600, 100s

Mid 80ºs and not as humid today but heat index about 90º, bright sun, S breeze.  Hot in the sun.  Nothing fast today, kept the Hokas on.  Thinking about the possible 4x800 WR attempt, I wanted to test my endurance today so I ran a hard 600m.  Hoka trainers on

stretches, drills, 100m 

100m - 17.42

600m - 1:44.07  (68.07, 36.00 / 32.97, 35.10, 36.00)

100m - 15.16

Probably, a little faster than I would go out in an 800m, usually about 69.5 - 70.  I pushed the last 100m, more so than I would at that point in an 800, but still, even with a last 200m in 40, that's 2:24, and certainly wearing spikes and with a maximum effort, I think it's safe to be able to guarantee at least a 2:24, probably 2:22-23.   

I reported to Pete the organizer of the relay team and he's still got irons in the fire, not willing to commit to me.   I'm not ready to commit yet myself, but I would need a decision 2 weeks from today.   It would depend on getting through the next meet in Canada on 8/12-13 healthy.   And, if I commit, I would have to do at least one workout while on vacation in Whistler, and watch my diet.  So, it will be a sacrifice to do this.   It would be better for the team to get Joe, the 800m M60 champ who ran 2:18.  I really don't know who else they could get that could do better than me but Joe.  That person would have to give up their Labor Day weekend and be willing to spend $500+ on a flight and hotel.  Certainly, it looks like we/they will be able to get the record either way.   It will only require a 2:22 avg. 

If I don't do this relay, I could do one more meet in GA the weekend I get back.  

Can't believe this is the last day of July, where did the summer go?

139.8 lbs after workout.  

Quality 150s

About 83º and humid at the Sewanee track.  Did a few quality sprints this evening.  

Hoka trainers on 

stretches, 100m, bands, drills

100m - 14.79

Adidas trainers on

150m - 19.53 (6.50, 13.03)

150m - 19.41 (6.23, 13.18)

150m - 19.71 (6.59, 13.12)

Not too bad, was hoping to break 13 in the final 100m.  If I'm going to break 26, I need to run the last 150m in at least 19.2 ish.  I did these rolling in trainers so the first 2 would be close if in spikes.  Wanted to do 4x but my foot was toast after 3.  

A big storm appeared to the north and I was worried about lightning, but it went east.  Never rained a drop, just clouds and wind.

Been getting a little pain on my upper tibia bone where the anchor was attached in my '19 meniscus root repair surgery.  I wonder if there's a weakness in the bone there since that is the same area where some long time staples from an ACL allograft in '91 were removed.   Certainly not serious but just noticeable.  I really have to protect my wellness now that I've purchased an expensive vacation trip for Roya and I to Vancouver and Canadian Nationals in 2 weeks.  

Still thinking about whether I could contribute to a 4x800m WR attempt on Labor Day.   I'd need to run 2:24 at least.  That might be a tall order considering my training, but I have a motivator.   There's one individual on the present record who I would really like to erase and replace.  Maybe should run some 600s.  I haven't run 600s since early season Jan/Feb.  Back then I did run a 1:43 and a 1:45.  I also ran a  2:28 800m in trainers in Feb drizzle.    That would translate to a 2:24 - 25 800m at least.  If I did it, I'd be the slow man on the team, we have to average 2:22.2.  Pete and Roger can run sub 2:20.  David ran 2:20 at Nationals.  

Been eating more lately, was 141 before workout today.   

Swim day, schedule

Swam yesterday.  First day this year it hit 90º, although briefly.  

I've booked a vacation for Vancouver and Whistler for Aug and that includes racing in Canadian Nationals.  It's quite an undertaking, but Roya and I haven't had a real vacation other than family and boat trips, ever.  

The beauty and solitude here would be a vacation for anyone.  But a change of scenery is always nice.  

I'm amazed I had the lake to myself yesterday.  Lake Jackson is a small, pristine, protected drinking water reservoir in Sewanee... one of the cleanest lakes in one of the cleanest ecosystems in the state.  The tap water here is very pure, less than 50ppm TDS.  Only 1 in 100 municipal water systems has water this pure.   

I'll be back on the track this evening.  The main task now is to preserve fitness without wear and tear on the body, and to keep my weight under control.  I need to do more work on top end speed.  

More evidence that HIIT and sprint interval training is good....

https://www.cnn.com/2023/07/28/health/one-minute-exercise-cancer-wellness/index.html

This report relied on data of more than 22,000 people in the UK Biobank, a large biomedical database and research resource that follows residents long term.

Adults who incorporated about 4½ minutes of vigorous activity in short one- or two-minute bouts had more than 30% lower incidence rates of cancer, the study found.

Back on the track. Home project.

After 2 days of difficult and taxing work installing a new fireplace insert, I returned to the track today.  After yesterday's project, I was beat.  Sore, everything hurt, but I got it done.  Saved myself easily a grand by installing this myself.  I paid some teenagers to help me lift the 400lb cast iron appliance up the stairs.  By last night, I thought I'd never run again.  But, I took most of the day off and relaxed, swam across the lake, then took a nap.  Hit the track in the evening.

Low 80ºs and humid at the Sewanee track.  Calm winds.  Wasn't sure how it would feel but it was ok.  Was going to do some easy running but I did run fast and stayed in the Hokas.

Hoka trainers on

stretches, drills, bands, 100m

2x100m - 15.24, 13.35

300m - 43.96

200m - 27.70

I ran the last 200m with a 14 yr old kid who was trying out some new spikes.   I ran the first 100m slow, about 14 high, then blasted the last 100m and beat him by 10m.   

I felt ok, except of course my foot hurt afterward, but it was fine.  Makes me think I WILL race again this season.  Not 100% sure yet.  Will decide this weekend probably.  May run Canadian Nationals in Vancouver then vacation in the mountains.  

Pete messaged me and asked me if I wanted to try for the 4x800m relay WR.  I'm not inclined to want to do that.  He's so hellbent on it that he's even offered me $300 to fly to VA on Labor Day to give it a try.  Maybe we can try it in Atlanta at the end of Aug.

I really have to make sure I respect my off days this late in the season, and run no more than every other day.  

140.3 lbs after workout.  

This is my finished home project.  It involved a lot of work on the roof.  Must have gone up the ladder 25+ times.  Heavy metal.

 

Reflections on Nationals, what's next

Enjoying some really nice weather right now while I do some major home projects.   

What's next...

Someone asked me if I was going to take a break from training and shut it down for the season.  Yesterday, my answer would have been yes, since my body felt pretty beat up from 6 races.  But... after one day of recovery, I feel much better.   Also, a couple of motivators.  Roya said the UPS strike may have been averted so she may be free to vacation.  Second, want to try and chalk up a better 200m before season's end.  Still stinging from that 200m final where I won a National title with a very sub par time, embarrassing.  My goal for the season was to run 25.  I did finally achieve my goal for the 400m with a solid mid 57, but I'm left feeling unfulfilled regarding the 200m.  I just haven't run as many 200s this year.  Only one outdoor before Nationals.  Weird that we had the most competitive 400m final in M60 in 11+ yrs and the least competitive M60 200m final in years.  I ran more than a second faster in the '21 M60 final.   

SO....  depending on how my body feels after one more rest day, I'm going to resume training and see how it feels this week.  If we can plan a vacation to Vancouver/Whistler, I may race the Canadian Nationals on Aug 12-13.   

Nationals

Owen and I made the USATF page in this photo from our 200m final.

The conditions at Nationals were really pretty tolerable for a mid summer in the south.  Heat index around 90º isn't too bad, and the only other complaint was the headwind for the 200m final.  

I have a process I go through at every track meet.  It starts with a search for a relatively cool and shady spot not too far from check in, bathroom, and running space.   Often I retreat under the bleachers / stands.  At Nationals I found 2 perfect spots.  The first was at the neighboring softball field dugout, and the second under some trees at the edge of an open field:

I couldn't use the softball field some days because they were using it for the throwing events.  

I like finding spots alone and away from other athletes when possible.  These were perfect.  By the time of the 200m final, I was already feeling a tad sore, especially my foot.  I had a lot of anxiety about the race and worried about failure.  Not good.  I do better if I take an easier more casual approach, (like I did in the 400m).  I was looking at the time every few minutes, wanting to be at check in on time.  

What I learned about myself this meet, the mental thing is huge.  It's not as natural to me as music where I forget about the physical part and just emote and express.  In track, I constantly have to coach and remind myself to run each part of the race properly.  If not, I just go out and 'sprint'.   In order for me to be physically relaxed and efficient, I need to be mentally relaxed and thinking.  Can't just 'run on instinct.'  Every specific race distance needs a plan for each phase, and if I don't think about it, I won't execute.  

Anyway, I had some really good times with my colleagues.  I ran 2 really good gold medal relays.  Getting the baton in the 4x100m almost even up with Val on anchor was epic.  These relays are seldom that close.  It made for an extremely exciting and fun race.  I think Val and I both split somewhere at least 12 flat on our anchors, maybe faster.  It was a very fast track.   I knew it would be a good race with Val if it were close.  My teammates gave me a step, and I held it the whole way.   Val is a many time World Champion 100m sprinter and is a few yrs older (M65), and a former elite back in the day.  (He also served a 2 yr doping suspension about 11 yrs ago).  You can how great his running technique is compared with mine. 
 

Check out the video:

https://youtu.be/En4HnBkfjh0

In the 4x400m relay, I led off and our only competition, SoCal, put their fastest guy against me.   He stayed with me almost 200m but I put 20m+ on him down the stretch and our team remained ahead by 50m+ the rest of the way.  I ran about a 60 split, not bad for the last race of the meet.  

This was the largest USATF National Masters meet in total participants in history.  Over 1500 competitors.  There were so many records and incredible performances.   Allan, fastest man in the world over 60 - even at age 63, said it would be his last meet.  He ran 11.81 which would have broke the American record but the wind was just barely over the limit.  So, he joined Derrick, David, and Kahlid to set the M55 world record in the 4x100m relay.  They ran 45.60, smashed it.  

One of the most amazing performances came from Jeannie R., age 75.   She set world records in the 1500m, 5000m, and 10,000m.  She obliterated the previous records by huge margins.   For example, her 6:14 1500m shaved 6 seconds off the WR.  If that wasn't enough, she also won the 400m and the 800m in her age group.  Can you imagine?  Racing the 400, 800, 1500, 5k, and 10k ... in the same meet, winning Gold in all and setting 3 WRs?  Incredible. 

W75 Jeannie R.

 

Sue broke her own WR in the W60 400m with a 62.34, along with a slew of WRs she's already set this yr including the 300m hurdles, 800m and 1500m.  At age 60, she would not be out of place in a National Men's final in her age group.  She's run 2:22 in the 800m.   

I bumped into Kay G.   She is an amazing W70 athlete who won 6 Golds and set numerous records in the LG, HJ, TJ, PV, 80mH, and Pentathlon.  She has both hips resurfaced several years ago.  She polevaults over 9', which would have medaled in the men's M70 competition.  

Last photo is our GPTC M60 relay that won 2 Gold in the 4x1 and 4x4 relays, on the way to our first USATF Men's Club Title.  Nice racing with you!   

with W70 Kay

As for the future, I do need track in my life even if I'm not at optimum competitiveness.  I thought I may hang on and do indoor next season, skip outdoor M64, and start again with indoor 2025, getting ready for outdoor M65.  We'll see how it goes.  

Some say if you take too long a break, you may never get it back.  Some say that's completely untrue.  Either way, I don't want to risk it.   I'll keep training, even if it means less running.  

2023 USATF Masters Outdoor National Championships - Day 4

Well, I won the 200m.  

My 9th USATF Masters National sprint title.  My second 200m title.  I won it with my B-game, actually my slowest 200m race this season.   Had a headwind and went out too fast, just too excited I guess.  Lost a lot of time in the last 25m when I started getting tight, especially in the last few steps.  But.. a win is a win, especially at Nationals.  

At age 63, I was the oldest M60 in the 200m Final, most were 60.  I kind of feel I didn't represent my age group well, as well as I should have.  Anyway, my semi-final time made top 10 in the world.   

Afterward, I led off for our club 4x400m relay, was really tired, too much sun, but still managed about a 60 sec split, giving us an insurmountable lead which we retained, winning the Gold.  

Considering the fact that when I was 58 and 4th yr in my M55 age group, I didn't even medal, so this was a generally an improvement.   Overall, a successful meet.  I medaled in the fastest M60 final in over a decade, ran a season's best, and won a National 200m title with my B-game.   

Presently, sitting in ATL airport, my 30m flight to Chattanooga has been delayed til the wee hours.  I probably will get home by 2am, I hope.  

I have a lot more to write about this amazing event, but need to decompress for a while.  Have lots of photos and more details.  Every National Masters meet is like a family reunion.   Huge family.  

I want to thank the readers of my blog.    Stay forever fast, my friends.  Sprinting makes you young.  

Finish of the M60 200m Championship Final

Lead off leg, M60 4x400m Club Relay
Handoff to Ray P.

2023 USATF Masters Outdoor National Championships - Day 3

Great conditions today, not real hot, only low to mid 80ºs, variably cloudy, tail wind for the 200m.  Today was the 200m semis and our Club 4x100m relay.   Kind of a hard day because I had to go to the track twice and go through a full warmup each time.   

The M60 200m event had a big turnout.  Four semi-final heats, more than any other age group.  My heat was somewhat of a mystery.  A lot of guys I hadn't seen before, one from Trinidad.  I thought they might be fast.  They weren't.  In fact all of the guys that I thought would be the top contenders, James, Ron, Don, Rob - all bowed out due to fatigue or injury.  

I ran a decent race, came out with guns blazing and took an immediate lead out of the blocks and by the top of the stretch, had at least 3 or 4 steps on everyone.  Never saw anyone from that point on.  I won by more than a second in 26.07.   That time presently sits at #10 in world and #2 in US.   I really wanted to run 25 today, hopefully tomorrow.  I could have relaxed a bit more toward the end and strided out a bit.  But overall, it was ok.  My first 100m might have been as fast as 12.5, got a decent start.

Watch the race here:  https://youtu.be/kPzUgfxB4-c

So, it turns out the M60 200m has the opposite problem of the 400m.  Not a real competitive final tomorrow.   Marcus ran the second fastest semi in 26.85 and he will be staggered ahead of me tomorrow in the final me in 4 him in 5.  Unless someone incredibly over performs tomorrow, and I grossly underperform or get injured, it's my race to lose.  

I really just want to break 26.   That's all.  The 200m is always tough because it comes at the end of the meet and this year, if I win, it will be somewhat if not largely, by attrition.

To make matters worse, I had to go back to the track at the end of the day, warmup again, practice handoffs with my team, and run the 4x100m club relay.

I told them I would do just enough to win.  I did NOT want to get injured and blow my excellent chance for a national title in the 200m tomorrow.  But I found myself facing many-time world 100m champion Val B. on anchor with SoCal club.  

My team got me the stick with a step lead over Val, Ray gave me a good pass, and I held him off all the way down the stretch, winning by 0.15.   Close one, exciting, and best of all... no injuries.  My track club Greater Philly is on the verge of our first men's team win at Nationals.  Happy to contribute.