Heart of Penn Relays

Mon-5-1-17

Ran around the neighborhood.  About 4.3M in 33:20.

Sun-4-30-17

Went to the Y and did 3x1 mile with 4-min lifting between sets.
donut track-6:35
treadmill-6:35
donut-5:50

Sat-Penn Relays.

Got to Franklin Field at 11:30.
Had to wait an hour for teammates to show.  Regional rail troubles.
Finally made my way to seating area....
Event scheduled for 5:20.
Made our way to the lower fields at 3:40, with the goal of an hour of warmup and a 4:40 arrival at the paddock.
Felt good on this 80-something degree day.  A little humid and a little windy.
Stretched really good and lubed up with Icy Hot!  Yes.
Arrived in paddock area at 4:50 and we were called pretty immediately, as the meet was running almost 10 minutes ahead.
Once trackside, it became obvious several teams were missing.  A few teams would show before we hit the race line.  Mark Williams's squad would be too late.

John got out nicely and maintained an even race, handing the baton to me in a close 4th place.  I cut into the lead of Sherman Lau of Central Park TC.  I kew Gomes and Dusset were out of my league.  I didn't feel like I was going particularly fast, but I felt smooth.  The guy from Potomac blew by me 150 into the leg, but I kept within striking distance, closing on him in our final meters.  54.19.  Not the 53.xx I was hoping for, but not bad either.  Nick and Chuck ran strong legs, each running somewhat solo.  They had heart.  (USA Masters--World Record.  OMG!)

M40 4x400 Meter Relay-Penn Relays 2017
M40 4x400 Meter Relays 2017-GPTC video

RESULTS

PL	SCHOOL/AFFILIATION	MARK	ATHLETES	ID
1	USA Masters	3:22.79	Karnell Vickers (54.10), Mark Gomes (48.88), Lee Bridges (51.56), Allen Woodard (48.27)	N
2	Southwest Sprinters A	3:24.50	Robert Thomas (53.89), Antwon Dusset (48.67), Gabriel Fuzat (50.25), Khalid Muluzim (51.70)	A
3	Greater Philadelphia TC	3:42.73	John Curtis (54.72), Delvin Dinkins (54.19), Nick Damalas (56.82), Chuck Kruelle (57.02)	C
4	CPTC New Balance	3:43.82	Andrew Hogue (54.67), Sherman Lau (55.69), John Milone (58.55), Neil Fitzgerald (54.92)	E
5	Sprint Masters	3:47.86	JaBari Livingston (58.46), JD Williams (56.85), Garfield Williams (58.45), Ari Rodriguez (54.11)	B
6	Penn Track Alumni A	3:52.37	David Allison (57.20), Gabby Yearwood (59.64), Kale Coleman (56.88), Damon Manning (58.66)	K
7	Mass Velocity TC	3:54.13	Gary Rossen (58.15), Mark Silverman (1:01.03), Bill Chambers (58.70), Quinn Pack (56.26)	I
8	Potomac Valley TC	3:55.51	Brad Dittmar (55.87), Sam Lomax (53.00), Raymond Hall (1:05.77), James Barr (1:00.89)	F
9	TNT International TC	3:58.73	Junior Hyman (59.83), Charles Sawyer (1:02.39), Ulrick Exantus (1:00.73), Kevin Bowen (55.79)	J
10	D.C. Capitol TC	4:02.68	Remus Medley (57.95), Chas Iliff (1:00.99), Rodney Timpson (56.58), Joe Bruno (1:07.18)	H
11	Penn Track Alumni B	4:16.08	Matthew DeChellis (1:02.28), Joe Devine (1:02.16), Matthew Manion (1:02.73), Michael Anderson (1:08.92)	M
12	Alabama Express	4:36.33	David Ash (1:03.83), Lance Forest (1:13.04), Derrick Livingston (1:10.40), Reggie Hill (1:09.08)

Fri-Took off