hammer these

Fri, 5/31/19-

Went to Y. Did 3 x (mile + 4:00 stretch/lift). The miles were in 8:25, 7:55, and 7:25.

A workout to try:
From Phil Reilly's Facebook: 400-300-200-100 and then 3 x 200 at 2:00 pace or under. Walked/jogged 100 (1:30-2:10) in first set. (59.7,45.4,29.7,14.0) 10 minute break, 30.1,30.2,30.3 with 60 seconds break.

(Phil recently ran 4:50ish all by his lonesome at an all-comers meet and 2:08 in practice.)

Thur, 5/30/19

My workout was going to be 12x200 with a 3:00/200m walk-rest in-between runs.  The goal paces were 3x31, 3x30, 3x29, and 3x28.  I then changed my mind to 2x30, 2x29, 2x28, and 2x27. Today, I managed:
Set 1: 30-low, 30-low
Set 2: 29-mid, 29-low 
Set 3: 28-mid, 28-low
Set 4: 28-low, 28-low

Wednesday, 5/29/19-

Took off

Tues, 5/28-150s! I knew I wasn't going to be able to hammer these, so I accepted that I'd be a second off on average.
Instead of 2x21, 2x20, and 2x19, I figured I'd be 2x22, 2x21, and 2x20.

My runs: 23.3, 21.5; 20.8, 20.4; 20.1, 19.5

Mon, 5/27-Went to Y. Did 3 x (mile + 4:00 stretch/lift). The miles were in 8:25, 7:55, and 7:25.

A workout to try from Anselum LeBourne (posted on Facebook May 26, 2019)

A workout to try from Anselum LeBourne (posted on Facebook May 26, 2019). "Workout today was 3x500 and 2 sets of 3x100. Rest was 8-10 minutes between each 500 trying to run 1.20-1.21 for the first one 1.23-1.24 for the second one and 1.20-1.21 for the third one. Ran 1.20.4, 1.23.6, and 1.21.8. That last one really hurt. 100 were 16.6, 16.2, 16.1, 15.1, 15.5, 15.6."

I'll be working overtime.

Sun, 5/26-To punish myself for yesterday's show of horrors, I went to the track for a workout. Russian intervals. As designed for a high school 2:00 800m runner, Russian intervals consist of 5x(3x300m @ 48 w/jog 100m at 30-sec) with an 800m jog between sets. My plan was to do "modified" Russian intervals: 5x(2x300m @ 48 w/60 sec rest (30 sec walk + 30 sec jog) with an 800m jog between sets. 

Actual: I wound up walk 100m for a rest of between 80 and 90 sec...and my jog between sets was 900m (6:45). And I could manage only three sets.

My runs:
48/47
48/48
48/47

Sat, 5/25-

Competed at the Garden State Twilight  meet in Edison, NJ. I had never competed at this meet, which wound up being an eye-opener. There were a few events with many competitors and some with just a few. Whichever the case, the times were generally amazing (https://results.lexicontiming.com/meets/2223/events). How about 10.55 winning the men's 100m, with everyone else who made it to the finals running under 11 seconds? How about the winner of the women's 100 at 12.05, a time I'd kill for right now? What about 20.81 winning the men's 200? The same guy won the 400 in 46.28, with five other men under 48 seconds! And how about 16 of 26 competitors under 2:00 in the 800? And pro Ce'Aira Brown's effort of 2:01.54, with the great Robbie Andrews watching.

At any rate, this small-scale meet was big-time. 

I had a good warmup for my 100, taking a few laps with 50s teammate Jacques Lucien. After stretching and doing a few starts, I felt pretty good. In fact, I imagined I'd run in the 12.2-range, which was in the neighborhood of my seed time. In the final heat in lane 7, I found myself with no pop, no fizzle. I got smoked. Then again, the heats were preliminary and were seeded with a distribution of times. My 12.74 was perhaps my worst 100m season opener.  A couple hours later at 9:30, I'd run the 200 from lane 2. At least there was a masters runner to my outside in lane 3. Even so, I could not catch him. I felt better in the 200 than in the 100. So, I was disappointed when my time read 25.89.  

Jacques ran well in both events (12.66, 26.10), and Phil Reilly (4:53.56) had a very nice mile.

I have so much work to do that I'll be working overtime.
 

Lightning and the thunder!

Thursday, 5/21/19-

Drove to campus for a workout. Arrived at 6:15 AM for 8x50m (4x50 fly at 400m pace, 4x50 with blocks at 200m pace). Warmed up in the gym. But then...storming outside! Lightning and the thunder!

Wound up doing the workout inside. Did 8x50m (4x50m at 400m pace, and 4x50m at 200m pace, all at fly...and in trainers.

6.9, 7.0, 6.8, 6.6;
6.4, 6.3, 6.4, 6.2

Wednesday, 5/20/19-

Went to the Y, did a mile, lifted for 15 min.

Tues, 5/19/19


2 x (3x150) @ 800m with 50m walk-rest; 3' rest between sets. After the three sets, I took a 5' rest and did 6x50m @ 200m pace.

so I continued

Mon, 5/20/19

Did an easy 4M...usual route...in 31:40. 8:19, 7:51, 7:49, 7:40.

Sun, 5/19/19--10 x 100 recovery stride. Did these in 15-low to 15-mid.

Sat, 5/18/19-

8 x 150 (4 x @ 800 pace; 2 x first 50 @ 800, final 100 @ 400; 2 x first 50 @ 800, second 50 @ 200, and last 50@800). Walk 150m rest.

First four: 24 sec. I was slow on the first one, too relaxed, coming in at 24-mid. The next three were 23-low.

Next two: 8 sec + 13.5 sec=21.5. I was pretty spot on, as I used my watch to take splits.

Next two: I lost track on what I was supposed to do, so I continued with 8 sec + 13.5 sec=21.5.

Simply

Fri, 5/17-took off entirely.

Thurs, 5/16-Went to the Y and simply lifted for about 20 minutes.

A random assortment

Wed, 5/15/19

A sluggish, slightly under the weather me went to the track at 6AM for a workout. Not sure of what I was going to do, I settled on a random assortment: 3x150 (easy), 3x200 (mod, pickups), and 3x100 (easy, med, hard).

150s-all in 22-high
200-all in 29-high
100-14-high, 13-high, 12-high

Tues, 5/14/19-

Went to the Y for 4 x (6:00 of treadmill running @ 8:00/M pace x 4:00 of stretching/lifting)

Mon, 5/13/19-Ran 4M around the Y neighborhood in 30:00

Sun, 5/12/19-Went to the Y for a mile + 15 min of lifting.

Sat, 5/11/19-Went to Hillsborough High School to workout on this beautiful but windy day.   I felt flat today and wound up doing...

6x200 with 3 min rest...three were supposed to be in 30 and there were supposed to be in 28
6x100 with 2 min rest...there were supposed to be in 13.5 and three were supposed to be in 12.5

30-mid, 30-low, 30-low; 28-mid, 28-high, 28-mid
13.8, 13.6, 13.3; 12.9, 12.7, 12.5

As designed

Mon, 5/6-Ran 5.72M around Hillsborough, beginning at the YMCA, in 45:00 (7:52/mile pace). Started at 8:17, then dropped to 8:00, then dropped to 7:48, then went up to 7:49, then dropped down for the rest....

Tues, 5/7-took off

Wed, 5/8.

I figured I could do a "pick up reps" workout, even at 6AM.  As designed for a 2:00 800m high school runner, the workout is 8x400 with 90 seconds rest.  400 #s 1, 3, 4, 6, and 7 are supposed to be 70 seconds, while 400 #s 2, 5 and 8 are supposed to be in 64.  Since I knew I didn't have the guns to do this workout as designed and time was of the essence, I made an important modification. I turned the 400s to 300s.  I wanted #s 1,3,4,6, and 7 to be in 52.5 seconds, or 17.5 seconds per 100 meter.  The faster 300s I wanted to be in 48, or 16 seconds per 100.  I'd take three minutes' rest.  (Nearly exactly two years ago, I took two minutes.)

300: 33/52-low
300: 32/49-low
300: 33/51-low
300: 33/51-low
300: 31/48-low  
300: 33/51-low
300: 33/51-low
300: 31/46-low

Two years ago, I ran the following on two minutes' rest:
300: 34/52-low
300: 30/47-high
300: 34/51-mid
300: 34/51-low
300: 31/47-mid  
300: 34/51-low
300: 34/51-high
300: 31/46-high

Jacked up

Sun, 5/5/19-Went to YMCA for 3 x (mile + 4:00 stretching/lifting). Treadmill miles were in 7:30, 7:30, and 7:30.

Sat, 5/4/19-Met up with Kevin Cooke at GA on this moist morning. We settled on a workout I did with the group on this weekend two years ago:  2x450 plus 3x200. The pace for the 450s was supposed to be 90% race pace. This meant 60.5 across the 400 and 68-low at the 450. The pace for the 200s was supposed to be 85%. This meant 28.75. The rest between the 450s was 10 minutes.  The rest between the 200s was to be 4:00.

450 #1: 29/30 at the 200...61 at the 400...finishing the 450 in 69-low
450 #1: 28/29 at the 200...59/60 at the 400....finishing in 68-low.

Legs not so great.

200s: 29-low, 29-mid, 30-low. 

Left calf jacked up.

Fri, 5/3/19-took off

Thurs, 5/3/19-Went to YMCA for 4 x (mile + 4:00 stretching/lifting). Treadmill miles were in 8:00, 7:30, 7:00, and 6:30.

Penn Relays redux

Wed, 5/1-Went to the track at 6AM for 10x150 with 2:00 rest between efforts. The goal was for me to run the first four in 22-low and the last six in 21-mid.

Tues, 4/30-Went to the Y for 4 x (mile + 4:00 stretching/lifting). Treadmill miles were 8:00, 7:30, 7:00, and 6:30.

Mon-5:50: Ran 4M around the YMCA neighborhood in 30:20.

Sun, 4/28/19-Went to YMCA for 3 x (mile + 4:00 stretching/lifting). Treadmill miles were in 8:00, 7:30, and 7:00.

Sat, April 27-Penn Relays. I arrived in Philly at about 12:00 or so for this time-honored tradition. I got there just in time to see a couple of USA vs. The World events, which were kind of a drag this year. Not much fire power. Blah!

After yesterday's feel-good event, the 4x100, I was ready for some action. On this 60-degree but VERY windy day, I had a good warmup with my teammates beginning at 3:45.

John G and I reported to the paddock a few minutes after Brock and John D'A had. After a few minutes, we were called to head to the start area. 

I was in search of my pop, as I found myself flat and yawning. I felt sleepy....

And the gun went off. John G tussled his way through the pack and seemed to settle into a rhythm. John had just passed the Jamaican runner as he handed off to me in fourth position. 

I took the baton and moved easily around the turn. I could see the guys from Potomac and Garmin ahead of me. At about the 150m mark, a Jamaican runner past me. I told myself not to panic, as stayed with him around the turn. I had told myself not to go out too hard, as I would need something coming down the homestretch on account of the unforgiving wind. I swung into lane 2 on the curve and passed the runner from Potomac. I then pulled even with the guy from Jamaica  and he and I went stride for stride for the final 60-70 meters.  I ran a paltry 55.45. Oh well. I should have gone out faster. The sub-54 in master's 4x400 at Penn Relays continues to elude me.

Penn Relays 2019 M40 4x400MR (c/o Remus Medley)
https://www.facebook.com/remus.medley/videos/vb.1814216410/10211762588299555/?type=2&video_source=user_video_tab

Penn Relays 2019 2019 M40 4x400MR-USATF.TV+

RESULTS

PL	SCHOOL/AFFILIATION	MARK	ATHLETES	ID
1	Southwest Sprinters	3:33.33	Ederick Clark (52.08), Ed Winslow (52.93), Adam Alderton (53.34), Antwon Dussett (55.00)	DB
2	Garmin Runners	3:40.38	Mark Williams (53.38), Braynard Brown (53.80), Peter Kashulines (56.58), Jason Lattimore (56.64)	DC
3	Greater Philadelphia TC	3:42.20	John Goldthorp (55.66), Delvin Dinkins (55.45), John D'Anjou (56.37), Brock Butler (54.74)	DD
4	Jamaica MAA	3:45.28		DA
5	DC Capitol TC	3:50.80	Samuel Lomax (54.60), Charles Iliff (58.78), Jermain Ragin (56.96), Remus Medley (1:00.47)	DJ
6	CPTC New Balance	3:54.45	Andrew Hogue (56.53), John Malone (59.37), Sherman Lau (56.81), Peter Bradley (1:01.75)	DE
7	Mass Velocity TC	4:06.42	Mark Silverman (1:00.91), David Merli (58.00), Jim Matlock (1:09.64), Quinn Park (57.88)	DH
8	Penn State Alumni	4:07.44	Ken Cooper (1:00.23), Jake Bartholemy (1:00.93), Che Arosemena (1:04.28), R.B. Caldwell (1:02.02)	DG
9	Velocity Express	4:08.92	Ryan North (59.61), Eleazar Spratley (1:02.44), Fonzworth Hendrckson (1:07.92), Omar Jefferson-Nelson (58.97)	DF
10	Penn Track Alumni	4:16.38	Gabby Yearwood (59.52), Matt Dechellis (1:04.18), Mike Guastella (1:03.30), Michael Anderson (1:09.41)	DI