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:

End of season meet: 100m/ 200m

I had really no reason to race in this meet but to just have fun.   I raced the 100m and 200m at the Greater Nashville Sr. Olympics District meet.  I like this meet because they hire a certified USATF official to start, and usually have experienced hand timers.

100m - 12.22(h)
200m - 25.62(h)

I hadn't run at all for 3 days and got there a bit late but had just enough time to warmup for the 100m.  My times weren't anything exceptional, about what I've been running in training (add 0.24 for standard FAT conversion).

There wasn't any competition there.   Duane was running in training shoes and just doing it to qualify for the state meet, not running full effort.  (I probably won't do much track this summer, may not run the TN state meet).  The 100m felt good, I got a good start but someone false started and we were called back.  My second start wasn't quite as good.  By the time the 200m came around I felt pretty sluggish, but got through it.  I had a slight knee pain so I scratched the 400m.

Although I am signed up to race at the Chattanooga Sr games in 3 weeks, I feel that this is the end of my season.  I feel a bit despondent that the work I put in after coming back from the plantar injury in March didn't come to fruition.  I lost momentum in June after a ham injury and in July after a hip flexor.  These were relatively minor, keeping me out for just 2 weeks each, but were at a very bad time.  I wish I could go back to June before that first injury.  I worked pretty darn hard this summer and feel in some ways, it didn't pay off.  This was the first year in my masters career I failed to run under 56 in the 400m.  The worst moment was my semi in Malaga.  I should have been in that final. My semi time would have earned me a 6th, and I should have been able to run at least a 56.5.

Time to rest, recover, strengthen, and retool for Poland.  I plan to be regularly in the weight room and lessen the resistance and do higher reps, and hit the track or grass for longer runs once a week.

Maybe give the long jump a try.   Curiously, there was no USA competitor in Malaga in the M55 long jump (an M55 WR was set at 21'3" !!).  At Nationals, Brian won with a jump of 18'3" but other medals were 'low hanging fruit' ... the silver and bronze were just 16'6" and 13'1" (!) ... only 4 competitors.

At the Nashville meet, I think I raced at about 147 lbs or so.  Afterward, I went to a local strip mall, had a bagel with cream cheese at Panera and an ice cream next door at Cold Stone, and a coffee.  I didn't eat much of anything the rest of the day except for some chocolate, fruit and nuts.  Despite this bad eating, I weighed just 145.5 this, the next morning.. the least in a week+.   Amazing how many calories are used in the warmup and execution of just 2 short sprint races.   Maybe it's just verification that 'calories are calories' and if you eat bad, fatty, sweet, carby foods.... as long as you don't eat a lot of them or do it often, it's ok.

Back to the solitude of Sewanee.  Will do some biking and maybe weights today, along with some guitar practice.  Lovely morning here... Jura coffee and a Panera cherry pastry.   Perfect weather.   Just a tinge of color as the leaves are starting to change and the sunset view returns to Champion cove and soon, 'fireplace weather' will be here.

Goals are good

I'm going to Poland.   I committed today.

WMACi '19
Torun, Poland
March 24-30

Maybe I'll do all 3 sprints.  Maybe I'll long jump.  It'll be fun, that's what it's all about