hampered hamstrings

Thurs, 7/29

Went to the track at 7:05 AM to complete a short workout of 6x100.  The idea was to do them in 14-mid, on account of my hampered hamstrings. Yes...both.

14-mid, 14-mid, 14-mid, 14-low, 14-mid, 14-low  (took a generous 2:45 between each)

Wed, 7/28-

went to Y with the idea that I would take it VERY easy again and just...

bike for 4:30

stretch for 4:30

lift for 4:30

do ab exercises for 4:30

my hamstring was not good

 Tues, 7/27-

went to Y with the idea that I would take it VERY easy again and just...

bike for 4:30

stretch for 4:30

hit the treadmill for 4:30 (half-mile)

lift for 4:30

do ab exercises for 4:30

After going for less than a minute on the treadmill, my hammy was a mess. It was as if it was about to pop. I had to stop.

Mon, 7/26

went to Y with the idea that I would take it VERY easy and just...

bike for 5:00

stretch for 5:00

hit the treadmill for 5:00 (half-mile)

lift for 5:00

do ab exercises for 5:00

Sun, 7/25

Met up with a small crew at GA. 

Of the workout choices available, Bruce chose...

500, 400, 300, 200, 100. The targets were a reasonable 85 sec, 66, 48, 31, and 15, roughly 84%, 87%, 90%, 93%, and 96% of race pace, a modest 58 sec 400m. 

During the 500, my hamstring was not good. After hitting 85, I convinced myself to take a break. I wound up doing the rest of the workout solo. 47-mid, 30-mid, 14-low. 

Bruce hit 88, 72, 51, 31, and 15.

(now my right hamstring is smarting!)

Fri, 7/23-

Went to the Y.

Biked a mile in 4:30

Stretched for 3:30

Biked a mile in 4:15

Lifted for 5 min

Ab exercises 4:00

Out

Thurs, 7/22-

Went to campus for...

1. Warm-up: 1 mile  

2. Flexibility Exercises 

3. 1 x 350 Speed fast/rest 15 minutes 

4. 4 x 200 Speed 30 seconds/rest=5 minutes

350--13/27-high/43/50.5

15 min rest

30-mid (now my right hamstring is smarting!)

30-mid

31-low

30-low (5 min rest between each 200)

possible plan over next 10 days:

 

possible plan over next 10 days:

Thurs, 7/22-

1. Warm-up: 1 mile  

2. Flexibility Exercises 

3. 1 x 350 Speed fast/rest 15 minutes 

4. 4 x 200 Speed 30 seconds/rest=5 minutes

or

1. Warm-up: 1-mile cross country run 

2. Stretching/flexibility exercises 

3. 4 x 350 (Event Run) Speed 57/58 sec/Rest 10 minutes (first 50 fast, next 150 relaxed, 200 time @ 32/33 seconds. Next l00 pick up. Keep good form over last 50.) 

4. 3 x 200 Speed 34-33-32 sec/Rest=3 minute

Fri, 7/23/21-

Easy

Sat, 7/24/21-easy run

Sun, 7/25/21-

2x200 in 29.xx, 2x150 in 22.xx, and 2x100 in 14.xx. 5 min between efforts.

Mon, 7/26/21

Light @ Y

Tues, 7/27/21

Light

Wed, 7/28/21-

6x100 on turn in 14.0 sec; 3 min rest

Thurs, 7/29

Easy

Fri, 7/30

take off

Sat, 7/31

Keystone Games

Lame, I know.

Wed, 7/21/21 (YMCA at 6:45AM)

6:00 warm up on treadmill... .70M

4:00 stretch

6:00 on treadmill at 7.6 speed... .75M

5:00 lift

6:00 on treadmill at 8.1 speed... .80M

5:00 Abs exercises

6:00 on treadmill at 8.6 speed... .85M  

Tues, 7/20/21

I had planned to try 3x400 in 60.  As I warmed up, and especially as I moved into the first effort, I realized I needed to temper my expectations and go with 3x300. I don't know what I was thinking. I am not in shape for 3x400 in 60', even with 10 minutes of rest between efforts. So, 3x300 it was...with the goal being 46.2, or 90% of a race pace of 56.00. I'd take 9:00 between efforts. Lame, I know.

Trial 1: I got out well, crossing the 100-meter mark in 14/15.  I relaxed on the backstretch, reaching the 200 mark in 30.  As I hit the turn, I tried not to overuse my arms.  I crossed the 300 in 46-mid.

I walked a 500.

Trial 2: Feeling fully recovered after 7:00, I decided to wait until 9:00 to go into the next 300.  I reached the 100 in 14 and the 200 in 29.  Deciding against a 400, I tried to relax over the last 100 and I stopped my watch at the 300 mark and saw 45-high. 

I walked a 500.   

Trial 3: After 9:00, I was ready to go.  I took to the track like I had my pride on the line. I reached the 100 in 14 and the 200 in 29.  I tried to keep pace over the last 100, looking down as I went stride-for-stride with my shadow.  I finished up in 45-mid. 

Mon, 7/19/21-

Mile in 8:25

Stretch

Mile in 7:27

Lift

Mile in 6:36

Lift/Stretch

Mile in 5:58

Abs

Hamstring issue persists

ice bath

 

Sunday, 7/18/21

Went to GA to meet with the crew. Several of them had planned to run at yesterday's unusual meet at Franklin Field, home to Penn Relays, but many could not because of terrible weather. Some of the events went off, but after two rain delays the meet was postponed to 10AM today. 

Today Andrew and I would follow Rob's lead and do what his coach ordered: 3x200 at 90% (of Rob's) 400 race pace. 59 sec=32.45.

After the first effort, which I led in 32.4, Rob wanted to go a bit faster. Knowing my hamstring is still shot, I relinquished the pace position to him. After 8:00 rest, we got to it and hit 29.6. For the third effort I crossed the line at 28.6. 

John and Bruce did a 350TT in 49-low and 52-high/53-flat, respectively, prior to our first 200. They then joined us for our last 200.

Once at Wake Coffee, we hung out, then watched some of the Franklin Field meet action on FloTrack via iPhone. Got a chance to see Ajee Wilson run 1:57.xx in the fast heat of the men's 800, with ageless master's phenom Mark Williams posting 1:58.xx.

At JC's urging, I took a 15-minute ice bath once I got home.

Saturday, 7/17/21-

Went to the trail on this hot and humid morning (10:00, 90 degrees) to do my customary 4.25M.

Started out at 9:00 for mile 1, then hit 8:15 for mile 2, and then reached 7:45 for mile 3. And then I stopped to take my short off and rest my weak hamstring and remove my shirt. I continued for a couple of minutes. then stopped again. I continued, hit mile 4 in 31:55 (6:55), and then finished up in 33:30. Not a good start to the running week!

Call it the Nick Symmonds 800m race prediction workout.

Fri, 7/16/21-

Arrived at Hillsborough's track at just before 6AM. Planned for 3x400 at date 800m race pace (~69) with 4:00 rest. Call it the Nick Symmonds 800m race prediction workout.

71.2

68.6

67.4

average time: 69...2:18.

Thurs, 7/15/21

Mile in 8:25

Stretch

Mile in 7:27

Lift

Mile in 6:36

Abs exercises

Ran the hilly property

 Wed, 7/14

Mile in 8:25

Stretch

Mile in 7:27

Lift

Half-Mile in 2:59

Tues, 7/13-at Glasbern

Ran the hilly property. 3M in 27:00

Mon, 7/12-

Wanted to get in a track workout before heading to Glasbern in the Lehigh Valley. Track was being used..., even though I left and returned. Would up using the Y. Wanted to do 4x600. Didn't feel great after warm up. Managed only warm up and one 600. Worried about hamstring.

Sun, 7/11-

Met up with teammates at GA. Did not want to aggravate injury. Wound up running alone but doing a "shadow" of what they were doing. Easy 300, 200, 150, 100...5 min break. 39-low, 32-low, 22-mid, 14-high.

Fri, 7/10

Stretch. Lift. Drills.

 Thurs, 7/8

Mile in 8:25

Stretch

Mile in 7:27

Lift

Mile in 6:36

Wed. 7/7

Mile in 8:25

Stretch

Lift

Drills

Tues, 7/6

Mile in 8:25

Stretch

Mile in 7:27

Lift

Mile in 6:36

Abs

Half-Mile in 3:00

Not a good start to the running week!

Monday, 7/5/21-

Went to the trail on this hot and humid morning (11:00, 85 degrees) to do my customary 4.25M.

Started out at 8:25 for mile 1, then hit 7:55 for mile 2, and then reached 7:25 for mile 3. And then I stopped to take my short off and rest my weak hamstring. I continued for a couple of minutes, then stopped again. I continued, but then stopped at the four mile mark, having covered the fourth mile in 6:55. I then finished up in 32:00. Not a good start to the running week!

Sunday, 7/4/21-

Traveling from Hawaii

Hamstring issue persists

Sat, 7/3/21

Mile in 8:25

Stretch

Mile in 7:27

Lift

Mile in 6:36

Lift/Stretch

Mile in 5:58

Abs

Hamstring issue persists

Fri, 7/2-

Took off today. Hawaii.

Got up super early this morning (3:15AM) with Davirah to make the 90-min trek to a volcanic mountaintop, Haleakala, at 10,000+ feet elevation and 45F to watch the sun rise. We were overwhelmed and awed looking across and down at the clouds as the sun rose to meet our gaze.

beachfront

 Thurs,7/1/21-Hawaii

Went to the fitness center...again (6:30AM)

Mile in 8:25

stretch for 5:00

Mile in 7:00

lift for 5:00

1/4 mile in 1:25 (11.1 setting)

rest for 3:00  

1/4 mile in 1:18 (11.6 setting)

5:00 ab exercises

Wed, 6/30/21

Ran on the walkway the beachfront resort properties...3.2M in 25:00

Started at 8:20 mile and then ended at 7:00ish