My hammy came for me again.

Tues, 4/16-2.9M-ish. Stretched in the fitness center. Lifted some. .6M home.

Mon, 4/15-4.5M in 35:30. Massage later! 

Sun, 4/14-Had a nice crew today, including a new guy whose name I didn't get and none other than Scott Landis. Ross also came again to work on baton exchanges with the 4x100m squad.

On tap, per John, was 3x300 with 5' rest. Goal pace 45-50. Now that's a range. I hit the first in 46.9, worried about my hamstring. John hit 45.xx, and Andrew hit 46.5. I managed 46.5 on the second, slowing down over the final 50m as I didn't want to collide into John's feet! One hundreds into the third effort, which I led, I pulled up lame. My hammy came for me again. Off to more therapy. 

in an effort to be good for tomorrow.

Sat, 4/13-rest...in an effort to be good for tomorrow.

Fri, 4/12-3M to fitness center. Stretched. Lifted. .5M route back home.

Thurs, 4/11-4.5M route in 35:45.

Wed, 4/10-feeling better. Hopefully, I will be able to put in a few miles tomorrow.

Tues, 4/9-took off. Right hamstring woes.

I pulled up lame at the 100m mark. ARGH!

Mon, 4/8-took off; hamstring woes

Sun, 4/7-The planned session included 6 x 200 at the pace of the second 200 of my 400m race. With 5' rest between each effort, I was aiming for 29s. 

Effort 1: 29-high

Effort 2: 29-mid

Effort 3: 29-mid

Effort 4: 29-low

On the fifth effort, my toes cramped up (arthritis) 50m in. As I tried to course-correct by wiggling my toes, my stride changed quickly and forcefully, leading my hamstring to become overloaded. I pulled up lame at the 100m mark. ARGH!

Saturday, 4/6-

Treadmill

Warmed up a mile in 8:30

Stretched for 5 min

Ran a mile on treadmill in 8:00

Stretched for 5 min

Ran a mile on treadmill in 7:30.

Stretched for 5 min

Weight training for 10 min

too much to do

Fri, 4/5/24-took off; too much to do

Thurs, 4/4/24-3x150 with 3' rest (goals: 23, 22, 21); 3x100 with 2' rest (goals: 14.5, 14.0, 13.5)

150s: 23-mid, 22-low, 21-low; 100s: 14-mid, 14-low, 13-mid

Felt good enough.

Wed, 4/3/24-3.75M to the fitness center. Lifted. Ran home .35M.

Tues, 4/2/24-6x200 with 3' rest. Goal: 32 for first three; 30 for second three. 32-mid, 32-mid, 32-low; 30-mid, 32-mid, 29-high. Felt good enough.

Mon, 4/1/24-4.45M in 36:30

easy nearly

Sun, 3/31. In NJ. Went to Hillsborough HS's track for a series of 150/100 runs. The idea, taken from a  blogpost on this day 6 years ago, was to do 5 x (150, 60 sec break, then 100). Given the swirling wind, I wound up staying on one side of the track and walking back to my marks, thus taking 90 sec between the 150s and 100s and 2 min between the 100s and 150s.

25-mid 150

90 sec rest

15-mid 100

120 se rest

23-mid 150

90 sec rest

15-mid 100

120 sec rest

23-low 150

90 sec rest

14-high 100

120 sec rest

23-mid 150

90 sec rest

15-low 100

120 sec rest

22-mid 150

90 sec rest

13-high 100

Sat, 3/30. In NJ. Went to Duke Island Park and did an easy nearly 4M in 35min.

Got Plans?

Got Plans?

Sat, 3/29-a few miles easy

Sun, 3/30-

Intensive tempo workout of 6x200 in sub-30 seconds, 4' rest. 

OR

Medium intensity workout of 5 x (150, 60sec rest, 100, 60 sec rest). The idea is to maintain the same pace throughout the workout on minimal rest of 60 sec.

5 x (23-mid in 150; 60 sec rest; 15-mid in 100; 60 sec rest)

Mon, 3/31-light run

Tues, 4/1-Medium intensity workout of 300s and 200s. 2x300 in 47/48 and 2x200 in 31/32 each. Three minutes' rest between the 300s and two minutes' rest between the 200s.