Did not feel especially good

Wed, 1/30-took off.

Tues, 1/29-

Decided on an early AM track workout, the first in five or so weeks...since injury. The plan was to warm up well and do 6x150: 2 @ each of 22, 21, 20. 2:00 rest

Did not feel especially good. 22-high, 22-low, 21-mid, 21-low, 21-low, 21-low.

Perspective

January 28, 2019:

Early AM at Y.
Treadmill
5 min on 7.1 speed, stretch for five min
5 min on 7.6 speed, stretch/lift for five min
5 min on 8.1 speed, lift for five min
5 min on 8.6 speed, lift for five min

January 27, 2019
The plan was to head to Hillsborough HS in lieu of the meeting up with the guys at GA. I'd do 12 x 200 at 30 seconds with a 2:00 rest.  My rest hovered in the 2:10-2:15 range.  My runs were: 30.6, 30.4, 30.2, 31.4, 30.8, 30.5, 30.8, 31.2, 30.6, 30.8, 30.5, 29.5. 

I'd say this is 2:10 800m work.  If I am going to take 2:00 of rest, then these 200s need to be sub-30. It was a tough workout! I am not quite as conditioned as I need to be. The January 2014 version of this workout provides good perspective.

5 min

1/26/19-
Early AM at Y.
Treadmill
5 min on 7.1 speed, stretch for five min
5 min on 8.1 speed, stretch for five min
5 min on 9.1 speed, lift for five min

1/25/19
Early AM at Y.
Treadmill
5 min on 7.1 speed, stretch for five min
5 min on 7.6 speed, hamstring exercises for five min
5 min on 8.1 speed, lift for five min
5 min on 8.6 speed, lift/drills for five min
5 min on 9.1 speed, lift for five min 

Managed

Wed, 1/23-workout at Lawrenceville.

Met with Chuck S. Warmed up well and prepared for what I had hoped would be 5x400 in 65 with 6:00 rest between, followed by 5x200 in 30 with 3:00 rest between efforts. I managed only three of each.

Too ambitious, plus I was a little tight...hamstring and sore. ARGH

66-low (33/33)
64-mid (31/33)
63-high (31/32)

30-high
30-mid
30-low

Tues, 1/22-YMCA.

Treadmill
Mile in 8:30, stretch for four min
Mile in 8:00, stretch/lift for four min
Mile in 7:30, lift for four min
Mile in 7:00, lift for four min

Mon, 1/21-Took off. MLK volunteering

move to the treadmill

Sun, 1/20-

Went to the Y late this morning for an ambitious workout. My plan was to warm up a mile, stretch thoroughly, do a few exercises, then move to the treadmill for 10 x 400/.25M repeats...with 2 minutes' recovery.

The first two would be at speed 10, with a 8% incline, the highest.
The second two would be at speed 11, with a 6% incline.
The third two would be at speed 12, with a 4% incline.
The fourth two would be at speed 13, with a 2% incline.
The last two would be at speed 14, the higher speed, with a 0% incline.

1st two on setting 10 (~6:00/mile setting): 1:31...feels like 5:02/mile pace equivalent effort
2nd two on setting 11 (~5:30/mile setting): 1:25...feels like 4:51/mile pace equivalent effort
3rd two on setting 12 (~5:00/mile setting): 1:19...feels like 4:42/mile pace equivalent effort
4th two on setting 13 (~4:30/mile setting): 1:13
last two on setting 14 (~4:00/mile setting): 1:07

I cooled down a half-mile.

I then lifted for a bit.

Sat, 1/19-

Had my inaugural workout with Black Men Run in Newark (Weequahic Park). The first 2.1M loop was at an especially relaxing 10:00 pace (21:00); the second 2.1M loop was faster...in 17:45 for the two of us who pushed the last mile. 4.2.

Mile 1: 10:15
Mile 2: 9:45
Mile 3: 8:45
Mile 4: 7:45
last portion, as in first leg of mile 5...7:00

Fri, 1/18

Early AM: mile on treadmill (8:30), hamstring exercises, mile on treadmill (7:30), lifting, stretching, hamstring exercises

Perhaps I'm en route

Thurs, 1/17-

Early AM: mile on treadmill (8:30), hamstring exercises, mile on treadmill (7:30), lifting, stretching, hamstring exercises

Wed, 1/16-

Early AM: mile on treadmill (8:00) lifting, stretching, hamstring exercises

Evening: Met with Chuck S. and Keith, another teammate, at Lawrenceville at 6:30for a workout indoors. They arrived before I did and managed a good warm up. After a thorough warmup myself, I joined them on their second 200, which was supposed to be slightly faster than their mile race pace. Training for the Hartshorne Mile, this meant about 39 seconds. I did 39, 38, 37, and 38 with them...just to get my legs going after a track hiatus. We took precisely 3 minutes' rest between each effort. I then took it down a notch, posting 29-high, 28-high, and 29-mid. I felt pretty good. Perhaps I'm en route to a full recovery.

Tues, 1/14-

took off

Trying...still

Mon, 1/14-

Early AM: mile on treadmill (8:00), hamstring exercises, mile on treadmill (7:30), lifting, stretching, hamstring exercises

Sun, 1/13

mile on treadmill (8:30), hamstring exercises, mile on treadmill (7:30), stretching, lifting, mile on treadmill (6:30), hamstring exercises

I was in no condition to run

Fri, 1/11-

Early AM: mile on treadmill (8:00), hamstring exercises, mile on treadmill (7:30), lifting, stretching, hamstring exercises

Thurs, 1/10

Early AM: mile on treadmill (8:30), hamstring exercises, mile on treadmill (7:30), stretching, lifting, mile on treadmill (6:30), hamstring exercises

Wed, 1/9

Early AM: mile on treadmill (8:30), hamstring exercises, mile on treadmill (7:30), lifting, stretching,  mile on treadmill (6:30), hamstring exercises

Tues, 1/8

Early AM: mile on treadmill (8:30), hamstring exercises, mile on treadmill (8:00), lifting, stretching, mile on treadmill (7:30), hamstring exercises

Mon, 1/7

Early AM: mile on treadmill (9:30), hamstring exercises, mile on treadmill (9:00), lifting, stretching,  hamstring exercises

Sun, 1/6

Biked at YMCA.

Sat, 1/5

Still in Jamaica; biking, lifting, stretching,  hamstring exercises in the fitness center.

Fri, 1/4

In Jamaica; biking, lifting, stretching,  hamstring exercises in the fitness center.

Thurs, 1/3

In Jamaica; biking, lifting, stretching,  hamstring exercises in the fitness center.

Wed, 1/2

En route to Jamaica. No workout.

Tues, 1/1

Iced hamstring 4-5x30 min

Mon, 12/31

Iced hamstring 4-5x30 min

Sun, 12/30

Wayne, Chuck S., and Bruce came by to pick me up to head to The Armory for Sprint Night, Wayne arriving with two nails in his tires! Chuck decided to drive, while Bruce and Wayne just parked their cars.

Our goal was to arrive at the venue at 4:00, as Wayne's 60m was scheduled for 5:00. When we arrived, we met up with several of our other teammates, some trickling in hours later. All told, there were about 10 of us (Wally, John Curtis, John Goldthorp, Ross, Chuck K, newcomer Brock Butler, in addition to the ones named above).

Preregistered, I checked in, and then I checked my name on the competitors' sheets to declare my intention to run both the 400 and 200.

I sat around for a while and then decided to do an 800 to warm up my sore hamstring, pinched a couple of weeks prior. The guys kept asking me if I would race, given what they knew of my impending injury. After lubing up with Icy Hot, Tiger Balm, and Arnicare generously, I stretched for a while as the 60mh and 60m were being contested. With a few minutes before the start of the women's 400, I decided to do some strides and sprints in order to determine if I should run.

I decided I would run.

When I checked in, I saw that I was in lane 4 in perhaps heat 8. John Curtis would be to my immediate outside in lane 5, and Brock Butler would be in lane 2. As we were registering, John G. showed up and angled to get into the race. It seemed he had been successful, with only perhaps 15-20 minutes before the start of the race.

When my heat was called, I made my way to lane 4. BUT, then I was immediately removed from the heat. I had been scratched, with John inserted into my place! The officials argued I had not declared I would run. What the.... I argued my case. In the end, the officials removed John and me and placed us into the final section, 11, me in lane 6, John G. in lane 5. I was disappointed, miffed even.

As it turns out, this was a blessing in disguise. The gun went off, and I felt my hamstring pinch me 50 or so meters into the race. Knowing that I had promised my teammates and myself that I would stop if I felt pain, I pulled up just beyond the second turn, at the 175-meter mark. I had injured my hamstring for real! John had pulled even heading into the straightaway, and I just let him go rather than succumb to ego. He would go on to win the heat in an uncontested 56.13. In heat 8 action, Brock (56.51) would nip John C. (56.86) at the line. In a field of 55 competitors, I was the only DNF. How lonely!

I was in no condition to run the 200. Instead I iced using the frozen water bottle I had brought with me.

Sat, 12/29

Took off