2025 Indoor World Championships Crossing the finish line on Saturday at the end of my 400 meter heat--a PR! My goal since my first indoor meet in January in Providence (where I ran 1:02), was to try to get under a minute--and I did it! 59.37 seconds. This time qualified me for the finals (the top 6 times from about 28 runners across 5 heats). From the start, lane 3--thanks to a couple of teammates, I had some lessons on starting from blocks since last month's Nationals meet. This helped a lot! I felt on top of the world after this race. I was so happy and grateful I had achieved the time, and qualifying for the final was TOTALLY unexpected. I calculated 10 or 11 guys who had run faster than a minute this indoor season and/or last outdoor season. Unfortunately, the final on Sunday didn't go so well for me. I mean--I was doing GREAT, definitely running strong and on pace, but approaching the top of the last curve, my right hamstring area seized up--I re-strained t...
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Thursday, March 20, 2025 Here I am competing in PRC Indoor meet at the Ott Center Track at U Penn, March 8th. This was my first 800 meter race since high school (which was outdoors . . . on a dirt track!). I did okay, I guess. It was a new experience, running around a crowded indoor track! My time was 2:30.83. The All-American standard for my age group is 2:40. Trying to make it work in California this week and last. This week has been easier because I found a track to run on near Mom's place. It's a dirt track, but well maintained. I ran Monday and yesterday on it. I had to use my watch to mark 200 meters, 120 meters, and 150 meters. Monday: 4 x 400m with 2 minutes between. First 200 of each came in at 40/41 seconds, then ran as fast as I could for last 200. All four were pretty consistent, coming in between 70-74 seconds. Legs felt lactic last 150 or so meters of each. Wednesday: 3 x 120m, then 3 x 150m; each 120 in 20 seconds (last one in 19) (again, using my watch to mea...
Thursday, March 6, 2025: A short clip of me warming up today at the Ott Center track Did my track workout solo today (I need to get used to it for the next two weeks, as I'll be in California on my own!) I did 2 sets of 3 x 300s today, with three minute rests between splits and 8 minutes between the two sets. Split 1: 58, Split 2: 56, Split 3: 58, . . . Split 4: 55, Split 5: 58, Split 6: 57 I started the day by running over to the Pilates studio--had a great lesson on the Cadillac and Chair. Then I went to the track. After, to the gym for shoulders and stretching. Legs and glutes a little sore from yesterday's PT session with Dr. Josh. Going to take it easy until Saturday morning, when I run an 800 meters (first since high school, first indoor one ever!), and possibly a 200 if I don't scratch it (again, first since hs and indoors). Wish me luck, track fans. Sunday morning I leave for two weeks in California--where I will train alone-...
Sunday, March 2, 2025: Did a great track workout at track practice in Chestnut Hill with Alison, young John, Federico, and Chuck. It was cold and windy, but not rainy. We did 2 sets (4.5 minutes between the sets, 2 minutes between splits): 400 m--87 seconds 800 m--2:57 300 m--1:00 (rest) 400 m--90 secs 800 m--3:02 300 m --55 seconds After practice I did my PT leg exercises at home. Monday I had Pilates mat in the morning, then had a massage. My legs are feeling better and better (hammy and sciatic pain). I hesitate to write it here, but I think my leg is completely healed! Today, Tuesday, I got up and ran to the Pilates studio. After, I went to the Ott track and did a great workout with Alison and Lorraine. We did 8 x 200 m, with 1 minute between splits and 8 minutes between the sets. The goal for the 200s for me was 37-38 seconds each. I ran all of them at 35 or less (the last ones were fast at like 32). I felt great on the track today. As mentioned, no residual tightness o...
Friday, February 28, 2025 Had a great solo workout on the track today. I followed a workout Alison shared. It was 6 x 150 at a target of 22.5/23.5 seconds each with 4 min between. Then 2 sets of 300s in 66 ish. I had the wrong end point for the first three 150s (I thought it was the break line, but it's about 15 or so meters before that on the curve). So I estimated my first three at like 25 seconds. 4-6 were on target more or less (maybe a little slow) at 24, 23.5, and 23 seconds. My 300s were all consistent at 66 seconds or less. I took a long hot bath with epsom salts last night--maybe that is why my body felt better than ever today. I had minimal tightness, stiffness, soreness in my legs. It was great. After, I went to the gym to do my PT leg exercises and Pilates mat. Yesterday I did Pilates (slow jog to and from) and chest at gym. Wednesday I did gym, arms and back, Pilates mat. Tuesday was a great workout at the track with Alison and Lorraine. We did: 4 x 400, two min...
Wednesday, February 26, 2025 That's me running my 400 race--at the curve, having completed my first 200 meters. I'm home from Indoor Nationals in Gainsville, Florida. I had a great time at the meet--it was a lot of fun! I ran a PR in the 400 meters, and I placed 4th in M60 (I got a ribbon, not a medal, but it's all good!). My time was 1:00.89 (1:00.887, to be exact, which is important, because the guy who placed 5th [who was in the fastest heat, not my heat] got 1:00.889!--VERY tight! Actually, that was Owen Barrett, the guy who beat me in January at my first indoor race ever in Providence--he got 1:02.70 there, and I got 1:02.90). I guess it's fair to say we are pretty even at this point. I arrived in Orlando last Wednesday, and I drove up to Gainsville with teammates Alison, Lorraine, and Julie. We stocked up on food at Whole Foods, and I checked into my hotel, which was about a ten minute walk from the track. Thursday I went over with Alison to pick up our packets ...
Wednesday, February 12, 2025 Great workout today at the Ott Center track with Alison, Kate, and Lorraine. We did 1x200, 2x300, and 6x400. Rests between were 2 and a half minutes. 200: 38 seconds 300: 1:02 300: 1:00 400: 83 seconds 400: 83 400: 82 400: 84 400: 77 400: 73 Monday: Pilates mat; massage; gym (PT legs #5, bars--dips and pull ups) Tuesday: Felt stiff/tight hammies/legs. Jogged to Pilates studio, practiced, went to track, did an easy 4 x 800 at 3:35 each, 4 minutes between. Teammate Paul was there, and he coached me on starting out of the blocks!
Monday, February 10, 2025 Millrose Games! Had a great experience at the Millrose Games in NYC on Saturday. I competed in the M60 4x400 Relay. I was the first leg of our team. I ran 1.02, which is pretty good I guess. I felt strong at the finish, which was a good feeling. Our Greater Philadelphia TC relay team got the Gold medal. Shore AC's team finished before us and were declared the winners at the end of the race; however, their team member who ran the first leg against me cut across the gold line on the track and was running inside the orange cones, which were the marker where we were allowed to cut in (we had the staggered start in lane 8). Unfortunately, their team was disqualified. Here is a video of my leg: And here is a photo of our team: me, Wally H., Paul B., and Harris G. : Our Women's M40 team did great, too! They took home the Silver. Here is the whole wonderful bunch:
Friday, February 7, 2025 Review of past week or so: Thursday, January 30: Pilates Reformer; gym--PT leg exercises Friday, January 21: went to the Ott Center, but if was closed for a high school meet. So I went to gym, did Pilates mat; 30 minutes stair climb machine; weights: arms; legs up the wall Saturday, February 1: rest day Sunday, February 2: Went to track practice. Only a little bit of ice on track, about 2 meters worth, so it was okay to run around. 2 sets of the following: 300, 500, 400 (1200 meter jog between the sets), 4 minutes rest between intervals. Times as follows: 300: 55 seconds; 500: 1:41; 400: 78 seconds / 300:55; 500: 1:41; 400: 76 Did Pilates and leg exercises at home. Pilates mat and gym on Monday. Did bars at gym. Chest exercises. Tuesday, February 4: Ott Center for practice with Alison and Lorraine. Great workout: 200 meters 38 seconds; 2 x 300 meters (.59 and 1:02); 6 x 400 meters--1.24, 1.24, 1.25,1.25, 1.22, and 1.20. 2 and a half minutes bet...
Wednesday, January 29, 2025 Sunday's meet in Providence (the East Region Championships) went pretty well. The best news: I ran the 400 meters, and I did not re-injure my hamstring! I did end up scratching the 200 meters, just to be safe. Before I ran, while I was warming up, I did feel that low-grade tightness on my right side where my leg meets my butt. It made me a little apprehensive. But I kept thinking about all the training I've done on the track to build back my strength, and all of the PT exercises prescribed by Josh that I have been doing regularly. So I was pretty sure I would be okay, and I was. The track there is flat, and it's very hard. It's like a carpet--like an industrial carpet-- that must sit on concrete. I was in an appropriate heat, with Own Barrett as the top seed in lane 4. I was given lane 2. No one was in lane 1. There was a 56 year old in our heat, lane 3, and another 60 year old who I think is new to Masters track as well. I had a better star...
Friday, January 24, 2025 View of the Ott Center indoor track at U Penn It's been a pretty good couple weeks of training since my last post. Of course I always have this feeling that I should be doing more . But doing what I can do for the most part. Sunday the 12th I went to practice; half of the track had snow and ice on it, so opted to do 100s on the straight way (which was clear). A couple of teammates joined me for a workout of 20 x 100m at about 18 seconds each. 1 minute between each and 4 minutes between sets of 5. It was cold. But all in all, a good workout. The week after this I did Pilates reformer, went to the gym and did my PT leg exercises a few days. Did a 3+ mile run outside, too. Last Sunday it was REALLY cold and another snow storm was rolling in, but I got up and drove to Che...
Friday, January 10, 2025 Happy New Year, track fans. It's been 21 days since my last post. I was away for two weeks, and now back a week. While away I kept up my Pilates mat routine best I could. I did my PT leg exercises, too. While on Cayman Island I used the dinky gym to do my leg exercises and bars and stuff. I got three long outdoor runs in (3.5 miles; 4.5 miles; and 5 miles). Those felt pretty good in the warm morning sun, and I enjoyed them. Last Sunday I went to track practice. Alison and Keith led another challenging workout. It was VERY cold, and half of the track had ice on it in large patches. But we worked out anyway: 3 x 200 meters at 42 seconds; 1,000 m at 4.12; 1,000 m at 4:18; 4 x 400m at 90 seconds (average) (about a minute and half or two minutes between) This week, I'm back in the swing of Pilates (in the studio Tuesday and Thursday). Yesterday I ran at the indoor track: 8 x 200 meters in 34 seconds (average) with 3 minutes rest between. I would have done 4...
Friday, December 20, 2024 Two workouts on the new indoor track at Penn. Tuesday I did 12 x 200 meters, with 4 minute rests, averaging about 38 seconds for each. The track and the facility are really nice. Running on an indoor track is a lot harder than I thought. The banked turns are rough on the body. It's nice it's climate controlled, however. Today I did 6 x 250 meters with a jog back around to the start between each, averaging 57 seconds; the last interval I did was a 200 meters at 40 seconds. I thought I was feeling tighness/maybe even a slight pain in my hammy, so I called it quits. Wednesday I went to see Dr. Josh for my 4th PT session, and he gave me a whole new set of exercises. Monday Pilates mat, Tuesday and Thursday I did my Reformer lessons. I went to the gym yesterday and did shoulders and chest. We leave early tomorrow, so I won't be on my regular schedule. Will try to keep to daily Pilates mat routine and PT leg exercises every other day. ...
Sunday, December 15, 2024: Week in Review: (800s in the cold on Thursday) Monday: Pilates mat; gym (chest/arms) Tuesday: Pilates Reformer; stadium stairs for 30 minutes; gym (PT leg exercises) (45 degrees, cloudy/light rain) Wednesday: Pilates mat; gym (shoulders/back) Thursday: Pilates Reformer; 6 x 800 meters, 3:20 average, 6 minutes between; gym (PT leg exercises). Very cold (35 degrees and windy) Friday: Acupuncture & rest day Saturday: Pilates mat; PT leg exercises; bars (pull ups and dips) Sunday (Today): Track practice with team--2 sets of 400 (90 seconds) (88 seconds) 800 (3:10) (3:19) 300 (1:08) (1:07) 45 seconds between each interval / 4 and a half minutes between sets. Finished with 3 x 200 meters (38 seconds average for the 3) My body felt pretty good all week. Occasionally I sense some tightness in that right hammy, or up near glute, or alongside the hammy on outer band . . . but it's very slight. I will try to use the new indoor track at Penn on...
Sunday, December 8, 2024 Track practice with the team this morning. I completed the workout with the distance runners--the whole workout! I was really challenged today. We did 15 x 300 meters in three sets. Most of the group were running around, maybe 63-64 seconds? I was steady at 66-67 seconds for each 300 (though my last was 63 seconds! [which means the group was probably under a minute for their last, since I still finished "alone" at the back of the pack]). We rested 30 seconds-ish between each (we jogged the 100 meters to start again), and rested 2.5 minutes-ish between sets. I thought I would quit after 10, then I thought I'd try to finish the last 5 at a much slower pace, but I asked teammate Alison for advice, and she suggested I just try "one more" at the same pace. I did that 5 more times. It was an accomplishment for me, as I was very tired at the end. I keep mentioning in these posts that there are a few 65-year-old distance runners on the team who ...
Sunday, November 24, 2024 Completed an excellent track workout this morning at club practice. I did 8 x 400 meters, all of which were under 90 seconds, with 3 minutes rest in between. The best news is, I felt NOTHING in my hamstring until . . . maybe the 7th or 8th 400, and even then it was just that I noticed a slight tightness. It has now been 4 months since I re-injured the hammy at Nationals. So I am feeling very happy about today's workout. I have been doing my PT leg exercises regularly, about three times a week. I saw Josh again on Wednesday, and we had a great session. He gave me 5 more exercises--challenging ones!--and I did them on my own at the gym yesterday. I worked out on the track at Penn on Tuesday. I could feel my hammy a little, say like a .5 to 1 level of "pain" or tightness, so I curtailed the workout a bit. I did stairs Thursday, and I had acupuncture and cupping on Friday. Here are some pics from Tuesday, when I did a series of 800 meter runs: Trac...
Sunday, November 17, 2024: Track practice with the team this morning: The workout: 3 sets of 300m at 60 seconds each, 30 seconds between, maybe 2-4 minutes between sets. I did my best today, but I could only do half of this workout. Most are runners doing it with me are younger runners, so it makes sense; however, Bob and Keith (both 65 ish & distance guys), did it with ease. Trying to stay out of my head about how hard it was for me--I just don't have the cardiovascular strength of these amazing runners. My times: First 300: 1:05 2nd: 1:04 3rd: 1:01 4th: 1:00 5th: 1:00 6th: 1:02 I followed with three 100 meters at 17 seconds each. Cooled down and did my Pilates mat routine. Again, it's great I could do it, even though in my head I'm thinking will I EVER have...
Friday, November 15, 2024 I haven't updated this blog in a couple of weeks. My knees healed completely at the beginning of the month . . . that's good . . . whatever THAT was! I haven't been on the track yet this month, as a couple of weekends in NYC made Sunday track practice impossible, and I opted for outdoor runs along the river instead of the Franklin Field Track. I have been having GREAT Pilates reformer sessions in the studio the past couple of weeks, and I've been pretty consistent with my daily mat routine. I have been doing my PT leg exercises three times a week, plus doing regular weighted leg exercises at the gym. My legs are feeling stronger and more well-rounded in terms of development. My hammy feels much better overall; I could barely feel or sense it during the outdoor runs (which have been 3-5 miles . . . best day was yesterday, when I did 3 miles together at a 9 minute average [two of them were under 9 minutes)]). I've had two consecutive Fridays ...
Friday, November 1, 2024 The weather has been dry and warm--no rain in October at all! Very unusual. Doing my best to work through latest frustration--excessively sore knees for almost 2 weeks now. (They're feeling better today--I saw Dr. Aaron for acupuncture on my hammy and for cupping today, and we did an extra 45 minutes of needles on both my knees.) Last Sunday (October 27) I went to track practice and did 10 x 400m with some teammates. I had taken Aleve night before and morning of, so actually my knees didn't hurt much at all. They seemed to be inflamed, as opposed to, like suffering from a tear or something. Tender on front of knee cap, just below cap, toward inside (especially on my left knee). Google gods suggest it might be Pes Anserine Bursitis, which is basically an inflammation problem. Anyway, more to be careful with, care for. Here are the times for my 400s (2 minutes rest between each): 1) 93 seconds 2) 91 3) 93 4) 92 5) 92 6) 93 7) 93 8) 90 9) 89 10) 91 Tuesday...
Tuesday, October 22, 2024 Track/Running Workouts in Review: Sunday, Oct 13: Track Practice w/ Team: 5x800m . . . 5 min. rests 3.38/3.32/3.23/3.26/3.35 Hammy like a 1 or 2 & catching a cold--sore throat, low energy Tuesday, Oct 15: Track at UPenn: 10 x 300m. 2 min. rests 1.15 average for each 300 m Hammy at a 1/2, cold--sore throat, low energy Thursday, Oct 17: Outdoor run 4.25 miles along river, average mile pace 10.28 Hammy pain 1/2, cold--sore throat improved, low energy Sunday, Oct. 20: Track Practice w/ Team: run 3 min., rest 3 min., run 2 min., rest 3 min., run 1 min., rest 3 min. X 2 Hammy pain about 1 up to 2 / cold--throat O.K., still energy feels slightly low, knees a little sore/tight in morning Tuesday, Oct. 22: Track at UPenn: 4x 800m. 6 min. rests 3.47/3.39/3.50/4.09 Sore knees today for some reason (new PT exercises?); hammy & glute 0 to 1 pain Overview: Still grinding through to get back to where I was in terms of cardiovascular strength. ...
Return to Training October 12, 2024 Summary since my last post from the Nationals Outdoor Track & Field Championships in July: It has been a while since my last post. I can't believe 2 and 1/2 months have passed since I wrote that entry after Nationals! Let's see, after the re-injury of my hamstring during the last 50 meters or so of the 4x400 relay in Sacramento, I took it really easy in August. I went for one slow 4-mile run, 2 or 3 weeks after that race, and my hamstring felt tight the whole time. I decided to stop running altogether and commit to cross-training. My weeks generally looked like this: Pilates mat nearly every day (except for some days of travel, etc., which made it impossible, and except also for the days I had private sessions in the Studio with Megan doing reformer/tower/chair/Cadillac); bicycle at the gym a few times a week (30 minutes, "Heart rate" program, trying to get my heart rate up and steady for most of it); weights and bars (pull ups ...
2024 USATF National Masters Outdoor Championships Sacramento, California July18-21 Full Circle at 60! Today is my fourth day in Sacramento. As I have probably already mentioned in previous posts, I competed here in 1982 in the California State Championship Meet. I ran the 400 meter race. I didn't place in the race because the state had a bevy of very talented athletes, and I was out performed, even though I entered the competition running 48.50 seconds in the 400. It was a great experience, one of the highlights of my youth. So it is GREAT to be back at age 60 (!) to compete in this meet. I arrived Wednesday evening--flew in from Minnesota--and checked into the hotel that a teammate (Alison Schwalm--amazing athlete and all-around super star person!) found. The place is only 8 minutes from the track. My preliminary race was on Thursday afternoon (in 105 degree heat!). I was a nervous wreck before, but luckily I found Wally Hernandez, another teammate and great runner, and his wife ...
Tuesday, July 9, 2024 Recovering (still); "Wait and See" period Arrived in Minnesota late Saturday. Three-day drive, not so bad. On Sunday, June 30, I ran in the Mid-Atlantic/NJ Masters meet at Kean University in Union, NJ. I only registered for the 400m. It wasn't a great meet--the heats were organized so strangely. They had a heat for each 5-year age group, so some heats only had two runners, and a few had 4-5 runners. There was no other runner for my age group, so they tacked me on to the 70-74 group, which seemed odd because there were two runners in the 65-69 age group. I asked to be switched, but I had to stay in lane 7--the other two guys were in lanes 2 and 3. I never really saw them during the race, though I did hear Jeff Flock's footsteps when I rounded second curve, so it kept me motivated, so I'm grateful I got into his heat (he's a strong runner at 66!). I ran 1:05, two seconds slower than my first race on June 3rd. Also, in the last 100 meters or...
Wednesday, June 26, 2024 Recovery and Strength Building For the past week or so (since last post), I have been in recovery and strengthening mode. I have been doing cardio work at the gym on stair machine--30 minutes of good cardio building. I have been doing my Pilates lessons and mat, and doing weights for my body, and the hamstring strengthening exercises every other day. Sunday I went to track practice, and I was able to complete the workout that Lorraine brought. It was two 200 meters (both at like 40 seconds), with 2 minutes between, then five minute rest, then a 400 (1:30), a 300 (1:00), a 400 (1:30) (with 2 minutes between each). Ten minutes rest, then two 200 meters (34). My hamstring did not bother me--though in the last 200 and in the following cool down, I started to "feel" it--it was getting tight and a little achy. The running felt good--great to be on the track again. Here are the times: First two 200 meters: 37 seconds and 37 seconds First 400: 1:27 300 mete...