Shake out

Went to the track this evening to assess my condition.  Did a full warmup, drills, and a very light workout of 1 set of bands, abs, single leg body weight squats, and push ups.   I can still feel some medial knee pain in both knees due to the rigorous hiking we did, but afterward it felt better.  The foot issue feels much better.  

Moving forward, I think I'll do these minimal shake out workouts frequently to promote mobility and flexibility, then start with hills or bleachers for the next week, some bike, and gym.  I don't want to be running if there is any pain, because pain = damage.  No rush.  Hoping to be doing 1x/week running on the flat on turf within a month.  

Despite the hiking, I think I've lost a bit of fitness.  High intensity stuff like bike sprints and hill running is way different than hiking.  

Woke up at 144 lbs.  

Tonight's sunset view at the track.  

Stairs, bands, drills

Went to the track Monday to do a warmup, drills, and bands.  I then ran the short bleachers 17x.   

 Now at 18 weeks post op, I think I'm pushing it so I'm going to dial back on such running for a while with a slight amount of soreness reappearing.  Certainly in about 4 weeks I should be able to run the big stadium stairs at MTSU.   I'll be traveling to NY so I won't be doing much for the 5 days I'm gone, except ride my brother's bike.  

Also, high knee running is a great workout.  To run high knees on turf for 40m definitely gets the HR up.  

Hanging around 144 lbs and less after workouts.  Main meal 4 of last 5 days was a big salad, yesterday was a lb of salmon and broccoli.   

Pool

Pool opened today and I was there.  I had the place to myself.    Don't yet know how to structure my workouts so I tried to do something similar to what I do on the track.  I tried intervals of 100m, then a few 50m at the end.  Didn't swim much, 450m I think.  Didn't want to do a lot because it's a new thing.  Probably get sore in the lats.   I did 3x100m and 3x50m.  At the end of my 3rd 100m interval, I did just hit a max HR of 170 for a second.  My HR sensor was not connecting well with my watch so I don't have good HR data.  If I'm reading this right, my best 100m pace was about 1:21 sec,  slowest 1:45 sec.   I'm going to do this more often and see if I can get a routine going.  Don't enjoy it that much because it's upper body oriented, but it's better than nothing.  

bike climb/ training methods debate

After Monday's speed session, I felt soreness in my lower back, hams, and in the right proximal ham, which is new, (it had always previously been the left).  Nothing serious but it made me think of the two basic rules in the Bill Collins masters training book that strongly guided my entry into masters track:

1. Don't train in spikes

2. Don't run 100% all out in training 

What I take #2 to mean is all out top speed like 40m - 100m.   Allan recently criticized me for not doing both of the above, but to me, getting to the start line healthy is #1.  Allan is the fastest man in the world over 60, but I have run literally more races in one season than he has run in his master career.  Also, my injury to race ratio is at least 20X better than his.  As I age, I think I need to stick closely to these 2 rules.  I've ignored both and they have come back to bite me.   Running at 400m race pace is not 100% all out running, so that is fine.  It's ridiculous to believe that running a half or 3/4 second off your 100m PR in training shoes is going to adversely affect your top speed development.   The strength derived from submaximal tempo training certainly will increase speed.  But, then again, I'm not a 100m specialist like Allan.  

The newest "fad diet" of training methods is Tony Holler's "Feed the Cats" regime that is basically a training method emphasizing a high percentage of all-out short sprint training.  Flying 30s, 60s, etc...  Now this can make sense for a high schooler, as he is a HS coach, but NOT for the aging masters.  A lot of masters subscribe to this and I see it as risky and of limited effect, especially for anything longer than 100m.  Frankly, I find it an attempt at a 'shortcut' to doing the hard intensive tempo interval work that has been proven successful in elites from Michael Johnson to Jeremy Wariner, or anyone who trained under Clyde Hart.  Face it, not many masters have the stones to do intensive tempo 200m and 300m repeats, especially week in and week out.  However, I do understand that the best speed reserve is top speed, and if you don't have it, it's hard to get it.   But at the very least, top short speed work should be used sparingly toward mid and championship season.  And, there is a difference between 98% and all out 100%.   I've found many times I've run faster at an apparent 98% effort as opposed to 100%.   Bottom line is that no masters over 60 is going to run a faster 200m or 400m if all they do is 30s and 60s.  

Anyway... 

Very cold today, mid 30ºs with gusty winds.  Light snow dusting overnight.   Quite a change from the low 60ºs yesterday.   If the weather were better I might go to the track, but with some lingering soreness, I'm going to pass and do some strength today.  

Yesterday, I did a Roarks cove bike climb.  Modest pace, just under 25 min.  HR stayed under 170 for the whole climb except for 30 sec at the end.  It was under 164 for most of the climb despite the fact I was breathing pretty hard at times.  

I was given a Cervelo biking kit with pants, shirt, cap by my tenant, so I tried out my first pair of bicycle pants on this ride.  I guess they were too big as I was always pulling the padding back up from the rear as it kept getting pushed forward.  Probably won't wear them again.  

Tomorrow, I am going for my appointment with the oral surgeon.  The tooth feels better, almost normal now.  I wonder if I should even get the surg
ery?  Probably so.  Since I will be in town, I'm going to get a blood draw for some of my tests purchased from Ulta.  

Yesterday, I ate some boiled hulled barley for variety.  It was ok.  Nutritionally, oat bran seems superior having less carb and calories, more protein.

About 141 lbs this morning.   
 

volume tempo 150s on turf

 Conditioning workout on turf again, this time 8x150, 3 sets.   The college is on fall break.  The weather is spectacular.  Sunny, dry, 72º, calm winds.  No rain in the forecast and it's been 22 days without measurable rain, which is not a good thing.  

Hoka trainers om

stretches, drills, bands, 100m

Hoka Rocket X2s on

3x150m w/ 30 sec rest - avg ~ 26.6

3x150m w/ 30 sec rest - avg ~ 26.2

2x150m w/ 30 sec rest - 24.12, 26.14

1200m of sprints today was a high for the season so far.   Still every set got my HR to max. These weren't exceptionally fast but the volume was the point.   Max HRs for each set were 183, 187, 180.

Still haven't run anything more than a 150m and almost entirely on the track.  My foot is coping.  I tried a taping system that seemed to help slightly on my last set.  I took ample rest between each set.  

I'm in real need of speed work and resistance training.  So, I will be doing my Friday workouts either on the stadium stairs, hill, or short sprints (50-100m) on the track.  Just those 2 x 100m sprints I did last Friday made my quads sore so that tells me, my body isn't used to sprinting fast.  That will change.  

Not going to rush it, but I look forward running some longer sprints in a few weeks once I get some speed and strength.  Looking forward to sprinting some 300s, and maybe, if my foot can take it, some longer foundation.  Long ways to go before I attempt a 300m tempo set.  Maybe by Dec - Jan.

Finally, my weight is getting there.  140.3 lbs after workout.  

bike sprints, trial

My first time trying sprint intervals on the bike.   I wasn't really sure what distance I should attempt for an all out sprint, so I carefully measured out a half mile and went.   It was too far, I couldn't maintain all out effort so I shortened the course to 0.3 miles, about 480m.   

I did 4 sprints all out and recorded my top speed as recorded on GPS.  Each sprint was about 40 sec.  Took ample rest between, like speed work rather than tempo.

Bike sprints - 480m (0.3 mi)

top speed: 

#1 - 29.68 mph

#2 - 29.59

#3 - 29.22

#4 - 27.05

Oddly, despite the fact I was lactic, spent, and panting after each sprint, my HR only went up to 160, probably due to the short duration, and HR peaked 30 sec after the sprint.  It was like running a hard 300m, but in some ways more effort because the resistance remains, it doesn't decrease with speed and momentum as on the track.  

It remains to be seen, but maybe this will help my sprint speed and strength more than the long climbs.

I definitely need to start wearing my helmet.  On the last one, my foot slipped off the pedal and I almost went down.  

still not ready to run, bike sprints, WMAC concludes.

Went to the new track and did my standard warmup including a ginger 100m jog on the turf.  Thought I might be ready to run, but no.  Can't even support my body weight on the ball of my right foot without significant pain, let alone run on it.  So, it may be a while.  8 days prior, I did my second consecutive hike in the Alps with not really well cushioned shoes (Hoka Rincons) and just 4 days prior, had run some 150s on the track in Chamonix.  So, I need more recovery.  I may try again on Mon or Tues.   May wait til late next week.  No rush, but eager to get back in it.

On the bike yesterday, I did something different which I may begin doing more of.  Level sprints.  I did 4 sprints on the level were I accelerated to 27.5 mph but sustained it for only a very brief time.  I really felt the pump and it pushed my HR to 170+.   This may be better or at least a good supplement to the bike climbs I've been doing.  

World Masters Championships in Sweden have ended.

And the level keeps getting higher.  I remember running a WL M60 400m time of 56.23 in '21.  All three medalists in M60 this year were faster.  Bernardo (Denmark) 55.56,  Francois (USA) 55.40,  and astonishingly, Roland (Germany) with the second fastest M60 400m in history at an amazing 53.93, fastest since Ralph Romain set the WR at 53.88 29 yrs ago.  All those guys were a few yrs younger than I except Peter (Germany) who finished 5th in 56.90 at near age 64 (not sure of his birthdate).   

I was more interested in the M65 age group which I'll be going into.  John W (Australia) WR holder in the indoor 200m, was the class of the field winning all 3 sprints.  56.22 in the 400m.  Gerhard (Germany), whom I narrowly beat in Lyon in '15, got silver running 58.24 at age 68!  Ron, my chief competition in the USA, won the bronze in 58.69.   

I really hope my body can adapt to the training as I was doing in Jan of this year when I ran 58.84 early in the indoor season.  Even with the injury on 2/2, I still ran a 57.9 time trial in early March.   

It's worrying that the host (Mt. Sacs) has withdrawn from hosting the '25 USATF outdoor Masters Nationals.  If by some really bad turn of events, that they decide to have it earlier than usual, beginning before my birthday in early July, I'd be out of luck and still barely in M60 age group.  Unlikely but possible.   Masters National Outdoor '25 is my primary goal right now and it's unusual to not have that date firm at this time.

Weight is starting to get down 145.4 this morning.

300m, weight pulls, construction

On Tues I started a construction project.  Building a 12' x 8' tool shed by myself.  It definitely taught me one thing:  There is no way if I had a physical labor job could I also be an athlete.  My workouts are sometimes hard but nothing like being on my feet for several hours, lifting, digging, shoveling, mixing 400 lbs of concrete, up and down the ladder, etc...  after 3 days of this, I felt the stress, and not so good for the foot, but a good way burn calories.  So today, I worked only a few hours and decided I needed to do something on the track so I rested and watched the Diamond League Oslo meet replay and went to the SAS track just before sunset.  Beautiful weather, 72º, calm winds, mostly clear skies, dry.  

I was still feeling a slight amount of soreness in my right ham, so I didn't want to run any full out sprints.  

Hoka trainers on

stretches, drills, 100m, bands

Hoka Rocket X2s on

100m - 14.62

300m - 43.41 (13.79, 14.27, 15.35 / 28.06, 15.35)

4 x 3 weight pulls with 90/ lbs - 15 steps, 20 sec rest between reps

I was pretty happy with my 300m, it was almost 400m race pace, but of course I wouldn't have the last 100m right now.  Pushed my HR to 181.

I'm doing weight pulls differently now.  Instead of running longer reps will ample rest, I'm doing short accelerations from start position explosively, replicating the drive phase.  3 in a row then about a 3-4 min rest between sets.  This seems to provide a better strength workout since most of the effort is moving the weights from a stand still.  It gets easier with momentum.  I thought about trying these weight pulls up a hill for more resistance.  

142.9 lbs after workout.

Started my construction project.  Tricky to get everything plumb and square, and do it alone.  Long ways to go.  

150s, weight pulls

At the SAS track Monday, my new home base for the summer.  I like to train here at sunset because there is no shade (or bathrooms) here.  About 70º, dry and sunny at sunset, calm winds.  

Still a little sore from the meet on Sat but since I'm starting a project tomorrow, I thought I'd get this workout in.  I felt a little soreness in my right ham so it was a little vulnerable.  Ran 150s hard, not all out, working on form.  

Hoka trainers on

Stretches, drills, 100m, bands

100m - 14.50

Hoka Rocket X2s on

150m - 19.88 (6.31, 6.47, 7.10 / 12.78, 7.10 / 6.31, 13.57)

150m - 19.43 (6.17, 6.36, 6.90 / 12.53, 6.90 / 6.17, 13.26)

5 x 40m weight pulls w/ 90 lbs ~ 10.6 sec

My second 150 was better in terms of form, speed, and efficiency of effort.  It felt easier than the first one and was faster.  These rolling 150s, I need to try and get my last 100m closer in speed to my first 100.  Difference on the first was .79, second .73.  But my first rolling 100s were well under 13 and without maximum effort.  Tells me there is hope to improve my 100m time with a better start.   

Weight pulls were hard and I think I may try doing these differently.  The hardest part of a harness pull is the start.  Momentum makes it easier after the first 15m.  So, maybe just do a series of accelerations with less rest in between.  Like 12 steps from the line, stop, repeat.  

I probably won't be on the track til at least Thurs or Fri.  I'm building a tool shed/workshop alone which is a big undertaking.  At least it'll help me burn some calories, I'm a bit heavy.  Waking up at nearly 146 lbs today.  I do hope to be in the weight room in the evenings at least once or twice this week.  Probably tonight.  I need to give my right ham some time to rest as well.  

Heavy for this workout, 146 before, 145 after workout.   

resistance

Finally, a meaningful gym session.  This next week will be good for the gym because it will stay open late til May 20.  Students will be gone.  I think this is what I've been missing and need right now.  Instead of doing just conditioning on the rower / stairmaster, then a token set of weights, good to choose a few lower body exercises and multiple sets and then everything else at least twice.  

Tonight I focused on dead lifts and hip flexors.  I used light weight for the dead lifts, just 130 lbs, and did them in a really controlled manner 10x, down slow without letting the barbell touch the ground, almost like a 'good morning'.   Then 4 sets of 20x on the hip flexor machine with the stack of 150.   This is the machine I used to stack weight on for glutes.  I'm going to try and get those dumbells again because the stack of 150lbs isn't really enough for a glute workout, although it's ok for hip flexors.  

I need to do this type of workout at least 3x a week.  Will be back on the track Sunday.  

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.  

 

definite setback, but the work is done

This morning, the injury, and yes  ... I'm now calling it an injury - the L proximal ham felt worse than it had in 2 yrs.  Really bad timing.  I sort of panicked this morning feeling like I'd never recover by Friday, but this evening, I'm a bit more optimistic.  Having been on the track consecutive days, including 8 of 10 days during one stretch, 5 days is a really long time before the race.  Taking 2 days off felt like a week.  So, the plan is no running at all until race day, just cross training.  I should be recovered to race by Friday.  I can't control so much the healing process as I can other things, my cross training, my diet and weight, so that's what I'm concentrating on.  Alan said I could take a month off and probably still win, but that's never the entire point.  I wanted to run 58.5 or better.  Maybe a WL.  But now, my goals are a bit more modest.  Just to win without injury.   

Drove to the Fowler Center tonight and the a-holes closed it early without any announcement.  It's a 25 min round trip to get there and I let the director know I wasn't happy.  So tonight, I did a set of hip flexors/abs with ankle weights and some upper body.  Tomorrow, to the gym in earnest with a conditioning set of rowing, stairmaster.  The rest of the week, just light stuff.  

Have achieved race weight.  In the 138.5 lb range.  

The hay is in the barn.

gym: stair master, rower

Still 'snowed off the track' and taking a needed break from running, which is ok.  Next meet 18 days away and time to get in a good hard training cycle on the track before that.  Just treading water now and trying to keep some semblance of fitness and my weight under control.

Past two nights in a row I've done 20min Stairmaster hill program (level 15) and a short interval set on the rower, 3x500m w/ 1min rest avg about 2:04.  

Stairmaster is quite a good machine, far better for strength than those 'elliptical' machines,  but it is often abused.  Typically people (especially women),  cheat by supporting their body weight on the rails with their elbows, or locking out their elbows with palms forward.  Makes it a lot easier.  Ideally, when doing stairmaster, you should not attempt to support your weight with your hands and arms at all.

Last night, most of the snow was gone except on country roads like mine where there was still lots of snow and slush.  With the temps now in the 50ºs, and lots of rain coming, it will be gone today.

This semester is as busy as any I've had at the college and I hope I haven't bit off more than I can chew... have 25 total students at 2 colleges, an in person class and an online class.  In order to teach fewer days I'm doing a long one on Thurs, about 10 hrs.  

I want to be back to the track on Friday, upper 50ºs and a small chance of rain. 

Weigh is ok, hanging around 140 - 141 lbs

Last night... 

First running

First time back to running.  Nice weather, mid 70ºs at the Sewanee track, light winds.  Happy to see the facility completely uninhabited.  This time of year it's hit or miss because of student athletics.

I do feel like I've lost most if not all of my conditioning, V02 max.  After running my first easy 100m sprint at a modest 14.8, I felt uncharacteristically winded.

Hoke trainers on

stretches, 100m, drills

100m - 14.85

4 x 100m on turf w/ 30 sec rest - 16.22, 16.32, 16.53, 15.41

100m (track) - 13.44

It felt ok.  I wouldn't say it was pain free, but not too bad.   I'm thinking I will do a running workout every  every Friday for this month,  then maybe ramp it up to 2x/ month in Oct.  Maybe I can get some stadium stairs in when in Murfreesboro.  Of course, I will continue to cross train on the bike, rower, weights.  Swimming season is coming to an end.

Hanging around a nominal off season weight of 143-144 lbs.

Training methods

I found a debate on youtube between Ryan B. and Tony H.  about 400m training.   I had a brief exchange with Tony on this and he came off as somewhat of a dick.  I said about 400m training, "There are many roads to Rome" ... and I mentioned Lee Evans who was famous for his grueling 6x600m foundation workouts.  Tony responded, 'I don't give a shit about Lee Evans'... LOL.   Well, both are high school coaches and that has to be taken into consideration.  The goals are different than masters, particularly retaining a team.  This guy Tony, my age but looks as old as my dad, I told him to imagine running a 57 400m at our age and never doing any endurance training.  Not going to happen doing just 30s and 60s, and short top speed work.  100m speed is largely innate, but 400m speed is not,  It must be trained.  I do believe that any successful 400m guy should also be near the top % in their 100m speed.  But, doesn't have to be top 5 in the world.  Lee Evans ran 43 in the 400m but never ran faster than 10.9 in the 100m.  Based on the commentary, Tony doesn't seem to understand the terms: intensive tempo, extensive tempo, special endurance, etc...

Anyway, here's the first hour of the debate, it goes on for hours in subsequent episodes.  

https://www.youtube.com/watch?v=WuhqsEfl8aM

Row

My first gym workout, I did a brief conditioning workout on the rower and some weights.  It was fairly hard since I suck at rowing.

Concept 2 rower

5 x 500m w/ 1 min rest - 2:00, 2:05, 2:04, 2:05, 2:07 - 2:04.4 avg / 40 spm 

Unfortunately, foot was sore after the rower, probably due more to the hike yesterday.  I wonder if I should take a full week off and do nothing with the foot before trying to run, or allow the body to adapt to the task as always.

Was 144.5 lbs after waking up.    

Bike

Mon and Tues on the bike.  Did a Roark's Cove Rd climb on Monday in under 24 min, not fast but still hard as my VO2max is gone.  On Tues just a 9 mile local ride with some hills.  Had to do a full effort sprint away from a pit bull toward the end of my ride and my foot felt sore afterward.  Maybe put off running another week.  

Finally some cooler weather.  Was 59º this morning.  Dry weather for the foreseeable future.   By early next week, back in the mid 80ºs and swimming weather.  

Training Methods

I had always been using the tried and true long to short method of training.  Working on long sprint foundation early in the season (800s) and transitioning to speed work, with only spare max speed or race pace work mid season.  A radically different approach is being championed in Masters circles focusing on max speed almost exclusively.  Tony Hollers so-called 'Feed the cats' approach.  It focuses on specificity of max speed only.  No intervals, no V02 max development.  No training runs ever longer than 200m and mostly very short.  Lots of plyo type drills, etc...  It's a short to long approach.  I've enthusiastic to try anything new but a bit skeptical that it would satisfy the needs of an aging 400m sprinter who is running just under 60 sec which undoubtedly has an aerobic element, unlike elites that run under 48.  But, I do recognize speed reserve is improved by top speed.  This year was the first year I've ever failed to break 26 in a 200m, came very close (26.07, 26.10) and I really could use some work on max speed and acceleration.  Perhaps it would be better than the soul crushing volume I have been doing in sub maximal intensive tempo workouts, as many very reputable coaches have used (Clyde Hart, R. Banta, etc...).  I'm reaching the end of my competition viability in the M60 age group and may only do indoor season next year so maybe I'll try to develop my 60m speed.  Here's more on this philosophy.  

off day training

Did just a few sprint specific exercises today.  

4x10 Squat Jumps w/ 50 lbs w/ 1:45 rest

3x12 Hip flexor thrusts with bands

3x15 single leg RDLs with 50 lbs

bike ride

Two more sprint specific exercises I need to add are Nordic ham and hip thrusts.  The RDLs are really good for the injured ham.   The best exercise for form is by far the hip flexor band work.   The real reveal was what my planted foot would do when maximum weight was applied during thrusting.  My tendency is to shift weight to the outside of my foot and to bowleg out.  This is a significant form problem I can work on with this exercise.  When I do this exercise, I try to over correct and put the weight on my big toe.  When I do this with my right foot planted, I can feel the bone on bone in my foot, but interestingly, it doesn't hurt. 

Still fighting the weight issue.  Without some really lean and fasted days, I'm never going to get below 140.  I'm still 144-145 on days where I don't run.  If I don't do some significant intense or longer duration moderate exercise everyday, it's really very hard to get the weight down.   

Tomorrow, will be running.  If the ham allows flat running, on the track, if not, on the hill and maybe some sled.  

gym

Started going to the gym on off track days.  Doing explosive stuff like hip flexor raises, kettlebell swings, box jumps, medicine ball, etc...  not much, just a little.     

Starting these plyos... 5x42" box jump.  Hope to increase this as I increase my strength.  

I signed up for the meet Sat. but it doesn't look like good conditions for a good time.  52º, morning rain, wet track, strong headwind on the turn for the first 100m with a cross wind on the stretch wind 15 mph WSW, cloudy, 25% chance rain at race time, wind chill mid 40ºs.   Penn forecast could be better as well.  60º, 60% of showers, 10mph SE wind.  

Still too heavy, waking up about 143.5 lbs

more 60s, 100

Yesterday, I went out and did a speed test, as prescribed by Allan.   Nice weather, low 70ºs, light SW breeze.  I was to run 4x60 and measure each 30m.  I did these in spikes and blocks, trying both the Adidas and Nikes.  

Hoka trainers on

stretches, drill, 2x100, bands

Adidas trainers on

60m warmup ~ 8.1

Adidas spikes on for #1,4, and 100m, Nike Maxfly for #2, 3:

7.79 - 4.29/3.50 

7.65 - 4.19/3.56

7.71 - 4.19/3.52

7.75 - 4.26/3.49

100m - 12.54

I thought these were OK, but Allan said my top end, 2nd 30m is lacking.  He said he gets 3.2 all the time.  These would be ok race times but add .25 sec reaction, and they're not real fast, 7.9/ 12.8 at best.  I admit, I almost never do workouts like this and that is part of my problem.  When asked how to improve, Allan said, just keep doing these type of workouts and have some patience.  Another weakness revealed.  

There is a friend in my track club, Wayne who is in M55.  We always would run about the same time, and sometimes I'd beat him in our previous age groups, but now he's focusing solely on the 100m and runs under 12 at M55, (although he runs slow 200s and 400s).  So I guess improvement can happen even as an old person for increasing top end.  Maybe that's what I should focus on as I age up next year.  

141.2 lbs after workout.

So glad to have successfully repaired my hot tub leaks.  I depend on it big time as a part of my training / wellness.  

Masters Indoor Nationals 2023 - Day 2/ plan for pre world training

I pretty much laid around all day Saturday and decided I wasn't going to race in the 800m on Sunday early morning since I had no chance to win, and our 4x800m relay went off at 8:30 pm. Joe ended up winning the 800m M60 US title this morning in 2:18.74 (right at about my '21 800m PR),  following 2 Canadian in 2:15 who were competing exhibition.  We failed in our attempt at the American Record, just didn't have the horses and all of the relay team but me had raced a 1500m earlier that same day, plus two of our guys were M65 coming down to M60. We weren't even close, off by 17 sec. However, we beat all of the non club teams except for the M35 group, and 10 of the 14 club teams. We needed to average 2:27 and we just averaged 2:31. Joe was the only one who broke 2:27. To balance out Michael's time we all would have had to run 2:24. They probably could've done it if fresh, and I could've given a better effort if necessary. When I got the baton, I knew the record was not possible. I went out too fast, running the first 400m in 69.3, then by the time I got to the last lap, I pretty much gave up and finished in 2:30.61, my last 200m split being a ridiculously slow 42. I was suffering on that last lap due to going out so fast.

4x800m relay - Me, Joe, Michael, David

Our team splits were:

Joe - 2:26.12 (72.93, 73.19) 

Dave - 2:34.50 (77.56, 76.94  

Michael - 2:36.28 (76.78, 79.50)  

Me - 2:30.61 (69.31, 81.30) 

You can see the difference between these seasoned distance runners and me in pacing.  

Before the race, my knee was still feeling a bit weird but afterward, it actually felt better.  I wish I had some good physio tape, the budget tape I had wasn't sticking.  (I just ordered some good tape).  My foot was pretty sore though.  I did race in the padded Hoka spikes.  It was really a good and needed conditioning workout.  

I do think I could have won the 200m title because Ron won it in 26.29.  Alan and Don aren't running it.  I just didn't want to take any chances of injury since I haven't raced a 200m since 12/17/21, a long time ago when I had my L proximal ham injury.

Today, Sunday, I'm off from the track for a needed rest.  I do feel like I've lost peak fitness and am a lb or 2 heavier.  

Moving forward

It's fairly obvious that I peaked too soon for this meet, so I'm going to roughly try and replicate the training regime I had going into my Sunday and Monday time trials.  If I were to follow it exactly, this would be my pre-world workout schedule for the next 2 weeks:

Mon:

'split 700' - 500m - 80.47 (62.90, 17.57) - 90 sec rest - 200m - 33.82 

4x70m 130 lb sled pulls 

Tues:

4x200m w/ 1min rest - 30.47, 31.23, 31.82, 31.28 (avg 31.20) 

300m - 44.75  

Wed: 

200m - 26.56 (12.82, 13.74) 

100m - 13.87 4 x 75 yd w/ 140 lb sled 

Fri: 

800m - 2:28.85 (31.75, 38.13, 39.56, 38.21 / 70.38, 78.47) 

4 x 80 yd sprints with 130 lb sled 

Sun: 4 x 300m w/ 3 min rest - 47.31, 48.53, 51.41, 52.85 (Avg 50.02) 

Tues:

100m on turf - 15.00

400m - 60.17 (15.10, 15.23, 14.22, 15.63 / 30.32, 29.85) 

200m - 27.82 1 x 130lb sled pull - 80 yards 

Wed:

'split 700' - 500m - 80.59 (63.47, 17.12) / 90 sec rest / 200m - 33.16 

'split 400' - 300m - 44.31 / 60 sec rest / 100m - 14.35 

Sat (will do Friday am or when I get to Poland on Sat)

2 x 200m w/ 1 min rest - 27.39, 30.96 200m - 28.23

Travel Friday-Sat. 

Race: 400m - Sun, Mon, Tues, rest Wed, 200m - Thurs, Fri, relays - Saturday.

We'll see how this goes, I'll just have to listen to my body.  Being uninjured and healthy is #1.  Unfortunately, the weather is not what it has been the past few weeks, which will make it even more challenging.  We are going back to colder temperatures with the first freezing weather in a month.  Next ten days .... Monday and Tues - sunny but cold and windy, wind chills in the mid 30ºs.  Friday - rain, wind, in the mid 50ºs.  Sat-Sun - sunny, windchills low 40ºs, Mon - low 50ºs sunny, Tues - 50ºs, showers.  At least we have longer days and later sunsets.  This is going to be hard.  If I were retired, I'd go to better weather to train the next 2 weeks.  

Weight right now is ok, exactly 140.0 lbs