Return to the track

First time on the track in 10 days... and despite the rain, it felt good.  No more hip pain, foot pain was minimal, and I felt like I had a 'spring in my step.'  Didn't work real hard but got some introductory foundation.   It was 71º and raining lightly at the Sewanee track.

Saucony trainers on 

400m warmup, stretches, drills 

800m - 2:36 

400m - 66 (34/32)

I think I'll endeavor to do a bit more next time, probably next week at some point.   Will limit myself to one or 2 workouts a week til mid-August.   Got another pair of Hokas, Clifton 2's for my birthday, from Roya.  I hope they are as good as the Clifton 1's.  I didn't want to use them today because it was raining.  After all the hot weather, it felt good today to be in the cool wet weather.

Not much damage from the time off.   Despite some huge meals and a lot of bread, I weighed only 144 lbs after workout tonight.

Photo: 200m finish M55 Masters Nationals

200m Finals for the Silver. 24.74 (M55)
Finish photo from the USATF Masters National Championships in Grand Rapids, MI 7/24/16 

Ray Smith in red, Val Barnwell in black.  Val was a Masters World Championship and is a former masters world record holder.

Well across the finish line, race clock reads 24.7

Still from the 200m compilation of 200m races by Ken Stone.  

Here's the video excerpt from my race:

USATF TV - FAIL

In order to watch on demand videos of the USATF Masters Nationals from Runnerspace/ USATF TV, you have to pay a subscription fee.   Usually, the race videos are pretty good.   Unfortunately, my M55 200m Championship Final was about the worst race video I've ever seen.   I'm absent from the frame in most of the race, and the entire field runs off the frame at the beginning.  Not good for a subscription service.

Results:
Gold - Don McGee - 23.90
(exhibition - Karl Smith - Jamaica - 24.36)
Silver - William Yelverton - 24.74
Bronze - Val Barnwell - 24.82


Also, on the USATF TV page, the photo they chose for the Masters Nationals couldn't have been worse.   It showed an ancient walker, alone on the track, no one in the stands.... painting a rather bleak affair.  Not exactly what it looked like.

Here's a screen shot:

IAAF World Junior Championships

IAAF World Junior Championships from Poland - finally found a stream that works, and it's in English.

http://www.linkupvideos.net/video/47049/iaaf-world-under-20-championships-2016-live-stream-poland/

Wow, really impressed by the Italian 18 yr old Fillipo Tortu that just ran a 10.26 100m winning his heat.   Best running form I've seen in a while.

UPDATE:
The above link doesn't work today Thurs., July 21.  Try this one:
http://www.watchathletics.com/page/1325/live-stream

Perth

I registered for the WMA Championships in Perth today.  Pretty hefty entry fee, $195 US.

I see there is stiff competition, including last years Silver medalist from Brazil, a few sub-56 Brits, and a few fast Aussies.  It'll be every bit as competitive or even more so than Lyon.  Many of the 400m guys are only participating in that one event and not doing the 200m.

There are about 2 dozen registered for the M55 400m, that number will at least double, probably triple by the time registration is closed in a month (Aug 24).

I leave Oct 27, arrive the morning of the 29th, 30th is a rest day, competition starts with the 200m prelims on the 31st.  I've got a pretty nice place on the beach, should be nice.

USATF Masters Outdoor Nationals 2016 - final thoughts

Well.... so far, 2016 has been a good year.   Three consecutive 400m National titles - outdoor '15, indoor '16, and outdoor '16.   It's hard to defend a title.   I felt more pressure and more nervous about competing at Nationals as defending champion this year.  Several World Champions went down to Silver and Bronze at this meet.  Me and Antwon D. are the only men who have won 3 consecutive national masters titles in the 400m.

I thought 2015 would be hard to top, but depending on how things go in Perth, 2016 could be comparable.

After the meet, I talked with a lot of my masters colleagues.  Starting to feel like a regular, but really just a newcomer still compared to the old guard.  Some have been doing this 20 yrs, this was my 6th.  It has definitely changed my life and I think, given my friends and family some enjoyment.

My favorite picture was with 'the legends' of masters track: Oscar Peyton, Charles Allie, and Bill Collins.  These men are the fastest in the world over 60 right now and hold World Records in my age group and above.  Charles Allie holds the M55 400m WR - 52.24, Bill Collins - 200m M55 WR - 23.32, Oscar - the 60m M60 record - 7.52.  All are members of the Masters Hall of Fame, Oscar inducted this year.  Bill Collin's book, "The Ageless Athletic Spirit" was a big inspiration for me in my early years of masters track.

Oscar, Charles, me, Bill

I was happy to see Ben James.  He, Jim and I have been fiercely competitive over the years, but we combined with Don to set a World Record for the 4x200m relay in NM in March.  Ben was there to watch and support his wife who is a thrower.  He told me he was taking time off to care for his dad.  Ben, just about to turn 60, is a very quiet and classy guy.  He told me that he takes 2 months off a year and does no running, just cross training.  Good advice.   Like Ben, who has won many titles, world and national, Jim has been around for many years and has been a great mentor for me. I wish I had his running form.

Jim, Ben, me

Don McGee has become the most dominant M55 sprinter in the world.  He beat both Val and Alan -the World Champion in the 100m, running 11.74 into the wind.   Don ran a smokin' wind aided 200m in 23.90... no one was close.  I hope we can get him to run a relay with us again.

Jim, Don, me

Sue from Maine was dominant in all the sprints last year and was able to defend her title in the W50 200m.  She won by quite a bit.  She didn't race the 400m, but took second in the 100m.   She agreed, it is harder to race when defending a title.  

Well, now back in Sewanee for vacation, I've fallen off the diet wagon.  It started at the airport with a 'dinner' of french fries and ice cream.  Lately, have eaten fried fish and potato wedges, sushi, and everything I feel like.   Fitness goes away real fast.  Eating for pleasure - 'food sport' as I call it, is accumulative.  The more you do it, the more you want it.  I find myself eating when I'm not hungry just because something tastes good.  When I'm training and watching my weight, I don't think about eating and don't have that much of an appetite.  I have to dutifully force myself to eat.  But, when suddenly, all options are open, it can easily become an addiction.   It won't last long.  I'll have my annual splurge and it'll be over.   

Forward

I'm really in decent shape considering the long season.   No serious injuries this whole season, and the aches and pains aren't too bad.    I'll be taking time off from running.   Not much, just 2 weeks, then I'll start back on the track once or twice a week beginning in August.  In the mean time, I'll be in the weight room, on the bike, and on the rower.   I expect to be back to full scale training on the track by mid-late Aug in preparation for the World Championships.   Fortunately, there is a fall series of Senior Games that will give me some races in Sept. and Oct.   The World Championships will be the first and only time I will ever have raced a track meet in November.   When I get back from Perth, the first indoor meets will be about 4 weeks away.   I'll probably take some time off in Nov. and Dec. and shoot for Indoor Nationals and World Championships in S. Korea.  

Well... that's the plan anyway.  I recognize how tenuous this activity can be, just one injury at the wrong time and it's over.

Saturday, after the 200m semis, I drove to Kirk Park Beach and watched the sunset on Lake Michigan.   Being so far west in the eastern time zone, sunset was at 9:18 and it stayed light until nearly 10pm.   Beautiful... light brown sand, gentle waves, no salt, no sharks...

USATF Masters National Championships - Sunday meet report

It was a good day.
Silver Medal - 200m - 24.74

 I found my spikes under the tent where I left them on Sat. after the meet, but my night was tough.  Worried about my spikes, and probably too much evening coffee, I could not sleep.  I originally scheduled a wakeup call at 6:30 am, but I changed it to 8:30 when I was still awake at 4:30am.  I think I finally drifted off to sleep by about 6:00 am and woke up rudely at 8:30.

I packed quickly and got to the track.  Rain was forecast and we had quite a tailwind and some sprinkles for the 200m.  While warming up and chatting with Jim and Alan, it looked like the 4x100m relay would be on, as the rain missed us.   But Alan was hurting, he scratched the 200m and our relay was cancelled.   Bummer for the relay, but an improved chance for me to medal in the 200.

The field was: Don - defending outdoor champion and fastest M55 man in the world '15; Val - Silver Medalist in the 100m and former World Champion, Karl - '84 Jamaican Olympian (400H) competing unofficially, Jim - many time World and National Champion, and Ray Smith.   (Val had the dubious distinction of having served a 2 yr doping suspension in '10, he once held the M50 indoor 60m World Record).

Ray in lane 1, Karl in 2, Val in 3, Don in 4, me in 6, Jim in 7.   Unfortunately, the USATF TV camera man failed.   It was the worst 'official' video ever made of a race that I've seen.  At times the whole field is absent from the frame, and only at the beginning and the end, am I in the video.

I was determined to execute this race well.  My plan was to be aggressive at the start and make up the stagger quickly, then just float relaxed until 50m out, then put the hammer down.   It worked well.   Don was gone, silly fast, amazing turnover, way out in front at 23.90... one of the fastest M55 200s ever.  Karl was past PR territory for me running 24.36, Val had a step on me with 20m to go but I got got him in the end by just 0.08.   I think I surprised him.  He said to me afterward, "you strong, dude."  Since Karl was non-US and competing 'exhibition,' I got the Silver, Val the Bronze, Jim close in 4th.  It was a good way to end my Nationals.  

Some rather blurry stills from the video.  I'm in yellow.

M55 Men's 200m Final - coming into the home stretch

Pulling even with Val 10m before the finish

Finish of the M55 200m Championship Final

Afterward, I did some socializing... got some good photos.  Thanked the USATF officials, as I usually do.  I'll post a wrap up when I get home.   It was a great meet.