Keeping the slug in sluggish.

Wed-took off

Tuesday-4x150 and 4x100 at 6 AM.

150s: 22-high, 22-mid, 21-mid, 20-high
100s: 13-mid, 13-mid, 12-high, 12-mid

Keeping the slug in sluggish.

Memorial Day. Thanks for all the service people who have given their all to this great nation.

Memorial Day.  Thanks for all the service people who have given their all to this great nation.

They sacrifice their lives for our country.  Those who have lost their lives for this great campaign for peace and democracy deserve our respect.

Went to the Y with my wife.

6:40 mile
lift
3:10 half-mile on treadmill
lift/stretch
3:05 half-mile on track
lift

This is akin

Saturday, 5/23-I headed to the track late this morning after annoying morning.  I couldn't decide what I wanted to do; I just knew I needed to do something.  After I warmed up well and tried to get my mind off what was troubling me, I was ready to get to work.  I figured I'd do 12x150, six moderate ones and six faster ones.  I needed to figure out what time would be considered moderate today and what time would be considered fast.  Would it be 22 and 20? 21 and 19?  I figured that I'd know after he first 150 effort.  I would start with 150s and go from there.  After a 21.6 first effort, I figured I'd do 21s and 19s.  Now the question became 21-low or 21-mid, 19-low or 19-mid.  I decided on lows.  

Set 1: 21-mid, 21-low, 20-high, 21-high, 20-high, 21-low.  3:00 between each run.
6:00 break.
Set 2: 19-mid (argh.  This should have been low.  I felt my calf and ankle more than I should have.), 19-low, 19-mid.  Something on the turn was making me a little tentative and nervous.  I moved to the straightaway for 100s instead.
100s: 13-flat, 12.5, 12.1

This is akin to what I did on 5/31/14.

Friday, 5/22-took off

Thursday, 5/21-went to the Y for 5:00 at 6:30 mile pace, upper body work, 5:00 at 6:30 mile pace, upper body work.

Wound up

Wednesday, 5/20-Went to Y.

5:00 at 6:40 pace
lift
5:00 at 6:40 pace
lift

Tuesday, 5/19-Went to Westtown School at 5:50 for a relatively brief workout.  Wound up doing 6x300 with 3:00 rest.  In keeping with the Pick-up reps workout of 8 x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63, my thought was to do #s 2,5,8 in 47-mid and the rest in 52-mid.  

My runs were: 52, 50, 52, 53, 47, 50.  I didn't have time for more.

Monday, 5/18-Two Rustin-plus loops, 4.4M.  32:40 (17:00 for loop 1, and 15:40 for loop 2).

Back into the archives

Saturday, May 16--I made way back into the archives for a little inspiration.  I went back to May 13, 2012 for what used to be my go-to workout--Sit 'n Kick.

In that particular post, I describe a workout that took place with some of my teammates--Rob, Chuck, Bruce et al.--at Great Valley HS.  On tap that day 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 fell into that category, we modified the workout accordingly.  My runs on this 80-degree day, featuring a slight wind, were as follows:

64,29

64,29

64,29

63,30

62,29

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. This was the day Rob said he no longer liked me (on account of this kick-your-you-know-what workout). 

Made conspicuous by its absence from my routine is Sit 'n Kick.  So, I decided to give it a try, using a 400/150 combo as opposed to a 400/200 combo.  I'd take 60 seconds between the two and shorten the jog rest between sets to 1000 meters or 8:00.  Oh boy!  My goal was 64/22.

First set: 64, 22.  The 400 was 31/33. I felt a little flat, but otherwise okay.  
Second set: 64, 23.  The 400 was 32/32.  The heat was starting to get to me, and my breathing wasn't all that great.  Allergies.
Third set: 65, 23.  The 400 was 32/33.  I was starting to wonder whether I had it in me to complete the workout with fidelity.
Fourth set: 66, --.  The 400 was 32/34.  Not a good sign.  It was official: I was struggling.  I decided to cap off the workout with a 400 only.  I shed the expectations of a strong 400, followed by a strong 150.
Fifth set: 61.

My goal of 64/22 was perhaps too unrealistic.  Better would have been 65 and 23 for the 400/150 combo, or 66 and 31 for the 400/200 combo.

Swarthmore Last Chance Meet, a little discouraging

Wednesday-YMCA
mile-7:00
lift
mile on treadmill-7:00
lift
mile on count 6:20

Tuesday
2.2 in 17:00

Monday-Swarthmore Last Chance Meet, a little discouraging
-arrived at 4:00 and nearly missed the check-in for the 100
-warmed up really well, including in the field house; did some hard strides
-heat 5, lane 1
-felt good, but time sucked--12.39
-got out well in the 200 over the first 100.
-then went flat.  slow time.  25.11, the slowest since I don't know when!

I think the 100, 200, and 400 will be my focus this season.

Sunday-

Went to Westtown School's track.
Warmed up.
Did a half-dozen starts, working in power.
Called it a day.

Saturday-took off.  Bria's bday extravaganza.

Friday-

Went to Westtown's track at 6:15 or so.
Did 5x150 and 5x100 (3 minutes of rest all around)
150s: 21.7, 21.7, 20.7, 20.2, 19.2
100s: 14.5, 14.2, 13.3, 13.1, 11.9!

Even though all of my runs are always with a fly start, at this clip I think I could be on my way to breaking 12 and 24!  I think the 100, 200, and 400 will be my focus this season.

The 11.9 should translate into a low 12 when I remove the fly start and introduce the blocks and FAT.

Here we go.

Thursday-
4.4M in 34:30.

Wednesday-no time

12.3

Tuesday-5:45 AM at Westtown School
4x150--22-low, 21-mid, 21-low, 20-low
4x100-14-mid, 13-high, 13-low, 12.3

Monday-took off

Sunday-YMCA
Mile 6:55
lift
Mile 6:35
lift
Mile 6:15

12-low

Sat-

WC East HS.

5x150; 5x100

150s: 21-mid, 21-low, 20-mid, 20-low, 19-high
100s: 14-mid, 14-mid, 13-mid, 13-mid, 12-low

I should be ashamed of myself. I haven't posted in forever! Penn Relays report

I should be ashamed of myself.  I haven't posted in forever!

Friday-too tied down with work.  No workout.

Thursday-too tied down with work.  No workout.

Wednesday-3.5M on the XC course and such

Tuesday-went to the Y with my wife.  7:00 mile/lift/6:30 mile/lift/6:00 mile

Monday-too tied down with work.  No workout.

Sunday-took off

Saturday-Penn Relays 4x400

Got to Penn at 12:50...just before packet pick-up had closed.  Good the Chuck was there to grab the stuff.
Eventually met with up with the guys.
Warmed up.
Rich Harris had to pull out of the race on account of injury.  Tried warming up but hamstring wasn't firing right.
Rob subbed in.
Ran reasonably well.  54.42
3:41+

RESULTS

PL	SCHOOL/AFFILIATION	MARK	ATHLETES	ID
1	Southwest Sprinters TC A	3:29.91	Ed Winslow (52.63), Nate Sickerson (52.98), Adam Alderton (52.57), Leon Bullard (51.75)	A
2	CPTC New Balance	3:34.99	Andrew Hogue (53.85), Sherman Lau (55.34), Peter Brady (54.34), Rawle DeLisle (51.47)	E
3	Greater Philadelphia TC	3:41.37	John Curtis (55.46), Nick Berra (54.19), Delvin Dinkins (54.42), Robert Schwartz (57.31)	C
4	Penn Track Alumni	3:54.78	David Allison (55.90), Damon Manning (59.20), Matt Manion (59.67), Joe Devine (1:00.02)	I
5	Mass Velocity TC M40	4:03.48	Bill Kinahan (57.50), Steven Gorriaran (1:00.70), Dave Neumann (59.72), Dan Grimes (1:05.57)	G
6	Alabama Express	4:10.72	Mark William (55.02), Reggie Hill (1:02.66), Derrick Ach (1:10.29), Leondis Worslex (1:02.77)	J
7	TNT International TC	4:12.14	Byron Friend (1:05.00), Eddie Stone (1:05.99), Charles Sawye (1:02.20), Rick Exantus (58.96)	F

Penn Relays M40 4 x 400 2015

Penn Relays M40 4 x 400 2015-another view

Penn Relay M40 4x400 with commentators

Penn Relays 2015 M40 4x400 aerial view

Friday-Penn Relays 4x100
Lane 3.
Didn't feel super fast, but I did okay.  49+

Thursday-took off

Wednesday-did 4x150 --2 @21 and 2@20

Tuesday-went to Y for mile/lift/mile/lift/mile/lift

Monday-don't recall