Learning is Comeuppance

I've just been reading "What I've Learned From 50+ Years of Sprinting," by a world master's record holder in the 100 meters, Steve Robbins. It's humbling, to say the least, and also offers good observations and advice. For me, for some reason, the most heartening piece of wisdom is that "most of us can only aspire to decline at a slower rate than our competitors."

Here's what Steve has to say:

• Keep a journal of workouts--that way I can tell what I did or didn't do before a really good or bad performance.
• The tough news: speed is maybe 70% inherited--I've got a decent start, but all I can do now is work on the 30% that can be improved by training. 
• If you're just starting, have patience and listen to your body--Amen to that! It's much better to curtail a workout than injure myself, setting back training by weeks (as I've already done) or months. 
• Speed declines over the years due to shortening length of your stride--stretching the groin and hip flexors may be the only things that help.
• Track workouts should be no more than three times a week--distance and reps may vary, but should include a few high-effort trials, rather than more slower trials. For example, 4×150m at 80% speed with a two-minute recovery
• Use it or lose it--Even in off-season, one full-out workout every couple of weeks is needed. 
• Both upper and lower body strength is needed for sprinting--progressive resistance training about three days a week.
• Additional fat will slow you down--I should drop about 8 pounds
• Run "relaxed"--I can do this.
• Change training shoes about every 4 months.
• Injury management is essential to keep me on the track--that means listen to my body, rest, massage, stretch, and use my workout journal to see and eliminate patterns that led to injury.

Onward.

Not Languid

Went to yoga early this morning—to a class is called Yoga for Athletes, a description of my ambition—if not yet my prowess—around which I am still wrapping my head—to see if the class would work for me to be its dogsbody in exchange for free lessons. 

I was expecting lithe bodies and languid demeanors. It was none of that. Most of us were at least a little chubby. I think the class will work for me. 

I’m making a commitment through spring. My goal, as I told Tracy, my instructor, is to strengthen and stretch my legs and lower back so I can compete in the Washington State Senior Games next summer…

I went to the gym this afternoon, to watch the Mariners’ game on TV while peddling and rowing. Poor Knee is stronger than it was yesterday.

Just before dinner: a quick beach stroll. I found myself isolating the hamstring muscles we worked on today in class as I flexed my way up the hill. A twinge in the left abdominal muscle has also become evident lately. I'm learning the names of muscles as I encounter them painfully in my body.

Onward.

Eschewing Power Walk For the Nonce

Hamstring stretch. Feel the burn!

Google “muscles behind knee” and you’ll find they mostly come down from the hamstring—I think that’s where the problem is. 

Behind knee

This morning I added yesterday's new exercises to Matt’s original warmup routine. This afternoon I eschewed (meaning ‘forsook’, as I was recently reminded by my Scrabble-playing wife) the usual Power Walk. Later today, while pedaling, rowing--whatever--at the gym, Healthy Knee carried the load; Poor Knee caught a break. 

I'll continue this regime for a couple of days.

Tomorrow I’m auditioning a Yoga For Athletes class held at a studio just two blocks up Dayton Avenue. The goal there is to stretch and strengthen, especially, my leg and lower back muscles, so that my body's movement toward the 2042 goal is sustainable. 

Remember, this is a long term aim. 

Onward.

Too much, too soon

Despite Matt's admonition to decrease the time of my Power Walk by no more than 5% each repetition, I pushed myself too much last Monday, and, with intermittent running, loped nearly 20% off the previous effort. An occasional twinge behind my left knee morphed into a sore kneecap by the time I hit the track. I had told myself I would take it easy, but now, four days later I'm still feeling a little pain.

Hip adductor stretch--Yeah, Baby!

This will not stand.

Rather than Power Walk today, I've begun a regular routine to strengthen and stretch the muscles around that crucial knee hinge--glutes, hamstrings, abs and hip adductors. An hour googling and youtubing has yielded a one page summary of five exercises I'm adding to my daily warmup. As long as I feel the pain, I'll also adopt a less rigorous walk.

Onward.

Warm Up!

Matt, my trusty trainer, has instilled in me the importance of self-preservation when I exercise. I don't have a good history with that. Whether it was gym workouts or yoga, there were long periods of down time as I recovered from some self-inflicted sprain or strain. Working toward my Senior Games goal has to be different, I tell myself. At my age, especially, I can't just go balls to the wall or I'll be sidelined for months.

Dynamic forward lunge

So, before my first run on the track I googled, "sprint workout", watched repeatedly and took notes on several of the many YouTubes that turned up. Lunges, particularly, are recommended, as well as those hamstring and calf stretches you always see joggers doing.

My first trial at the track was pretty good, better than expected. I was winded, but felt strong. Then--oh, hubris!--I overdid it.  You always see sprinters with impressive thighs, so I figured I'd do leg presses on the weight machines at the gym. I pushed myself there too far and too fast. I also went overboard on the lunges.

A couple of days later, warming up for my second trial at the track, I felt a groin pull that didn't bode well. I cancelled the sprint, figuring I'd get back in shape with some light gym work--not light enough. Hamstring problems followed, and I backed off a little more, limiting my exercise to walking.

Within a week, both legs felt pretty good. But by that time houseguests were at the airport, so another week of taking it easy turned out to be just what Matt would have ordered. I'm back on track now, trying to push myself just a little more each workout. After all, I've got time.

Onward.

The Inspiration

Photo by Angela Jimenez from her show, "Racing Age".

The distinguished-looking, chin-bearded hombre just finished second in the 100m dash, over age 95 class, at the 2007 World Masters Championships. I first saw his picture three weeks ago. I can't say the inspiration was instantaneous, but it quickly grew on me: in another thirty years or so, I'd like to be in his place, or maybe even one better.

My only brush with competitive athletics was during sophomore year in high school over fifty years ago. I didn't last long. Coach recruited me and I was flattered, but didn't like running until I puked. I loved dashing around, though, like quick bursts of flight.

Now retired and almost 68, I've learned to enjoy feeling the exhaustion and the burn. I work out most days at the local gym, a quick walk from our apartment, but have begun wanting more out of it than just keeping in decent shape. This goal tightens the focus. That it is so long-term not only inspires me to take time and do it right, but acknowledges and encourages the optimistic longevity aspect. 

Plus, I've always thought of myself as kind of a late bloomer.

Onward.

In It To Win It

After the hiatus for a rare visit from Sis and Bro, I returned to work this evening on a long range and improbable goal of winning the 100m dash—age 95 and over—at the 2042 Senior Games. 

Merrell Men's Ascend Glove Trail Running Shoe. Sweet!

Two days ago the crucial order arrived from Amazon—a great deal on Merrell running shoes in dove grey and slate, neon lemon and lime. Vibram. They were waiting on the front porch when we returned from Portland. At first I wasn’t sure I would keep them—the arch felt too high—but I did. 

This calm but overcast afternoon, I wore them on my Power Walk and they fit like a glove. They also subtly change my gait. I tuck my butt back a bit more and push harder with my thighs. Felt good.

Power Walk leaves our apartment and heads south on 3rd Avenue, up a steady rise past the many seniors’ condos, and big trees in City Park, to turn left at Pine, which climbs steeply east six looong blocks to the ridge. 

It’s a vertiginous view down Pine, past solidly sedate and middle class blocks to the marsh and Puget Sound. At 5PM I looked back and saw either a huge yacht or small cruise ship unusually close to shore, heading north.

I paralleled its course down along the ridge on 9th, then west to Main, turning right on 7th a block south of the grandstand, and finally, after two miles and let’s call it fifty minutes--that will be my baseline--jogged, ran, sprinted and dashed around the quarter mile track. Matt, my trusty trainer, says I can decrease the time of my Power Walk by no more than five percent each day, as I increase the distance I run. 

Onward.