Thursday, May 23, 2019

Lightning and the thunder!

Thursday, 5/21/19-

Drove to campus for a workout. Arrived at 6:15 AM for 8x50m (4x50 fly at 400m pace, 4x50 with blocks at 200m pace). Warmed up in the gym. But then...storming outside! Lightning and the thunder!

Wound up doing the workout inside. Did 8x50m (4x50m at 400m pace, and 4x50m at 200m pace, all at fly...and in trainers.

6.9, 7.0, 6.8, 6.6;
6.4, 6.3, 6.4, 6.2

Wednesday, 5/20/19-

Went to the Y, did a mile, lifted for 15 min.

Tues, 5/19/19

2 x (3x150) @ 800m with 50m walk-rest; 3' rest between sets. After the three sets, I took a 5' rest and did 6x50m @ 200m pace.

Monday, May 20, 2019

so I continued

Mon, 5/20/19

Did an easy 4M...usual 31:40. 8:19, 7:51, 7:49, 7:40.

Sun, 5/19/19--10 x 100 recovery stride. Did these in 15-low to 15-mid.

Sat, 5/18/19-

8 x 150 (4 x @ 800 pace; 2 x first 50 @ 800, final 100 @ 400; 2 x first 50 @ 800, second 50 @ 200, and last 50@800). Walk 150m rest.

First four: 24 sec. I was slow on the first one, too relaxed, coming in at 24-mid. The next three were 23-low.
Next two: 8 sec + 13.5 sec=21.5. I was pretty spot on, as I used my watch to take splits.
Next two: I lost track on what I was supposed to do, so I continued with 8 sec + 13.5 sec=21.5.

Saturday, May 18, 2019


Fri, 5/17-took off entirely.

Thurs, 5/16-Went to the Y and simply lifted for about 20 minutes.

Wednesday, May 15, 2019

A random assortment

Wed, 5/15/19

A sluggish, slightly under the weather me went to the track at 6AM for a workout. Not sure of what I was going to do, I settled on a random assortment: 3x150 (easy), 3x200 (mod, pickups), and 3x100 (easy, med, hard).

150s-all in 22-high
200-all in 29-high
100-14-high, 13-high, 12-high

Tues, 5/14/19-

Went to the Y for 4 x (6:00 of treadmill running @ 8:00/M pace x 4:00 of stretching/lifting)

Mon, 5/13/19-Ran 4M around the Y neighborhood in 30:00

Sun, 5/12/19-Went to the Y for a mile + 15 min of lifting.

Sat, 5/11/19-Went to Hillsborough High School to workout on this beautiful but windy day.   I felt flat today and wound up doing...

6x200 with 3 min rest...three were supposed to be in 30 and there were supposed to be in 28
6x100 with 2 min rest...there were supposed to be in 13.5 and three were supposed to be in 12.5

30-mid, 30-low, 30-low; 28-mid, 28-high, 28-mid
13.8, 13.6, 13.3; 12.9, 12.7, 12.5

Wednesday, May 8, 2019

As designed

Mon, 5/6-Ran 5.72M around Hillsborough, beginning at the YMCA, in 45:00 (7:52/mile pace). Started at 8:17, then dropped to 8:00, then dropped to 7:48, then went up to 7:49, then dropped down for the rest....

Tues, 5/7-took off

Wed, 5/8.

I figured I could do a "pick up reps" workout, even at 6AM.  As designed for a 2:00 800m high school runner, the workout is 8x400 with 90 seconds rest.  400 #s 1, 3, 4, 6, and 7 are supposed to be 70 seconds, while 400 #s 2, 5 and 8 are supposed to be in 64.  Since I knew I didn't have the guns to do this workout as designed and time was of the essence, I made an important modification. I turned the 400s to 300s.  I wanted #s 1,3,4,6, and 7 to be in 52.5 seconds, or 17.5 seconds per 100 meter.  The faster 300s I wanted to be in 48, or 16 seconds per 100.  I'd take three minutes' rest.  (Nearly exactly two years ago, I took two minutes.)

300: 33/52-low
300: 32/49-low
300: 33/51-low
300: 33/51-low
300: 31/48-low  
300: 33/51-low
300: 33/51-low
300: 31/46-low

Two years ago, I ran the following on two minutes' rest:
300: 34/52-low
300: 30/47-high
300: 34/51-mid
300: 34/51-low
300: 31/47-mid  
300: 34/51-low
300: 34/51-high
300: 31/46-high

Sunday, May 5, 2019

Jacked up

Sun, 5/5/19-Went to YMCA for 3 x (mile + 4:00 stretching/lifting). Treadmill miles were in 7:30, 7:30, and 7:30.

Sat, 5/4/19-Met up with Kevin Cooke at GA on this moist morning. We settled on a workout I did with the group on this weekend two years ago:  2x450 plus 3x200. The pace for the 450s was supposed to be 90% race pace. This meant 60.5 across the 400 and 68-low at the 450. The pace for the 200s was supposed to be 85%. This meant 28.75. The rest between the 450s was 10 minutes.  The rest between the 200s was to be 4:00.

450 #1: 29/30 at the 200...61 at the 400...finishing the 450 in 69-low
450 #1: 28/29 at the 200...59/60 at the 400....finishing in 68-low.

Legs not so great.

200s: 29-low, 29-mid, 30-low. 

Left calf jacked up.

Fri, 5/3/19-took off

Thurs, 5/3/19-Went to YMCA for 4 x (mile + 4:00 stretching/lifting). Treadmill miles were in 8:00, 7:30, 7:00, and 6:30.

Wednesday, May 1, 2019

Penn Relays redux

Wed, 5/1-Went to the track at 6AM for 10x150 with 2:00 rest between efforts. The goal was for me to run the first four in 22-low and the last six in 21-mid.

Tues, 4/30-Went to the Y for 4 x (mile + 4:00 stretching/lifting). Treadmill miles were 8:00, 7:30, 7:00, and 6:30.

Mon-5:50: Ran 4M around the YMCA neighborhood in 30:20.

Sun, 4/28/19-Went to YMCA for 3 x (mile + 4:00 stretching/lifting). Treadmill miles were in 8:00, 7:30, and 7:00.

Sat, April 27-Penn Relays. I arrived in Philly at about 12:00 or so for this time-honored tradition. I got there just in time to see a couple of USA vs. The World events, which were kind of a drag this year. Not much fire power. Blah!

After yesterday's feel-good event, the 4x100, I was ready for some action. On this 60-degree but VERY windy day, I had a good warmup with my teammates beginning at 3:45.

John G and I reported to the paddock a few minutes after Brock and John D'A had. After a few minutes, we were called to head to the start area. 

I was in search of my pop, as I found myself flat and yawning. I felt sleepy....

And the gun went off. John G tussled his way through the pack and seemed to settle into a rhythm. John had just passed the Jamaican runner as he handed off to me in fourth position. 

I took the baton and moved easily around the turn. I could see the guys from Potomac and Garmin ahead of me. At about the 150m mark, a Jamaican runner past me. I told myself not to panic, as stayed with him around the turn. I had told myself not to go out too hard, as I would need something coming down the homestretch on account of the unforgiving wind. I swung into lane 2 on the curve and passed the runner from Potomac. I then pulled even with the guy from Jamaica  and he and I went stride for stride for the final 60-70 meters.  I ran a paltry 55.45. Oh well. I should have gone out faster. The sub-54 in master's 4x400 at Penn Relays continues to elude me.

Penn Relays 2019 M40 4x400MR (c/o Remus Medley)

Penn Relays 2019 2019 M40 4x400MR-USATF.TV+


1Southwest Sprinters3:33.33Ederick Clark (52.08), Ed Winslow (52.93), Adam Alderton (53.34), Antwon Dussett (55.00)DB
2Garmin Runners3:40.38Mark Williams (53.38), Braynard Brown (53.80), Peter Kashulines (56.58), Jason Lattimore (56.64)DC
3Greater Philadelphia TC3:42.20John Goldthorp (55.66), Delvin Dinkins (55.45), John D'Anjou (56.37), Brock Butler (54.74)DD
4Jamaica MAA3:45.28DA
5DC Capitol TC3:50.80Samuel Lomax (54.60), Charles Iliff (58.78), Jermain Ragin (56.96), Remus Medley (1:00.47)DJ
6CPTC New Balance3:54.45Andrew Hogue (56.53), John Malone (59.37), Sherman Lau (56.81), Peter Bradley (1:01.75)DE
7Mass Velocity TC4:06.42Mark Silverman (1:00.91), David Merli (58.00), Jim Matlock (1:09.64), Quinn Park (57.88)DH
8Penn State Alumni4:07.44Ken Cooper (1:00.23), Jake Bartholemy (1:00.93), Che Arosemena (1:04.28), R.B. Caldwell (1:02.02)DG
9Velocity Express4:08.92Ryan North (59.61), Eleazar Spratley (1:02.44), Fonzworth Hendrckson (1:07.92), Omar Jefferson-Nelson (58.97)DF
10Penn Track Alumni4:16.38Gabby Yearwood (59.52), Matt Dechellis (1:04.18), Mike Guastella (1:03.30), Michael Anderson (1:09.41)DI