Masters National Championship has ever been held to my home. Just one hour away. My M65 debut, 9 days after my birthday. Couldn't be a better time or place. I must be ready!
Finally, I have a goal and a target date.
Track at Milton Frank Stadium was just resurfaced last yr.
Saturday was the Parker Track Club meet in Huntsville. It was sunny, hot, close to 90º with occasional shifting winds. Meet was on a rolling schedule, I tried to not get there too early because it's tiring to warm up in that heat and sit around for hrs waiting to race. There was almost no shade. It dragged on as usual. A million kids there, primarily a youth meet. They were running young to old, masters last. So I warmed up and found a piece of shade near the finish line opposite of the 100m start. They had at least 40 heats of kids so I though I'd have close to an hour. Then... I saw the masters 100m women finish. WHAT!? My race was next, they were doing masters FIRST. I hadn't even run any strides yet or nothing so i picked up my spikes and sprinted across the football field 120yds to the start line just as the masters race went off. I bitched to the meet director and he let me run in lane one ... alone. Not the best situation. But, at least I got to run. Nothing great, 13.09. More confirmation I have work to do. At least it was an improvement over the last 2 Penn Relays because at least this time I had blocks. The main thing was that I was able to run 100m without injury. My goal was to break 13. Failed. Unfortunately the meet dragged on and I got stiff. Warmed up again but the foot hurt so I did very little running to prepare. 2+ hrs passed and I convinced the meet director to run the Masters 200m first. Again, one of my poorest showings, 27.00. ;(. I think it may have been the first time I ever ran over 27 in a meet, but just. My goal was to run 26.9 or better, failed again. The 200m was a mixed bunch. 19+ is masters/open. I ran with two 20 yr olds, a 19 yr old girl, and a 47 yr old guy. The 20 yr olds ran 23 and 26, I finished 3rd, thankfully beating the girl, and the 47 yr old guy was slow, 32+. Huge mix of ages and abilities at these meets. Some of the best were these elite HS juniors and seniors, some running mid 10s in the 100m, off to major college track programs.
Still happy to be able to still do it, and without injury. (I don't even consider my chronic foot issue an injury). Great to see a thriving youth track program. Seeing all these 5 and 6 yr olds racing is fun to watch. Also seeing these guys.... watching some of these 17-18 yr olds come out of the blocks is pretty awesome. Some are on their way to major college track programs.
Even toward the end of the meet were there are many scratches, tons of kids lined up for the 200.
I wish I had a summer program like this as a kid. I look back to my home town area of Binghamton, NY. It's absolutely PATHETIC. No youth track at all. In fact, the local running club, TCRC has some hand timed adult all comers summer track meets but they don't run sprints shorter than the 400m! The club is totally dominated by 5ks, distance, and road racing. And what about field events? WTF is it with Binghamton... people up there can't sprint or jump!? Sprinting is fundamental to SO many sports. I savaged their FB page with some of my feelings on this subject. No one cares about track there apparently. Must be a cultural thing.
Compare with my photos above, this is the state of affairs in youth track in Binghamton:
Special olympics ... and that's about it.
I've decided to continue training, no more volume or 400m training, maybe just 2 tempos sets a month, but I really need work on my short game. I'm in the weight room more (Sun night) and I borrowed 90lb of plates from Sewanee so I do more strength training with weight pulls. I may run another 100 or 200 before summers end. I've really regressed. Colleagues in my age group that I've ran faster than as recently as last yr are now logging faster times than me in the short sprints. I'm not that far off, about a half second too slow in the 100m and a second in the 200m. I think I can get it back with the right focus.
Heavier for this meet, about 143-144 lbs.
It was tough for me to get my heavy ass into the weight room on Sunday night, but I did. 3X Circuit was: Goodmorning-deadlifts, hip flexor machine, pecks, rows, seated hams.
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.
Won my semi-final heat in 59.11. This year's surprise is newby is James L. His 57.87 leads all qualifiers by a lot. And I'm second fastest, followed by Ron 59.60, and Owen in 60.39. This kinda sucks because that means in the Final, I'm in lane 5 with the 2 fastest guys to my inside so I won't see them. The only positive thing is that I'll have Owen in front of me in lane 6 and all I have to do to medal is beat him, most likely.
It was not an ideal situation. I focused my warmup on my the race schedule. Warmed up, got sweaty in the heat and ready to go, walked the length of the stadium to report and found the meet was running way behind. No telling when we'd be called. Once over on that side of the stadium, there was no where to run except for about 30m on pavement. Finally we got called and the race was an HOUR late. It was pretty hot but not scorching, about 90º heat index and really hot in the sun, although there were intervals of clouds.
I had a weak heat and I was way ahead of the field. Hit the home stretch 10m ahead of everyone. I didn't hold back much and my splits were pretty much on target except my 200-300 was maybe a bit fast which cost me on the last 100, although I did 'coast in.' As near as I can tell, my splits were: 13.9, 13.9, 13.9, 17.4 or 27.8, 31.3 or 41.7, 17.4. Yea, the 17.4 sticks out like a sore thumb. If I ran this same exact race in the final, I might just medal. However, compared to my most recent event runs, the first half may have been a tad too hot. This first 200m was about 0.5 sec faster than the last 2 event runs, but I really attacked the 3rd 100m and my 300m split was a full second faster than the two event runs 41.7 v 42.7. The 300m split may have even been as fast as 41.5. That's probably what cost me at least a half second.
Here's the comparison splits to my main competitors from the semi in this order - Me, James, Ron, Owen:
Clearly, Ron let up in the last 5m. James had an amazing 200-300m. My initial thought was that i should be more aggressive in the final, but now looking at this, I think the opposite. I need to be conservative and save some for the last 100m. My last 100m must be under 17. Preferably under 16 like my recent event runs.
I kind of regret scratching the 100m. I could have easily medaled. Allan said the competition is a joke. He also said this would be his last meet. I don't believe him. But, he is suffering. He coasted to an easy 12.80, and next fastest was 13.34. Ron was supposed to run the 100m but he scratched to focus on the 400m. I think my chances will be decent to medal in the 200m, probably as good if not better than the 400m. 400m Final tomorrow in the hottest part of the afternoon, 4:47 pm. Will be hot.
Anyway, having fun with it. Just happy I can still do it.
Did some split long sprints tonight, was beautiful ... about 70º, light winds, sunny. Really nice cool nights lately, but rain coming Sunday. May go out tomorrow and play Sunday by ear.
Was hard. Hit the 400m in about 64.2 in the 500m, and thought about a 'split 700' but no way. After the 500/100m, my heart rate was still pushing 160 even after walking 100m. Wouldn't have made it 200m.
139.8 lbs after workout. Recovering from a day of heavy eating. It's ok as long as it's not ridiculous, and as long as it's just one day. Still not 100% sure about racing in a week. May do some speed in the next 2 days to see where I am.
Elite track
Pretty incredible day for elite track. 3! World records set at the Paris DL meet (2 mile, 3000k steeple, and women's 5K). The NCAA Mens DI finals tonight was incredibly competitive in the sprints, more so than the pros. 7 sprinters under 10 sec in the 100m, and 4 under 19.90 in the 200m. Tis the season.
Very nice day in Sewanee, 48º, sunny, light winds E-NE. I was on the track yesterday and since the weather is going downhill tomorrow and Thurs, I decided to train again today. Lightly. My R ham was sore from yesterday so I really gave it a good warm up, bands, massage gun and balm to really loosen it up. Didn't do too much, time is limited, have to work this afternoon.
The 600 wasn't bad, didn't kill me. I was able to slog out the last 100m in under 18 sec.
I tried doing the weight pull sprints on the track, thinking the track might provide more friction and resistance. And how... the tough nylon web strap wore through and broke twice after 70m because of the friction of the dumbell on the track. I intended to run 100m, not 70m. I guess I need to return to the turf for these.
Next track workout won't be until Friday. Forecast is sunny upper 30ºs and windy.
Yea, it was slow, ran real conservatively, didn't rig up. Next time will push it a bit more, go out faster.
59.74 - 400m
At the Crossplex, I accomplished my initial goal of running under 60. My first 200m was only about a pedestrian 28.5. My stride felt a little clunky, not really fluid, especially on the turns. I had lane 4 and was essentially running alone with a college kid about 9 seconds ahead of me. It's a nominal start, about what I expected. I know my fitness isn't there yet and I have a ways to go, but I think I'm within the realm of being competitive this season. We'll see how it goes. Unless I see a major improvement by end of Jan, probably won't go to worlds, but then again, it's a long ways away and a lot of time for improvement if my body can withstand the training. So, I won't rule it out yet.
I was pretty cautious and glad to get this race behind me without injury, because it was this weekend on this track last year that I seriously injured myself, essentially taking me out of contention in the sprints in '22.
So, just happy to still be able to do this, train, and hopefully improve. I have no illusions that I'll ever run 56 again, but who knows. It may just take longer.
I'll be going up to the frigid north for 6 days and that will put a big dent in my training schedule. I was thinking about running the Sprint Night at the Armory on the 26th, but that's my parents anniversary and they have something planned that evening. So, next opportunity to race will be Jan 6 or 8. I'll have to cram 3 workouts in the next 4 days, including today.... and it's cold. Only 30ºs today.
Only 3 other masters were there that I'm aware of - Andrea, Willie, and Tom. Tom ran the most notable race. He was initially put in lane 1 in my heat. He apparently complained to meet officials and they let him run alone before the teen girls. He ran a super 76.38 at age 80! As far as I can see, it is easily in the top 5 indoor times of all time by an American over 80 in the 400m. Will likely end up season best in M80.
I love racing in Birmingham, just wish it weren't so far. It's a 350 mile round trip. I can do it in about 2.5 hrs. It's just a little more than 1 tank of gas so I have to stop on the way home.
I was a reasonable weight for this race, about 141. Not super light but OK.
Colder today, mid 40ºs, windy but sunny. When it gets cold, factors like sun, wind, precip, all make a difference. So, other than the wind, it wasn't too bad, but definitely feels like winter.
After 3 consecutive days of running, the foot was feeling it, so I did the minimum...
Reps 2 and 4 were into the wind. I entertained the idea of trying to get 5x, but the brevity of only a 30 sec rest looms large after the 3rd rep. Not even enough time to catch a breath and get a drink. Just a few moments of recovery and then 10 sec countdown to go again.
Despite my present lack of conditioning, I'll probably race on Sat. because I need a base point to see where I am, and to get a starting point from which to improve. It's going to be a weird one. An all ages meet with an 19+ open division. There are 19 yr olds running 49 and a 78 yr old who might run 80. I guess that's the beauty of an 'open division'. I just worry about getting stuck in a bad lane. Any lane 1-3 is bad.
Not as light as I'd like to be but not bad. 141.4 lbs after workout.
Most years, the USATF provides the opportunity for masters to be showcased in an exhibition event at the US Championships for one specific event in one specific age group. It's rare for that event to fall within my age group in an event that I participate in, and even more rare to be held in America's finest track stadium... so the decision to do this was really not a hard one. It was an opportunity that may not ever repeat. Unfortunately, it wasn't my best event but fortunately, an event that I chose to participate in at Nationals for the first time just last year, winning Silver.
I thought it would be great to share this with Roya but spending $1100 for just a weekend flight seemed excessive, but my Dad offered an early birthday gift for me and paid for her flight, a huge help considering the cost of my upcoming trip to Finland. So, just a week before the event, I bought her a ticket. I was happy we were able to sit together on every flight. Nashville-Denver-Eugene, Eugene-Seattle-Nashville.
When arriving in Eugene, I asked the car rental clerk if he had any Toyotas of any kind. Reason: The USATF championships were being sponsored by Toyota and they were offering free and close stadium parking for all Toyota cars. So, I paid a bit more and rented a Toyota Rav-4. Good decision.
Hotels in Eugene were expensive and scarce. Our motel had just one bed but had a fridge and a microwave and wasn't too bad, although overpriced at $155/ night. A lot of other track people were staying at the hotel, which was just a few miles from the track. We went to the local market to buy some food before going to bed Friday night.
I wasn't racing til Sunday, so Saturday we went to the venue so I could be credentialed and attend the meet. The checkin was very formal. ID badges, photos, etc... and unexpectedly the person at the desk asked me if anyone was with me, and I said yes. This was news to me, because I was told we would not be able to credential a guest or even a coach. So, I ran out to the car where Roya was waiting and told her to come in so she could be credentialed.
Check in
After check in, we drove in the direction of the stadium and soon saw the famous Hayward tower. Driving down a side street, we drove directly into Toyota owners parking, we were welcomed and given a pass, parked, and walked a short distance across the campus toward Hayward. The campus was beautiful, quiet, flowers and students hanging out, completely oblivious of the event happening a few hundred yards away.
At the gate, Hayward had very strict entry regulations. Only transparent bags, no metal bottles, etc... however, as a credentialed athlete, none of that applied to us and we were waved in quickly, bypassing the spectators lined up to be searched.
The first glimpse of the stadium was unforgettable.
We then walked down to the athletes' area to checkout the warmup track. It was already warm, mid 80ºs but comfortable and not humid.
We saw the athletes for the 200m first round warming up. The turf warmup area was ringed in tents with trainers and coaches. Other than the tents, there was very little shade for warmups.
Warm up track
We had almost an hour before the meet started with the first round of the 200m
We were told we could sit anywhere in General admission, but no one ever looked at our tickets which we spent $60 on for the 2 days.
We noticed the morning crowd was gathered on the shady side of the stadium, so we sat on the upper side of the stadium above the first turn with a view down the home stretch. Great seats.
We watched the first round of the 200m, and watched the athletes being interviewed on NBC by Louis Johnson.
All the world class sprinters were there: Kerley, Lyles, Coleman, Knighton, Bednarik, Bolling...
This was a huge day with finals in the men and women's 1500m, men's 3000m steeple, men and women's 400m, women's 110m and 400m hurdles.
Highlights included: Evan Jager taking 2nd and get the world standard in the 3000m steeple after a year of not competing due to injury, Allyson Felix running her last open 400m and finishing 6th to qualify for the relay pool on the world team, Michael Norman running a 43.56 world leading time and Florida's Champion Allison running a massive personal best of 43.70 in second, and finally... the only World Record of the meet: Sidney McLaughlin's incredible 400m hurdles in 51.41, which I got a great video of her home stretch run:
Allyson Felix sets her blocks for the last time...
The meet was over by mid afternoon and we decided to drive to the coast after a brief stop at Whole Foods, first to Florence then up to Yachats on the Oregon coastal highway, about a 90 min drive. Great decision. It was cool and so beautiful...
Some of the signs you don't see in the east, "Elk crossing", "Tsunami warning zone".
The water was quite cold, probably in the 50ºs. Didn't see anyone swimming, surfing, or really even any boats.
It was quite a calm scene, never crowded and on a Saturday. Can imagine it would be even quieter during the week.
Eugene was really a refreshing change from TN. Everyone seemed a very courteous and kind, generally more intelligent, easy going. You don't see confederate flags, Trump signs, and churches on every corner. (I saw one local bar that had a sign saying "fuck the supreme court.") I'd drink to that if I were a drinker.
Race day
Due to the heat, the schedule was changed, shifting some events to the morning so my race would be in the middle of the meet instead of at the beginning. My race would be about the same time, 12:26.
Didn't want to get there too early because of the heat, which compared to Atlanta or Ames last year was nothing, so we left the hotel about 10 am. For the morning, the crowd was gathered in the shade on the back stretch and we got a seat right about the 100m mark at the beginning of the back stretch. I saw Tom and Lesley H., who was supposed to race in the women's masters exhibition but sadly, they told me Lesley's knee is shot and will require a knee replacement. They decided to come anyway to pick up credentials and watch the meet.
As I sat there watching the men and women's 5000m final, then Emma Coburn win the women's 3000m steeple, the anticipation was growing and my heart rate increasing. I then got up to go to the warmup area and mens room. I did stick my head out into the stadium to watch the stacked 200m semis.
As I walked to the warmup area, I saw Ajee Wilson, took a photo with her, and she asked me what I was running, I told her the 800m, same event as her. Later she went on to win a Silver, just hundredths away from Gold, giving Athing Mu the Olympic Gold Medalist, the most competitive race she's had in a year, both running 1:57.
There were very few people at the warmup area besides the masters, but I did see Abby Steiner doing a post race shakeout and Devon Allen hanging out along the fence. I politely asked them if they had time for a fan photo, both were very nice. Abby seemed very sweet. I asked them both as well as Ajee the same question: "Do you think you'll be doing this when you're my age, 62?" The ladies said they weren't sure if their knees would hold up. Devon said, "I don't know, probably." The older couple there with him, maybe his parents, seemed amused with the question.
Abby stormed to a then world leading 21.77, fighting off Jenna Prandini for the Gold. Devon didn't run his best race but qualified by the skin of his teeth, for the Bronze, just .003 ahead of 4th.
So... I started my warmup about 11:40ish and reported to the tent to get my bib.
I chatted briefly with some of my competitors, Dan King, David Westenburg, Kevin Paulk and some of the women who were running just before us. I was telling David that this was only my 4th 800m race ever, and that I had struggled with injuries this season, but he said... "I've read all your disclaimers, I know what you can do."
I didn't work too hard in warmups, did my standard warmup and ran a little in my spikes. Felt good. I never really thought much warmup was really necessary for the 800m since I'm never running faster than a 16 sec 100m. I just really wanted to keep calm and keep my heart rate down.
We all reported to the tent 15 min before race time. Lee Bridges, Masters Exhibition chair, met us there and took a group photo. We all got commemorative medals, kind of nice but meaningless to me because I am generally against 'participation medals'. (I would have been much happier with a Bronze for finishing third in the race). There was one scratch so we had essentially 5 racers in M60, and 2 others in higher age groups, ages 69 and 73. They would be quite aways behind the pack of 5.
The shear number of officials, staff, and volunteers at this meet was amazing. It was first class. Every movement was scheduled to the minute and after the group photo we were escorted through the under-stadium practice facilities to a holding area just outside the track. This was my first and only glimpse of the inside of the training facility under the stadium. It was really magnificent. I paused to take this photo of our walk to the holding area where we had baskets waiting for us for our back packs, and a staff member hustled me back in line to stay on schedule.
We arrived at the last holding area where there was a monitor so we could watch the women's masters race. We posed for another group photo, Mike B. was off on his own and not in the photo.
The clerk came and gave us our hip numbers, and it wasn't seeded, but random. I got lane 7 and had Dan out in lane 9 (due to 2 scratches).
Mike, being the top seed by far was not happy about being put in lane 1.
We were finally escorted through the tunnel and out on to the track. It was one of the most memorable moments of my life, and I know everyone there felt the same. We all felt a great warmth from the officials and staff, everyone was smiling and supportive, giving us total respect. Unlike Nationals, we weren't given the silly basic instructions on where to break to lane 1 and all that, they assumed we knew that much. We took our places in our lanes and the camera crews came out to take our image for the big stadium screen. I really could not keep the smile off my face. I'm on the greatest track in the world. It felt perfect, soft yet tight and springy. Hearing the intros, I was most surprised with Mike's intro. I had no idea he was an elite all American collegiate runner who ran for the Oregon Ducks back in the 80's, a 3:57 miler back in the day. I knew Dan was the M60 American record holder in the mile and Kevin and David were both distance runners, Kevin having won Nationals in this event numerous times and this year's National SR. Games Champion. I had beaten both of them at Nationals last year in the 800 but not by much, so I knew it would be a good race. Conditions weren't too bad, 88º but it was dry and didn't feel too hot.
The stadium announcer was great. He mentioned my 7 National Masters Championships, my #1 world ranking last year in the 400m and time of 56.23, and finished the intro with the statement, " he is professor of classical guitar at Middle Tennessee State for 33 years, this is Bill Yelverton."
Eugene, me, Kevin, David, Dan
The Race
I got out and David initially took the lead until Mike weaved his way through traffic and took off. It would never be close as he stayed comfortably in the lead for the entire race, eventually winning by 4 seconds. I stayed in third for the first turn then Dan passed me on the home stretch. It felt really easy and slow. My biggest fear was to rig up and not finish strong so I was just conserving energy. I was wearing my pace beeper but could barely hear it. I had it set for a 68 sec first 400m and noticed I was short of that. I felt fine at the 400m mark in 4th place behind Mike, Dan, and David. Then Kevin passed me just before the turn so I ran in 5th down the back stretch staying close behind. My plan was to try and out sprint Kevin and David on the homestretch, so I was still conserving. I was a full 2 seconds slower than race plan at the 400m, and about 1:46ish at the 600m, still quite slow. We hit the home stretch with Mike way out in front by 35m, Dan behind him about 20m, and our pack of three - Dan in front of us by 10m, David ahead of Kevin, and Kevin by 2 steps in front of me. I knew I was well within striking range of these 2, but Dan was too far ahead to catch. So, with 80m to go, I turned on the sprint and it was there. Kevin swung into lane 2 and passed David while I swung into lane 3 and passed them both. I was able finish ahead of Kevin by about 4 or 5m in third place, about 2 sec behind Dan.
After looking at the splits much later, I was really astonished that I ran almost even splits: 70.02 / 71.51, finishing in 2:21.53. My last 200m must have been at least 34.5, my last 100m, maybe as fast as 16.5. That was not at all what I was expecting but it turned out well. My fastest 800m training run was only 2:30. Most of my 600s were between 1:43 and 1:46. I thought I'd be at 1:44 at least in a race. But, I never thought I could've run 2:21, I was expecting something more like 2:24.
After the race, I was of course tired, but not falling down exhausted as I should have been. Makes me think I underperformed slightly. Maybe I should have tried to stay with Dan. Anyway, I'm happy with the way it went and we finished as expected according to our seed times.
After the handshakes and post race fist bumps, we were shepherded into the recovery area where we offered towels on ice, sports drinks and ice water. Our baskets were waiting there with a water bottle inserted. I took my time and chatted with people there, wanting to just enjoy the experience as long as possible.
Race Video
We were asked not to post race videos to social media because of the high level of control and sponsorship, but I found a fan recorded phone video and I posted it in an unlisted link here. Some of it is out of focus but, the last homestretch is pretty clear so you can see my final kick at the end.
Most of the crowd at this point was sitting on the back stretch in the shade from where this video was taken. So, there were actually more people in the stadium than the video would suggest looking at the homestretch.
After our race we watched some awesome races. The mens 800m was won by Bryce Hoppel but the real race for the world team spot was the race for third between Olympic medalist Clayton Murphy and Brandon Miller. Miller dove at the finish and beat Murphy by 0.04 sec clinching a spot on the world team. In the women's 800m, I thrilled to see Ajee Wilson give Athing Mu a race. it was very close, with Mu winning by just 0.07 sec. As expected, Rai Benjamin won the 400mH in 47.04, fastest in the world, but the next 3 racers all ran PBs with the 2 other qualifiers under 47.65.
The mens 200m was awesome. WL Erriyon Knighton was leading off the turn and down the stretch but lost a bit of momentum and Noah Lyles passed him to win by just .02 in 19.67. It was the race of the meet, with Noah astonishing the crowd with a little finger pointing celebration before crossing the line. The young Erriyon was not happy about that.
The women's 200m was awesome as well. Abby Steiner an 21.77, at the time a WL. Tamara Clark in 21.92, and Prandini ran well and finished third in 22.01.
In the final race of the day, Daniel Roberts won the Gold in the 110mH and Devon Allen didn't have his best race. It was extremely close for third between he and Jamal Brit. We watch the screen and it took a while but Devon Allen got the third spot for world team qualification, just 0.003 ahead of Brit.
After the meet
So, we were out of there just after 2:00 pm. We stopped for coffee, I called my parents then we headed to the mountains east. I chose a lookout about 90 min away called Huckleberry lookout.
After a long and beautiful drive past lakes and mountains, into the Willamette National Forest, we climbed up a steep unpaved road toward the summit. It was quite anti-climactic as the road was unfortunately gated just before the summit, totally unexpected. But I did get a few nice shots from the road. I could see snow capped mountains including Mt. Hood which I think was about 100 miles away.
It was a great trip, a lifetime memory.
We didn't arrive back in Sewanee until about 8:00 am. It was a hard way to spend the night, on a redeye flight.
Final impressions on this event
In elite track and field, there are a huge range of competitors. Everyone from up and coming collegiates (...maybe staying in a cheap motel like me), to the Nike supported Olympic champions on million dollar contracts with a support staff. Doesn’t matter who you are or what you’ve done, all that matters is what you bring to the track at the moment. I was sad to see elites and former Olympians, and even Olympic medalists not qualify for the team, while some - like Devon Allen made it by just thousands of a second. We saw college athletes running in their first National Championship, while we saw Allyson Felix set her blocks for possibly the last open 400m in her storied career. To be a young pro track athlete in your first few years on the pro circuit, to qualify for the Olympic team last year, and then fail to qualify for the world team by just tenths of a second this year, must be devastating, both emotionally and professionally. I was particularly thinking of my friend David K. who had a huge breakthrough last year making the Tokyo Olympic team as a 2nd yr pro in the 400mH. I remember his emotional interview on NBC with Louis Johnson after finishing third and clinching an Olympic spot. This year, he missed making the final by 0.23 seconds even in running a very good 49.58. I saw him walk off, right past Louis Johnson who... this time didn't speak with him. He wasn't the only one. Clayton Murphy, Cole Hawker, Gabby Thompson, and others didn't make the team, despite previous Olympic medals. The pressure on these young athletes and the sacrifices they’ve made are tremendous. However, everyone recognizes that this is the nature of the sport. Perseverance in the face of not meeting goals is one of the hardest paths to take. Happy to be a masters athlete and not have as much at stake.
Amazing weather today at the Sewanee track. Sunny, mid 60ºs and light S wind. Training shirtless in mid Dec, no complaints. Wore my heavier, more protective Clifton 3s today.
It was tough. I hit my goal splits and wanted to do more, but did as much as my foot would allow. I think I'm developing the mental tolerance for the pain so I'll do what my foot will allow, which is enough, usually about 800 - 1600m if I want to keep it every other day.
Would like to race again this weekend but it's a weird open meet ...masters mixed with elites. I could get a terrible lane and low seed. It's only $30 to sign up so if I get lane 1 or 2, I just may not go. I could race the day after I get back on Dec 31... but there are meets Jan 7,8,9 I could enter.
Still not down to what I feel like is race weight. Drinking a lot of liquids, soup, juice, coffee, water, tea... my weight after dinner is about 145.5 lbs, in the morning 142.5. After workout today 140.8. Quite a range.
2021 USATF Masters National Championships - Day one from Ames, IA. For me, the 400m prelims. It was a good day. It reminded me very much of my prelim in Malaga in 2018.
57.19
Not only is this a season's best and a new world leading time, it's the fastest 400m I've run since that prelim race in Malaga in Sept, 2018 when I ran 57.00. It was 2.61 seconds faster than the next fastest qualifier ... which is a lot. And... I did it from lane 1, the worst lane. And best of all, it felt easy. No rigging.
I have no idea why I got lane one. All 400m runners hate lane one because it's the lane with the longest turns. The only real competitor in my heat, Brian H., scratched. There was a guy who ran 61. The first heat was the fastest, McDuffrie winning in 59.80.
I went out into a headwind on the back stretch at a pedestrian 27.3 for the first 200m.... but I finished in a relaxed 29.9 for the last 200m. It was closest to even splits as I've run in a meet. My 300m split was about 42.0 which means my last 100m, was about 15.2. Seems like I've finally figured out this race. Not going to do much different tomorrow, and from a better lane, I hope to improve. I'll have lane 4, and Mr. 'fake seed time' McDuffrie will be in 5, exactly where I want him.
I was a little apprehensive before this race. Had a sore foot after Tuesdays workout. But now, all that is gone ... no aches or pains. Not nervous. Actually, confident and having a blast. Tomorrow, the 400m final and the 100m prelim. I have about 3 hrs in between.
Heat 1 winner.... Not only does this guy enter fake seed times, he steps on the lane line numerous times, but doesn't get DQ'd.
I should say ... still haven't learned how to run a 400m within my ability. Yesterday, I went out a a risky fast pace into a strong headwind and rigged in the end about 30m+ out. Finished in a disappointing 58.83, second slowest time of the season, which shows I'm vulnerable to failure and defeat if I don't get my mind right. Also possible I may be a bit over trained. I will try it again next weekend one last time before Nationals and this time, I'm determined to be more patient.
So, the task for this week is strengthen, and learn to run a 400m. That means running race pace 400s with a relaxed first 200m, 27-28, then all out on the last 200m with an emphasis on form and relaxation. And, hitting the resistance training, at least a little everyday. I've gotten away from the weight room and I need to up my game a bit. Doing a little every morning, no heavy weights, just bands, and dumbell squats. I'm generally healthy but with the normal small aches and pains.
TN Sr. Games
I'm getting pretty fed up with the unprofessionalism at these TN Sr Games meets.
#1, they are expensive. $75 to run one event in this meet. I signed up for the 200 and 400 but asked well ahead of time to change from the 200 to the 800 on Sunday so I could get more experience running the 800 and not risk injury in the 200. They denied my request with the reasoning that I could be just jockeying for position to increase my chances of qualifying for National Sr Games...which is particularly insulting and stupid. #1, I am undefeated in 10 yrs of Sr Games competition in all events I've ever entered, and I wanted to change into an event, the 800m, where I would actually have some competition with Mark C. running. #2, I don't give jackshit about the Nat'l Senior Games which I've never entered. Sr Games are the "minor leagues" in terms of track as compared to USATF Masters Nationals.
#2, they had a professional timer that wanted to put me in lane one. They ultimately had so many scratches I just choose my lane but when I asked the timer about it, he tried to guilt me into running in lane one because it was 'better for the other competitors' so 'they could feel like they were racing someone instead of having someone alway way out in front.' He said, 'it's not about just you, Bill'.... WTF? I told him any professional timer knows how to seed lanes... i.e. 4,5,3,6,2,7,1,8... and I was just there to run against the clock. I could care less about 'the competition.' I was standing there with USATF official and long time friend Mike H. who was basically agreeing with everything I said. But, again... it was a non issue because of so many scratches, but just his attitude and MO about this was stupid and unprofessional. Not what you'd expect for an event you pay this much for. It was just basically me and Mark in the race. Mark finished second about 7 sec/ 40m behind me in about 66 sec, everyone else was 100m+ behind.
#3, I've raced a lot of meets this year and the track at Brentwood HS used for Sr Games is the worst I've run on this season. It's black and hard. When it was new several yr ago, I did run 55.85 / 25.20 on this track, but now it's dry and hard, giving a clackity-clack sound when you run on it in spikes. Brentwood Academy was so much better. But Sr. Games could care less. It's a racket. They were likely getting it for free or cheap.
So, just as well, I scratched today - Sunday. Better off training anyway. Back to it later today.
Inspiration
I was really inspired by seeing my friend David K. qualify for the Olympics Sat. night in the 400mH. I met this young man at a meet at Life U., in Marietta, GA last summer where we were running the 400m. We've been in touch on FB sporadically throughout his time racing in Europe as a first yr pro. This year, his season didn't start real well. He finished last in a Diamond League meet, running over 50 and seemed visibly upset with himself. However, he believed in himself and continued to work hard. We've exchanged messages on FB all during the trials, I told him he's got a real shot at it after the semis, and he responded "I'm gonna go for it for sure" and "It felt really good." In lane 4 in the final in the 400mH, he had Rai B. out in front of him in 5, who just missed the WR running at 46.83, and with someone that far ahead, it would be tempting to try and follow. But no, he stuck to his race plan, he was patient and measured. At the 200m mark he was mid-pack, and with 100m left he was tied for 5th. But, he didn't panic, he kept his form, executed brilliantly, ran a very strong last 100m and finished third - punching his ticket to Tokyo with an all time personal best of 48.38, 8th best in the world. Rai won with the 2nd fastest 400mH in history.... 46.83, just 0.05 off the WR. I learned a lot just by watching him. So happy for David....
10 years ago today, I started this blog. I did it because my other general blog, Bill's TN Paradise, was becoming increasingly devoted to training, so I felt I needed a blog devoted to training and masters track. So, on April 16, 2011, I launched Sprint Forever. I had been posting workouts for years at that point, beginning years earlier when I was pursuing competition in 5k road races in my late 40's, and also during my first months as a sprinter in my first full year of competition in 2011. I started sprinting doing just indoor meets, then on 3/19/11, I ran my first outdoor college meet, a 100m race at Austin Peay's Governor's Invitational. It was an amazing experience. My first 100m since high school was 12.56. That was the beginning. A few weeks later I tweaked my hamstring racing a 100m at Vanderbilt then I transitioned to 400m training. That's how it began.
Since the beginning of this blog, I've put up 1,755 posts, most of them being workouts, or track meet reports. It's definitely been a lifestyle I would not have imagined being a part of 20 yrs ago. Tomorrow, I'll be racing in my 57th college track meet since I turned 50.
I never thought I'd have an indoor season but was happy to race 3 weekends in a row. As expected, didn't one up myself this weekend, ran almost a carbon copy of the ill executed race I ran last weekend, but a few tenths slower at 58.12. I again went out in about 26.1, and totally rigged in the last 30m. Was hoping for a breakout race, but not ready yet. It's going to take a longer training cycle and more speed work / event runs. I'm enjoying my lighter weight but it's no help if a race isn't executed right or my conditioning isn't there. I'm trying to race at my 55 pace where I'd go for 13,13,14,15 splits. Not even close to that. More like 13,13.3,15.3,16.3. Need to reacquaint myself with proper pacing and not over estimate my conditioning. I only trained Monday and Tues this week, not enough to make any substantial gains.
There were people from everywhere at this meet. Cynthia came from Hawaii, Lynn from FL, Jim from Boston, others from Wisconsin, etc... The other thing I was curious about this weekend was my fellow M60 masters, particularly Don, who drove 9 hrs from DC to get to KY. He ran a respectable 60m - 8.00, 2nd only to Alan, but was a bit underwhelming in the 200m - 26.92, more than a second slower than I ran last week. My 1st 200m split in my 400m was about 26.1. So, I'll retain the WL in the 200m and 400m, for the indoor and so far in the outdoor seasons combined, but the indoor season has been very limited in Europe. No indoor meets in Germany, UK, France to my knowledge, only a scattered few indoor results from Poland, Finland, Iceland, Italy, Canada, Estonia, Turkey, Russia, Spain, Portugal, Croatia, Greece, Ukraine, Bulgaria, Belarus, Romania ... but of course, many outdoor results in from Australia / NZ.
So, returning to training tomorrow, I'll be back at it for some over distance. Going to do one day of over distance, one of intensive tempo, and one of speed / event runs. I may see if I can tolerate 4 running workouts a week. Like maybe Sun, Mon, Wed, Fri. We'll see. Next meet will likely be in 3 weeks where I'll make my college meet M60 debut. Hope to run at Sewanee in 4 weeks. I looked at their results from Friday's meet. I wouldn't have finished last, even with the time I ran this weekend.
Also, I would urge my masters colleagues to donate on behalf of Masters Track to the KTCCCA meet host organization who have put on this great series of meets at the Norton Center in Louisville. If you wish to donate, go here:
