12/31-In NJ. Went to Mountainview Park for an easy 3M run. 23:45 (8:20, 7:50, 7:35)
12/30-Mile warm up, followed by some hills. 5 x gradual, longer hill (200m) (39, 38, 36, 37, 35) and 5 x steeper, shorter hill (60m) (between 12.5-13.0)
12/29-.95M warm up in 7:45.... Strength work in Vare. .95M back home in 7:35
12/28/22-
On this 44-degree day, Andrew and I planned for the "pick-up reps" workout: 8 x 400, with runs 2, 5, and 8 faster than the others. The rest between reps was supposed to be 2:30 minutes. Initially, we said we'd shoot for 76 on the slower ones (1,3,4,6, and 7) and 68 on the faster ones.
Needless to say, we began the workout off pace:
Run 1: 78-low
Run 2: 72-low
After a brief discussion, we agreed to go with 80 on the slower ones and 70 on the faster ones. Andrew would lead the slower ones, while I would take the faster ones.
Run 3: 80-low
Run 4: 80-mid
Run 5: 71-mid
Run 6: 80-high
Run 7: 80-low
Run 8: 71-low
Our rest ranged between 2:30-2:45.
This workout proved harder than I thought. This performance would have been the equivalent of my workout to open the season. I recalled the days when I was in 800m shape and could do the faster ones in 64 and the slower ones in 72. That's about two seconds less per 100!
12/26/22-After receiving a text from John at 2:15 that the traffic was superheavy, I started en route to The Armory...at about 2:40. My ETA for the 5:00 start initially said 4:32. As I made my way, the ETA ticked upwards. 4:42, 4:52, and then 5:02 and 5:12 as I neared the NYC exits. The traffic was bumper-to-bumper. I wound up taking an exit I had never taken before and making my way to the George Washington Bridge and route 9 by cutting through a series of NJ towns. By the time I arrived at the Columbia University parking lot, it was 5:12. I jogged to the building, hit the restroom upon arrival, then hit the arena. By the time I got upstairs it was about 5:18. I checked in for the 400m upon arrival and started jogging immediately, not spending any time connecting with pleasantries. As I made my way around the track, I could see that section five of only eight sections of the 60 was on the track. I covered just 4 laps, 800m, and started stretching. By this time, 400m competitors were called. I lubed up with analgesic and kept stretching. As the women hopped on the track, I made my way over, knowing that I would be in heat 5 (with a modest but realistic seed time of 59.95) in lane 5. After the two heats of women, I donned my spikes and did some pickups in the warm-up area. While I felt rushed, I seemed sufficiently loose.
I made my way over to the staging area once heat 3 of the men was up. It was about 5:45. I joined several of my teammates: Rob Ciervo, Nick Damalas (who didn't arrive until 5:35!), Wally Hernandez, and Ray Parker. Made conspicuous by his absence was John Curtis, who I later learned was still en route. Rob and Nick were in heat 4. When the gun went off for their heat, competitors in heat 5 were instructed to hop on the track. I watched their race with interest. Rob had the lead at the 200m mark, but Nick was tracking him with confidence. Coming down the homestretch Rob showed a bit of fatigue as Nick edged him out at the line. This gave me some motivation.
I was in lane 5 with no one to my outside. I decided not to use starting blocks. I knew I needed to be assertive but not aggressive. (I wasn't in sufficient shape to be aggressive!) I broke the cones first and hit the 200 mark in 27.91. Running within myself, I could scarcely sense anyone immediately behind me. The final time, 57.91, was a bit of a surprise given my current fitness level. Admittedly, my goal, however modest, was to break 60 seconds! 27.91/30.00=57.91 isn't that bad. 400m race
Knowing the 200 was just around the corner, I checked in. I kept my spikes on for a while, but then thought better of it since I was in heat 15, lane 5 (again). (After posting 57.91, I wondered if my 28.82 seed time was perhaps too modest.) I wound up having about 45 minutes or so to recovery. Rob and Nick would have none of it; they weren't up for another race, much less a 200 on less than an hour's rest. Wayne and Jacques would find themselves in heats 10 and 11, respectively. I hung out with them in the infield beforehand and passed the time with an awkward conversation or two with other competitors. I jogged around a bit as well, trying to keep myself loose.
After Wayne and Jacques finished their efforts, 26.69 and 25.80, respectively, I put on my spikes and made my way over to the staging area. When it was time, I stepped onto the track. I didn't need to adjust my starting blocks too much. In fact, I left the pads intact and simply softened the angle placement of the blocks. I got out okay when the gun blasted. Perhaps I relaxed too much, as I sensed someone coming on from the inside as we hit the homestretch. I got nipped at the line. 26.39 vs. 26.46. All in all, it was better than I had hoped. And...I was glad to be back. And...I was glad I didn't sustain an injury!
12/25/22-Pre-race effort:1M to Vare. Stretched. .5M back to Jennings.
12/24/22-took off
Wed, 12/21-Mile to gym in 7:35. Strength work. Mile back home in 7:30.
Tues, 12/20-Mile warm up. Stretched in the Commons. Did 10 hills (~60m) behind the Commons. Forgot my watch!
Mon, 12/19-1.08M to gym in 8:20. Strength work. 1.08 back home in 8:15.
Sun, 12/18-
Did 2x200, 2x150, and 2x100 with Bruce, John, and Andrew. Chuck K. did the 200s and 150s. Wayne did his own thing and Chuck K. joined him for what appeared to be 80m pick-ups.
The goal paces were 31/32 for the 200, 21/22 for the 150s, and 14/15 for the 100s.
I managed 31-high, 31-low, 21-high, 21-low, 13-mid, 14-low. We averaged 3:00-3:30 rest time between efforts.
John's speed is there; he easily outpaced the group. Bruce pulled up lame on the second 100m. Hope his hamstring is okay.
About 10 of us (Bob, Chuck K. Chuck S, Wayne, Bruce, John, Alison. Sioban, Andrew and his daughter) enjoyed breakfast at Jennings House. It was awesome, as we enjoyed each other's company and celebrated Alison's birthday.
Fri, 12/16/22
Ran .6M to Vare (4:40)
Strength work, including box jumps
Ran back home .6M in (4:40)
Thur, 12/15/22-Did 6x150, three fewer than the 9 I have done this time of year the last few seasons. I jogged over to campus dropped my bag in the Rorer Science Building, then headed to the track to continue my warm up. After three laps around the field, I'd head back to Rorer for stretching (indoors). After a modest period of stretching, I headed to the track. I was 6:40 at this point.
The goal was 6@22, with a rest-walk across the field and back to the start. This wound up being between 2:20 and 2:30.
22-high, 22-mid, 22-mid, 22-mid, 22-low, 21-highWed, 12/14/22-took off
Tues, 12/13/22-
Ran 1.06M to Vare (8:00)
Strength work, including box jumps
Ran back home 1.06M in (8:00)
Mon, 12/12/22
Ran 1.06M to Vare (8:05)
Strength work, including box jumps
Ran back home 1.06M in 7:50
Sun, 12/11/22
Bruce, Andrew and I did
2x100m (:15.xx) walking recovery equal to running distance
2x200m (:32/33) walking recovery equal to running distance
2x300m (:53/54) walking recovery equal to running distance
2x200m (:32) walking recovery equal to running distance
2x100 (:14-mid/14-low) walking recovery equal to running distance
Sat, 12/10/22
Ran 1.06M to Vare (8:05)
Strength work, including box jumps
Ran back home 1.06M in 8:05
Fri, 12/9/22
Took off
Thurs, 12/8/22
2x100m (:15.xx) walking recovery equal to running distance
2x200m (:32/33) walking recovery equal to running distance
2x300m (:53/54) walking recovery equal to running distance
Wed, 12/7/22
Ran 1.06M to Vare (8:05)
Strength work, including box jumps
Ran back home 1.06M in 8:05
12/5/22-Tues, Jogged a mile. Made my way inside the MS. Stretched in one of the practice rooms. I then made my way out to do 6 hill repeats on the pavers leading up to the tennis pavilion. The length, according to my watch, was .12M+/200m, if you start from the street. I covered the distance in 37-40 sec. My recovery was jogging back down in 2:00.
12/4/22-Mon, Mile warm up. Stretched in Vare. Strength work. Mile cool down,
12/3/22-Sun, While John and Bruce did a 300M time time in 42.1 and 45.1, respectively, I managed my own efforts: 4x100 (15 sec) and 4x150 (22/23), 3 of them, pick-up style, with John and Bruce.
12/3-2.3M
8:25 first mile.
Proceeded at 8:00 pace for second mile.
1.5M into the run, I turned to doing a fartlet.
Finished up in 18:15. (2.3M)
400 meter training blends pacing and fatigue management during workouts for sprinters. 400 meter training requires developing multiple energy systems physiologically because the race requires both the anaerobic (70%+) and aerobic (40%) energy systems. 400m training workouts should include sessions using these different energy systems.
In a typical race, the highest velocity levels during the 400 meter are reached near 150 meters, with minimal deceleration occurring from 150 meters to 300 meters, followed by another drop off in speed during the last 100 meters, running at different paces requires different sprint mechanics.
The 400m training program includes strength training, plyometrics, and medicine ball exercises.
Running percentages based on 400m personal best of 50 seconds; adjust the times based on the personal best or goal time of each athlete.
This 400m training plan is a 10 week program; the sprint training course has a complete 16 week 400m training plan and 16 week plans for 100m/200m and 200m/400m athletes.
Monday
5x250m at 85-90% (30-44 seconds) with 90 seconds rest
Plyometrics and medicine ball
Tuesday
Fartlek Run: 10 to 15minutes (45 seconds easy + 15 seconds at 75%)
Strength training (60-70%)
Wednesday
7-8x300m at 75-80% (48-56 seconds) with 3 minutes rest
Thursday
2x100m (:13) walking recovery equal to running distance
2x200m (:28) walking recovery equal to running distance
2x300m (:52) walking recovery equal to running distance
2x200m (:28) walking recovery equal to running distance
1x300m (:52) walking recovery equal to running distance
Friday
1x 400m-300m-200m-300m-400m at 70-75% with 90 seconds rest
Plyometrics and medicine ball throws
Saturday
3x jog 400m-walk 200m-stride 200m-walk 200m repeats
8x100m build ups with walking the curves
10-12 minutes continuous run
Strength training (60-70%)
Monday
6x250m at 85-90% (45 seconds or under) with 90 seconds rest
Plyometrics and medicine ball throws
Tuesday
Fartlek Run: 15 to 17 minutes (45 seconds easy + 15 seconds at 75%)
Strength training (60-70%)
Wednesday
10x300m at 75-80% (48-56 seconds) with 3 minutes rest
Thursday
2x100m (:13) walking recovery equal to running distance
2x200m (:28) walking recovery equal to running distance
2x300m (:52) walking recovery equal to running distance
2x200m (:28) walking recovery equal to running distance
1x100m (:13) 5 minute rest
1x500m at 75%
Friday
1x400m-300m-200m-300m-400m at 70-75% with 90 seconds rest
Plyometrics and medicine ball throws
Saturday
3x jog 400m-walk 200m-stride 200m-walk-200m repeats
7-10x100m build ups with walking the curves
10-15 minutes continuous run
Strength training (60-70%)
Coaching Note: 400m training workouts need to include exercises for maximum velocity development including vertical jumping movements, jumps converting horizontal to vertical forces, and other explosive movements that require high rates of force development in a short period of time.
Monday
1x500m at 80-85% (1:27-1:35) with 3 minutes rest
2x400m at 80-85% (68-74 seconds) with 3 minutes rest
3x200m at 85% (32-35 seconds) with 3 minutes rest
Plyometrics and and medicine ball throws
Tuesday
Competition
OR
6x100m build ups with walking the curves
3x200m at 90% with 3 minutes rest
4x400m relay open exchanges every 100m x4 at 75%
Strength training (60-70%)
Wednesday
6x300m at 75-85% with 100m walking recovery
Thursday
3x300m at 75%-100m jog-100m sprint at 95% with 300m walking recovery
Friday
8 x 150m from blocks at 95% (22-25 seconds) with 2 minutes rest
Plyometrics and medicine ball throws
Saturday
600m–400m–200m–100m at 75% with walking 200m recovery
12-15 minutes continuous run
Strength training (60-70%)
Monday
2x 4x300m at 85-90% (46-50 seconds) with 3 minutes rest + 5 minutes rest between sets
Strength training (75-85%) and medicine ball
Tuesday
Competition
OR
10x100m build ups with walking the curves
4x400m relay open exchanges every 100m x4 at 75%
Wednesday
1x500m at 95% with 1 minute rest
1x100m at 100%
Thursday
300m-200m-150m-100m at 75-80% with walking 200m recovery
Friday
4-6x block starts at 85% (up to 50m)
4x100m relays exchanges
Strength training (70-80%) and plyometrics
Saturday
Fartlek Run: 15 to 17 minutes (40 seconds easy + 20 seconds at 75% of 400m pace)
6-10x100m build ups with walking the curves
Monday
3 x 300m at 85% (52 or faster) with 5 minutes rest
2 x 200m at 80-85% (:31 or faster) with 2 minutes
1 x 500m at 95%
Strength training (75-85%) and plyometrics
Tuesday
5-8x flying 20m build up and 40m at 75-85% with 2 minutes rest 4x100m relay exchanges
Wednesday
3x300m at 75% +100m sprint at 90% with 300m walking recovery
Thursday
Competition
OR
5x150m at 90% with 2 minutes rest (21-24 seconds)
5-8 minute rest
3-5x150m from blocks at 95% with 3 minute recovery (20-22 seconds)
Friday
5-8x flying 20m build up and 60m at 75-85% with 2 minutes rest
Strength training (70-80%) and medicine ball throws
Saturday
3x300m at 85% (:52 or faster) with 3 minutes rest
2x200m at 90% (:31 or faster) with 4 minutes rest
1x150m at 95%
Monday
2x600m + 200m walk + 200m (goal = within 2-4 seconds 800m) with 10-15 minutes rest
Strength training (70-80%) and plyometrics
Tuesday
8x150m at 75-80% with 90 seconds rest
4x100m relay exchanges
Wednesday
3x300m at 90% +100m sprint at 95% with 300m walking recovery
Medicine ball throws
Thursday
4-6x block starts up on the curve up to 50m with 2 minutes rest
5-8x flying 20m build up and 60m at 75-85% with 2 minutes rest
4x400m relay exchanges
Friday
Competition
Saturday
Fartlek Run: 15 to 17 minutes (40 seconds easy + 20 seconds at 75% of 400m pace)
6-10x100m build ups with walking the curves
Strength training (70-80%) and plyometrics
Coaching Note: Intensive tempo training are at 75-94% intensity with running between 15 and 90 seconds in duration (100 meters to 600 meters). 400m training workouts include intensive tempo training with lower intensity training and incomplete recovery designed to improve specific endurance.
Learn more about tempo training
Monday
2x500m + 300m walk + 300m (goal = within 2-4 seconds 800m) with 10-15 minutes rest
Strength training (70-80%) and plyometrics
Tuesday
4x150m at 75-85% with 1 minute rest
1x300m at 75% with 7 minutes rest
1x100m at 100%
3x100m from blocks 95% with 2 minutes rest
1x200m from blocks 95% with 3 minutes rest
1x250m at 90%
Medicine ball throws
Thursday
3x350m at 75% + 50m at 100% with 3 minutes rest
Relay exchanges
Friday
Competition
Saturday
2x100m at 80% with 2 minutes rest
3x200m at 80% with 3 minutes rest
2x250m at 80% with 4 minutes
Strength training (70-80%) and plyometrics
Monday
4-5x300m at 90%+ with 3 minutes rest
Tuesday
4-6x block starts up on the curve up to 50m with 2 minutes rest
5-8x flying 20m build up and 40m at 75-85% with 2 minutes rest
Relay exchanges
Strength training (70-80%) and plyometrics
Wednesday
6x200m negative split last 100m at 90-95% (goal = +2 seconds) with 4 minutes rest
Thursday
4-6x block starts up on the curve up to 50m with 2 minutes rest
5-8x flying 20m build up and 40m at 75-85% with 2 minutes rest
Relay exchanges
Friday
Competition
Saturday
12x100m build ups with walking the curves
Strength training (70-80%) and medicine ball throws
Monday
4-8x200m at 95% with 200m walking recovery
Strength training (70-80%) and plyometrics
Tuesday
4-6x300m at 70% with walking 100m recovery
Wednesday
6x120m build ups with 2 minutes rest
Relay exchanges
Strength training (70-80%) and medicine ball throws
Thursday
2-4 x block starts up to 40m
8x100m at 85% with 2 minutes rest
1x300m at 75%
Relay exchanges
Friday
Competition
Saturday
5-8x flying 20m build up and 80m at 85% with walking 100m recovery
Strength training (50-60%) and plyometrics
Coaching Note: During the late season, 400m training workouts will includes training within the entire speed endurance continuum (80-150 meters), with volumes reaching 600 meters to 1,200 meters in a training session.
Monday
1x250m at 90% with 4 minutes rest
2x200m at 95% on the curve with blocks with 2-4 minutes rest
3x100m 95% with 2-5 minutes rest
Strength training (50-60%) and medicine ball throws
Tuesday
3x300m at 70% with walking 100m recovery
Relay exchanges
Wednesday
2-4x100m at 95% with 2-3 minutes rest
1-4x150m at 90% with 4 minutes rest
Thursday
4-6x block starts up to 30m
5-8x flying 20m build up and 60m at 85% with 2 minutes rest
Relay exchanges
Friday
Competition
Saturday
Competition
Coaching Note: Competition simulation races can be broken down into segments during 400m training, this is called split runs. Split runs can be used to develop race rhythm and event-specific endurance. For example, 400-meter runners can train event-specific pacing by running three sets (2x200m with 30 seconds of recovery between each 200m segment at 400m pace) with 10 minute recovery between sets.
The 400 meter race requires pacing and fatigue management during the race. 400 meter training requires both anaerobic (70%+) and aerobic (40%) energy. Longer sprint races like 400 meter have different physiological mechanisms and biomechanics during various race phases.
The sprint training course has a complete 16 week 400m training plan and 16 week plans for 100m/200m and 200m/400m athletes.
400m 16 Week Training Program PDF is available in the Sprint Training Course
Tues, 11/29-
Jogged a mile. Made my way inside the MS. Stretched in the orchestra room, then made my way out to do 5 hill repeats on the pavers leading up to the tennis pavilion. The length, according to my watch, was .12M+/200m, if you start from the street. I covered the distance in 39/40 sec. My recovery was jogging back down in 1:20/1:30.
Mon, 11/28-
Mile (1.08) to Vare (8:30). Stretched and strength work. Mile (.97M) back to Jennings (7:45).
Sun, 11/27-Away at Glasbern Inn
Went to the fitness center with V. Warmed up a mile (8:00). Stretched some. Did another mile (7:30). Barbell and plyo work.
Sat, 11/26-Anniversary
Met up with the guys on Saturday instead of Sunday. John, Bruce, Leroy, and I did 9x150 with goals of 3@24, 3@23, 3@22.
Actual: 3@24-mid; 22, 23-low, 23-low; 21-low, 22-low, 21-low.
Fri, 11/25-1M, stretched, strength work at Vare. Mile return to residence.
Thurs, 11/24-5-mile turkey trot to benefit Face to Face. Forbidden Drive. Warmed up on the track, stretched inside, then had V drop me off at about 8:45am at the corner at Chestnut Hill College, just up the street from the start. It was about 35 degrees. Just before the start of the race, I shed a bit more clothing. I also decided to keep my earbuds in, as I thought I would take it fairly easy. When the race started, I figured I'd see how the first mile went and then just try to maintain pace. Knowing I am not at all in much shape, my expectations were tempered. After a 6:51 first mile that felt pretty relaxed, I felt I was good. I got passed by a number of people, many of whom I would find themselves behind me by the conclusion of the race. Mile 2 was in 6:57. A quarter mile later I saw teammate Carmen Zappile, who would win our age group. At the turnaround point, I saw 17:15/2.54M on my watch. I crossed the 5M mark finished in just under 34:00. I crossed the finish line in 34:22 for 60th out of 960 and 4th in my age group.
Wed, 11/23-took off
11/21/22-Ran 2.47M in 19:10, followed stretching and strength work in Vare, followed by .53M (8:10 pace) back to Jennings. Chilly cheeks at 22 degrees!
11/20-Did 12x100 in wind and cold (30 degrees). pace 15 secs. rest 2:00
11/19/22-Ran 3M, followed stretching and strength work in Vare, followed by 1M back to Jennings.
100m, 110m, 120m, 130m, 140m, 150m, 160m, 170m, 180m, 190m, 200m. (See 12/3/17 advce from Pete Carroll)
2:00 rest
100-20 (about my current fitness pace for mile--5:20)
110-21
120-22 (probably my current fitness for the 800--2:27)
130-23 (2:21 800m pace)
140-24
150-25 (I wish I could say this was my current fitness for the 800--2:13!)
160-26
170-27
180-28
190-29
200-30 (about my current fitness pace for 400)
11ss
11/19/22-
Ran close to 3M (avg 7:45 pace), then lifted and stretched in Vare Gymnasium, then headed back to Jennings (about 1.1M, 7:45 pace). 4M total.
At 33 degrees, I'd say fall is upon us.
Fri, 11/18-took off; overslept
Thurs, 11/17-I tried my luck at a moderate 6x200 in 35 with a 2:00 rest between efforts. I felt like crap. I hovered at 35 on tries 1-4, ran 34 on efforts 5 and 6 and 7. No speed in these legs...yet.
Wed, 11/16-ran down to Forbidden Drive, seeking a 5M run. Managed only 4.5M. Stopped on Valley Green on way back.
Tues, 11/15-2M in 15:15
Mon, 11/14-3M, then lifted, then mile return.
This body is in hibernation!
Fri, 11/11/22-Wanted to run and then get in a quick lift, but time was not on my side. So, I wound up simply doing 3.05M in 31:13
Thurs, 11/10/22- I tried my luck again at a moderate 8x200 in 35 with a 2:00 rest between efforts. This is the workout we did last Sunday. I hovered at 34 on tries 1-4, ran 35 on effort 5, hit 33 on tries 6 and 7, and reached 31-high on the eighth one. There is no speed in these legs...yet.
Wed, 11/9/22-took off
Tues, 11/8/22-about a mile to Vare; strength work; about a mile back to Jennings
Mon, 11/7-Went 3.9M in 30:00 at 6:15AM.
Sun, 11/6-John, Bruce, Wayne, his son Alex, and I tried our luck at a moderate 8x200 in 35 with a 2:00 rest between efforts. We took turns leading. Wayne bowed out after the first four. Bummer. I hovered between 34 and 35 on all but the eighth one, when I ran 31-high. John hit that mark as well, but Alex and Bruce touched down on 29/30.
Sat, 11/5-took off; spent the night on Zion in NJ.
Fri, 11/4-2.85M in 21:15
Thurs, 11/3-6x300 in 55-58 on 1:45-2:20 rest
Wed, 11/2-1.75M, then strength work at Vare, then .9M back to Jennings
11/1/22-Did a mile en route to Vare (7:45). 10 min of strength work. Did a mile (1.05) en route back to Jennings (8:05).
10/31/22-Covered an autumnal 4.05M at 6:30AM in 23:50.
10/30/22-Bob, Keith, and I (along with a guy whose name I cannot remember) did 5x1000. We'd give Bob between 25 and 30 seconds' lead time, then make our way to him over the distance. We'd take about a 2:00 rest between efforts. I wound up doing 3:40, 3:38, 3:38, 3:36, skipping #3.
10/29/22-took off. Achilles issues return!
10/28/22-did 4.1M around neighborhood at 6:30AM. 31:30
10/27/22-took off. Slumping motivation!
10/26/22-took off in honor of Bosley, my lively Shih-Tzu/Havanese mix we rescued eleven years ago when he was one, who died in my arms last night.
10/25/22-1.55M in 12:30. Lifted. 1.05M route to Jennings House in 8:20.
10/24/22-Went for a 4M run at 6:25AM. 31:10.
10/23/22-Took a page out of last year's playbook and did 4x(200,150)...3:00 rest. Pace 32,22
Andrew, John, Bruce and I did the workout as stated, with Wayne and his son Alex joining us on the 150s.
This workout was harder than I remember, an indication that speed has escaped me!
Sat, 10/22/22-5M in 41:00. Not a great run. Stopped coming up Valley Green.
Fri, 10/21/22-took off
Thurs, 10/20/22-Ran a bit over a mile, lifted some, then returned to the residence.
Wed, 10/19/22-took off; exhausted from insomnia.
Tues, 10/18/22-took off; exhausted from insomnia.
Mon, 10/17/22-did 3.1 around the neighborhood. 23:35
Sun, 10/16/22-did 5x1000, three of them with Bob Reynolds. (I started on his third one and finished my last two solo.) 4:01, 4:04, 4:01, 3:57, 3:45
Sat, 10/15/22-can't remember
Fri, 10/14/22-ran to the other side of Chestnut Hill. I got disoriented and found myself headed in the wrong direction towards the PA Turnpike. I was able to recover and return to the residence. 4M?!
Thurs, 10/13/22-can't recall
Wed, 10/12/22-6x300 in 58-60, with 1:45 rest.
Tues, 10/11/22-Ran 3M+, then lifted.
Mon, 10/10/22-who knows?
Sun, 10/9-Met up with Chuck, Bob, and Andrew for some 800s.
8x800 at 8K pace (3:20) on 60' rest. I joined on the third one, as they arrived earlier than I did and started while I was doing my warm up laps! Needless to say, I didn't have much of a chance to stretch. I wound up doing my last two solo.
All of the efforts fell within 3:15 and 3:18, with the exception of the last two I did alone. They were in 3:10 and 3:00.
Sat, 10/8-Ran past Chestnut Hill Hospital and made a left on West Bells Mill Road and headed down to Forbidden Drive. Stopped to stretch a little at the 4.25M mark. Came up Valley Green. Stopped briefly at one point and then powered on for 5.25M in 41:40
Fri, 10/7-took off
Thurs, 10/6-2M around neighborhood. Strength work, then .5M back to residence.
Tues, 10/4/22-
Covered 4M in 31:20 (8:40, 8:00, 7:30, 7:10). 6:30AM
Mon, 10/3/22-
Covered 3.22M in 25:30. Strength training for 15 min. .53M back to residence. 3.75M
Sun, 10/2/22-
On this cold, rainy, raw day, there were only three of us today at the no mercy oval: Alison, Chuck S., and me. Chuck called it: 13x600 with 60 sec rest btwn each effort. This was supposed to be 6K or 8K pace (6:40/mile)
We consistently ran 2:28-2:29. My last one I did (solo) in 2:00. (I started on their second effort, leaving me one to do on my own.) Alison did 9.
Sat, 10/1-
Went to LA Fitness with V. Did 8:15 mile on treadmill, then stretched for 5-6 min. Then did 7:45, then 5-6 min strength work, then 7:30, followed by 5-6 min of strength work. I topped off the workout with a 7:15 mile.
Fri, 9/30-took off
Thurs, 9/29/22-6:20 AM
4M in 31:00. Two loops around neighborhood, including Mermaid, Cherokee, W Hartwell, and St. Martins.
Wed, 9/28/22-6:20 AM. 6x300 in sub-60 with 1:45 rest. 58, 59, 58, 57, 58, 55.
Tues, 9/27/22-3.2M, strength work at Vare fitness center, then .5M back. 3.7M
Mon, 9/26-
Did 4M today. Headed towards Rex but wound up staying straight on Highland Ave. Did a loop, then headed back to Seminole. Made left onto Rex. Headed down to Forbidden Drive. Hit Valley Green with about .9M to go. Made it up the hill!! 34:00. Still waiting for the 8:30 pace to feel easy. So humbling.
Sun, 9/25-
Worked out with Alison and Keith. 4x800 with 2:30 rest. The pace was supposed to be 3:05-3:10, but we wound up going a bit faster. My haul? 2:58, 2:58, 2:58, 2:48 (on account of Alison sharing, as we neared the 600m mark, that she was going to go with 200m to go.)
I then hopped into a 150m with Wayne, who had worked out with his son Alex. 21.9 in flats.
Sat, 9/24-
Made my was down Valley Green to Forbidden Drive. 1M mark at the restaurant. Went down an additional 1.5M, then turned back around. Reached the restaurant again...at 3.5M. Stopped for a minute to drink water. Headed back up Valley Green. 4.5M
Fri, 9/23-
Convocation. Took off.
Thurs, 9/22-
Ran 2.5M, then headed to Vare Gym. Did a little strength training, then headed back to Jennings. 3M.
Wed, 9/21-
Headed to the track for 6x300 in 60 or better with 1:30 rest.
Tues, 9/20-
Ran 3M around neighborhood, including Chestnut Hill Ave for the first time.
Mon, 9/19-
Cannot remember for the life of me!
Sun, 9/18-Went to track. Team was a no show on account of a variety of reasons, including a 12K race (Sandy Hook). I managed 6x800 in 3:00 (or better) on 3:00 rest by my lonesome.
Sat, 9/17-Made my way down to Forbidden Drive using the slop at Chestnut Hill Ave. First mile was 8:20-something. Second mile over the rocky downhill was close to 10:00, I think. The third and fourth miles on FB were sub 8:00. The fifth mile heading back up the hill to Springfield was in the 10:00 range. 5 miles it is.
Fri, 9/16-Two loops around the neighborhood for 4M
Thurs., 9/15/22-took off
Wed, 9/14/22-Went to track for 7x300 in 60 with 1:30 rest.
60, 60, 59, 59, 58, 57, 55
Tues, 9/13/22-Made my way down to Forbidden Drive for a run. Valley Green down to Rex. Up Rex and over to Willow Grove. Lifted at Vare, then headed to Jennings. 4M
Sept. 12-Ran to Chestnut Hill Ave en route to Forbidden Drive, Changed my mind, as the trail was too dark. Ran about the neighborhood...for a total of 3M
Sept. 11-Had a small group this morning. Worked out with the always-reliable distance crew. The workout was 8x800 at 10/12k pace (~3:20), with 2 min rest. By the time I warmed up and stretched, Bob, Keith, and Chuck had finished two. I started with them on the third. With the group I managed 3:16, 3:18, 3:17, 3:18, 3:13, and 3:00 (Keith wanted to run the second 400 faster, as if to simulate the end of a 5K race). I felt pretty good, despite my stiff achilles and piriformis.
Sept. 10-I bagged the NJ Senior Games. Made my way to the Wissahickon, hoping to get inspiration from the trails and fellow runners. Not! I ran a mile to the trailhead and then had to pretty much hike a mile until I could get to a bridge that took me to the flatter trail (Forbidden Drive). I then ran another 1.5M, passing Valley Green. I cut back for another .5M and headed back up the hill, which I part-ran/part-walked. I would eventually connect to campus, walking some and running some. I'd put my distance at 3.5M ran + 2M walk/hike.
Sept. 9-Took off, thinking I'd compete at the NJ Senior Games in Woodbridge, NJ.
Sept. 8-Went to the track for a few 150s and 200s, in preparation for Saturday's NJ Senior Games. Felt horrible with my 25, 24, 23, 33, 32, 31.
Wed, 9/7/22
Ran 3.1M around the neighborhood in 25:15.
Did a little weight training in Vare.
Tues, 9/6/22
Ran 3.5M around the neighborhood. Went to the commons to lift, but couldn't find the lights for the weight room! Oops. I decided to stretch a little, after which I hopped on the treadmill for another mile. I would then run .5M back to Jennings. 5M total.
Mon, 9/5/22-
Went to the track, inflamed achilles and all, for some short distance work: 4x150 and 4x200 with 3 min rest. Initially, I felt like the tin man, but eventually regained my form. Unfortunately, my times were rather pedestrian.
24, 24, 23, 23
31, 32, 31, 30
Sun, 9/4/22-
On the road again! 636 miles from East Lansing to Philly.
Sat, 9/3/22-
3.2M in 25:30 before heading to airport.
Fri, 9/2/22-8x300 in 60. 3 min rest
Thurs, 9/1/22-2.5M
Wed, 8/31/22-met up with Andrew for 3x200 in 45 sec/1 min rest, 4:00 rest, then 600m in 2:00, then 4:00 rest, then 3x200 in 45 sec/1 min rest.
Aug 30, 2022-
Ran 3.3M (incl. through Mt. Airy) in 27:00
Aug 29, 2022-
Ran 2.5M, landing at Vare. Spent 15 min in Vare and jogged back to Jennings (.5M)
Sun, 8/28/22-
Did a few 150s with Bruce and Wayne, whose plan consisted of 2 in 22 sec and 2 in 19.xx. I was on pacing duty for the first two, which I did in flats in 22.xx. I donned my spikes for the second two, in 20-low and 19-high. Achilles? Still an issue, but I made it through. I then hopped in with the distance crew for the tail end of the workout (5x1200 at 6:40 pace, then 800 in 6:00 pace). I did the last two laps of their final 1200 (in 3:14) and then capped things off with them on them with an 800 (in 2:56).
Iced my achilles before the workout.
Sat, 8/27/22-
took off
Fri, 8/26/22-
1.1M in Vare
Lifted
1.1M back to Jennings
Thurs, 8/25/22-
took off
Fri, 8/26-Took off
Thurs, 8/25-Vare you go! Ran 1.1M (9:00) to Vare to lift.
Lifted for a few, then ran .8M on treadmill.
Lifted some more.
Took the 1.1M (8:45) route back to Jennings.
Wed, 8/24-Did 5x800 on track. 3:05, 2:59, 2:58, 2:57, 2:55. 3 min rest.
Tues, 8/23-
At Zion property. Wanted to get in a workout, but the deer crap called my name. In preparation for a leadership retreat at my house, I needed to clear the deer crap from my yard so that we could use it for, well, yard games during lunch. I couldn't possibly have my guests stepping in crap, could I?
Mon, 8/22-
Ran 3M around the neighborhood in 24:25.
Sun, 8/21-
Met up with the crew. Bruce, Andrew and I did 5x300. Goal was mile pace, around 60. 61, 60, 58, 59, 55. I then waited a few minutes. Encouraged by the 5 x mile effort of the distance crew, I decided to do a mile. I hit 6:00 pretty readily. My achilles was better today.
Sat, 8/20-took off.
Fri, 8/19-took off
Thurs, 8/18/22-
Took off. Used the Tendlight Red Light Device. Is this solution working for me?
Wed, 8/17/22-
Jogged a roundabout 1.1M (9:00) to Vare Field House. Fitness center was closed. I then jogged .25M (2:00) to Kingsley. Went to the weight room there. Lifted and did other strength work for 15-20 min. Headed back to Jennings .25M (2:00)
Tues, 8/16/22-
Took off
Mon, 8/15/22-
Took the long route to Vare Field House. 1.1M
Got there and was locked out of the fitness center.
Bummer!
Took the long route back to Jennings. 1.1M
Bummer!
Sun, 8/14/22
After returning from a weekend at a b&b in Bucks Co., I went to the track with my eyes set on 400s. I had already used Alison Schwalm's red laser. I felt better. However, even after a great warm up and Icy Hot lube-up, I managed but a single 200m in 31-low when my hopes were dashed. Achilles woes continued. I tried a second half-lapper, but it was not to be. I wound up doing drills and calling it a session.
At least I managed a 2M+ walk with V this morning.
Sat, 8/13/22
Staying at Bridgeton House Inn in Upper Black Eddy, PA. Walked on the Delaware Canal trail with V. Decided to run a couple of miles. Argh.
Achilles woes!
Friday, 8/12/22
Ran a short bit and lifted.
Thurs, 8/11/22
Took off
Wed, 8/10/22
Ran a short bit and lifted.
Wed, 8/10/22
I set out to do 6x200 this morning, but my achilles wouldn't cooperate. After a 31-second effort, I could feel sharp aches. At the start of my second effort, the pain sharpened and, out of an abundance of caution, I stopped. I then did some drills and called it quits.
Tues, 8/9/22
Ran a slightly longer route to Vare gym (.55M) for a 25 minute strength training session. I stopped midway through the session to do .4M on the treadmill. I jogged back to the residence (.55M).
Mon, 8/8/22
Ran to Chill on the hill and took a side street beyond the shop en route to returning to Jennings for an even 3 miles.
Sun, 8/7/22-
While we we a little uncertain about the workout, we weren't entirely aimless. After some texting yesterday and some back and forth today, a few of us (Bruce, John, Allison, and I) would reach for a simple 3x400 with a generous 8-min rest between efforts. The target pace, per Bruce's request yesterday, was supposed to be 70. Easy enough, right?
Effort 1: 33/68. John stopped at the 300m mark, resenting his new "distance" spikes. He'd remove them in favor of a more conventional pair.
Effort 2: Bruce requested that we slow it down by a hair. I tried, but he pushed things over the second 200. 33/68. Bruce--33/67. Bruce said he pushed it because he had now planned to complete just two. (However, when it was time to do a third, he decided to graph onto the group for last 250m.)
Effort 3: 32/64 (Delvin). John came in a few seconds afterwards, while Allison stopped at the 300.
On all three efforts, Anthony attached himself at the 200 mark, for 3x200 in 33/34.
Sat, 8/6/22-
Went to the athletic center with V for a 25-min workout.
Fri, 8/5/22-
Ran 2M around the neighborhood in about 17:00, then went to the fitness center for stretching and some strength work (lifting + core).
Thursday, 8/4/22-
Took off. Sore achilles + work.
Wednesday, 8/3/22-
After warming up, I did 4x200 in 31-low and 3x100 in 14-low
Tuesday, 8/2/22-
Ran about 3M around the neighborhood. Landed at the track for stretching and drills.
Monday, 8/1/22
Ran 2M around the neighborhood, then went to the fitness center for stretching and some strength work (lifting + core).
Sun, 7/31/22-
Met up with a few from the crew for a little 150s action.
After a little uncertainty, Bruce, Wayne and I decided on 150s, while Rob and Alison offered up 200s. The (6) 150s were supposed to be in 21/22 with 2:30/3:00 rest.
23-low, 22-mid, 22-low, 21-mid, 21-mid, 20-mid.
Alison did her first three 200s in 32, with Rob pacing at 34. The remaining three hovered around 34.
Sat, 7/30/22-
Ran about 2.5M, then stretched and did drills at the track. Lots of lunges (50 yards) topped things off.
Thurs, July 28-
Ran 2.5M (21:00) around the neighborhood and landed at the field house for 20 minutes of stretching, lifting, and core work. Cooled down with a .5M run back to Jennings.
Wed, July 27-
Track: 6x200 in 30. Ran late. Bumped into a few folks on the track that I chatted with.
30-mid, 31-low, 30-mid, 29-mid, 31-low. 3:15 rest. Managed only five before I had to leave.
Tues, July 26-
Jogged to the field house (.5M)
Hopped on treadmill (.5M)
stretched
Did mile on treadmill (1M)
did some lifting
Did .5M on treadmill
Did some core work
Jogged back to Jennings (.5M)
Mon, July 25-
Ran 3M, then stretched.
Sun, July 25-Workout with the crew at SCH. After a little back and forth, we decided on 6x150 in 21/22 with 2:30 rest.
22-mid, 21-high, 21-mid, 21-low, 22-low, 21-mid
Sat, July 24-Jogged .5M down to Vare Field House on campus for a bit of lifting. Did another .5M on treadmill upon arrival. Stretched for a bit. Did a mile on the treadmill. Worked my legs and arms on the machines. Headed back to Jennings.
Sat, July 22-
Went to Kings College to compete in the PA Senior Games. My main motivation to enter this meet was to be eligible for next year's National Senior Games in Pittsburgh.
It was a scorcher, only in terms of the temperature, not inclusive of race performance. 90-95 degrees with minimal shade.
At about 100 miles away from Philly, it took me 1 hour, 20 minutes to get there. Keith and Chuck S. were there, along with Chuck K., who was heading out as I arrived; he had sustained an injury. There was another guy there with a GPTC singlet on who I didn't know.
At any rate, I found myself in heat 5/lane 5 in the 100, which I won pretty easily in 13.24 into a noticeable headwind. Admittedly, even though I wasn't going at full throttle, I was a disappointed when I saw the time. I scarcely thought it read 12.34. A while later I had the same gnawing ping of regret after I ran the 400 in 60.40. Out of lane 5 with no starting blocks, I won the race by several seconds, but I was still irritated. My goal was to run a smooth race of 28/30 for a sub-60. I looked down at my watch at the 200 and saw 28. The headwind on the homestretch was stronger than I had anticipated, I guess.
The 200 was scheduled for a couple of hours later. Noticing the a storm was afoot, the officials announced that the 200 would commence much earlier than expected, just 45 minutes after the 400m and prior to the 5K power walk. However, when we began to gather for the 200, the officials announced a 30-minute delay in competition due to thunder in the area. At that point, Chuck and Keith, who were already finished for the day, told me they were headed to the restaurant across the street for beers and invited me to join. I sat in my car for a bit to see if the weather would resolve, then remembered that I had done what I had set out to do: post a time to be eligible for next year's National Senior Games. I then headed across the street. It was beer time!
Fri, July 21, 2022-
Went to track. Warmed up, then did 4 x 50 in 7 sec.
Thurs, July 20, 2022-
Went to the track. Did 4x150 in 21/22 and 4x100 in 14.
Wed, July 19, 2022
Did a couple of miles on the road, then headed to the track to stretch.
Tues, July 18, 2022
Went to the track. Did 4x150 in 21/22 and 4x100 in 14.
Mon, July 17, 2022
Did a couple of miles on the road, then headed to the track to stretch.
Sun, 7/17-Took off. Had to grab early Uber to get to the airport. Bye, bye, ATL.
Sat, 7/16-Warmed up a mile, then stretched. On tap were 400s (~.25M), five in all, at the 14.0 setting on the treadmill. This amounted to 70/71 seconds apiece. When it was all said and done, I covered the first 200 in 40 and the second 200 in 30. I took 4:00 rest between each effort.
Fri, 7/15-Ran about 3.5M, starting from Emory Conference Hotel to Lullwater and back. I wager I averaged 9:00/M.
Thurs, 7/14-Treadmill mile in 8:30, stretched for a while, did a treadmill mile in 8:30, did a little core work, ran a treadmill .5M at 8:27 pace (7.1), and cooled down in pool.
Wed, 7/13-Warmed up a mile, then stretched. On tap were 300s, seven in all, at the 12.0 setting on the treadmill. I ran numbers 1, 4, and 7 on a 10.0 incline. I covered the 300 (.17-.18M) in 57 seconds or so. I took 3:00 rest between each effort.
Tues, 7/13-Ran close to 3M on the hilly road. Slow.
Mon, 7/12-Treadmill mile in 8:30, stretched for a while, treadmill mile in 8:30, lifted some, did a little core work, stretched a bit.
Sun, 7/10/22-traveling to Atlanta. Took off
Sat, 7/9/22-
Track "workout"? The quotation marks and question mark are not accidental. They indicate that what I did on the track may or may not constitute a workout. Why? Because my effort sucked!
As envisioned, I was supposed to tackle 3x200 in 30 with 3:30 rest, 3x150 in 21 with 2:45 rest, and 3x100 in 13 with 2:00 rest. Instead, I fumbled, if not hobbled, through the workout.
200s: 32-low, 31-high, 31-low
150s: 24, 23, 22
100s: 14, 14, 13
I felt like crap!
Fri, 7/8/22
Warmed up by jogging a mile around neighborhood, stretched and did some drills, then cooled down a mile, using the same route as the warm up.
Thurs, 7/7/22-
Made my way to the athletic center in the drizzle. Ran a bit more on the treadmill. Did some lifting, drills, plyometrics, etc.
Wed, 7/6/22
Andrew Albright and I met up for a workout. We wound up doing 8x150 at 600m race pace
Tues, July 5-
Beginning at 6:40am, I jogged 2M around the neighborhood and landed at the track for stretching and drills.
Mon, July 4-
Went to the LA Fitness with V for a workout.
8:30 mile on treadmill
~9 min of stretching
8:15 mile on treadmill
~9 min of lifting
~3 min of core work
4:15 half-mile cool down
Sun, July 3-
Hip still bothering me.
Welcomed GPTC to SCH!
Since I was a little frenetic trying to get the bathroom doors open and having to go back to Jennings twice, my stretching was less than thorough. Even still, I decided to go with the proposed workout of 200s. I believe we did 8 in all.
I did the first one in 31-mid, feeling my hip ever so tight. It began to improve over the course of the workout.
#2-30-high
#3-30-mid
#4-30-mid
#5-30-low
#6-30-mid
#7-30-mid
#8-31-mid
Took 3:00-3:30/200m walk between efforts
Sat, July 2-left hip hurts
Fri, July 1-warmed up, stretched, and completed some drills.
Thurs, June 30-Ran about 3M. SLOW!
Wed, June 29-Horrible set of 8x150. 24 seconds. Yuck! Legs like bricks.
Tues, June 28-Move day. Took off.
Mon, June 27-Went to Y. Recovery day. Mile warm up, stretch, drills, mile cool down.
Sun, June 26-Ran my worst 200m in recent memory at Outdoor Club Championships sponsored by Garden State Track Club. I had lane 5. I trickled out of the blocks and had no pop or fizz. I was super flat. I had no fight. I had no speed to unleash. I just wanted it to end. My 26.55 FAT reflected lack of fight, maybe even lack of effort. Knowing I had run 26.xx with John Curtis a couple of times earlier in the month, I left the meet feeling wronged, tragic, and defeated.
Sat, June 25-Competed in the 100m at Outdoor Club Championships sponsored by Garden State Track Club. Hot! Temps in the upper 80s/low 90s! I ran 12.61 FAT from lane 2. This was a disappointment, but it was better than my last 100m three years ago. Jacques kicked my butt in 12.36. (The guy who won our heat turned out to be 30, not a masters athletes.)
Fri, June 24-Warmed up and did a few starts
Thurs, 6/23/22
Went to Hillsborough HS's track at 9:00 am for a repeat of Tuesday's effort: 3x150 at 22, 21, 20 with 4:00 rest periods. My 150s were passable at 22-mid, 21-high, and 20-high. At least I felt like I wasn't pressing.
I then worked on some starts, three in all. All three culminated in a 40m, feel-good effort. I just wish I felt faster and more powerful coming out of the blocks.
Wed., 6/22/22
Went to the Y with V.
Simply covered a mile (8:30), then stretched (9:00), then did some drills (8:00), then stretched some more (3:00), then cooled down a half-mile (4:15).
Tues, 6/21/22-
Went to Hillsborough HS's track at 7:30 am for a repeat of Sunday's effort at Upper Moreland HS: 3x150 at 22, 21, 20 with 4:00 rest periods.
Like Sunday, the 150s were passable and felt faster than they were. Fortunately, there was a mark for the 150m start.
I then worked on some starts. I did four in all. One was out 30m, one 40m, another one 50m, and finally 60m. I switched the leg that should start back from right to left. My right foot placed closer to the starting line seemed to give me more power. However, conventional wisdom says my right leg (my dominant leg) should be back.
Mon, 6/20/22-
Went to the Y.
8:00 mile warm up
8:00 stretch
8:00 lift/
3:00 core strength work
8:30 mile cooldown
Sun, 6/19/22-
Met up with some of the team at Upper Moreland HS. Wasn't sure what I wanted to do, but I settled on a few 150s with Will M. and a few starts with Wayne F on this seemingly unseasonably cool and windy day.
The 150s were passable and felt faster than they were. Unfortunately, there was no mark for the 150m start, 50m into the 400. We did our best to approximate. 22-low, 21-low, 20-low. I encouraged with to join Chuck K. and Lorraine, who were doing 300s. Turns out they were doing 290s! I broke the news to them after I noticed, which was not until after their last effort.
I then worked on some starts. I did four in all. One was out 30m, one 40m, another one 50m, and finally 60m.
Sat, 6/18/22-
Still in Key West.
8:00 mile warm up
8:00 stretch
8:00 drills/core work
8:00 mile cooldown
Fri, 6/17/22
Key West.
8:30 mile warm up
8:30 stretch
8:30 drills/core work
8:30 mile cooldown
Thurs., 6/16/22
Key West.
8:30 mile warm up on road
8:30 stretch
3x1:10 (.17M/300m) at 10mph at 10 incline level
8:30 mile cooldown
Wednesday, 6/15/22
Key West.
2.25M mile on road
8:30 stretch
Tues., 6/14/22-took off. Left for Key West at 6:00
Mon, 6/13-
I went to Hillsborough HS's track early this morning (5:55am) with a plan to give 300-300-200-200 with 5 min rests (45; 28). I then thought it'd be better for me to do 6x100 (2@15, 2@14, 2@13, with 3 min rest), followed by 2x200 (28', with 5 min rest).
I hit the 100s in 14-high, 15-low, 14-low, 13-high, 13-flat, 13-flat. After a 5 min break, I conquered the 200s in 27-low and 27-high.
Sun, 6/12-Raining
Went to the Y.
Warmed up a mile (8:30)
Stretched for 8:00
Did some drills (2:00)
Lifted for 8:00
Cooled down 1M (8:30)
Stretched some more
Sat, 6/11-
Warmed up a mile (8:30)
Stretched for 8:00
Did some drills (2:00)
Lifted for 8:00
Cooled down .25M (2:10)
Stretched some more
Fri, 6/10-took off
Thurs, 6/9-
Went to Mountainview Park, did a couple of miles, then went to the Y to stretch.
Following the Sunday's heroics at Upper Moreland HS, I thought I'd take a shot at another medium-to-high anaerobic stress workout.
Of the examples below I chose 500-300-200 with 5 min rests. My targets? For the 500m it was 80 seconds (16'/100m), for the 300m it was 45 seconds (15'/100m), and for the 200m it was 28 seconds (14'/100m).
Unfortunately, I hit 82 for the 500, crossing the 400 in 64/65. I struggled on the 300, crossing the 200 in 31 and hitting 47. Finally, I mishandled the 200. I passed the 100 in 14 but faltered in 30-low.
Tues, 6/7/22
Warmed up a mile (8:30)
Stretched for 8:00
Did some drills (2:00)
Lifted for 8:00
Cooled down .25M (2:10)
Stretched some more
Mon, 6/6/22
Warmed up a mile (8:30)
Stretched for 8:00
Did some drills (6:00)
Did some core work (3:00)
Stretched some more
Cooled down a mile (8:30)
Sun, 6/5/22-
Met up with the crew at Upper Moreland High School. I was impressed with the facility, my first time there. I went to the vault for the perfect workout, which everyone seemed to align on: 3x200 at 99% with 10 min rests. Rob, Bruce, Andrew, and Will Martin ran together, while John and I ran together.
Pretty much everyone was pleased with their workout performance. Unfortunately, Bruce pulled up lame on the second 200.
John and I had a good series: 27.4, 26.7, 26.8
6/2/22-
Went to the Y.
8:30 mile
8:00 stretch
8:00 lift
8:00 spring and flexibility drills, core work
8:00 mile
6/1/22
Went to campus for a little sprint work. I wound up doing 6x150 and 6 starts out of the blocks.
23-low
22-mid
21-mid
21-mid
20-high
21-low
Tues, 5/31/22-
8:30 mile
9:00 stretch
7:30 mile
12:00 sprint drills, core work, and stretching.
1:52: .25M on treadmill
Sun, 5/29
Met up with the Gand at GA. I called for a 2x400 breakdown. Like I did a few years back, I was supposed to run 250m at 100% of 400m race, rest for one minute, then hammer a 150m in within 95-100% of race pace. Take a 12-minute rest, then do it again! John and I would run together as if we were shooting for 56-sec pace, while Bruce and Rob would run together as if they were after a 60-sec pace.
I warmed up pretty well and used the Booster 2. After I shook my legs out, I was ready.
Set 1:
250 in 34.7 (13/27/34.7)
150 in 22.0
Set 2:
250 in 34.7
150 in 24.3 (argh!) Legs were done!
Sat, 5/28/22-
Took off
Fri, 5/27/22-
Wasn't really sure that I'd make it to the gym, but I decided to go--even if I wasn't sure what I'd do when I got there.
Did a mile (8:30).
Stretched for 8-9 min
Hopped back on the treadmill, then stopped after .25M...as I started thinking that I should be focusing more on speed. Besides, I wasn't feeling it!
So, I lifted, did some drills, and stretched some more.
Thurs, 5/26/22-
8:30 mile
9:00 stretch
.25M
15:00 sprint drills, core work, box jumps/plyo, and stretching.
Wed, 5/25/22-
Unusual: Went to Hillsborough's track at 5:45am for an atypical workout of 6x45m. I was supposed to do 40m flys, but it escaped my mind how best to go about it. I guess I was a bit disoriented.
Tues, 5/24/22-
8:30 mile
9:00 stretch
7:55 mile
15:00 sprint drills, core work, and stretching.
Mon, 5/23/22
8:30 mile
9:00 stretch
7:55 mile
9:00 lifting
9:00 core work and stretching.
Sun, 5/22/22-Met up with the crew at GA. John called the workout: 200s. I suggested they be at the pace of the second 200 of a 400m race. The rest would be 4:00. This meant 29/30 for John and me, and 30/31 for Bruce, Rob, and Andrew. Bruce and Rob did four, Andrew and John did five, and I did 6.
29.5, 29.2, 28.7, 28.7, 29.2, 29.5
Sat, 5/21/22-Took off; lots of yard work in the heat.
Fri, 5/21/22-Went to Mountainview Park and did an easy two miles.
Thurs, 5/19/22-Same 'ole, same 'ole.
8:30 mile
9:00 stretch
7:55 mile
9:00 lifting
9:00 more strength work and stretching. I finally had the courage to do a straddle stretch. Damn have I lost my flexibility. I used to be able to place my chin on my shin.
Wed, 5/18/22
On this 52-degree morning, I made my way to Pingry's track...arriving at 6:10 am.
I wasn't sure what I was going to do, but I wound up deciding on a sprint workout. Admittedly, I was motivated by Wayne's heroics in the 100 and 200 at the National Senior Games.
I did 3x40, 3x50, and 3x100. I took 90 seconds between the 40s, 2:00 between the 50s, and 2:30 between the 100s.
The 50m efforts were in 6.8, 6.7, and 6.7; the 100s were in 12.7, 12.9, and 12.9
Mon, 5/16/22-
8:30 mile
9:00 stretch
7:55 mile
9:00 lifting
9:00 more strength and plyometrics
Tues, 5/15/22
Sat, 5/14-took off. Shoveled dirt instead.
Fri, 5/13-Went to the Y.
8:30 mile
9:00 stretch
7:55 mile
9:00 more strength and plyometrics
Thurs., 5/11-took off. Shoveled dirt instead.
