So now I'm nursing a (slight) hamstring pull. Dammit!

Wednesday, 3/30-in Miami; took off; hamstring issues.

Tuesday, 3/29-arrived at WC Henderson HS at 5:35 for a workout with the "Tuesday Crew," referred toby my wife  pejoratively as "the crazies."   The workout of 800 (8 for advanced; 6 for moderate; 4 for beginners...with a 400 jog) would have been acceptable, but not on this day.  I warmed up well, taking extra time to see that I was okay.  I did an 800 in a pedestrian 3:00, but I didn't feel well.  I started a second 800, but my leg started to hurt.

Monday, 3/28/16-Went to the Y with my wife.  I did mile/stretch/lift/mile/lift/stretch.

Sunday, 3/27-took off; post-meet recovery

Saturday, 3/26-Front Runners' Meet in NYC at The Armory.
Met Duncan and Chuck K. at Barnes & Noble.  Drive up together.
Arrived well ahead of the 5:00 start.
Check in and confirmed my events--400 and 200.
Decided to do the 60m after settling in for a while and realizing there was no need to wait until the 400 to run.  I could use the 60 as warmup.  Besides, there was no extra charge for an extra event.
Did an 8:00 mile and stretched well.
Eventually did strides and starts.
By the time the 4x200 and 1500 finished (there was one heat for women and four for men), it was 6:00.
With a seed time of 7.79, I was in heat 6 (of 7 or 8), lane 5.
After two false starts and a starter pistol malfunction, we were off.
I got out okay, all considering, and won my heat in 7.86.  It felt good...after two years' hiatus from the 60.

A while later, it was time for the 400.
With a seed time of 53.71, I was in heat 4, lane 6.  Why do I always get assigned lane 6 when I am at The Armory.  ARGH!
At any rate, I was dealt a blow mentally and race strategy-wise.
I was again too lax at the start.
I had a stronger than before second lap, which accounted for my second place finish in 54.14, rounded up to 54.15, nearly a second faster than what I ran back in December and close to my split at Millrose last month.  I was in search of 53xx.
My splits were 25.4x and 28.6x.

The 200 came up within 40-45 minutes.
This time lane 5 would be my assignment, with the fastest in our heat (9 of 17) in lane 6.  I felt okay, though my pop was missing.  My 24.82 was okay.

Last but not least was the "recreational" 4x400, on which I ran anchor.  I got the baton well out of contention and planned to run an even 56/57, given how tired I was.  Not 50 meters into my run, my hamstring tightened and then tugged at me.  I ran the first 200 in about 30, and the second in 33, for a 63.

So now I'm nursing a (slight) hamstring pull.  Dammit!

Adapted (for masters)

Friday, 3/25/16--Took off.

Adapted (for masters) workouts from a speed endurance article by Bernie Dare & Beverly Kearney.

1. Low Anaerobic Stress Workouts, characterized by low to medium intensity, short to medium durations, low to medium stress or fatigue—they approach total fatigue slowly. These sprint workouts build up fatigue slowly, and are used with short recoveries between sprints (1-3 minutes, or 120 bpm heart rate). They are primarily used in the early cycles (prior to Christmas break), and may also be used for aerobic conditioning.

Examples:

•   3-4x150, 3-4x100, 3-4x50 to 90% with 1-2 min between reps, 2-4 min between sets;
•   8x200 with 100 walk, 100 jog as rest (1-2 min) at about 32-34 sec each;
•   10x150 accelerations to 90%, 1-2 mm rest;
•    5-6x 300 with 1-2 min rest, slow (50-56) 5x200 with 3 min rest, moderate (28-30);
•    6-12x400 fartlek (100 walk, 100 jog, 100 stride—70-75 pace, 100 sprint—90%);
•    3-4x300- 200 1 min between 300 and 200, 3-5 min between sets, approx. 50-52 and 29-31.

2. Medium to High Anaerobic Stress Workouts, characterized by medium to high intensity, short to long durations, medium to high stress or fatigue—they approach total fatigue more quickly, each interval significantly contributing to total fatigue.

These sprints are run at or near event race speeds, they build up fatigue quickly. Relatively complete recoveries (to 100 bpm HR) are used, as each interval contributes significantly to total fatigue. The recoveries may be long (10-30 minutes), or progressive (5-8 min, 8-12 min, 12-15 min—longer with each proceeding work interval). Complete recoveries are used when doing these workouts near championship meets (in peaking/resting phases).

Examples:

•     3-4x300 (5-8 min rest 42-46, depending on ability);
•     1x600, 1x500, 20-30 min rest, very fast (1:35-1:40; 75-78);
•     500-300-200, progressive rests (75-78; 5-8 min; 42-46; 8-12 min; 26-27) or 500-300-200, progressive rests (75-78; 5-8 min; 42-46; 8-12 min; 26.25) or 500-300-200 with 5 min rests (79-83, 43-47, 27-29);
•    3x200 at 99% with 10 min rests;
•    1x300, 10-20 min rest, 1x200 at 99%; 
•    300-300-200-200 with 5 min rests (43-46; 27-29).

3. High Anaerobic Stress Workouts, characterized by high intensity, medium to long durations, high to very high stress or fatigue—approach total fatigue very quickly—exhaustive workouts. These are very hard workouts and are not done in, or too near, a peaking phase (11/2-2 weeks before Conference Championship). They are meant to simulate 400m race stresses, and are not done more often then (sic) once a week (usually once every two weeks).

Examples:

•     300-200 at race pace for 400 with 1 min rest, 20 min rest, repeat or 200-200;
•     1x500 at 99%, 20- 30 min rest, 1x300 at 99%;
•     1x600 at 99-100%, go home;
•     lx500 at 99-100%, go home.
•     For the short sprinter—1 x200 at 99%, 3x100 at 99%, 3x50 at 99% all with 5 minutes rest. 

short, pre-race workout

Thursday, 3/23/16-

Arrived at Westtown School's at 5:40.
Warmed up well and began workout at 6:05.
On tap was a short, pre-race workout: 2x100, 3x150, 2x100.
Target for the first set of 100s: 14-low and 13-mid.
The 150s were supposed to be 21-mid, 20-mid, and 19-mid.
Target for the second set of 100s: 12-mid

My runs:
2x100: 14-mid, 13-mid
3x150: 21-low, 20-mid, 19-mid
2x100: 12-mid, 12-mid

passably by myself,

Wed, 3/23/16-Went to Y at 5:55 AM for easy workout.  I lifted (arms and legs) and ran a 7:00 mile on the donut track.

Tuesday, 3/24/16-Met up with the group at WC Henderson HS.  The advanced workout was 2 x 2 Mile with a 400m jog between each run.  The other workout was 5-6 x 800 with 200 meter jog.  I did the latter.  This workout was hardly scintillating.  I ran passably by myself, running 3:01, 2:59, 2:57, 2:55, 2:53, and 2:51.

SPEED ENDURANCE TRAINING

The following is an excerpt of a speed endurance article by Bernie Dare & Beverly Kearney.

1. Low Anaerobic Stress Workouts, characterized by low to medium intensity, short to medium durations, low to medium stress or fatigue—they approach total fatigue slowly. These sprint workouts build up fatigue slowly, and are used with short recoveries between sprints (1-3 minutes, or 120 bpm heart rate). They are primarily used in the early cycles (prior to Christmas break), and may also be used for aerobic conditioning.

Examples: 3-4x150, 3-4x100, 3-4x50 to 90% with 1-2 min between reps, 2-4 min between sets; 8x200 with 100 walk, 100 jog as rest (1-2 min) at about 28-30 sec each; 10x150 accelerations to 90%, 1-2 mm rest; 5-6x 300 with 1-2 min rest, slow (48-54) 5x200 with 3 min rest, moderate (27-28); 6-12x400 fartlek (100 walk, 100 jog, 100 stride—65-70 pace, 100 sprint—90%); 3-4x300- 200 1 min between 300 and 200, 3-5 min between sets, approx. 48-50 and 27-29.

2. Medium to High Anaerobic Stress Workouts, characterized by medium to high intensity, short to long durations, medium to high stress or fatigue—they approach total fatigue more quickly, each interval significantly contributing to total fatigue.

These sprints are run at or near event race speeds, they build up fatigue quickly. Relatively complete recoveries (to 100 bpm HR) are used, as each interval contributes significantly to total fatigue. The recoveries may be long (10-30 minutes), or progressive (5-8 min, 8-12 min, 12-15 min—longer with each proceeding work interval). Complete recoveries are used when doing these workouts near championship meets (in peaking/resting phases).

Examples: 3-4x300 (5-8 min rest 39-44, depending on ability); 1x600, 1x500, 20-30 min rest, very fast (1:30-1:38; 72-75); 500-300-200, progressive rests (72-75; 5-8 min; 39-42; 8-12 min; 24-25) or 500-300-200 with 5 min rests (76-80, 40-44, 25-27); 3x200 at 99% with 10 min rests; 1x300, 10-20 min rest, 1x200 at 99%; 300-300-200-200 with 5 min rests (40-43; 25-27).

3. High Anaerobic Stress Workouts, characterized by high intensity, medium to long durations, high to very high stress or fatigue—approach total fatigue very quickly—exhaustive workouts. These are very hard workouts and are not done in, or too near, a peaking phase (11/2-2 weeks before Conference Championship). They are meant to simulate 400m race stresses, and are not done more often then (sic) once a week (usually once every two weeks).

Examples: 300-200 at race pace for 400 with 1 min rest, 20 min rest, repeat or 200-200; 1x500 at 99%, 20- 30 min rest, 1x300 at 99%; 1x600 at 99-100%, go home; lx500 at 99-100%, go home. For the short sprinter—1 x200 at 99%, 3x100 at 99%, 3x50 at 99% all with 5 minutes rest. 

This workout performance was bothersome

Sunday, 3/20/16

I met up with the crew at Radnor HS at 8:15 AM on this 37-degree morning.  Bruce, Rob, Andrew Albright, and Duncan were there, along with Mary and Rebecca.   

On tap for Rob, Duncan and Andrew was 12x400.  They'd begin at 8:00/pace pace (2:00) and try to end at 4:00/mile pace (60).  I think Rob eventually hit about 65. 

On tap for Bruce was a 300-meter time trial, followed by a couple of 200s.  He'd post a very respectable 42-low.  Way to go, Bruce.  (I ran the last 200, a 29, with him.)

I decided to do what I did two months ago: a modified version of the Russian intervals workout.  As written for a high school 2:00 800 meter runner, the Russian intervals workout consists of 5 x (3x300m @ 48 with a 30-second/100m jog-rest between runs and an 800m jog/rest between sets.)  This means 5 sets of 3 300s in 48 seconds, with 30 seconds' rest between runs and an 800 meter jog between sets!  OMG.  I have done a modified version of this workout in the past.  For example, I have tried five sets of 2 x 300 or even a couple sets (3 or 4) of 3x300, but never five.

I decided to do 200s instead of 300s.  My plan was for us to take exactly 60 seconds between runs and jog the 800 between sets in 6:30, or rest for the equivalent amount of time.  My goal is to build towards the original workout Russian intervals workout described above.  With my goal being 30/31 seconds for the 200s, here's what I managed:

Set 1: 30-mid, 60 sec rest, 31-low, 60 sec rest, 31-low

6:30 800 meter jog

Set 2: 31-low, 60 sec rest, 31-mid, 60 sec rest, 31-mid

7:30 800 meter jog (waiting for Bruce)

Set 3: 29-mid, 60 sec rest, 31-low, 60 sec rest, 32-high

6:45 800 meter jog

Set 4: 31-mid, 60 sec rest, 31-mid, 60 sec rest, 32-low

6:30 800 meter jog

Set 5: 30-high, 60 sec rest, 31-low, 60 sec rest, 30-low

I was hoping to run 30s, which, on average, would have been about a half-second to a second faster per repeat than what I managed back in January. This workout performance was bothersome, with all the 31s and two 32s.  

By my estimate, an average pace of 31-mid throughout the workout translates to 2:08 800 meter race.  Argh!

I would like to do these repeats in sub-30 next month.  Alternatively, I'd like to do this workout with 45 or 30 seconds' rest between 200s.  I need to force myself to get stronger and tougher!  I would also like to give the "breaking the barrier" at some point again.   

killed it on the track

Wednesday, 3/16/16-took off

Tuesday, 3/15/16-Went to our first post-winter hills track workout at West Chester Henderson HS this morn.  Got there in decent enough time to warm up.  The advanced workout was 5x1 mile with a 200 meter jog, the intermediate workout was 3-4x1 mile with a 200 meter jog, and the beginner workout was 3-4 x 800 with a 200 meter jog.  Knowing I was neither in shape nor had the time for the advanced workout, I chose the intermediate workout, which was fine actually.

Mile 1: 6:03
Mile 2: 6:00
Mile 3: 5:57

I ran with Kevin Kelly and a couple of others, easy keeping up.

Scott Burns, Manion and another guy started earlier than usual and killed it on the track.

Monday, 3/14/16-Cannot recall.  I think I ran a Rustin-plus loop

Dear Time Trial, I hope to see 53-point in a couple of weeks.

Sunday, 3/13/16-

Today I met up with Duncan, Rob, Bruce, Chuck K., and Mary for a workout at Radnor HS.  On tap, per Chuck K's email earlier in the week, was a 400 meter time trial.  Mary, Rob, and Bruce would step aside for this adventure.

I began with a mile warm up.  I then stretched and did a few drills.  I got my leg up nice and high for an extended, whole leg stretch in which I worked on my hamstring and such.  After some good stretching, I ran three (3) 100s, the first in 14-low, the second in 13-mid, the third in 14-low.  I took 3:00 minutes between the first two and 4:00 between the second and third.

Meanwhile, Rob and Bruce tackled a couple of 150s, per their workout plan.  Duncan and Chuck K. joined them the first one, and Duncan joined them on the second one.

About five (5) minutes after my third 100, I was ready to rock and roll.  (Coming into the workout, I told Rob that I was thinking about going after a 55-second 400.  During the warm-up, I told Bruce that I'd like to run 56 seconds.)

Bruce agreed to run 150 meters, beginning on the backstretch, and Rob would run the last 150, beginning at the usual spot.  I thought Chuck, Duncan and I were going to run in lanes, but the guys said they'd just fall in behind me.  As a result of this decision, I figured 'd do a slight rolling start of two (2) meters.

Thinking about the video and article I had encountered yesterday, I remembered that the first 50 meters of the 400 meters need to be hard (use it or lose it).  I then told myself to float over the second 100 meters, Bruce in tow.  Peering at my watch at the 200, I saw 25/26.  I told myself to shorten my stride over the third 100, which I don't think I did effectively.  Enter Rob.  I has 150 meters to go.  I could feel myself decelerating over the last 100.  I waited good until I crossed the line to hit my watch: 54.26 it read.  What?  I was thrilled.  I finished the race and began marveling at the trial.  I took to a full-blown conversation.  I was winded, but not at all dead.  This was a good sign.  After 9:00 of walking about, I hopped into a 150 with the guys.  21-high was the time.  After 3:00, I did a second one in 21-low.

I was thrilled.  I hope to see 53-point in a couple of weeks.

Ran 5M

Friday, 3/11/16-

Ran 5M in the early morning.  Did most of a Rustin-plus loop, connecting (turning left) to the XC course at Farm Lane.  Completed about 3M of the course and turned onto Plumly to head back home.  39:59.  8min/mile pace.

An 18 would be a real confidence booster.

Wednesday, 3/10/16--Arrived at Westtown School's track at 5:35 AM moderate track workout.  Wonderful morning.  Light winds and 60 degrees!  Yes!

Left home at 5:30
Warmed up 1.0 mile. 
Tried some butt kicks and majorette steps; I've been doing far too much static stretching as of late.
Started at 5:53 AM

The workout was 9 x 150.
Goal: 1st 3 in 22.5 sec; 2nd 3 in 20 sec; 3rd 3 in 19.5 sec.  The idea was to average 7.5 sec/50m on the first set, 7 sec/50m on the second set, and 6.5 sec/50m on the third set.  Rest of 3 minutes/250m walk between each.  

1st effort: 23.6.  I felt sluggish and off-kilter.
2nd: 22.2.  Better, more relaxed.
3rd: 22.5.  I'm in the groove now.
4th: 20.8  I did not feel like I was pressing.
5th: 20.8
6th: 20.9
7th: 19.6 
8th: 19.5  I'm pressing now!I 
9th: 19.6 felt like I was going nearly all-out.  I was hoping to break 19 seconds based on the effort I felt I was expending.

I think that I can go faster if I do this workout later in the day.  A cursory review of my history shows that I run faster later in the day, perhaps by as much as .25-.5 seconds per 100.  This means that had I done ths workout later in the day under the same weather conditions I may have run each 150 a half-second or so faster.  

Could it be, then, that I can reach break the 19-second barrier after all?  The last time I did was a year ago, I think.  An 18 would be a real confidence booster.

last hills workout

Tuesday, 3/8/16-Met up with the West Chester crew for our last hills workout.  Like last Tuesday's, today's workout was a transition-back-to-the-track workout.  On tap were two hills, 1 minute break, .5M around the block, (straight back into) two hills, and then a .5M around the block.  Each of my half mile runs were 2:48.  And, actually, the .5M is actually .53M, or 853 meters.  

I took 50 seconds' between the hills and the half-mile on the first trial; I took only 40 seconds' rest between the hills and the half-mile on the second trial.


Monday, 3/7/16-Took off

My form broke down

Sunday, 3/6/16-

Made my way to Westtown School's track at 9:30 AM for a moderate workout of 8x150.  My thought was to do the first four in 22-mid and the second four in 19-mid.  I'd take 3:00 between repeats.

Set 1: 23-mid, 22-mid, 22-mid, 22-mid
Set 2: 19.7, 19.7, 19.9, 19.5

I really got my knees out in front of me for the first two repeats of the second set.  My form broke down on the last two.

Saturday, 3/5/16-

Went to the YMCA with my wife for a moderate workout of mile/4:00 of lifting/mile/4:00 of lifting/mile.

Mile on donut track: 6:20
Lifting
Mile on treadmill: 6:05
Lifting
Mile on donut track 5:50

low energy, low motivation, burned out

Friday, 3/4/16-Went to the Y at 5:45 AM for mile/lifting/mile/lifting/mile.

mile 1 on donut track: 6:20
4:00 of upper body work
mile 2 on treadmill: 6:00
4:00 of upper body lifting
mile 3 on donut track: 5:40

Thursday, 3/3/16-Two Rustin loops, about 4.3 or 4.4M in 33:30.  17:10 loop 1/16:20 loop 2=33:30, about 7:36/mile pace.

Wednesday, 3/2/16-Drove to Westtown School's track at 5:40 AM for a workout.  I began to warm up, but I felt like crap: low energy, low motivation, burned out. I returned home.

Tuesday, 3/1/16-Met up with the West Chester crew for a 5:50 AM hills workout.  Today the plan was to do six hills, take a minute or so break and then run a "hard" half mile (.5M).  I did not push myself particularly hard during this workout.  I thought I might siphon off a little energy from the hills for the half mile.  Both were flaccid.  The half mile was a meager 2:55.