Back at it December 18...

Had a little forced vacation from running due to a minor injury to the groinal area. It might have been related to the ab pull I had back in 2009, but it's better now. I couldn't run for 9 days, but during that time I continued to lift and ride the stationary bike, and when I ran yesterday for the first time, I felt just as strong as before. I was worried that it was going to put my indoor season in jeopardy, but the relatively speedy recovery means it wasn't too serious. The day I hurt it I was putting in a great series of workouts, ran over some 42" hurdles, and did some good high jumping and long jumping. I also threw the turbo jav a few times, and I think that was what did it to my groin. I just have to stay away from the jav, or work into it sooooooo slowly. I'll probably not do any jav work now until after the indoor nationals. I threw the shot outside yesterday, and had a couple around 38', so I was happy with that, and I'll start running some intervals again tomorrow, and will report workout times starting next week again. I'll try the 2x600m workout again, and see if I can match or beat the workout from November 8. The indoor season is approaching quickly now...

800m for time

Ran 2:17.4 in a workout with neg split 70,67. So I could probably run a little faster than that now, and have set a new goal of 2:10 by March. Followed up the 800 with some 200's in 28, so recovery is decent. Last week I had a good series of workouts with a 6mile run on Sunday, Monday did 2X600 in 1:37.8 and 1:50, Tuesday 30 minutes hard hurdling, Wednesday 20X100 at average 13.69. Thursday 40 shot glides. Tomorrow I start going out to Rick's building for vaulting and high jump practice. Hopefully the neck holds together.
I saw the information for the European indoor championships in Ghent March 16 of next year. If I could compete, this would give me another chance to do a pentathlon, which makes sense because I'm putting so much effort into the training. I'll find out whether or not I can compete.

Moved workouts to the Track

So it's early November, and the high school cross country season is over now, so I'm on my own. I've started doing more track workouts now and stepping up the intensity. I haven't been thrilled with my times so far, I thought I might be running a little faster after running cross country for a couple months. I think I just need the intensity of running against the stopwatch on a track to start pulling it together. I did do a decent 800 workout last night, 3x800 in 2:32,2:33,2:38. Those times are similar to what I would run a few years ago, so that's not too bad. I'm going to run a 800 weekend after next for time, so that will be a good indication of how the 1000m training is going, and whether breaking 3:00 is realistic. I did a 2:16 in practice about 4 years ago, and last year ran a 2:20 before I pulled my hamstring, so somewhere in that region is what I'm shooting for. A 3 minute 1k is 72 pace, or 2:24 for 800. It won't be easy.
My shoulder is hanging in there, but the pain is still there a little bit, and I tried to throw the jav the other day, but between the shoulder and right hip it's still a no-go. I'm going to a chiropractor for my neck,and it has improved a bit, I need my neck to be better before I can high jump again. My hurdling and long jumping feel great, I'm still confident I can match or exceed my marks from last winter in the pentathlon.

Fall training going well

I haven't written in quite a while, so here goes. The national meet in Sacramento was ok for the long jump and hurdles, but the high jump was a bomb again. I'm not sure what happened to my timing in the HJ, but hopefully I'll get it back.
I won the long jump, however, for the third year in a row, so I can't complain about that. I wasn't jumping that great, but my first jump of 6.16 was long enough. The weather was extremely hot, so between that and a rising headwind during the competition, I couldn't go any farther. The hurdles were good, my time of 15.82 got me third and was a good time into a headwind as well. I lost my balance over the first hurdle a little and the other guys were way ahead to the 5th hurdle, but then I got a little turbo boost and almost caught them by the end. If it had been a 150 meter hurdles, I would have won(15 hurdles? that would be hard!!). I really have to work on my start to the second hurdle for next year. If I can get that smooth and fast, I should be able to take a few tenths out of my time.
So now I'm hot and heavy into training for next season, and what's nice is that I feel like I'm picking up where I left off back in July, not starting from scratch like usual due to injuries. I'm running cross country with my daughter's high school team, so my distance fitness base should be very good by the end of the month. If I can build from there without major injury, I should be able to make a real running improvement next season. I've thrown in some hurdling and long jumping and short fast sprints as well, and it's all been pretty easy.
I got a new diagnosis for my shoulder which led to a cortisone shot in a different spot, so maybe I'll get back the full strength there. It barely hurts at all now which is good, but I don't have a lot of confidence that it'll stay like that. At this point my goal is to do the indoor pentathlon at the National Masters meet in Albuquerque in March, but as to whether I'll do another decathlon, I just don't know yet. If my shoulder holds up, it be hard for me not to stick with it and do another one...
In the meantime, here are my goals for the indoor pentathlon in March:
8.70
6.40
11.40
1.78
2:57
The shot and HJ are less, but the others are better. This adds up to WR4367, which is 250 better than last year, and probably optimistic, but very realistic. It is still a long way off, though, so I'll update this estimate closer to the competition.

Solid Score in Joplin

Well, I'm happy with the Joplin decathlon: no AR or WR, but unofficial single-age (46) AR, total score of 7308 using 2010 age factors, (5700 on IAAF tables), which is almost 300 points better than the winner from last year's World meet in Lahti, and the best score in my age group in the world since 2002. Additionally, my hurdle time of 15.60 is the fastest ever world FAT time in a decathlon for age 45+. I'm sure that question will find it's way to Jeopardy sooner or later...("what American masters decathlete...) The weather in Joplin was very hot, in the mid 90's with the heat index over 100. This was hotter than any decathlon I did as a kid, and made it a bit challenging. The heat and favorable winds helped my sprint times, but by the end of the first day I was really feeling it. I must not have drunk enough water, because I had muscles cramping in the 400. For a few strides I thought I might have to stop, but I didn't of course, although the time was pretty slow(57.24). I should have run in the low 55s probably, so that cost me around 80 points right there. If I hadn't cramped up there, I would have been able to run fast enough to get the AR, but I'm not complaining. I achieved my objective of completing a decathlon with all ten events and doing a solid score in the 7000's.
What the future holds for me now, I'm not sure. My performance in at least three of the events is below my potential, so on the one hand I'd like to keep training and improve the vault and javelin, but on the other hand I don't want to have to keep fighting these chronic pains in my groin and shoulder. I'll probably spend 2-3 months this fall just working on these issues, and if I feel like I can improve my score next year in the World Champs in Sacramento, then I may go for it. Or not. Or I may just try to improve my WR in the indoor Pentathlon, because I know I can do that with minimal effect to the shoulder.
For now, I'll train for the Nationals in Sacramento July 22, where I'll LJ, HJ, and hurdle. Let's see if I can triple!

Off to Joplin

I haven't posted in a while, I've just been struggling with the same injury issues, so I've been frustrated and less gung-ho. Yesterday I felt pretty good, tho, so I'm going to jet off to the metropolis of Joplin Missouri for the masters national dec. I bailed on the decathlon in Santa Barbara because of a left groin issue, then a couple weeks later I hurt my right groin again, so my training has been inconsistent. The groin issues are related to trying to do more and more sprinting because I was so slow in that 100m back in April. I don't know where I stand now, but we'll find out this weekend. The speed work would have helped if not for the groin, so it may be a wash. My expectations are lower, but you just never know... I've had some good workout performances over the last month, and my weight is down, and my body is better off than it was last year, so maybe I'll surprise myself. I had a good long jump around 21'(6.40m), and a good hurdle trial run as posted below, and some good high jumps over 6'(1.83). I'm confident in the vault, at least that I won't no-height, and I could get 12'(3.65). I also ran a 4:57 1500m. My PBs from the last two years in workouts and meets add up to 7732. Oh my gosh I was just double checking the ARs and I see they've reinstated Rex Harvey's score from 1991 of 7502, so my job just got tougher. The WR is still listed at Gruzenkin's 7762 from 1997. These scores I'm quoting are all based on the "old" age adjustements which are being replaced this year. It looks like scores are about 80 points lower with the new age adjustments, although I see Bill Murray's Lahti score from last year is now being credited as the WR, but 400 points lower so I don't understand that at all.
My achilles heel now is my shoulder (??!!??) The Impingement Syndrome (the next hollywood thriller?) has returned, so I'll be giving up points in the throws against my potential. All-in-all, I still hope to get the AR, but the WR is probably out of reach. And of course there's still Kip Janvrin out there waiting to crush whatever I do after he turns 45 on July 8. Regardless of the outcome, I'm still happy with things I've been able to do this season after so many years. It's just been such a trip to get into the decathlon again and actually do some performances that resemble that of a real decathlete.

Hurdle Video

110Hurdles for time. Ran about 15.9 hand. Ok considering how much slowed down at the end. If I had kept the same pace I had through 7 hurdles to the end, it would have been 15.5.

Three Weeks til Santa Barbara Decathlon

So less than three weeks now until the SB decathlon. I guess I'll be ready, although as a decathlete you never feel like you're prepared. My workouts have been decent. Yesterday I ran a couple 300s in 39.2 and 40.2, so faster than last week(and last year). I'd like to get both of them down under 40 before the dec, say 38 and 39. A couple hours after that I high jumped for more than an hour and had a couple good attempts at 6-1. I think I can get that 1.85m fresh. Last week I had a hard week on the shoulder with vaulting and throwing, so this week I have to go easy and just do glides and spins with no throwing. The javelin even went better last week, and there's a chance I could throw over 135 which is still terrible, but good enough for an AR. Week before last I long jumped 21-0 in practice, and was very excited to do that. It helped to not have an intermediate mark and just try to run like hell down the runway. I haven't been doing a lot of hurdling because of a left groin problem, but I think I'll be ok there anyway. These are the marks I'm shooting for to get the AR (at least until KJ turns 45).
12.40
20-10 6.35
38-5 11.70
6-0 1.83
55.50
16.20
124-7 38.00
11-9 3.60
131-2 40.00
5.00.00
=7634 on last years tables
that's only 140 under the world record, but again, I'm not going to think about that mark until I'm in the competition and after the discus.

Kip is back...

I had a pretty good workout yesterday, did 400,300,200,100 in 56.5, 41.3, 27, 15. I wanted to run a little faster on the first 400 because I basically ran as fast as I could, but I didn't warm up a lot either. I tightened up bad in the last 100. The 300 actually felt easier, so I probably shouldn't be afraid to run a quick 200 before a 400. Then an hour later I vaulted and ran some hurdles. There's no way I could have done that last year or before. I'm basically healthy and working out harder than ever as a master, which is the good news, but the bad news for my record quest is that Kip Janvrin has come out of retirement. There's no way I can beat him, maybe 2 or 3 events, so even if I get a record in May or June, he'll demolish it after he turns 45 on July 8. That is if he finds a sanctioned dec to do after that date, which shouldn't be too hard if he tries. I'll try my best to go and do whatever dec he does just for the thrill of competing with him, but we'll see how the body holds up through three decathlons in one summer.
The vaulting is going well, I have my confidence up, and I even threw the turbo jav well last week. This Saturday I'm going to run a 100 at Hayward Field before the UofO dual meet with UCLA. They have a couple masters races, so this will be a chance to get some 100 meet practice.

April Is Important

Training has been going pretty well since the Kamloops meet. I actually don't have too much to report - my groin and hip have improved dramatically and I'm able to work out about as hard as my strength and energy will allow. My right knee tightens up a bit overnight, but seems to loosen up during the day. I'll have to watch it, though. I've had good sessions with the vault and jumps, and even the javelin. I've lost a couple more pounds, I've slipped under 180 for the first time in a while and still think I can make it to 175 by June. According to a table I found on the internet, every pound is worth 0.2 in the 400 as I may have mentioned in one of my earlier blogs, so the 6 pounds I've lost since August should be worth 1.2secs, and another 5 would mean another second. Those relationships don't always work out, of course, but I know less weight will mean better perfomance in all the runs and jumps. I'll need every advantage if I'm going to be anywhere near Kip Janvrin who apparently is going to try to do a decathlon and break the record in the 45 age group after his birthday in July. He did a decathlon a couple weeks ago and scored the equivalent of 8500 on the age graded tables, so I don't have any chance of beating him, but I want to be in good enough shape to do a dec with him and not look like an amateur!
I'll try to post some training videos here in the next couple of weeks. We're having some pretty bad weather, so it's hard to get the camera outside, but I think the week after next is supposed to improve, so maybe at that point I can ramp up the outdoors training and post some interval times.
BTW, I think I'll do a couple all-comers meets May 1 and May 22. I'd like to run the 100, because that's really where I need the most meet practice.
Decathlons are still scheduled for May 29 and June 19. Those two meets are the only chances I'll have to get a record before Kip does a dec(if that happens). I might get a record and only hold it for a month or two, but that's better than nothing.

Got WR M45 Indoor Pent !!!!

So hard work and constant hurting finally pays off a little bit, I was able to break the age group world record. The hurdles were slow, and my long jump wasn't great, so after the first two events I was behind pace, and actually doubted that I would get the record if it kept going like that. I connected pretty well on my third shot, though, and a PB 11.99/39-4 got me back on pace if I jumped 1.80 in the HJ. I opened at 1.67m/5-6 which I made first time, as well as the next height 1.73/5-8. I moved up another 6cm to 1.79/5-10.5, whereupon I said to myself if I make this I'll get the record. I figured I had 6 minutes to get the WR. I had a close miss on my first try, but an easy clearance on the second. At that point I knew I could run fast enough to get the record, but making the next height would make it a lot easier. I had two good misses at 1.82/5-11.625, so it was down to the last one. I just said to myself, "this is easy, just jump over the bar", which I did with room to spare. After that I calculated I needed about 3:15 in the 1k which I knew I could two twice in a row no problem, so I warmed up and ran a 3:09. I didn't run the best race, though, I should have a run faster. I went out a bit fast with the first 200 at 33, and then I didn't push in the middle. My last 200 was also 33-34, so I had some left that I should have used in the middle. I still was very happy that it was over and to get the record. I didn't feel good warming up first thing in the morning(the hurdles started at 9:00), probably because I was so anxious the last couple days before the meet. I wasted a lot of nervous energy before the event, and barely slept the night before. We got in late to the hotel, so I went to sleep about 11, and woke up at 3:45. I'm sure my unnecessary anxiety before the meet cost me some points, so hopefully that won't happen again.

So now it's the big push towards May 29th, the decathlon in Santa Barbara. My groins did start to bother me during the pent, so I have to get them to stay loose, or the second day the decathlon will be hard. Fitness-wise I should be ok, but I have to vault as much as possible to make sure I don't no-height. And hopefully my shoulder and groin will let me throw the jav enough to get a respectable mark there. The WR in the decathlon is possible, but I'm not going to obsess about it. I would be happy to get the AR. The AR is pretty soft, and if I don't get it, someone else will in the near future. Which I also believe of my WR in the indoor pent, I don't think that will last a long time either. The Brit Andrew Lewis is three years behind me, and had some pretty super marks at the worlds two years ago when he broke the M40 WR. Still, it doesn't matter how good you are, you have to go out and try, and that gets harder and harder every year!

9 Days To Go

Well, the World Masters Indoor is getting close now. I'm totally confident with regards to my fitness, but I'm a little worried about this incessant groin tightness. I think I'll be ok if I rest it a couple days beforehand, and then get lots of heat into it before competition.

I've had some good workouts lately. Yesterday I ran a workout doing 400's with equal rest(run 75 rest 75), and did 77,72,74,72,74 until I had to stop because my groin started to tighten up too much. I wanted to do 8, and I could have because I was barely tired when I stopped. I've never done that workout faster than 77's before. This bodes well for the 1000 (and 1500 in the outdoor season). And last week I ran a low 25 200 in a workout holding back and easing up, so that interval could have been in the 24's, which I've never done as a master. My high jumping and shot putting is going very well also. I've been taking good jumps over 6', and threw 38' a couple days ago. I haven't been able to practice the LJ a ton, but I did jump 18 from a half-run-up, so I think something over 20 should be easy if I connect on the board from a full run up. I had a lot of confidence in the hurdles up to about three weeks ago, but now I'm just a little worried, and it's the first event. I just can't hurt myself.

I think what's made such a huge difference this year with my jumping and intervals is all the in-place jumping I've been doing. I'll just jump up and down in place almost as high as I can in sets of 100 to 200 for a total of maybe 500 per workout. I'm much springier than last year and my legs just feel much stronger. I can feel it when I run down the track, and I feel like I can actually jump over the high jump bar instead of just run and "fall" over it.

Well, I'll sign off for now and post next week after the meet. By the way, I've also entered the National Masters indoor in Boston, so that gives me two chances to get the record if I need it.

35 Days to go to WMA Kamloops

The month of January has been pretty productive for me, although I've aggrivated my right groin enough to where I need to take some easy days. This isn't too bad, though, and I think I'm going to be ready for the indoor pentathlon on March 2nd. These are the marks I'm shooting for:

60mh: 8.80

LJ: 6.40

SP: 11.80

HJ: 1.85

1000m: 3:05.00

tough, but doable.

I'm ahead of where I was last year at this time, so my hope that a second year of training would be better is coming true for the most part. I'm leaner, my abs are much stronger, my shoulder is pain-free allowing me to practice throws almost as much as I want, and my take-off leg is stronger than it was after all the injuries last year, and my flexibility is better. The only part of the puzzle that's weaker is my long-distance running. I can't run 4 miles as fast as last year.

I did a couple starts last Friday over the first two hurdles, and it was ok. My time to the second hurdles was a couple tenths faster than last summer in Seattle, and I wasn't even going all-out. I videoed it, and I don't like my start form, but maybe I can improve it and take out another tenth. I'm rising up too soon, and I'm not stepping over with my return foot, in other words, my foot isn't close enough to my butt as I bring it forward, meaning it's a longer lever than it should be. I can easily work on these things, though.

That's all for now, i'll update later in the week when my groin recovers.