Tuesday, August 8, 2017


My daughter was curious about her ancestry--her Mom was adopted and little is known from that side of the ladder-- and I know a lot about my ancestors. So  we both did the DNA testing and my results were finished this last week.   I thought I was mostly from the UK and a bit of France, but it was a little different from that.  But my ancestry is 37% Great Britain, 29% Scandinavia, 14% Ireland, 9% Greece, Italy,  6% Iberian Peninsula---99% Europe.   The Vikings invaded Scotland, Ireland and England and that explains most of the DNA.   Ancestry.com had some interesting maps that indicated the folks with similar DNA settled a narrow belt from Pittsburgh. PA to Indianapolis, IN.  I broke out of this range years ago, but the vast majority of my kin is still in that area.   This mapping was interesting info about how the immigration of the US was actually done as the West opened up to the settlers.   

I also tested my left calf tonight while in Tulsa.  It is real nice today with a 90 degree day and little humidity--just pleasant.  I headed to one of favorite tracks and ran several 60 meters and 100 meters at 80-85% speed and felt really good.  No calf issues--it felt good and responded to whatever I wanted to try.   With the healing complete, I will start looking at a training schedule for the Nashville District meet.  I want to high jump this year and the jumping will be the major new thing to work through.   It was really fun to get out and just run again.   I took off almost 4 weeks and really missed the running.    Speaking of running, the World Championships are going on in London and they are getting me jazzed up for next year.   Jenny Simpson took silver in the 1500 with a brilliant race and was just as excited as you can be to medal.  That is what this International competition is all about-- doing your best and having a great race.  She pulled it off-- so did 35 year old Justin Gatlin.  I am enjoying the racing, which is very, very entertaining.

Last week I was in Maryland for a funeral.   My Dad's brothers wife died.  They met in college and were married for 57 years and had two daughters and two grand children.  Her health had not been real strong, but she was not expected to die as quickly as she did.   Every time I attend a family funeral it really works on me for several days because the generations above are diminishing and I am quickly approaching the top of the ancestry chart.  I could in a few years, be on the top line in my family depth chart.    You can look at this as a glass half empty or half full......    I try every day to be positive and continue to live life as I think it needs to be done.   My Grandma Emma Allen said, " You get one lap at life, you gotta get it all in".  I will never forget that advice. 

With that advice in tow, I have some life to get lived this year.  Linda and I are headed to see June Rosemary in a couple weeks and enjoy her company. We have a horse show in Michigan to enjoy with the Lundins.   I have a Grand Canyon Adventure to pull off in November and it goes on.   I have a lot of life on my plate and so does Linda.  We are going to squeeze in as much living as we can this Winter and continue living life until we are exhausted and then let the next generation carry the life torch.  But, right now, I have the torch and I am going to carry it with pride and courage.  That courage leads to more adventures and I have a lot of time and energy to squeeze in as many as humanly possible.  I am not letting up or stopping anytime soon.....

Monday, July 31, 2017

Post Season Rest

It has been two weeks since we finished up in Baton Rouge and I had a calf muscle that was quite tender.   After two weeks of no running and no exercise that flexes the left calf muscle, things are much improved.  I made it to the gym today and worked on my core and upper body and just gingerly stretched my calf to see how it is healing.  I think I tore my soleus muscle and it is healing nicely and it is probably 95%, BUT I am waiting another two weeks before trying it out.  It is difficult to have the discipline to lay off.  Two more weeks of rest for the injury-- and that is final.  

I have a funeral to attend this week near Baltimore, Md.  My Dad's brother married a women from that area and she died at the age of 78 last weekend.  I will fly over and attend.

It has been nice to get some rest from working out, but it can get a little boring at times.   To cut the boredom, Linda and I have started to repaint the front fence.  I have cleaned it with bleach and high pressure water, and now it is getting scraped before a coat of white oil based paint.  Tractor Supply makes a great fence paint and we are getting it coated and it is looking very nice.

We are also busy eating garden veggies.  It is fun to go out in the garden and select your meal.  We are eating a lot of okra, tomatoes, bean, kale, squash and carrots.  Hopefully the weather cooperates and we can have fresh veggies into the fall.  All these veggies make weight maintenance much simplier.

Speaking of Fall, High School football starts in two weeks from Friday!!  There is nothing like football to entertain and kick off all the Fall activities.  Life again has purpose.....

Friday, July 21, 2017

Scoreboard for a Masters Sprinter

Everybody has a scoreboard, whether it  is dollars earned and accumulated, trophies won, fish caught, golf score,  square feet in your house, grand kids,  ACT score.........  Masters athletes have their own scoreboard, and it is a Master Ranking web site that accumulates times from all the meets globally and compiles them for comparison.  I found this site last year and it keeps up with all the big meets and any USATF event as well as some of the NSGA events.   You get an overall ranking versus the US or global competition and an 1 to 100% score to rank you against a hypothetical 100% maximum. 

I have been watching my progress on this site and I think this is where I should finish the year as a 60 year old in the outdoor season. 

  1. 50 meters,  91.55%, 7.33 seconds, 14th in world, 12th in US.  The US is basically the only country to run this event.
  2. 60 meters, 93.63, 8.26 seconds, second in world, first in US.  The event is rarely run outdoors in the US.  But I like to think I am second in the World this year.
  3. 100 meters, 88.71%, 13.19 seconds, 36 in world and 15th in the US.  The 13.19 is my new PR as a Masters athlete.  
  4. 200 meters, 88.04%, 27.26 seconds, 31 in the world and 11th in the US.  Another PR this season and I backed up this time by running several races within a few 0.01s of that time.
  5. 400 meters, 85.44%, 61.89 seconds, 26 in the world, 8 in the US.  This time is the fastest since my first 400 in 2010 when I entered my first Senior Games and did not know how to run the race. I reviewed the video on this race and my split was 30.2 seconds.  I need just a bit faster first 200 to run my age.  
I am very happy about my progress this season with one PR in the 200 and also a time in the 60 meters.  The 60 is typically an indoor event and now I can choose to run it and have a time to get a seed in the races.   My 200 times were very consistent around 27.30 and I need to find another 0.30 seconds to get near 27 flat.  I took about 0.4 seconds off my normal times this season.    If I get in that range, I can challenge for the podium at the big meets.  27 flat is one of my goals as I go into my off season.    I will continue to run the 400 when healthy.  I skipped the 400 at several meets this season because of various injuries and I need to get my track race time in the 400 to improve.  I want to run my age next season.  I will be 61 and the first number needs to be a 61 to make the goal.  Those two goals seem to be very simple, but getting faster as you age is not easy.  

How do you get faster?   In my case it is a couple of things I need to change--lose weight and eat better.  I am already working on eating less meat, less sugar, less processed foods and   more veggies.  I ran the last meet at 192 pounds and that weight seemed to be fine, I had good speed and recovered quickly.  Next year I want to try 186 to 188 as my racing weight.  That will make my body fat around 17 to 19% and that is pretty lean for my age.   Better food and being disciplined is the key here and having a garden out the back door is huge to control my diet better.

I made some major changes in my stretching and pre race routine very late in the season this year.  I thought I had a really good program, but my lower body stretching was causing an overstretching situation in my lower back and it was popping out of joint.  I started working with Lloyd Robison and we basically went thru his entire catalog of stretching to eliminate the risky behavior that I had been doing for years.  Now, my stretching is done away from the track and the track warm up is much simpler and lends itself to a quicker warm up.  Big meets have multiple delays for weather and injuries and the new warm up routine can handle these sort of delays much better.  You spend a lot of time just standing around and waiting for something to happen--hours many times and you need to stay ready.   I will continue to tune this program and currently my muscles are quite loose and pliable.  I will continue to get a massage every two weeks.  Geoff Skene has done some great work for the last several years and he can also get rid of a lot of airplane neck as well.

I learned a lot about my body this season and I think I made some major strides in my mental side of the sport. I belong at this level--I can make the finals and mix it up for a medal and that is all I can ask.  I have become a better and more patient racer on the track and in the queue. .  Waiting is a major part of a sport and you must be able to just let some of the delays and crap slide and concentrate on what I can control-- me.  I also raced 3 major events with injuries--twisted knee, sore back and calf injury.  In each case,  my times were not really impacted negatively to the extent that I was not competitive.  As I continue to race, injuries will be just be something you need to manage,  I think I managed the injuries at  Baton Rouge and going forward I will better at running thru injuries and just racing.  My body can tolerate a lot of minor dings and I just need to shut up and race.

You cannot race in these events without support from your family.  Linda is a great cheerleader and does some fantastic videos of my races.   Her support is a big part of my success.  Plus, she is a cute race wife to have around at the meets and is fun to travel with to the venues we visit. I have been talking Spain next year and she was on board immediately with that idea. We are talking going to Germany after the racing and making this a real vacation, I hope we can pull if off.   AUTOBAHN is calling!
Rosemary came over to Baton Rouge and it was her first time at one of my races and I think she enjoyed the racing.  I want to thank her for working on my calf muscle.  The calf still has some swelling 6 days after the injury and I am willing to wait a month before I give it a try again, and I think 4 weeks will be the minimum time to heal.  I have some sort of damage very deep in the tissue-the Achilles is unaffected.

I have met dozens of very competitive people at these events and that has been a real joy to talk with these Champions and look forward to seeing them at the next meet.  I have met some racers my age that live in the area and hopefully Linda and I can have some house guests and talk racing and everything that goes along with the aging of racers.  

Wednesday, July 19, 2017

USATF Nationals Baton Rouge

A couple months (or years) ago I wrote a blog about "How Big is Your Stage?" and last weekend it was pretty darn big.  That blog was basically yelling at my kids to challenge themselves and see how they do when they near the top of their professions.  They have done well and I guess I also heeded my own advice as well.   How big was the stage this last week--the biggest one in the USA for Masters Track athletes and I would like to think I held my own.  

The Nationals is a 4 day meet and I was entered in the 100, 200 , 400 meters and the 4 x 100 and 4 x 400 relays.   If things went well I would race 8 races.   Prelims and finals of the 1,2 and 4 and each relay would be a final.  That is a lot of racing anyway you cut it.  It ended up with only 7 races needed and I was really glad to miss the one we did not have to race. 

Day 1--My first race was the 400 prelim and I just needed to run about a 64 or 65 to make the finals the next day.  The only problem was the weather.  The meet officials were using the local track standards for weather and any lightning in the area would result in a minimum 30 minute delay.  Our race was supposed to run at 3:00 and at 6:00 we were still waiting on weather clearance.  At that point the meet officials decided to run the heats in the indoor field house on the 200 meter track.  Fine with me, I wanted to eat.  I was starved and with the unknown start times I was not getting anything more than a few dried fruit pieces to slake the hunger. I did share a banana with Howard Clark, who was in the same starving boat with me.   Finally we got our heat in around 7:00 PM and it was time to eat.  I was pretty starved.  I headed aback to the hotel with my roomie--Charlie Powell and we ate like starved men right across the street from the hotel.  I was fourth or fifth quick in the prelim. 

Day 2-I had two races on Day 2, 100 prelims and 400 finals.   We ran the 100 first and I made the finals easily and actually cruised a bit in my heat race.   It felt good to relax at the end and I needed all my energy for the 400 final in a couple of hours.   The weather relented and we were on time for the 400 meters.  I was in lane 6.  After a good start I had a problem at the end of the first turn at the 100 meter mark.  My left calf had a major cramp and I nearly collapsed on the track!  I kept on the throttle and after a couple strides the pain left--I am not sure  how--but I finished in fourth.  I had missed a medal by about 0.2 seconds with a time of 61.89.  I ran a 61.0 in 2010 and this time was quickest since then.  I ran a great time and felt pretty good at the finish.  Now, what about this calf deal??   I was not sure if it was an Achilles or just the calf.   At that point I could not run slowly or jog at all without major pain.   I headed back to the hotel and had dinner and then iced the calf for several hours.  What about tomorrow? 
This sign at the Atlanta Track Club answered my question.........

Day 3--Now I have two races and a really unhappy calf muscle and walking was a challenge at this point.   In the morning, I visited the So Cal team massage therapist and had him flush out the calf and  try and get it to work a little better.  Then it was more ice until race time.  I could not really warm up much because my stride was a mess.  I stretched the best I could and put on two layers of compression and added some KT tape and limped out to the blocks in the warm up area to give it a shot.   I got into the blocks as normal, moved them back a couple inches to flatten out my position and hit the gas.  I came out as I would in a race and just let it rip.  I had good speed and I knew at that point I could race.  It was now just a battle above the shoulders to perform.  My stride was good enough to go!!  I think at this point I had done some pretty good injury management.  I ran fifth in the 100 and held off sixth by 0.001 seconds. That is really an eyelash.
100 Meters finish
I watched the replay and I have no idea how I beat him, but the lean job worked.  The calf held up, but walking was still not very good and we had a 200 meters prelim in 2 hours.  Shit--another race today.   The weather moved in again and we were forced to retreat to the comfort of the indoor track.  After a major thrash our 200 prelim was rolled over and we only needed a finals--no prelims needed!  Whew!  They ran indoors again and I went back to the room for more calf icing.   Linda was coming into town that night and she would be able to make it feel better--I was hoping.  Also Rosemary was driving in and she would arrive too late to do any massage work.    Linda and I had a nice dinner and to bed early. 

Hand off to David- leg 2.

Charlie Powell, David Craig, Larry Isler and me.  Double Gold medal winners!!
Day 4--  Three races today.  The warm up area was full of limpers and you could smell the camphor everywhere.  Everyone was dinged and that is just the was it is in track and field for antiques. No sense me whining about my leg, nobody could hear a word I was uttering. I warmed up with a really bad limp and stretched out the best I could.  I was still good at speed, but jogging and slow running was not possible.  I was OK at speed, just deal with it.  I ran a good race in the 200 with a time on par with the fastest this season.  I made it through OK with two relays to go,.   Rosemary worked on my calf for about an hour between races and she helped, it was loose but hurt like hell. I would lead off the 4 x 100 and 4 x 400 with the same group from So Cal.  I was the young guy at 60, and the others were all in the 65 year age group.   I ran a very nice lead off for each and we were in the Gold for both races.  Finally a gold medal at Nationals--who would have thunk it??   Competition?  Oh, we were unopposed in each because of my age. I was the only 60 year old on the track for the relays.  I will take it after the beating my calf had to tolerate. Relays are the final events and by then everybody is just trashed.

The meet is a lot of really fast people meeting to get in some great racing and I enjoyed the event with them.   I am committing to running the indoor and outdoor Nationals next year and I am going to work on going to Spain for the outdoor international meet next September-2018. I am done for this season, unless you count the NSGA District qualifier.   I am going to take at least a month to get this calf  healed and then start playing with my high jumping.   I have been trying to retire from the 400, but my performance in Baton Rouge shows just how competitive I really am.  Even at the big big stage, I can still get it done and I am too good to walk away now.

More track stuff in another day or two.

Thursday, July 6, 2017

It Is Humid When.....

It is humid when you are running and water is flying off your finger tips and when you are resting it runs off your nose and drips off your belly as well.   I ran tonight and was working on some arm swings and finish line approaches and water was flying everywhere.  The humidity was really high tonight and it is amazing how much water your body can produce.   I was running without a shirt and just had water dripping off everything.   Next week in Baton Rouge I expect the same amount of water flying.

I ran a 400 meters yesterday with the all the gear to see how I am progressing.  I timed it as a 64.4 which should put me in the finals at the Nationals next week.   That time is pretty solid and I was not tying up on the final stretch, although the wind was to my back at the finish.   All my injuries seem to be under control now and I am desperately trying not to round up anything new.   My training seems to be spot on for the climax of my season--which is next week.  I am thinking I should be get into the 62's for the 400,  which would be a great time for me.  I will continue to do a lot of running thru this weekend and then rest next week.    

Linda bought me this very nice display case for my NSGA National medals and we enjoy seeing the medals.   They represent a lot of work and we are very proud of them.  I need a USATF medal to add to the display and hopefully next week I get a another piece for the case.

Betty and I are going to do the DNA testing that helps trace your ancestry and results should be back in about 8 weeks.  In the meantime, I went ahead and filled out an Ancestry.com family tree.  The process is pretty easy and you basically find a relative, respond to clues about their life and accept the clues and you work your way back through time.   All my ancestors comes from Europe.  I have some French, British, Irish, Scottish and Swiss lineage in my history.   I was looking for when my people came to this country and in many cases it took 10 to 12 generations!     Some of the earliest Americans were my kin.   One line comes from New York City and this string was born in this country around 1640..  They were definitely early settlers.    Most all of my ancestors were farmers with no Doctors or Professional in the 500  entries I added.    I think I was the first or maybe second to get a divorce.  Some ancestors were married 2 or 3 times, but I think they had a death of a spouse and got remarried and continued on with their lives. 

One of the most interesting lines was of course the Allen string.   It stops around 1860 with the disappearance of Elijah Allen--nothing to trace him.  His wife's history continues to Ireland and I have my Irish influences from here.  She was born in Pennsylvania but died in Ohio.   A lot of internal family disputes were found here with will changing due to politics and the usual fallings out that I have been party to my entire live.  My families got it honest.   The majority of my family was born and died in Coshocton County of adjacent counties since the Civil War.  They were famers with little means to travel,  dirt roads, poor access to trains or river travel and were basically landlocked and never really left their home areas.    I have lived in four states and married twice, including a woman from Michigan, and just broke that mold into a lot of pieces   My Mom, Dad(deceased), Brother and Sister (now dead)  all were born and lived the majority of their lives in Coshocton County--they fit the mold and of course still do not get along very well......

Linda and I have been making some more diet changes and trying to get more sugar, white flour and meat out of our diets.  The new perfect food is kale.  We have a vigorous patch in our garden and we are incorporating it in our diet in many ways. The picture is of a  dish with our new diets perfect foods--kale, beans, carrots, onions.  I added some sea salt and pepper and dinner was ready. I have been using kale and Swiss chard on sandwiches and in salads, and it appears we are making progress on getting a healthier diet in place.  My body weight is  moving in the right direction and I should be able to race at 192 pounds next week.  I know one thing--this bean soup in the picture is very tasty and it will not last long.

Another additional to our healthy life style is an RO or reverse osmosis water treatment system to clean our water of any nasty mineral or organic materials.  Our water is from the Harpeth River and varies widely season to season and sometimes is downright nasty when the algae blooms at low water conditions. The city uses chlorine and fluoride for treatment and both of these materials are removed.    The RO system water will be used for drinking, cooking and coffee.   The RO system has been up for a week and I think it will be a big help.  The coffee should taste the same everyday from now on!

Tuesday, June 27, 2017

Tennessee State Senior Games Finals

Last weekend the State Finals Track meet for NSGA  was held in Franklin, TN.   As you know from my previous blog, my back was hurting.  But I just shut up and ran. And good things did  happen.  I won the 100 meter dash for the first time in 5 or 6 tries at the State Finals.  It was getting so frustrating, that a couple of years I did not even sign up to run it.  That was how bad my prospects of winning were.   But this year I finally broke through. Thomas Siegle beat me last year and we had raced earlier this year and we were basically shadows of the other when we get to the finish. This year it was my turn and I finally took a gold in the 100!   The victory margin was 0.03 seconds or less than a foot.   I got a great start and had a little bit of a lead and within 20 meters Thomas was on my hip and it  went this way to the finish.  Absolutely neck and neck.  Linda videoed the event from turn one and it was close.  I managed to eek out a victory with a very nice lean and that was the difference!   I basically won the first meter and the  last meter for a 2 meter win in the 100 meter race.  The time was 13.39 seconds.   I just love getting in those races--and that is real racing.  Running away and hiding is nice, but it is a lot more fun to grind it out with some grit and try and find a way to get to the finish first.  I have been in a lot of this "slug fests" of late and love 'em.  I have won my share and have been edged out in my share too.  But, if I am in the mix at the line, I will take it every time.  It is just more fun and fun is why I do this sort of racing.
Two National and Three State Medals
Speaking of edged out, Siegle edged me in the 50.  He got a better start and I could not make it up and out lean him.  He had learned the drill and ran a great race.  Silver medal for that effort.  I think my time was around 7.38 or something like that.  I got beat and that is how it goes.

After two races, my back was holding up OK and not giving me any real  problems.  It was just a little tight and I think the two strips of KT Tape was helping stabilize the situation. The only adjustment I made was to move my blocks back a few more inches from the starting line to stretch out a bit more relax at the line  and I still got pretty good starts.   Today I still needed to add some tape to the back, it is healing but maybe 85% at this point.  I have set up an appointment with some people that work on core strength and stability and we will begin a new regiment shortly for warm up to prevent back injuries that have been popping up lately. Time to change up some old stretching habits that help the muscles but are torturing my back. I need to learn and get smarter about training.

I did not run the 400 meters, which would have been the first event on Saturday morning. I thought I could run the short stuff and survive all three or run one long race and be done for the weekend.  I took the three short races and that was the right move.   I have skipped two straight 400 races due to health concerns.  I can run fast in the short events even when I am dinged up a bit.  The 400 mastery may be a thing of the past--it does take a huge toll on my body and recovery is really tough and you need to be all healed up to compete.  I need to run the 400 in Baton Rouge and it may be my optional race in the future, who knows.  My body needs to be heard on this one. Right now, it likes the shorter stuff. 

The third race was the 200 meters on Sunday afternoon.  I felt good at that point and knew I was OK with the ouchy back.   I got a good start and just dropped the hammer at 40 meters and never looked back.  I did tie up at 160 meters, but I wanted to get the lactic acid to come out during the race and find the limit. .  I finished at 27.29 and controlled the race with a win. My last three 200 meter races have been 27.26, 27.28 and 27.29 and that looks like my terminal velocity!!  My PR is the 27.26.   That appears to be as fast I can go.   I am getting the hang of the 200 and the next step is to figure out if I can ever beat 27 flat??

There were some great performances across the board, TN has some great track stars and it showed.  Lyon Fleming nailed a 12.28 100 meters in 55 year olds and pulled up in the 50 with a 7 flat--wow.  He has a bad calf and hopefully he can get back in the game. Every division had records or near records in a lot of events.  There is a lot of speed in the Volunteer state.

What is next?   For me-- I need to get the back problem solved and get ready for some 400's at Baton Rouge.  Ravenwood track will be my home for the next week as I get into 400 meter shape.  May the track monster have mercy on my soul. 

Wednesday, June 21, 2017

Sad Song

Nobody wants to hear it!    It have had one of my more difficult weeks while my eye on the Tennessee State Finals this weekend.   I will fill you in shortly, but I need to offer up some hope before I dwell in sorrow and agony on end.  I am also going to use ever bad pun and saying ever created. I remember many years back the late great Dale Earnhardt Sr had a massive wreck in Nascar and broke his shoulder.  6 days later he won on the road coarse in Watkin Glen--he ran away with the race.  He had absolutely no business driving and kicked their butts plus he had never won on  road course.  Mind over matter for this one.  A couple years prior to that Ricky Rudd had a wreck at Daytona that should have killed him.  His eyes were swollen shut and 6 days later, he taped his eyes open and he won the next race.  Nikki Lauda almost was incinerated in a wreck in Germany in the early 70's and came back after recovering (partially) and missed the F1 Championship by 2 points.   And this stuff goes on and on.  Challenge the racer or athlete and they will jump up and punch you out and take your trophy... Nobody wants to hear the bitching and moaning, shut up and deliver if you want, but shut up first.   Whew, that may be a bit harsh--but it is real life and racing is real life.  The clock does not care.  

Ok, here is my misery and then I will shut up and race.  On Monday I was flying to Tulsa for work and knew when I was starting my day I was sick.  I had some intestinal distress and my energy level was about 10% of normal.  I was really dead in my tracks.    My trip was Nashville to St Louis and then change planes and on to Tulsa.  This should take 3.5  hours total time.  I wanted to get to Tulsa and crawl in bed asap. Of course, it was not gonna happen that way.   We had weather in Dallas and LaGuardia was socked in and messing up the works.  Our plane from St Louis was delayed on arrival, so we were delayed.  LaGuardia was cancelled, so we had a plane in the gate next door we could steal--which we did.  But we ended up 4 hours late to Tulsa and I was absolutely out of energy at that point.  I slept on some benches at the airport from absolute boredom and exhaustion and when I arrived in Tulsa I took a four hour nap, got up and ate--that was a lot of energy as well-- and then slept 12 more hours.  On Tuesday,  I was 70% and went to work.   Enough already--no not yet. Monday was a really long long day.

I went to  the track close by in Tulsa on Tuesday evening  to loosen up and felt OK, I need to stay ready for the State meet on Saturday and Sunday.  I had a good warm up and started to pick up some intensity and was doing some high steps at  85% speed into the prevailing wind and my left upper quad gave me a little tingle.  Crap--that had not happened in months!   I shut it down and returned to my room iced the upper thigh groin intersection and it felt pretty good today.  I have a 2XU thigh compression sleeve that made the pain go away and it worked fine at the track on today's warm up. 

So today, lets just throw some salt into the wound time, I was getting loose and my back was wobbling trying to jump out of joint.  If it goes out, I struggle to walk correctly.  I stretched the hell out of  it and did some light running and took a hot bath and now it is being iced .  I hope it holds together  along with a funky knee--from Birmingham --and whatever else pops up tomorrow and Friday.  I got two more days of opportunity to mess up the works.   I think I will stay off the track tomorrow and rest a lot of stuff.

To say the least, the lead up to State  training has been junk, but my attitude is pretty good and I will show what I got on Saturday and Sunday.  I will more than likely scratch the 400 on Saturday so I can save what I got left for the 100, 50 and 200 in that order.  But, I may feel like Hercules and run them all, we will see.  So, I am done with my sad song and you don't need to hear it. I will take my cue for the championship racers that have come before and showed how it is done.

This picture helps a lot, too.