Warmup, strengthening, a little running

My weekly test of my legs and little improvement.  I was surprised at how sore I was even several days after last workout due to the strengthening exercises I did (squats, lunges, step ups). 

It was good ole' fall weather in Sewanee ... damp, mid 40ºs, cloudy, raw and breezy.  Still some colorful leaves on the trees.  This time of year last year I was on the track at least 2 days a week doing hard foundation like 3 x 600s, etc...  Quite a different story this yr.  It's been 4 weeks since the knee injury and not much improvement.  I still haven't got the results of my MRI but probably this week.

Hoka trainers on 

250m warmup, stretches, drills 

25 x single leg squats, step ups/hops, lunges 

2 x 100m on grass - 18.5, 16.2

I did try and run a little faster in my last 100m on grass but my stride feels short, choppy, protective, and before I was finished I started to feel the swelling behind my knee again.    Not much improvement. 

I did wake up quite light yesterday, 147 bs but back up to 150 today.

I have to set a deadline of decision for competing in Poland.  If I am not able to train full scale in 4 weeks, and sprint race pace in 6 weeks, I'll likely sit out the entire 2019 indoor and outdoor season.  I think the likelihood of that is probably good.  I miss running fast but I don't miss the pain and suffering of training.  If I am to be competitive, I need to commit to it as if it's my living depends on it, the same level of commitment as past seasons.  I won't go to Poland unless I am 100% and can train full scale by mid Dec.   If I do sit out '19, a come back after such a long period will be tough especially near age 60, depending on how my cross training goes.  There is also a possibility I could retire from track altogether.  Some of my colleagues have done that right near the peak of their career.  Nick B. set an 800m WR then retired shortly after.  Ken E. won a World silver in the WMA then retired shortly after.   Ed W. won numerous Nationals in the 400m and was a SWS WR relay member, then just disappeared.  Better to retire I guess than compete and not be competitive.

I expect to be in the weight room and on the track about once a week.  If I show improvement, I'll ramp it up.  The good thing is that the knee doesn't remain sore after a bit of running the swelling is minor and subsides quickly.  This injury on my L knee is unfortunately my strongest leg, so the previous idea of trying long jump is out since this would be my take off leg.

I need to focus on music and other things now.  This fall I rediscovered how much I enjoy boating and hope to do more of it in the spring/ summer if I'm not competing.   Funny but since I've been seriously racing, I used my boat only once or twice a year, and not usually until fall after the season is over. 

Not one to rest on my laurels but it's been a helluva ride.  A World Championship (200m), 5 USATF National Championships (and 3 silver), a USATF Masters Age group Athlete of the YR., M55 4x200 World Record, 4 individual world medals, World #1 Rank ('16 indoor M55 400m), 53 college track meets after age 50.   I've made my mark and if I choose to walk away, it's ok.  But, I hope to be back.

Modest strengthening, a little running

I hit the track today to do a little exercise, far from a real workout.  I did two 100m warmup runs on grass then my usual drills and stretching.  Then I did sets of body weight strengthening exercises including double and single leg squats, step ups, lunges, etc...

I then went to the hill, ran a 100m felt ok.  Then after the second one I started feeling a bit of swelling behind my knee so I stopped with that.  It was enough work to cause a bit of muscular soreness today the day after. 

Hoka trainers on 

200m warmup on grass, stretches, drills 

double and single leg squats, step ups, lunges 

2 x 100m hill runs

I am really out of shape and know that it's going to be a long road back if I ever do get back.  No mri results yet.  Now 3 weeks since the injury and it's still a factor.  I'm feeling no knee pain today, just muscular soreness so that's a good thing. 

I would say I'm doubtful for the upcoming indoor season at this point.  This is the least I've run in years and it's easy to get into the regime of NOT training.   I think it has also had detrimental effects on my weight, strength, and general health as I have taken weeks to fight off a cold which is unusual.  Hanging right around 150 lbs and trying to eat better.  Looking forward to some time off during Thanksgiving week and the weekends before and after.  I hope to be running foundation by then.

I was talking with Sue M., a many time Nat'l masters champion sprinter who has been out for a year due to spinal problems.   We talked about making the transition out of masters track.  I hope that doesn't happen for me, bit its always possible.

Warmup and stairs

Went to the Marist track on Sunday.  After a warmup it was apparent my knee couldn't take any running even on grass so I did several stadium stair runs, every step (instead of every other step), keeping the movement small. 

I've decided to get an MRI tomorrow.  2 weeks since injury and it's still an issue.   From what I've been told, it's most certainly a meniscus issue.

Inactivity is dangerous

Still in my off season recovery.  With some recent boating trips and my knee injury, I was inactive for over a week, save for some leisurely biking.   But yesterday I did my usual 7.5 mile mountain biking ride that included a few lung burning hills and went to the gym to do a full warmup, drills, and a few light weights and a few stair runs.   The upper body stuff was definitely beneficial for my left hand circulation problem and wasn't as painful last night.  However, the knee is far from recovered.  Although it feels better today, it felt very tight last night, especially behind the knee.  Stretching definitely helped.  I think that very steep hike in the Smokies contributed a little to the knee issue.  Both actually hurt a bit when running stairs. 

Having been 3 weeks since my last meet (100/200) and 5+ weeks since my last race in Spain, this has been a long time off.  I think I may be ready to do a little running in about a week on grass.  I really think extended periods of rest beyond 3 weeks with no activity is dangerous for an athlete.  It may have contributed to my knee injury last time on the track.  The longer one takes off, the more fragile the body becomes.  I think the body responds to light stress and heals faster than when doing nothing. 

Time to start eating better.  I'm still not totally fat, 148.5 this morning.  Anything under 150 for me is ok for off season.  I have time.  For a good 12-14 week training cycle before Poland, I'd need to be on it full scale by early Dec. 

Back after 2 weeks

I hit the track for the first time in 2 weeks, since the TN District meet where I ran the 100/200m.

I didn't want to do much, had really gained a lot of fat in the last 2 days of bad eating, but probably ran one too many today.  With my pastry-fed fat body, I managed a moderate effort 800m, rested then decided to run one up tempo 200m.

Hoka trainers on 

400m warmup, stretches, drills 

800m - 2:43 

150m - 21 

 I was planning on going out Tuesday but maybe not.

150.4 lbs after workout.

Off season break - boating/hiking/biking

I've done nothing in terms of training for 2 weeks.  However, I did a serious hike in the Great Smoky Mountain Nat'l Park last Sat. Oct 6.  Serious, not in length but in steepness.  The Lost Cove Trail from Eagle Creek ascends 2400' in about 3 miles from Fontana Lake to the Appalachian Trail then to Shuckstack firetower.  I've hiked this trail several times but this time it seemed harder due to foot fatigue that I'm not quite recovered from after a long track season.   Comparing distance and elevation gain, this trail is about as long as Sewanee's Roark's Cove Rd., but ascends 2.5 times the elevation.  The last 2 miles is like walking up a stair case.  I found it difficult on the knees walking down as well.  The trail is also challenging due to a dozen water crossings.  It is best accessible by boat.  The view from the tower at Shuckstack is the best in the Park.  The total hike was only about 8 miles.

I hadn't used my boat in a year and had some problems with the carburetor, but made it back after an emergency repair of the gas line (duct tape).   After installing a new fuel line, it ran perfectly yesterday in test run.  Going to do a river trip today to Chattanooga.  Taking my bike to get around town.  Much cooler past few days, only in the 60s.

I'm scheduled to race on Friday in Chattanooga and if I do, I'll probably just run the 400m as it would be risky for my to run a short sprint due to my 2 weeks off the track.  I may cancel if my slight chest cold gets worse.  Not expecting to run fast but maybe I can still break 60, probably not.  I plan to start back on the track on Monday with a few 800s.  Still a reasonable weight, 146.5 - 148.

Photo: 400m prelims

This was my best race in Spain.   I put much less effort into this race and ran a faster time than the semi race.  Too bad this was a prelim.   I won by 10m+ and was relaxed and looking around the last 80m.  Still ran a 57.00 which ended up being the fastest 400m by an M55 American at this meet. I feel I could have run much faster in this race.  The track at Carranque I liked better than the others.

Interesting how I can run faster with less effort, then the next day I kill myself to run a half second slower.  Live and learn.   Just happy to have had the experience.  Spain was great.

Dave Albo photo: