Sunday, January 20, 2019

move to the treadmill

Sun, 1/20-

Went to the Y late this morning for an ambitious workout. My plan was to warm up a mile, stretch thoroughly, do a few exercises, then move to the treadmill for 10 x 400/.25M repeats...with 2 minutes' recovery.

The first two would be at speed 10, with a 8% incline, the highest.
The second two would be at speed 11, with a 6% incline.
The third two would be at speed 12, with a 4% incline.
The fourth two would be at speed 13, with a 2% incline.
The last two would be at speed 14, the higher speed, with a 0% incline.

1st two on setting 10 (~6:00/mile setting): 1:31...feels like 5:02/mile pace equivalent effort
2nd two on setting 11 (~5:30/mile setting): 1:25...feels like 4:51/mile pace equivalent effort
3rd two on setting 12 (~5:00/mile setting): 1:19...feels like 4:42/mile pace equivalent effort
4th two on setting 13 (~4:30/mile setting): 1:13
last two on setting 14 (~4:00/mile setting): 1:07

I cooled down a half-mile.

I then lifted for a bit.

Sat, 1/19-

Had my inaugural workout with Black Men Run in Newark (Weequahic Park). The first 2.1M loop was at an especially relaxing 10:00 pace (21:00); the second 2.1M loop was faster...in 17:45 for the two of us who pushed the last mile. 4.2.

Mile 1: 10:15
Mile 2: 9:45
Mile 3: 8:45
Mile 4: 7:45
last portion, as in first leg of mile 5...7:00

Fri, 1/18

Early AM: mile on treadmill (8:30), hamstring exercises, mile on treadmill (7:30), lifting, stretching, hamstring exercises

Thursday, January 17, 2019

Perhaps I'm en route

Thurs, 1/17-

Early AM: mile on treadmill (8:30), hamstring exercises, mile on treadmill (7:30), lifting, stretching, hamstring exercises

Wed, 1/16-

Early AM: mile on treadmill (8:00) lifting, stretching, hamstring exercises

Evening: Met with Chuck S. and Keith, another teammate, at Lawrenceville at 6:30for a workout indoors. They arrived before I did and managed a good warm up. After a thorough warmup myself, I joined them on their second 200, which was supposed to be slightly faster than their mile race pace. Training for the Hartshorne Mile, this meant about 39 seconds. I did 39, 38, 37, and 38 with them...just to get my legs going after a track hiatus. We took precisely 3 minutes' rest between each effort. I then took it down a notch, posting 29-high, 28-high, and 29-mid. I felt pretty good. Perhaps I'm en route to a full recovery.

Tues, 1/14-

took off

Monday, January 14, 2019

Trying...still

Mon, 1/14-

Early AM: mile on treadmill (8:00), hamstring exercises, mile on treadmill (7:30), lifting, stretching, hamstring exercises

Sun, 1/13

mile on treadmill (8:30), hamstring exercises, mile on treadmill (7:30), stretching, lifting, mile on treadmill (6:30), hamstring exercises

Saturday, January 12, 2019

I was in no condition to run

Fri, 1/11-

Early AM: mile on treadmill (8:00), hamstring exercises, mile on treadmill (7:30), lifting, stretching, hamstring exercises

Thurs, 1/10

Early AM: mile on treadmill (8:30), hamstring exercises, mile on treadmill (7:30), stretching, lifting, mile on treadmill (6:30), hamstring exercises

Wed, 1/9

Early AM: mile on treadmill (8:30), hamstring exercises, mile on treadmill (7:30), lifting, stretching,  mile on treadmill (6:30), hamstring exercises

Tues, 1/8

Early AM: mile on treadmill (8:30), hamstring exercises, mile on treadmill (8:00), lifting, stretching, mile on treadmill (7:30), hamstring exercises

Mon, 1/7

Early AM: mile on treadmill (9:30), hamstring exercises, mile on treadmill (9:00), lifting, stretching,  hamstring exercises

Sun, 1/6

Biked at YMCA.

Sat, 1/5

Still in Jamaica; biking, lifting, stretching,  hamstring exercises in the fitness center.

Fri, 1/4

In Jamaica; biking, lifting, stretching,  hamstring exercises in the fitness center.

Thurs, 1/3

In Jamaica; biking, lifting, stretching,  hamstring exercises in the fitness center.

Wed, 1/2

En route to Jamaica. No workout.

Tues, 1/1

Iced hamstring 4-5x30 min

Mon, 12/31

Iced hamstring 4-5x30 min

Sun, 12/30

Wayne, Chuck S., and Bruce came by to pick me up to head to The Armory for Spring Night, Wayne arriving with two nails in his tires! Chuck decided to drive, while Bruce and Wayne just parked their cars.

Our goal was to arrive at the venue at 4:00, as Wayne's 60m was scheduled for 5:00. When we arrived, we met up with several of our other teammates, some trickling in hours later. All told, there were about 10 of us (Wally, John Curtis, John Goldthorp, Ross, Chuck K, newcomer Brock Butler, in addition to the ones named above).

Preregistered, I checked in, and then I checked my name on the competitors' sheets to declare my intention to run both the 400 and 200.

I sat around for a while and then decided to do an 800 to warm up my sore hamstring, pinched a couple of weeks prior. The guys kept asking me if I would race, given what they knew of my impending injury. After lubing up with Icy Hot, Tiger Balm, and Arnicare generously, I stretched for a while as the 60mh and 60m were being contested. With a few minutes before the start of the women's 400, I decided to do some strides and sprints in order to determine if I should run.

I decided I would run.

When I checked in, I saw that I was in lane 4 in perhaps heat 8. John Curtis would be to my immediate outside in lane 5, and Brock Butler would be in lane 2. As we were registering, John G. showed up and angled to get into the race. It seemed he had been successful, with only perhaps 15-20 minutes before the start of the race.

When my heat was called, I made my way to lane 4. BUT, then I was immediately removed from the heat. I had been scratched, with John inserted into my place! The officials argued I had not declared I would run. What the.... I argued my case. In the end, the officials removed John and me and placed us into the final section, 11, me in lane 6, John G. in lane 5. I was disappointed, miffed even.

As it turns out, this was a blessing in disguise. The gun went off, and I felt my hamstring pinch me 50 or so meters into the race. Knowing that I had promised my teammates and myself that I would stop if I felt pain, I pulled up just beyond the second turn, at the 175-meter mark. I had injured my hamstring for real! John had pulled even heading into the straightaway, and I just let him go rather than succumb to ego. He would go on to win the heat in an uncontested 56.13. In heat 8 action, Brock (56.51) would nip John C. (56.86) at the line. In a field of 55 competitors, I was the only DNF. How lonely!

I was in no condition to run the 200. Instead I iced using the frozen water bottle I had brought with me.

Sat, 12/29

Took off






Thursday, December 27, 2018

Iced like crazy!

Wed-
Went to the Y with V for 4 x (1M at 9:00, 8:30, 8:00, and 7:30 paces, plus 4:00 lift/stretch/self-massage).

Tues-
I set out to do my sit 'n kick reps workout.  Sit 'n kick reps workout is 5 x (400…rest 30 sec…and then 200, then 1200m jog).  The goal for the 400 is 64, and the goal for 200 is 28. The  modified workout is 5 x (400...rest 30 sec...and then 150); the extra modified is 60 seconds rest.  The 400s were supposed to be in 65, and the goal for 150 was 22.  

I warmed up and stretched in the cool wind.  


Set 1: 65-high (15,32-low/33-mid), 23-mid

1200 jog in 8:45.   
Set 2: 65-high (15,31-high/33-low), 23-low
1200 jog in 8:45
Set 3: 65-high (15,32-low/32-mid), ---- (hamstring)

Hamstring quite sore. Epsom salts bath.Iced like crazy!

Mon-Went to the Y with V for 3 x (.80M at 7:30 pace, plus 4:00 lift/stretch).

Sun-Connected with several of my teammates at Germantown Academy for a workout.  My initial plan was to repeat last year's Christmas Eve effort of 10x200 in two sets of five, with 60 seconds' rest between repeats and 6 min rest between sets.  However, after consulting with the crew (Chuck K., Rob, Wayne, Duncan (in from CA), John, and Bruce), we decided on 9x150 with 2:30-2:45 rest, each set of three one second faster than the previous. We'd loosely divide into two groups. The pacing for the first group was 22, 21, and 20; the pacing for the second group was 24, 23, 22.

My times were: 

22-mid
22-low
21-high
21-high
21-mid-
21-mid
20-high
20-mid
20-mid

Wayne did two in a row, then skipped the third for each of the first two sets. He had to leave early for a holiday party, so he stepped off the track after number effort 5. He did a total of four. Rob stepped out early, after number 6.

Turns out Wayne's keys had been locked in his car. ARGH.

Chuck S., Bob R., and a woman whose name I did not catch did their own thing, 1000s I think. Tom Jennings showed up at the tail end of our workout to wish us well, reminding us that he'll be 75 his next birthday.

Hamstring quite sore. Epsom salts bath.

Sat-Did a modest 5M run with DJ at Skillman. 44:50; DJ, 45:00.
Fri-took off

Thursday, December 20, 2018

Did not finish the workout. HAMSTRING!

Thurs, 12/20-

Like last week, my plan was to do the 300s as I would do the pick-up reps workout: 8x400 @ 70, with #s 2,5, and 8 @ 63 with 3 minutes' rest.

For the 300s on the track, my target for the slower ones was 52-mid and my target for the faster ones was 47-mid.  My rest would be part walk/part jog back to the start in 2:30.

I was aware that my left lower hamstring was sore and not at all at full power. 

My runs:
#1: 53-low
#2: 49-low
#3: 52-mid
#4: 51-low
#5: 48-low
#6: 52-low
#7: stopped 150 into the run
did not finish the workout. HAMSTRING!

Wed, 12/19-Running late, I went to the Y for some treadmill running and lifting: .8M on setting 8 on treadmill (6:00), followed by 4:00 of stretching and lifting.  

Tuesday, December 18, 2018

I felt more winded than I should have.

On this cold and windy day, I made my way to school for a 6:30AM moderate track workout.  I decided to do a little speed work: 8 x 150m with 2:30 rest, a brisk walk in which I across the high jump area and came down the straight en route to the familiar to-of-the-curve position. My target was the first two in 22-mid, second two in 21-mid, and last two in 20-mid.

I managed 22-low, 22-mid, 22-mid, 21-mid, 21-mid, 21-mid, 20-mid, 20-mid.  I felt more winded than I should have.