Dr. Heel Good

Full-bore training is underway and it's going pretty well. I think my heel bruise is gone, I only feel some sensitivity at times, but not enough to slow me down. I also continue to have soreness and tightness in my lower abs and groin, but it goes away with warmup, and regular workouts should get rid of it entirely. I've had three good workouts in a row. Sunday I ran 32 minutes, Monday I ran 4x600m in 1:58, 1:56, 2:03, 2:08. Not real fast, but have to start somewhere. I'll have to be able to knock those out in 1:45 by March 2 for the indoor pentathlon 1000m. Also on Monday I lifted arms a bit, did row, and step mill. Yesterday I did 4x100m fast stride + 1.5miles during the day, then we met at Rick's and did some throw practice and other misc. Our new track club, Oregon Multi-Event Track Club, will be meeting there tue, fri, and Sun.

I'll be trying to hurdle just as much as I can, and hopefully I'll be able to start practicing long and high jumps in December. I'm waiting as long as possible before doing that because of the heel.

My big thing lately is realizing that I need to alter my running stride by moving my footstrike back while sprinting. I've been running with a form that causes my foot strike to brake or block my forward progress with every step which is sudden death, so to change my form and improve my drive I built a frame that holds me off the ground, then allows me to attach a band to my heel and simulate the sprinting motion by pawing backwards. I've noticed a difference already, and think it has potential to really help my sprint times. Barring injury.

When can I start training?....

It's been over two months now since the decathlon and the heel bruise is almost all gone. I walked an hour today with very little sensation of the bruise afterwards, which is pretty good. I think I'll be able to start running again consistently here about the first of November, which is pretty good timing for next season. It would be good to be training already for the indoor season, but I want to be as healthy as possible before I start running for real. I'm still gunshy about all the injuries from last season, though, so I'm curbing my enthusiasm to the degree that if I start getting injury after injury again next spring, I probably won't follow through. For now, I'll hope for the best.

The main training objective for next season, besides not getting injured, is to lose weight. I had my body fat % checked three weeks ago, and it came in at 10.3% at 183lbs. I noticed that I was weighing about 186 at the time of the decathlon, and I realized that's too high. Because of the injuries since March, and the fact that I wasn't able to run consistently, I just wasn't as lean as I can be. I wasn't paying that much attention to how much I was eating, either. I should be closer to 175, which should make a big difference in my running and jumping. Being lighter helps 7 or 8 events in the decathlon, especially for older guys. When you're young, you have to have the muscle for the discus and shot and sprints, but as you get older, your energy and stamina and spring can't overcome any extra weight. According to one website I found, every pound equals 2 tenths in the 400, and about 1.5 seconds in the 1500, so thats a lot of points if I can lose another 8 pounds. The jumping events will be helped, too, of course.

Almost

Well, I was on record pace through the 7th event, with 5312 points on the way to maybe 7200. The marks I had to do in the last three events were well within reach, but no-heighting in the pole was the end of the road. Not having really been able to practice since April before I pulled my hamstring finally caught up with me. I went ahead and finished the decathlon and got second with 9 events, which also would have been 6th in the world meet. So, I'm disappointed not to get the AR, but exhilarated to finish a decathlon after so many years because I really never thought I would do one again. I'll load a video as soon as I get it put together.

breakdown:

100 12.56... very slow, but not too surprised. my start was slow, and I felt sluggish, nothing like back in April before I pulled my hammy. i can run faster next year.

LJ 6.01(19-9)... well, not too bad considering how slow my runup is. At least I was on the board all three jumps. should be able to get back towards 6.30 or farther next year with fewer injuries.

SP 11.25(36-11)... I wrapped my right knee for more support in the middle of the ring, which I'd never done before, and it really felt good. between that and a shoulder that wasn't bothering me at all, I felt pretty good. it feels like I could start making some more progress towards 39 maybe for next year.

HJ 1.77(5-9.5)... not as high as in Oshkosh, but ok for a decathlon. my heel bruise was really bothering me here, so I'm not surprised I didn't make 1.80. can do 1.85 next year without injuries.

400. 55.71... fairly happy with that considering the lack of consistent intervals since April. But, it really killed me for the second day because I had to run all-out to do it.

110mh 16.78... this was the one I was really excited about. I was the first time I ran a race and three stepped over all ten hurdles in 25 years, but it was pretty easy. This time would have gotten me 5th in the worlds, and I know I can run faster, maybe 16.00 or high 15's with no(fewer?) injuries. faster start, faster running, snappier over the hurdles...

disus 37.54(123-2)... good but not great. I see on the video that I had both my feet in the middle of the ring and too close together. I'm giving up a lot of power that way. If I can train myself to use the ring properly I'll get over 130' consistently.

Jav 36.76(120.5')... this murdered my shoulder. i just can't throw the jav any more. it's a terrible distance but it may be the best I can do. I'll do a winter's worth of rehab, and maybe it'll help, but i'm not sure.

1500m 5:25... I kinda just went through the motions here, because it was after 10pm at night after 19 hours of competition, and I was just really tired.

As an afterthought to my level of condition, I noticed I'm weighing pretty heavy, so for next year I'll lose about 10 pounds. That should make a substantial difference in my running and jumping, and shouldn't hurt the throws much at all, especially since they don't pay much in points anyway.

Next meet: indoor worlds in Kamloops BC 3/2/2010!!!!!! Pentathlon WR

First day results

Off to Seattle

Leaving for Seattle, the national masters deca meet. 12 competitors in my age group, which is really a lot. What's gotten into people? I'm going to try my darnedest, but it comes down to how effective the advil and ice are. Ran two 300's on Monday in39.8 and 40.2, so my running is still ok, although I don't think I can run as fast as I was earlier in the season. I'll post results here after the first and second days.