Masters National Championships - report

I wish I can say I ended the season on a great note.

I've never been more disappointed in a track meet than I am today - missing a National Medal in the 200m by FIVE - ONE HUNDRETHS SEC. (0.05) to a guy I beat by a half second the day before. I wanted a medal very badly after under-performing in the 400m, but I missed it - painfully, by the slimest of margins.

Results:

FOURTH PRIZE - National Masters M50 200m

FIFTH PRIZE - National Masters M50 400m

In general, I ran decent semi-final races and under-performed badly in the Finals.

Anyone reading this blog, don't listen to my advice on how to run a 400m race. I've conclusively proven that I don't know WTF I'm doing. Just because I ran my best time in Raleigh with 25/30 splits, doesn't mean that is the way to do it.

In a nutshell, I took a Fourth Prize and a Fifth Prize in two Masters National Championship races - despite running my slowest times of the season in both races.

The 400m

Semifinal: Lane 5. I took off fast as usual, and ran a 56.55. It was just me and Ben James, the eventual Gold Medalist leading down the stretch with no one behind us. I had the third fastest semifinal time behind J. Chinn and B. James.

Final: Everything was perfect, I had lane 3, it was a cloudy cooler day. I was really pumped and determined to run a PR. I took off at a crazy 100% pace and was leading the race at the 250m mark. I then hit a wall of fatigue at the 300m - so paralyzing - worse than anything I'd ever felt. I was passed by 3 guys in the last 80 meters and ran the slowest time I've ever run in a 400m race... 57.61. One helluva time to run the worst race of my season. Everything was right except my brain. I ran a stupid ass race, a rookie mistake. I could't handle the adrenalin of the moment. I tried too hard, too much too soon. The thing is, I expended just as much effort running a 57+ as I did the previous races that I had run much faster times. The difference was in the timing of when that effort was expended. Too much too soon.... a losing formula. I am proof of that.

Afterward, James Chinn told me, "It's about a rhythm, sometimes you get it just right." George Haywood told me, you need to really take it easy that first 200 and come closer to more even splits. Someone else told me, "the way you run, you could never run that first 200m too slow." My best time was run in 25/30 splits ... but obviously, that doesn't always work.

200m

Semifinal: In lane 6. It felt good, decent start, Ben James and I were even on the curve and I stayed relaxed and drove all the way through the finish in a PR time of 25.26. I kept telling myself to 'relax and stride' before the race. It worked. I wish I had told myself the same thing in the finals.

Finals: I had lane 3 - good lane. I got a good start, ran a good curve. Me, Ben James, and James Chinn were pretty even coming off the turn. I was trying very hard to run fast and with 50m to go, I had a fairly comfortable lead over forth and was in Bronze Medal position. I glanced to to my left and felt Scott gaining on me. With 20m I felt myself beginning to tighten, and then disaster... I slowed and started to get passed, I leaned for the line hard and stumbled in a dive for the finish ... to no avail. I lost my best chance at a National Medal by 0.05 in a time that was 0.40 slower than I had run the day before. Like the 400m final, my worst time of the season: 25.66.

I was really counting my chickens for a medal and I lost it, painfully right at the end. Adding to the bitterness was the fact that this was probably my last best chance for a National Medal. Because of the World Games, many cancelled on the Nationals and many of America's elite masters were not at this meet. Next year, this age group gets even more competitive. I had my chance and I blew it.

It was a learning experience. After some time, I hope to see that a lot was gained from this journey, much more than the '5 one-hundeths of a second loss of a medal' can take away from me. I hope that I will be not discouraged and continue to try and compete. If I wasn't somewhere near the top, I wouldn't give a shit. But being close and under performing when it mattered most is a bitter pill... especially after all those mornings on the track at 4:30 am.

I've got to catch a plane. More later...

Off to the Nationals !!

It's time!

Tomorrow, I go to Cleveland for the United States Track and Field Association Masters National Championships.

Seems appropriate for me that the meet logo contains a guitar.

What a journey it has been. I feel good and ready. My ab soreness has abated somewhat, not disappeared, but certainly not bad. On Sunday morning after the Sat races, I'd rate my ab pain at about a '6' out of 10 (worst). Today, it was about a '3' but after a half mile jog / sprint-jog, lots of dynamic stretches, lunges, hops, and sprinter drills, the pain is down to a '2' and by race time on Thurs, should be nearly gone. My legs are fine. The slight after-race soreness from the past weekend's meet is gone. I'm ready to blast. My weight is good, 138.4. Whatever happens, I would love to at least run a PR.

Today, I changed out my forbidden Christmas tree spikes for the permitted pyramids. Don't want to take any chances on a DQ. The Super X Mondo track is supposed to be spectacular. Lanes have different colors, red and gold. I hope I get a gold lane. (I predict lane 5, which is red).

Looking forward to seeing my parents there. Should be a great experience.

TN State Finals report

After breaking the 13 yr old State Meet record in the M50 400m (56.09), and winning the 100m into a headwind (12.49), I'm pulling out of the 200m race today with sore abs. I could probably run it in slight pain and easily win, but I have more important business at the Nationals in just four days. If this were the last meet of the season, I'd do it, no hesitation, but when it hurts to get up out of bed and do lunges, that is my criteria for cancelling.

(photo - coming down the stretch in the 400m, 40m ahead of my competition).

I was not satisfied with my performance in the 400. In my last 40 meters, my pace had decayed to almost to a jog. I need to gut it out a bit more and stride. Maybe some competition will help. I won my race by about 40m. Disappointed that I didn't get under 56, let alone 55, but even this relatively weak performance would have made the National Finals just about every year, and even worthy of a medal in 2 of the past 5. Not this year however. I'll be running against the World Champion and some former medalists.

I missed the 100m record (12.32) by 0.17 sec. The old record was hand-timed, so not really a fair comparison. My backup timers hand timed me in 12.19. My electronic time was 12.49 into a headwind. I won the race by about a second.

Anyway, my 'wheels' are fine, no quad or ham issues. But, with this ab strain, I will not be able to get a meaningful workout in before the Nationals. I might try some jogging and drills on Tues, and some swimming.

I hope it works out that I can get this 200m record next year. The old record of 25.7 would be easy to get. I ran 25.34 in my last 200m. It's hard to pass up this opportunity. I almost feel like I shoud go and warm up and then make a decision. Na, better not. It hurts.

I definitely have my race body on, weighing just 136.4 this morning.

Pre race day 7/22/11

The day before the TN Senior Games, I'm thinking .... "it's been a while." I've not run in a track meet for a month, not since the AL Games in Birmingham. The concerns I have are that 1) I'm running the 400 and 100 tomorrow and I've not run anywhere approaching 100% sprint in some time, and 2) the ab soreness persists, although not debilitating. Other than that, I feel pretty good. I've got my race body on, my weight is 137.2 after this morning's workout and I'm ready to blast tomorrow.

I tried to sleep "late" this morning. Out of habit, I was up at 4:30am but managed to get back to sleep until 5:40. I got to the track for a light workout just after 6am.

1200m warm up, sprint-jog, dynamic stretches, drills

Nike spikes on

2 x 100m striders

10 starts with recorded commands on the curve with 50m run

2 x 100 striders on the curve

300m at 85%

training shoes on

400m cool down and stretches

I had to remind myself that running a 400m sprint is a bitch, no matter how much training, so I did that last 300m fairly fast. Didn't bring my watch but I think it was about 60 pace for a 400. I was also reminded of how tiring my warmup is. Jogging/sprint-jogging a half mile, doing 150+ leg swings, stretches, drills, etc... Never fails to get me soaked.

Also, it seems as I may have solved the breaking spike riser problem. I put 3 coats of super glue on the one that breaks and so far it has stood up in practice. So, I coated several.

I'm going to visit the track tonight and register if I get there before 6. I'm curious to see if there is any sign of an electronic timing system. Forecast for tomorrow is mid 90sº, heat index 105º. Not like I haven't seen that before at a meet .

Starts and strides

Today in Sewanee, I got to the track later in the morning and it was already in the 80's by 8 am.

I wanted to be fully warmed up and 'exercise the aerobic system' a little before doing starts, but nothing hard. Unfortunately, the abs are still sore.

400m warmup

800m run - 3:00 min

80m strider w/ high knees

spikes on

150m strider on the turn

12 starts with recorded commands

I went to the track feeling a little tight and fatigued, but I left feeling good, strong and sweaty. Hopefully the abs will be better by Sat.

End of season intervals

Nice morning, 72º. The track was wet from sprinklers but the humidity was fairly low.

I wasn't feeling super good this morning at the track at 5:10 am. My calves were sore from the 100+ heal raises with weight I did on Sun and the speed work from Mon. My abs still a bit sore also. However, after warmup, it got better ... as it always does. I normally would have waited a day for this workout, but I wanted to get it in so I have recovery time for the upcoming meets.

800m warmup, dynamic stretches, drills

Adidas spikes on

75-80% sprints:

6 x 200m - one minute rest in between - 31 avg.

85% sprints:

300m - 43

200m - 29

Spira training shoes on

400m sprint jog and backpeddling

The 200s were surprisingly hard, I was really puffing before starting the last one and I thought I could get 8, but no way. I rested 5 min and then reminded myself how to run fast with a 300m. I followed it up with a relaxed 200m emphasizing form.

Well, that's a wrap. I always think I could have done more. The rest will be mental and technical. I'll do my usual stretching , drills and one set high rep resistance bands Wed. Technique and starts on Thurs and Fri.

Weight is 139.

Whatever happens, its been quite a journey.

Sprinter's summer stew

Satisfying, delicious stew, very low in calories and carbs but good protein. Since I'm harvesting a half dozen or more tomatoes a day, and my basil plant is bushy, here you have an awesome fresh seafood stew - garden fresh. The whole pot is about 250 calories. And... its so easy.

• One mahi-mahi filet (4 oz)
• 5 fresh homegrown tomatoes, chopped
• 5 cloves garlic, chopped
• teaspoon of Better than Bouillon clam base in 6 oz water
• a stuffed handfull of fresh basil from the garden, chopped

Boil 10 min. I also throw in a handful of shelled pumpkin seeds.

It doesn't get much fresher than this.

Eat well, live strong, sprint fast.