Wednesday, May 1, 2019

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

PLSCHOOL/AFFILIATIONMARKATHLETESID
1Southwest Sprinters3:33.33Ederick Clark (52.08), Ed Winslow (52.93), Adam Alderton (53.34), Antwon Dussett (55.00)DB
2Garmin Runners3:40.38Mark Williams (53.38), Braynard Brown (53.80), Peter Kashulines (56.58), Jason Lattimore (56.64)DC
3Greater Philadelphia TC3:42.20John Goldthorp (55.66), Delvin Dinkins (55.45), John D'Anjou (56.37), Brock Butler (54.74)DD
4Jamaica MAA3:45.28DA
5DC Capitol TC3:50.80Samuel Lomax (54.60), Charles Iliff (58.78), Jermain Ragin (56.96), Remus Medley (1:00.47)DJ
6CPTC New Balance3:54.45Andrew Hogue (56.53), John Malone (59.37), Sherman Lau (56.81), Peter Bradley (1:01.75)DE
7Mass Velocity TC4:06.42Mark Silverman (1:00.91), David Merli (58.00), Jim Matlock (1:09.64), Quinn Park (57.88)DH
8Penn State Alumni4:07.44Ken Cooper (1:00.23), Jake Bartholemy (1:00.93), Che Arosemena (1:04.28), R.B. Caldwell (1:02.02)DG
9Velocity Express4:08.92Ryan North (59.61), Eleazar Spratley (1:02.44), Fonzworth Hendrckson (1:07.92), Omar Jefferson-Nelson (58.97)DF
10Penn Track Alumni4:16.38Gabby Yearwood (59.52), Matt Dechellis (1:04.18), Mike Guastella (1:03.30), Michael Anderson (1:09.41)DI


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