Thursday, May 31, 2012

when my legs are better

Thurs, May 31--
At 5:35 AM, I made my way to Westtown School's track for a little speed work. Like last Saturday, I figured I'd do 6 100s . My thought was to do 3 in 13sec and 3 in 12 sec. The warm up and stretching did not feel right. My left leg is still a pain and feels awful sore and stiff . Anyway, I donned my brand new spike and began with a pedestian 14.5, worse than last week's 13.6.  I felt off kilter.  I returned to a smooth image in my mind--relaxed posture, good knee lift, strong extension. My next 100 was then 13.2. Taking 2:45 minutes between each 100, I continued. The third hundred was 13.1, followed by 12.6, 12.4, and 12.2.  So, while my start was horrible, I ended faster than I did last week. 

Even in the early AM, I'd like to be able to go: 13.2, 13.0, 12.8, 12.6, 12.4, 12.2.

In the late morning or afternoon when my legs are better, I'd like to be able to go: 12.8, 12.6, 12.4, 12.2, 12.0, 11.8

Wednesday, May 30, 2012

5/30--just drove to the gym and did some lifting--arms and legs.  Sprint workout tomorrow, I think.

Tuesday, May 29, 2012


Tues, 5-29-12--did about 4.9 miles easy in 37:00, or 7:33 pace.

Monday, May 28, 2012

a full lap of hard running


Met up with teammates Chuck, Rob, John and Carl and longtime friend Justin for a workout at Great Valley.  Because there was LAX practice going on and the team bleachers were in lanes 1 and 2, we opted to do a workout that wouldn't require a full lap of hard running.  Instead of the 6-5-4-3-2 breakdown or the pick-up reps (8x400) we did Russian intervals. As designed for a high school 2:00 800m runner, Russian intervals consist of 5x(3x300m @ 48 w/jog 100m at 30-sec) with an 800m jog between sets. My plan was to do "modified" Russian intervals: 5x(2x300m @ 48 w/60 sec rest (100m jog)) with an 800m jog between sets.   I think I mentioned to the guys that the 300s should be a bit slower than their 800 pace.
My runs:

Given the heat and humidity, I was fairly pleased with the workout.  If I do this workout again in the coming weeks, I hope to be able to run five pairs of 46/47 or 5 triplets of 48.

Saturday, May 26, 2012

I just started these things!

Sat, May 26--I had tentative plans to workout with someone today--Matt Crowell from TNT.  However, the plan feel through.  Nonetheless, I made my way to Westtown School's track for a little action.  I figured I'd do 6 100s just to get some speed work in.  The warm up and stretching felt uncomfortable.  My left leg still feels sore, stiff and tight, like a tendon has gone bad or something.   Anyway, I began with a pedestian 13.6.  I felt unsettled and haphazard.  I then visualized relaxing, lifting my knees and getting my feet out in front of me so that I could feel like I was stepping. I simulated this physically as well.  My next 100 was then 12.9.  I followed this same pattern to recharge, taking 3 minutes between each 100.  The third hundred was 12.8, followed by 12.8, 12.6, and 12.4.  I finished with 4 starts, as I worked on keeping my head down for the first 20 meters.  I was successful with 3 out of the 4 tries.

The last time I remember doing 100s in the 12-second range consistently at was perhaps 3 years ago when I worked out at Swarthmore in-between Alumni Council meetings.  I did 6 100s just to test my speed and turnover. Rounded up, they were 12.5, 12.4, 11.9, 12.2, 12.0, and 11.8. 

I'm about a half-second off where I'd like to be with my 100 repeats in 2012.  Then again, to be fair to myself, I am older and I just started these things!

Friday, May 25, 2012

including legs

Fri--lifted at the Y, including legs.

Thurs--4.4M in 32:15, about 7:20 pace.

Wednesday, May 23, 2012

I am looking to break

Wed--lifted at the Y; trying to get back to some legwork. 

Tues--Henderson.  The workout was a mile, 800, 400, 800, mile (faster than the first).  I was tight and sore and didn't feel up to running the full workout, despite the fact that the night before I was really looking forward to it.  So...I decided to do 800,400,800,800.  I didn't time the first 800 or 400.  I suspect they were fairly pedestrian.  I ran the last two 800s in 2:40 and 2:32.

Mon--4.4M in 32:40.

Sun--I scheduled myself to compete in the 100 and 800.  After warming up and stretching, I wasn't 100% pleased that I was ready to run fast; I sure was tight.  However, after setting my blocks, practicing a couple of starts and doing some visualization exercises, I was okay.  I practiced keeping my head down in what is really supposed to be the drive phase of the 100m--not that I have much "drive" in me nowadays.  Anyway, I found myself in lane 4 of the 2nd heat; the first heat was for the open runners.  It was my turn.  I settled nicely into my blocks (the tip of the starting block was 1 shoe length from the line; left pad was 2 shoe lengths; right pad 1.5 shoe lengths).  When the gun went off, I really kept my head down and gradually lifted my head.  By this time, I was 30 meters into the race and well into the lead.  I got my knees up but felt like I was striding.  I ran 12.30, winning by .5 seconds.  I think my next race will see 11.99! 

I began the race plan for the 800. I checked out the competitors and noticed that there were no sub-2:10 guys.  And Chuck was using the meet as a workout and said he had planned to run the 800 in the 2:25-range, given he had already run the 3000 and mile.  So, after thinking about it, I decided to swap the 200m for the 800.  I was in heat 2, lane 4 again.  My game plan was the same as it was for the 100m: drive out of the blocks; don't pop up; get those knees up.  My start was not quite as strong as that for the 100m but otherwise reasonably good.  I passed two guys on the curve as I was being passed by a youngster from Drexel on the inside.  At the top of the straightaway I found myself in second.  Just as I thought I was pulling away, with 50m to go I felt the two guys from TNT on my outside begin to challenge me.  With 10m to go they had pulled near-even with me. I didn't really panic, though. As we approached the finish line, I leaned.  A photo finish would decide 2nd through 4th places.  I got second (24.45), Junior Hyman (age 40) third (24.46) and the other TNT guy (age 34) whose name I cannot remember placed 4th (24.52).  The fourth place finisher was livid, thinking he had beaten his teammate and me.  He was sure there was an error and stormed away after seeing the places and time.  I think he believed he had won because once we crossed the line he looked across and saw that he was in the lead.  However, that was once we crossed the line, not AS we crossed the line. 

Perhaps he'll get us next time.  He should; his 100m time was 11.78 or something.  That's okay, though, because I am looking to break 12s in the 100 and 24s in the 200.

Saturday, May 19, 2012

Sat-went to District I T&F meet. Took day off, but got inspired. Fri--lifted at Y. Thurs--ran 4 150s and 4 100s. 21,21,21,20; 14,13,13,12 Wed-ran about 3.7M, then stretched.

Tuesday, May 15, 2012

At some point, I need to try

Tuesday, 5/15--wet today, but otherwise fine.  Went to Henderson to face a workout of 1 mile, followed by a 200 meter jog rest and then 5 x 600 with a 200m rest.  i skipped the mile, as I was desperate to stretch.  I am getting concerned about my left leg--the whole leg.  I don't want to ge hurt.

My runs were: 2:06, 2:02, 1:58, 1:54 and 1:50.  I felt good about the workout.  That I did not do the mile certainly made the workout doable and allowed me to stay with the top runners.  At some point, I need to try 5 x 600 in 1:33 with a 1200m jog (like the sit 'n kick reps).

Monday, 5/14--Given Sunday's workout, I was happy to just hit 5.55M today and only in 45:00, about 8:10 pace.  Whew! 

Sunday, May 13, 2012

Rob said he no longer likes me

Sunday, 5/13--I made breakfast in bed for my wife.  Tradition, tradition!  My son and I took her place doing the grocery shopping.  The plan for the top of the morning was to meet some of my club comrads--Rob, Chuck, Bruce et al.--for a workout at Great Valley HS.  I brought with me a printout of several workouts for the 400 and 800.  The guys wanted me to make the call, so I did.  On tap was Sit 'n Kick Reps: 5x (400m . . . rest 60-sec . . . 200m) with a 1200m jog  between sets.  The workout as designed for a 2:00 800m high school runner is as follows: 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) jog 1200m btw sets.  Since none of us falls into that category, we modified the workout accordingly.  My runs on this 80-degree day, featuring a slight wind, were as follows:


I was pretty pleased, although I realized that our 1200m recoveries of between 9:15-10:00 were, on average, a minute longer than I normally take.  That's okay, though.  We had an awesome workout; it was great running together.  I enjoyed the camaraderie, even if Rob said he no longer likes me (on account of this kick-your-you-know-what workout).  I can't wait for the next time, which could be in two weeks.

Also, I am determined to get myself into 800 meter mode for next weekend.  Given this workout, I should be positioned to run well.

Saturday, 5/12--took my son to a college admissions workshop at Swarthmore, my alma mater.  Got back, went to the barber, mowed both yards, and then decided I didn't want to get in the 4.4-6.6M I had planned for the day, particularly since I knew I'd be doing a challenging workout on Sunday.

Friday, 5/11-Went to the Y for some lifting--4 upper body machines, 4 leg machines.

Thursday, May 10, 2012

I was scary-tight

Thurs, 5/10/12--The plan was to do a little sprint work today:
4x200 in 28 sec each (walk 150m + jog 50m for 2:30 rest)
4x150 in 20 sec each (walk 100m + jog 150m for 2:30 rest)
4x100 in 13 sec each (walk 75 + jog 25m for 1:30 rest)

I was scary-tight while stretching!

This workout turned out to be prety good, athough I felt like I was constantly a second off.  My runs:
4x200: 28,29,28,29
4x150: 21,21,21,21

I'm looking forward to my next workout--this Sunday with a couple of my Greater Phila Track Club teammates.

Wed, 5/9/12--Went to the Y and lifted a bit.

Tuesday, May 8, 2012

Tuesday--went to Henderson today, the first time in what seems like forever...on account of my focus on Penn Relays.  The workout was 6x800 with a 200 meter jog in-betwee.  I was initially unenthused.  But when the wokout got underway I was fine.  The first three were fine: 2:52, 2:44, 2:43.  I stepped out of the third one.  I stepped back in for the remaining ones, which I did in 2:42.  As it turned out, Manion and another dude dropped out after the 5th one.  Kevin and I did #6 together, him trailing me.  How 'bout those apples?

Monday--ran 2.2 miles and stretched.  Nothing much here.

Sunday--went to masters developmental meet at West Chester Univ with an eye towards running the 400 and 200.  Had a reasonably good warm up, although I felt sore and tight.  I was in lane 6 in the 400, with the top two runners to my inside and Renee Henderson to my immediate outside.  All 8 lanes were taken; the heat was full.  I got out pretty well, catching Renee at the 100 meter mark.  I could feel the 19-year old Coatesville grad come up on me as we approached the 200.  A second runner from lane 4 caught us both.  I tried to hang on as we took the turn.  As we came out of the turn I was clearly in 3rd and tried to stay focused, as the leader pulled away to 51 seconds.  The second kiddo ran 53 and I ran 54--54.61 to be exact.  Next was the 200.  I wound up being in lane 5, with someone to my immediate right in lane 6 and someone to my immediate left in lane 4.  I got out pretty well, keeping my head down.  My teammate in lane 4 caught me as we were coming out of the turn.  Instead of pressing, I tried to relax and maintain my composure.  Doing so led to a 24.61, a season best.  I left the finish line and jogged back to where my stuff was.  I wasn't particularly pressed, a good sign.

Saturday--ran a couple of miles with my wife and dog.

Saturday, May 5, 2012

Put a little pep in your step

Friday, 5/4--

Went to the track just before 6AM for a brief, put-a-little-pep-in-your-step workout.  As I did my warm up, I lost motivation and confidence and started walking...and on the first lap, no less.  I gathered myself and said, "Your legs are tired and you're tired but you need to do this."  I then started continued with my warm up.  After my customary mile (of ins and outs now), I stretched.  That same crisis of confidence overcame me.  I felt might tight.  I spend extra time stretching and then decided that I needed to move on, even though my legs were feeling fatigued.  By this time, however, so much time had passed that I had only enough minutes to squeeze in 4x150 rather than 6.  My initial plan was to do 2@21 seconds, 2@20, and 2@19. I then figured that I'd start at 21 and just work my way down.

My runs were:

21-high (sluggish for sure)
21-low (better and more relaxed)
20-mid (felt more like a pick-up, an acceleration)
19-mid (was able to get my knees up and accelerate through the finish).

The next time I do 4 150s, I'd like to be able to do 21, 20, 19, 18.  Better yet, double the trouble with a cool 8x150s!  My legs, however, need to be fresh, and ideally the workout would be attempted later in the day, not at 6AM.  The only time this is possible for me is during the weekend. 

Sometimes we all just need to put a little pet in our step(s).

Thursday, May 3, 2012

Short and quick

5/4--drove to the Y to lift.  Then drove to car shop to drop off car.  Ran home...2.75 in 19:50.

Wednesday, May 2, 2012

Honestly, I was a bit disappointed

Wednesday, 5/2--modified Sit 'n Kick Reps.

The regular version is 5x (400m @ 64 . . . rest 60-sec . . . 200m @ 30) with a 1200m jog btw sets.  My 5:45 AM version, however, was 5x (300m @ 47 . . . rest 60-sec . . . 150m @ 21) with a 900m jog btw sets.  My runs were:


Tuesday, 5/1--drove to the Y for a 6AM brief lifting session.

Monday, 4/30--6AM run of 4.4M in just under 7:00 pace (30:44).

Sunday, 4/29--recovery run of 3.8M (about 29:00)

Saturday--Penn Relays--
Honestly, I was a bit disappointed that I didn't run faster on account of my 53.71 at Widener last week. It was just a little frustrating, that's all. I'm almost over it :)!  More about this later. 

...OK--Update: The warm-up went pretty well.  Nothing remarkable.  Headed up to the paddock area after taking in a good stretch, perhaps not as good as the one for the 4x100 but nonetheless good.  As we made our way to the main paddock area I felt the chill in the air.  I was ok, though.  Once we got to the paddock area, I could feel the hype in the air.  I was ready to run.  When we were led to the track, I dashed out and got my knees nice and high to loosen up.  I was ready to run.  And so off the gun went.  Scott was out.  He held the sixth position, as I lined up to receive the baton.  I snatched the baton, just behind the fifth runner.  I blew by him within the first couple of strides.  I passed another runner at about the 100 meter mark.  I felt good.  I could see that I was in fourth and trying to close the gap, which I thought I was doing.  That is, until the last 100 meters, which seemed like 1,000.  I tried to lift but couldn't.  I was out of gas.  I didn't know how much gas I had leaked until I learned 10 minutes or so later that my split was 55.7!  55.7?!  OMG. WTH!  I was not a happy camper.  How could I run so slow after having run 53.71 a week before.  In a nutshell, this stunk.  I stunk for that matter.  Another disappointing Penn Relays.  And just to think--I wanted to run second leg as a way to use my speed to aggressively keep it close for us, thinking that I could run in the 52-/53-second range.  Boy was I wrong!  And wrong I don't like to be.  I was that day.  The joke was on me and my 55. 

But there's always next year, right?