Saturday, December 31, 2016

Wardrobe Malfunction

Dec 31, 2016

Went to the Y for a post-race easy workout.

I did

  • .75M on the donut track at 6:50 pace 
  • stretch, lifting-legs...4:00
  • .75M on the treadmill at 6:55 pace
  • lifting-legs and arms...4:00
  • .75 on the donut track at 6:45 pace
  • stretch, lifting-legs...4:00
  • .75 on the donut at 6:40 pace
  • lifting-arms and stretch...4:00
  • .75 on the donut track at 6:35 pace

Dec 30th, 2016---Sprint Night at the Armory--NYC...Third competition of the season

I met up with Rob and Andrew at the Marriot Courtyard in Willow Grove at about 3:00 before departing for NYC at close to 3:05.   We arrived at the parking lot at about 5:15 for the 6:00 PM meet, which, seeming sparsely attended, didn't start until after 6:30.  I was thankful I was able to warm up on the track and not in the second floor corridor.  I did .75 and stretched for a bit.  After a while of sitting and chatting, I checked in for the 400.  I then put on my spikes and ran a few turns.  Our first event, the 400, was called at about 6:45.  It was check-in time.  I continued stretching as we all stood in line waiting for heat assignments.  Rather than lane 6,I was assigned LANE 1 in heat 8 of 13 or 14.  I was hoping for lane 4. 

When the gun went off, I knew something was wrong by the 50-meter mark.  My damn New Balance right spike began to act up.  My foot was swimming about and my heel was nearly exposed.  I was a hot mess.  I tried to run so that my foot would sink back in, but I was unsuccessful .  Reaching the 200 in a pedestrian 26-high, I knew I wasn't running at full steam.  But, I was still in the hunt.  I heard Andrew Hogue, who had run 54xx the previous race, egging me on.  With a little about 150 meters to go, I began closing down on John and the guy in front of him.  Then, it happened.  Going into the final turn, my heel became 100% exposed and there was no turning back once I hit the homestretch: I slowed up significantly as I knew my shoe was about to set sail.  It did.  My shoe flew off my foot and landed a few meters in front of me.  I slowed to a near stop, grabbed my shoe, and finished the race, as was my duty.  I wound up running 59xx, a time reserved for practice.  This epic fail compares unfavorably to last year's 55.08.  What a mess!  Wardrobe malfunction.  Janet Jackson and Justin Timberlake: how do you like me now?

I laughed my way to getting ready for the 200.  I was assigned lane 4 in heat 12 out of about 14 or 15.  Last year, was assigned lane 6 (again) in heat 15 of 19.    After hemming and hawing, I decided it best to wear my old spikes.  I got out of the blocks pretty well, caching Ross at about the 50-meter mark.  At the 100 mark, I felt good.  Coming into the homestretch, I realized the youngsters on my inside we on me.  I just tried to get on my toes.  With 30 meters to go, I  saw the clock and realized I could break the 25-second barrier.  Instead, I outran one of the younger guys, while the other outlined me. I posted 25.23 compared to last year's 25.01. The younger guy ran 25.05.  Quite honestly, he did not look to be almost .20 ahead of me.  Oh well.

One of the highlights of the night was seeing my Nick Damages run 57.91 in the 400m while waving to his mom at the 300-meter mark. 

I hope Rob feel better; he caught a mean one in his calf.  Argh.  Many thanks to Rob for driving and playing host...with the most!

In other news, it was awesome to hang out with Andrew, Rob, John C.,  and other teammates. What great guys!  I hope we continue to make strides towards a great Millrose and Penn Relays showing! 

Thursday, December 29, 2016

Boy, it's been a while!

Dec 29, 2016-

Feel better today but not 100%.  After the rain had cleared (at 1:00 or so), I headed to the track at 2:15.

Today's tune-up workout would be 1x100, 1x150, 1x100, in contrast to what should have been 3 x150 and 3x100 where I was supposed to hit 1x21, 1x20, 1x19 and 1 x 13-low, 1x12-high, 1x12 mid.   

Today my goal was 13-low, 19-high, 12-high.  
100 #1: I got great grip on the track and ran a relaxed 13.2. 
3:00 rest150: A little loose, I managed 19.5 (3:00 rest, combo of walk/jog)
3:30 rest100 #2: I felt myself hitting the ground almost midsole... 12.8

I then did a few starts on the curve.  Boy, it's been a while!

 hope to run in the 55- and 25- range for the 400 and 200 on Friday.    

26.5/28.5=55
20.5/20.5/14=55

27/28.5=55.5
20/20.5/15=55.5


Dec 28, 2016-I went to the track today to do 3x150 and 3x100.  However, I was stopped in my tracks when I scarcely began my warmup.  My Achilles was super stiff.  I was in no shape to run.  Yesterday's 5M run in old sneakers, which I assumed were in pretty good condition compared to my current trainers, had done me in!  I left the track and drove immediately to Chester County Running Store, where I bought a new pair of training shoes, Brooks, a departure from my go-to Asics.  I then returned home and did a combination of icing and wearing a compression sleeve.

Tuesday, December 27, 2016

If I try

Dec 27, 2016--

Went for an easy 5M run.  39:45, 7:58/mile.

Dec 26, 2016

Inspired by a 2015 Facebook post from Peter Brady in which he reported doing 8x200 in 28-low with a 200-meter jog between runs, I did 8x150 with a 250-meter jog between each run.  My jog-rests ranged between 2:00 and 2:10.

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

This workout felt pretty good.  My initial hope was that I'd run these in 21-flat...in order to mimic Peter's 28-low 200s.  My times coincide more with 29-low/29-mid 200s.  If I do this workout again, I'd like to hit 20-high/21-low consistently.  If I try the 200s, I'd like to run sub-30s.  I'd hope a second 8x200 workout (w/ a 200-meter jog of 2:00) would yield sub-29s.

Sunday, December 25, 2016

Plans for the week

Plans for the week:

Monday-8 x 200 (target: 30 sec) w/200 jog or 8x150 (target: 21) w/250 jog 
Tues-YMCA (lift, light running)
Wed-Tune up (strides and stretch); 2x150, 2x100 
Thurs-take off
Fri-Sprint Night

brings out the demons

Sun, 12/25--Took off.  Merry Christmas!

Sat, 12/24--Very rainy the first half of the day.  Practice with the guys canceled.  At about 2:45, I headed to Westtown, as it had cleared by then and it was in the mid-40s.

The workout was 2x (300m-500-400 w/neg-split last 100m).  My workout paces were supposed to be :32+15 (=:47 300m) . . . 68+15 (=1:24 500m) . . . 49.5+15 (=64.5 400m); 3-min btw reps/jog 1200 btw sets.  (I wound up taking 3:30 between repeats and 10:00 between sets.)  

Warm up was ok, but my legs felt a little heavy. Stretching was fine, although I could have stretched more.  

This 800 meter workout always gives me grief.  I began the first set with 31/32+15/16=:46-high.  After nearly 4:00, I took off for the 500.  I hit 32, 67, and, with a 16-second last 100, landed at 1:23.  For the 400, I was (32, 49) 65.  The 16-second 100 was not good.


Set 2: I felt better initially.  I hit 33+15=48-mid.  I told myself to run a more balanced 500.  I was hoping for 16/33/50/67/1:22.  I wound up with 16/33/50/68/1:24.  I told myself to stay focused for the 400.  After a 16-second first 100, the demons got me.  I stopped at 150 meters.  After retreating for 45 seconds, I started again, posting 32/48+15=63.    

Overall, I was a bit disappointed with my performance.  The hard workout is always the terrible-awful that brings out the demons.

This effort pretty much mirrors that on Jan 2, 2016.

Friday, December 23, 2016

I was also cautious

Friday, 12/23-took off

Thursday, 12/22-Went to Westtown's track at 3:30 to do a short workout of 150s.  Having run and lift several days in a row, I realized my legs would be tired.  Oh well.

After an 8:00 mile warmup, I stretched and got into the groove on this pretty mild, 50-degree but windy day.

I initially thought I'd do nine 150s, but I chopped that down to six since I was running an hour late on account of the barbershop being crowded.

The first two were supposed to be at 800-meter race pace (24, as in 2:08), the second two were supposed to be 600-meter race pace (22.5, as in 1:30), and the last two were supposed to be 400-meter race pace (21.0, as in 56).  I'd take a generous, but large unnecessary 3:00 between each repeat, with no additional rest between sets.

Set 1: 24-low, 25-low (strong headwind)...2:10
Set 2: 22-mid, 22-mid...1:30
Set 3: 19-high, 20-low...54

This was supposed to be a pretty easy workout, very tolerable.  Because my legs were sore, this workout became moderate.  I was also cautious, fearful of a muscle pull!








Wednesday, December 21, 2016

A little jolt, not jolly

Dec 21, 2016-

Went to the Y at noonish.  My plan was to do 5x1 mile, with 5:00 of lifting between runs.  However, at the end of the fourth mile, I felt a jolt to the back of my leg.  That was enough to tell me to quit!  Before then, I felt good.  I did a fair amount of stretching, too!  Lifting wise, I worked my legs mainly.

7:00 (donut)
6:59 (treadmill)
6:40 (donut)
Was just about at 7:00 (treadmill) when a little jolt to my leg happened.

At least I took less rest.

Tues, 12/20-

I opted for my sit 'n kick reps workout on this 35-degree but otherwise nice day.  In its purest form, the sit 'n kick reps workout consists of 5 x (400…rest 30 sec…and then 200).  The goal for the 400 is 64, and the goal for 200 is 28.  My doubly modified version is 5 x (400...rest 60 sec...and then 150).  The 400s were supposed to be in 65/66 today, and the goal for 150 was 22.  I like to think of the 400s as the pace of the second lap in an 800-meter race, and I like to think of the 150s as the pace of an 600-meter race. 

After an 8:00 mile and some good stretching, I was ready.   


Set 1: 66-mid (32-low/34-low), 23-low

1000 jog in 8:00.   
Set 2: 66-low (32-low/34-low), 22-mid
1000 jog in 8:00
Set 3: 66-low (31-high/34-low), 22-mid
1000 jog in 8:00
Set 4: 65-high (32-low/33-mid), 23-low
1000 jog in 8:30 
Set 5: 63-mid (31-low/32-low), 21-mid  

I am, on average, a second or two off where I was this time last year. At least I took less rest than I did last year on this day.

On this day last year, I managed...

Set 1: 65-mid (15,30-high/34-high), 23-mid

1000 jog in 7:45.  Then, I waited an additional 45 sec before beginning the second set.
Set 2: 65-low (15,30-high/34-low), 22-mid
1200 jog in 8:30
Set 3: 63-high (15,30-low/33-mid), 22-low
1200 jog in 8:30
Set 4: 64-low (15,30-low/33-mid), 23-low
1200 jog in 8:30 
Set 5: 63-mid (14,30-low/33-low), 21-mid  

Monday, December 19, 2016

At least it was 53-degrees

Monday, Dec 19th-After getting back from Franklin & Marshall and Dickinson, I went for an easy 5M, covering the distance in 36:45.  7:21/mile pace.

Sunday, Dec 18th-Met up with Chuck K. at Westtown at 8:15AM for a workout in the off-and-on wind and rain. At least it was 53-degrees.

I decided we'd do 5x200 in 800 meter race pace; 5 x150 in 600 meter race pace; 5x100 in 400 meter race pace.  We'd take 2:45 between each repeat for the 200s and 150s and 2:15 between the 100s.  

My runs, with Chuck in tow:

200s (32 sec goal pace...for 800m race): 33-mid, 32-low, 31-high, 32-low, 31-high.  Relaxed pick-up run.
150s (22 sec goal pace...for 600m race): 22-mid, 22-low, 21-high, 22-low, 21-mid, 21-low.  Relaxed sprint.
100s (sub 14 sec goal pace...for the 400m race): 13.8, 13.6, 13.2, 13.1, 13.1, 12.7.  Relaxed sprint.


See 12/19/15:
I decided we'd (Bruce, Ray, and I) do 5x200; 5 x150; 5x100.  We'd take 2:45 between each repeat and no additional time between sets.  The other folks did their own thing.  Chuck and Chuck did three (3) simulated 800s (400, 60 sec rest, 200, 30 sec rest, and 200, 5 min rest)

My runs, with Bruce and Ray in tow:

200s (30 sec goal pace...for 800m race): 29-high, 31-low, 30-mid, 30-low, 30-high.  Relaxed pick-up run.
150s (20 sec goal pace...for 400m race): 21-high (I realized we had run longer than 150, on account of being disoriented by the other "150" mark), 21-low, 20-mid, 20-mid, 20-mid, 20-mid.  Relaxed sprint.
100s (sub 13 sec goal pace...for the first 100 of a 400m race): 12.9, 13.1, 12.6, 12.6, 12.5, 12.7.  Relaxed sprint.

Saturday, December 17, 2016

What a feat, despite my sluggish time.

Sat, 12/17-Went to the Y and did 5x1 mile, with 5:00 of lifting between runs.  I did a fair bit of stretching, too!  I worked my legs mainly.

6:45 (donut)
6:59 (treadmill)
6:30 (donut)
7:00 (treadmill)
6:30 (donut)

Fri, 12/16-Took off after arriving at home at midnight.

Thurs, 12/15-Race day.  Met Chuck S, Chuck K. and Greg (blast from the past...coaching days) at the Ramada In in Bordertown, NJ at 5:00.  Made our way to the Armory in NYC; traffic for sure.  Arrived at about 7:00, which was the start time for the meet.  I got in a few laps before they closed down the track.  I ran in the infield and stretched.  The time schedule indicated that the 800 would go off at 8:20.  There were two heats of the women's mile, six heats of the men's mile, two heats of the women's 800, and six heats of the men's 800.  Seeding myself at 2:10, was heat 3 lane 5 in the 800. My race would go off at 8:30 or so.  I was ready and pretty stretched, despite a tiring, emotional week.

My plan was to try to run 32, 32, 33, 33.

I got out okay and found myself in fourth after the first 200.  I saw 32/33 as I crossed.   I was concerned I was a little slow.  I surged past a guy who seemed to be older than I.  Going into the far turn, I passed him.  I must've cut him off because, at the top of the turn, the guy pushed me from behind.  This led me to pick up with pace for the next few meters.  I saw 65 as I crossed.  On the backstretch of this lap he passed me.  I felt like I had slowed down.  On the final lap I felt strong enough to kick it in.  And I did.  I saw 2:11 as I crossed the line.  My official splits were intriguing:

33.049 (33.049)  
1:05.355 (32.307)  
1:39.928 (34.573)  
2:12.087 (32.159)
2:12.09

While I didn't negative split like I did at Ursinus, my last lap was my fastest!  What a feat, despite my sluggish time.

Wed, 12/14-Took off


Tues, 12/13-Went to Westtown School for a brief race-pace workout.  I did 4x200.  The goal was to hit 32/33 with 2:30 rest.  I managed that pretty easily: 33-low, 32-low, 31-high, 31-low.

Monday, December 12, 2016

some leg work

Mon-Ran about 3M (2.95M) in 21:40 (about 7:40/mile)

Sun-went to the Y and did 3x1 mile (6:25, 6:15, 6:00).  Did some leg work and upper body work, too.

Sat-Went to Radnor HS to run with the crew.  Thought about doing something hefty on this cold and windy day, but decided against it.  Wound up doing Rob's workout, plus a bit more.

5x100 in 15 (avg)
6x150 in 23/24

I then did anther 5x100 in 14/15, plus a 150 in 23

Fri-Took off

Thurs-Went to the track at 5:45AM to do a few 150s.  Ran 2x23, 2x22, and 2x21.

Wednesday, December 7, 2016

Fat chance

Wed, 12/7-took off; too much work to do.

Tues, 12/6-the workout at WC Henderson HS have been suspended until after January 1, after which we will begin hills. So...today I arrived at Westtown's track at 5:45AM to do a few 150s.  Since I was running late (surprise!), I managed only six.  The idea was to do 2x23, 2x22, and 2x21 with exactly 2:30 (of walking and jogging) between runs.  Fat chance, even though this would have been cake last year.

24-mid, 24-low
23-mid, 23-mid
21-high, 21-low




Monday, December 5, 2016

Shaving at least two

Mon, 12/5/16-

Ran 4.7M at 5:45AM...in 34:50.

Sun, 12/4/16-

Went to the Y with V.  Ran 2 miles on the donut in 13:25. Lifted legs for a little while.  I then ran a mile on the treadmill in 6:15.

Sat, 12/3/16-Bow Tie Invitational.
Davirah dropped me off at Ursinus at 12:40 and went shopping.  My race was scheduled for 1:50.  I met up with a couple of guys.  I began warming up at 1:00.  The race wound up going off at about 2:05, after the jets had been collapsed from three heats to two.
So we were at the line ready to go.  I was in lane 1.  There were about 15 in my heat.  And the gun went off.  I dashed towards the front of the heat, situating myself in sixth.  I was in a good position, but felt the runner in front of me slow a bit.   I hit 32-low at the 200.  I hit the 400 in 66/67.  By this time and now in 6th place, I knew I had to pass the guy in front of me.  At just beyond the 400m mark, I clipped his feet and then passed him on the inside.  I also started making my way toward the guy in third.  I felt comfortable.   I kept pace with him over the next 100m and closed the gap coming up the homestretch.  I caught him on the final homestretch.  I was pleased with how my race felt, even though I wish the time had been faster than 2:14.60, my slowest time as a masters runner.  The race was even and felt good, though.  Shaving at least two seconds off each lap is a goal for sure.


Fri, 12/2/16-
Took off

Thurs, 12/1/16
Went to Westtown School's track at 5:45AM and ran a few 200s in 33, 32, and 31.

Wed, 11/30/16-
Took off

Tues, 11/29/16-
The workout at Henderson was 4 x (800, plus 300).  The 800s were supposed to be in 5K pace, and the 300s were supposed to be faster.
Set 1: 2:55, 60
set 2: 2:50, 61
set 3: 2:48, 61
set 4: 2:40, and then I had to leave. I was running late.

Mon, 11/28/16-
Ran 4.7M