Monday, February 27, 2017

Lifting time

Mon, 2/27/17-

Did 4.7M in 35:50 at 5:45 AM.

Sun, 2/26/17-

Went to the YMCA.  Did 4 x (mile, lift).  Miles were in 8:00; lifting time was 4:00.

Saturday, February 25, 2017

I opted

On this amazing day of weather, I headed to Westttown School's track for a workout with Chuck K.  

I opted for my sit 'n kick reps workout on this 60-degree but rather windy day, windier than last week.  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 64xx today, and the goal for 150 was 22xx.  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 (or the last 150 in a 400-meter race).  My plan was to take 8:30 rest between sets.

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


Set 1: 65-low (31-low/34-low), 22-mid

1000 meters: 800 meter jog in 6:15, 200 meter walk in 2:30.
Set 2: 64-low (30-high/33-mid), 22-low
1000 meters: 800 meter jog in 6:15, 200 meter walk in 2:30.
Set 3: 63-mid (30-low/33-low), 22-high
1000 meters: 800 meter jog in 6:15, 200 meter walk in 2:30.
Set 4: 63-low (30-low/33), 22-low
1000 meters: 800 meter jog in 6:15, 200 meter walk in 2:30.
Set 5: 62-low (29-low/32-high), 22-high

I ran, on average, about a half-second faster than I did last week.  

Wednesday, February 22, 2017

Borough Action

Wed, 2/22/17-took off

Tues, 2/21/17-hills

Did hills in WC Borough. The version of the hills workout was different from any I had done with this group.

Hill 1: We run up the hill and then beyond the usual stopping point by about 65-75 meters...and then back down to the start.  .44M
Hill 2:We did a loop of 500 meters plus 200 meter jog back down to the start (like last week). .44M
Hill 3: Short hill and back down. .16M

We did this series three times for a total of close to 3M (2.96M) in 19:20, or 6:31 pace.  We stopped at short hill (N. Walnut) to conclude the workout.  I managed to stick with Kevin Kelly and finish ahead of John Lavin.  I felt pretty good.  Ed McConnell and Scott Burns were well ahead of us.... I suspect by more than a minute!  

Mon, 2/20/17-easy-paced 5M in 39:00.

Sunday, February 19, 2017

I was like Sit 'n Kick

Sunday, 2/19/17

On this amazing day of weather, I headed to Westttown School's track for a solo effort.  I tried to connect with teammates, but only Bruce bit.  Even then, he had to work.

I opted for my sit 'n kick reps workout on this 55-degree but slightly windy 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 65xx today, and the goal for 150 was 22xx.  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 (or the last 150 in a 400-meter race).  My plan was to take 8:30 rest between sets.

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


Set 1: 66-mid (32-low/34-low), 22-mid

1000 meters: 800 meter jog in 6:00, 200 meter walk in 2:30.
Set 2: 64-mid (29-high/34-mid), 22-low
1000 meters: 800 meter jog in 6:00, 200 meter walk in 2:30.
Set 3: 63-high (30-low/33-low), 22-low
1000 meters: 800 meter jog in 6:00, 200 meter walk in 2:30.
Set 4: 64-flat (30-low/33-mid), 22-flat
1000 meters: 800 meter jog in 6:00, 200 meter walk in 2:30.
Set 5: 62-mid (29-low/32-high).  I felt a jolt in a tendon in my left leg as I was running the 400.  After the normal allotment of rest, I started the 150, but pulled up at the 50m mark (7.4 sec), not want to chance it.  

I am, on average, about a second better than where I was this time last year. 

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

This weekend five years ago (Saturday, 2/18/2012) I was like...

Goal: 400m in 64 sec, 150m in 22 sec,  

Set 1: 65, 23
Set 2: 65, 24
Set 3: 65, 22
Set 4: 64, 22
Set 5: 63, 21

Saturday, February 18, 2017

Getting my knees up and out in front of me.

Friday, 2/17/17-

Was off...Winter Break/Presidents' Day (weekend).

Went to Westtown School early in the afternoon for a moderate workout: 8x150.  The idea was to complete four in 22.xx and four in 20.xx during a sunny, 42-degree stretch of time.  The rest between each effort would be 3:00, with no additional rest between the slower one and faster ones.  After my first 150, a 21.49, I decided to go with this flow and change myself to run not 22.xx but 21.xx and not 20.xx but 19.xx.

Effort 2: 21.61
Effort 3: 21.12
Effort 4: 21.02
Effort 5: 19.49
Effort 6: 20.00
Effort 7: 20.12
Effort 8: 20.01

Seems I wasn't able to dip below 20 because I paid the price for my 21s during the first half of the workout.  That said, I felt pretty good about this exertion.  I worked on form, getting my knees up and  out in front of me.

I am considering a tough workout on Sunday.  My workout will depend on whether I'm going at it alone or with team members.  If I am going at it alone, I will do sit 'n kick reps: 5x (400m @ 65 . . . rest 60-sec . . . 150m @ 22) jog 1200m btw sets

If I am with comrades, I will do modified pick-up reps: 8x 300m @ 51 w/3:00 rest, with #s 2,5,8 @ 45.  Depending on their tastes and needs, teammates would do 200s at the same pace (8x200 @ 34, with #s 2,5,8 @30), and I would just continue to the 300 mark.

Thursday, February 16, 2017

Work to do

2/16/17-took off.  Work to do.

2/15/17-20 min of lifting at the YMCA.

2/14/17

Did hills in WC Borough. The version of the hills workout was different from any I had done with this group.

Hill 1: We did a loop of 500 meters plus 200 meter jog back down to the start (like last week). .44M
Hill 2: We run up the hill and then beyond the usual stopping point by about 65-75 meters...and then back down to the start.  .44M
Hill 3: Short hill and back down. .16M

We did this series three times for a total of close to 3M (2.96) in 19:20, or 6:31 pace.  We stopped at short hill (N. Walnut) to conclude the workout.  I managed to stick with Kevin Kelly and John Lavin.  I felt pretty good.  Ed McConnell, John Callaghan and co. were about 150 meters ahead of me.  They must've finished in 18:20 or so.

Monday, February 13, 2017

Zoning out at Millrose

Sun, 2/12/17-

5M recovery run in 36:38.

Sat, 2/11/17-Millrose Games


Met up with Chuck Kruelle, Rob, Andrew, and Ray at Home Depot in Willow Grove for a 9:45 departure. 

The drive to NYC was quick and uneventful.  We arrived at The Armory at 11:30. We sat upstairs for a bit, then jogged outside (around the block three times) beginning at 12:30.  I stretched on the lower level for a bit.  I made my way to the main level to get my spikes and whatnot.  We needed to report back to the lower level by 1:25 for the 2:02 race.  When we got there, we checked in and were told to report to the clerking area at 1:47.  Thus, we had time to head to the mid-level for stretching and strides.  I did a few strides in flats and a few pick-ups in spikes.  I then headed upstairs.  

The lineup was Nick Damalasme, Chuck K, and Andrew, subbing in for Rob. 

The race...

Nick got out pretty well and found himself in fourth place behind Elliot at the handoff.  I took the baton 25 meters behind Elliot and proceeded conservatively, not wanting to go out like gangbusters.  I felt pretty smooth across the first 200.  I could feel myself cutting into his lead at the 200-meter mark.  On the backstretch, I surged and went by him before the turn.  He pushed my back and clipped the back of my heels as we bent into it.  I kept my form coming down the homestretch and handed off to Chuck a half-step in front him.  Chuck forgot to pull me out, so the handoff appeared closer than it should have been and my split suffered some (the split doesn't end until the out-going runner crosses the finish line).  In fact, I gave Chuck the baton and pushed his shoulder to get him going.  55.00 it is.   Chuck ran very well, dropping a 57.xx and handing off in front of Elliot.  Andrew took the baton and made a go of it, staying ahead of Elliot until the last 100 meters or so.  With the goal of running 3:50, Andrew brought the baton home in 3:50.27.

Masters 40+ 4x400 MR Millrose

Millrose 2017 M40 4x400 MR
Officials:
Nick-57.36
Delvin-55.00
Chuck-57.49
Andrew-60.44

Results
PLACEATHLETERESULT40080012001600LN/POS
1SOUTHWEST SPRINTERS TRACK CLUB
SOUTHWEST SPRINTERS TRACK CLUB [A]
3:33.24
54.21
-
Pl: 2
1:49.71
55.50
Pl: 1
2:43.20
53.50
Pl: 1
3:33.24
50.04
Pl: 1
5
2CPTC New Balance
CPTC New Balance [A]
3:44.15
54.04
-
Pl: 1
1:50.71
56.68
Pl: 2
2:49.56
58.85
Pl: 2
3:44.15
54.60
Pl: 2
4
3Eliot TC
Eliot TC [A]
3:48.35
54.45
-
Pl: 3
1:52.21
57.77
Pl: 3
2:51.97
59.77
Pl: 4
3:48.35
56.38
Pl: 3
6
4Greater Philadelphia TC
Greater Philadelphia TC [A]
3:50.27
57.36
-
Pl: 4
1:52.35
55.00
Pl: 4
2:49.84
57.49
Pl: 3
3:50.27
1:00.44
Pl: 4
3
5Mass Velocity TC
Mass Velocity TC [A]
3:56.90
59.05
-
Pl: 5
1:59.02
59.97
Pl: 5
2:59.21
1:00.19
Pl: 5
3:56.90
57.70
Pl: 5
1
6Garmin Runners
Garmin Runners [A]
3:59.72
1:04.40
-
Pl: 6
2:02.21
57.81
Pl: 6
3:02.81
1:00.61
Pl: 6
3:59.72
56.91
Pl: 6
2
7Northport Running Club
Northport Running Club [A]
4:24.02
1:06.52
-
Pl: 7
2:14.84
1:08.32
Pl: 7
3:19.11
1:04.27
Pl: 7
4:24.02
1:04.91
Pl: 7
7



Friday, February 10, 2017

Went there

Fri, 2/10/17-took off

Thurs, 2/9/17-snow storm overnight, but not that bad, just cold and windy.  Accumulation of a couple of inches knocked the track out.  Went there, but it was covered!  No pre-race spring workout today.

Wednesday, February 8, 2017

Time just snuck up

Wed, 2/8/17-
3M run in 21:40.

Tues, 2/7/17-Left a little later than desired for Westtown School's track for a sprint workout.  I wanted to do 9 x 150, but I had time for just 6 on account of being 10 minutes late.  Time just snuck up on me.

The initial plan was to do 3@21-range, 3@20-range, and 3@19-range.  I changed the plan to 2@ each of those ranges.  The rest of 100m walk/100m jog/50m walk would be exactly 2:40.

I managed: 21.6, 21.6; 20.7, 20.7; 19.6, 20.1.

While disappointed in the last 150, I felt this workout was decent.  I hope the snow expected early Thursday doesn't thwart my plans for 100s that morning.

Sunday, February 5, 2017

I thought I would be disqualified

Sun, 2/5/17

3M recovery run in 21:50.

Sat, 2/4/17-

What a Hot Mess!

I competed at the Frank Colden Invitational at Ursinus.  I arrived at about 2:00 for my events, which were scheduled for around 3:30 and 4:30.

I check in with cash in hand and declared my intention to run both the 800 and 200.  I got in a great warmup.  I even had time to roll using the ball and the stick!

During the women's 800, I learned that my name hadn't been listed on the 200 meter roster.  I had either missed check in, which could've taken place during my warmup, or someone had goofed.  Whichever the case, I needed to correct the matter.  I went to the registration table to state my case.  After five minutes of waiting, I was placed into heat 11, lane 1 for the 200.

Having resolved this matter, I needed to spike up and run a few strides since the men's 800 meters was fast approaching.  I was in heat 3 (of 4), lane 12 (of 15).

At the start, four guys were placed "up;" the rest of us were on the back line.  My plan was to run 30.5, 31.5 (62), 32.5, and 33.5 (66) for a 2:08.  The gun went off, and I was knocked around like crazy!  I nearly wiped out!  On the backstretch, I found myself in lane 2 trying to make up ground and cut into lane 1.  When I tried to cut in I got pushed front behind.  I surged a bit coming into the homestretch and was able to cut in.  The time was 30/31.  I got passed and then boxed in.  I started using my elbows and experience to push some of those youngsters aside.  I clipped the back of someone's spikes.  All of this and we weren't yet the 400 meter mark.  I was getting frustrated as I hit 62/63 at the 400 meter mark.  I told myself that I was still on pace to hit 2:08.  That's when I got stuck.  I wanted to say out loud "MOVE."  I pushed through the inside and tried to pick up the pace.  I saw 1:35/1:36 at the 600 meter mark.  I needed a 32/33 last 200.  A repeat of the third lap and then some, the last lap sucked.  I thought I would be disqualified as I nearly pushed a kid out of the way as he died in front of me!  And there it was 2:11.59.  Yuck!

I walked away miffed.  I readied myself for the 200.  Eventually, I'd chat it up with a couple of Swarthmore men.  (I had introduced myself to another student while waiting for the 800.  He was in my heat, in fact.)  There were four in our heat, 11, and I had lane 1.  Blah!  Better than lane 6, I thought.  Boy was I wrong.  Whether tired, heavy legs did me in or lane 1, I didn't expect to be so flat and run so modestly.  My 26.00 was a disappointment and reminder that I will be doing speed work this week on Tuesday and Thursday.  If I am to run in the 54-second range, I need to run some sub-20 150s.

Saturday, February 4, 2017

I felt pretty good

Fri, 2/3/17-took off

Thurs, 2/2/17-Went to Westtown School's track for a modest workout of 5x150 at 800 meter race pace.  22-mid, 22-mid, 22-mid, 23-low, 23-low

Wed, 2/1/17-Ran 4.7M in 34:15.

Tues, 1/31/17-Did hills in WC Borough. The version of the hills workout was different from any I had done with this group.

Hill 1: We did a loop of 500 meters plus 200 meter jog back down to the start (like last week). .44M
Hill 2: We run up the hill and then beyond the usual stopping point by about 65-75 meters...and then back down to the start.  .44M
Hill 3: Regular hill and back down. .35M
Hill 4: Short hill and back down. .16M

We did this series twice.  We stopped at short hill (N. Walnut) to conclude the workout.  About 2.70M in 17:15, or 6:23 pace.  I managed to stick with and eventually edge out Kevin Kelly and John Manion. I felt pretty good.  Ed McConnell, John Callaghan and co. were about 120-140 meters ahead of me.  They must've finished in 16:45 or so.

Mon, 1/30/17-Went to the Y to lift.