Repeat of yesterday

Mon, 1/31/22-

Made my way to the Y with V for a repeat of yesterday.

1.0M in 8:30

5:00 of stretching

1.25M in 9:50

5:00 of weights

1.25M in 9:18

5:00 of strength work (push-ups, abs, etc.)

It was a Philly sweep. Where's that dustpan?

 Sun, 1/30/22-

Made my way to the Y with V for a recovery workout.

1.0M in 8:30

5:00 of stretching

1.25M in 9:50

5:00 of weights

1.25M in 9:18

5:00 of strength work (push-ups, abs, etc.)

Sat, 1/29/22-

Millrose. The show must go on.

Despite the snowstorm that started on Friday and continued on Saturday, hammering the East Coast with as much as two feet of snow, Millrose proceeded as planned. And I'm glad it did.

Bruce was supposed to swing by at 7:30A so that we could carpool. The battered roads and snowplows galore slowed his arrival time so much so that I told him to go straight to The Armory, so as to make the arrival time of 9:00A.

I left my house at 7:20 in hopes of arrival on time. While I looked to be making good time for the first half of the trip, the second half proved to be painfully slow. I found myself behind a fleet of snowplows that we going about 12-15 mph, probably even slower than usual due to their annoyance that there were droves of cars on the road stuck behind them and pressuring them to go faster. At any rate, I arrived at the parking garage a bit after 9:30 and I got to the side entrance of the arena at about 9:40. Chuck S. handed me my credentials and off I went.

After greeting my teammates, I did a 7:45 mile on the track, mask on, and stretched, believing the track would close at 10:10. Turns out it was kept open until 10:30 or so. At about 10:30, we made our way to the warm up hallway a level below the arena for strides and more stretching. We were targeting our warmup so that we could report to the clerk, located on the bottom level, 35 minutes before our 11:22 race (so at about 10:45). As luck would have it, the meet began to run a little behind. We did not report to the clerk until about 11:00. We got race-ready and headed up to the track-side paddock area at about 11:10. As I waited, I took in the heroics of our M60 team as they took victory in their age group. While things were a little disorganized at first, the officials got things together. We were now up. At least so I thought. A few more minutes expired as the officials sorted out lane assignments. There had been one scratch, taking the field down to nine team. They'd assign two teams per lane for six teams, while three teams had their own lane.  

And then we were off! John Curtis ran a monster first 200 (26.xx) to put us in the lead. By his own admission, he'd struggle some coming down the homestretch (58.xx). I got the baton in 4th, about 5-7 meters behind teammate Brock Butler, who had received the baton from a rather able Scott Burns. I ran the first 100m well, cutting into Brock's lead. I managed to stay with him over the first 300, but he pulled away some over the final 100, posting 56.81 to my 57.41. I finished the race and was scarcely winded. In retrospect, I should've pushed myself on the backstretch on the second lap (the 6th 50m). Rob Ciervo (59.xx) kept it in there, and Nick Damalas (60.xx) brought it home...for gold!

Our 40s team won gold as well. It was a Philly sweep. Where's that dustpan. Way to go, team!

https://www.usatf.tv/gprofile.php?mgroup_id=45365&mgroup_event_id=574&year=2022&do=videos&video_id=318669

https://www.facebook.com/watch?v=1293397461181286

https://results.millrosegames.org/

Results

Hips 1&2 Share Lane 1, Hips 3&4 Share Lane 2; Hips 5&6 Share Lane 3, Hip 7 in Lane 4; Hip 8 in Lane 5, Hip 9 in Lane 6

Legs

100m Splits

PLACE

ATHLETE

RESULT

400M

800M

1200M

1600M

LN/POS

1

Greater Philadelphia TC

[A] David Welsh, Scott Burns, Brock Butler, John Becker

3:47.85

MR

57.06

-

Pl: 3

1:53.86

56.81

Pl: 1 2

2:49.97

56.11

Pl: 1 

3:47.85

57.89

Pl: 1 

4

2

Garmin Runners

[A] Mark Williams, Kurt Carter, Jason Lattimore, Dayon Cobbs

3:49.17

56.16

-

Pl: 2

1:54.29

58.14

Pl: 2 

2:50.58

56.30

Pl: 2 

3:49.17

58.59

Pl: 2 

7

3

Mass Velocity Track Club

[A] Patrick Kane, Mark Silverman, Quinn Pack, Edward Carr

3:51.67

55.25

-

Pl: 1

1:56.07

1:00.82

Pl: 4 -3

2:54.48

58.41

Pl: 3 1

3:51.67

57.19

Pl: 3 

5

4

Greater Philadelphia TC

[A] John Curtis, Nick Damalas, Rob Ciervo, Delvin Dinkins

3:55.12

58.07

-

Pl: 4

1:55.47

57.41

Pl: 3 1

2:54.61

59.14

Pl: 4 -1

3:55.12

1:00.51

Pl: 4 

8

5

CPTC - Tracksmith

[A] Neil Fitzgerald, Jeppe Jarnit-Bjergso, Sean Fortune, Andrew Hogue

3:57.72

58.30

-

Pl: 5

1:57.90

59.60

Pl: 5 

2:59.97

1:02.08

Pl: 5 

3:57.72

57.75

Pl: 5 

6

6

Mass Velocity Track Club

[A] Bill Kinahan, Tim Hoff, Dave Neumann, Meirwyn Walters

4:03.02

1:01.26

-

Pl: 6

2:03.89

1:02.63

Pl: 6 

3:05.61

1:01.73

Pl: 6 

4:03.02

57.41

Pl: 6 

9

7

CPTC - Tracksmith

[C] Gerry O'Hara, David Dorsey, Jonathon Simon, Chris Potter

4:24.32

1:01.83

-

Pl: 7

2:09.83

1:08.00

Pl: 7 

3:16.49

1:06.67

Pl: 7 

4:24.32

1:07.83

Pl: 7 

3

8

Elitefeats Athletic Club

[A] Scott Gilbert, Dale Drueckammer, Earl Penney, Kevin Arloff

4:31.81

1:11.00

-

Pl: 9

2:18.57

1:07.58

Pl: 9 

3:25.02

1:06.45

Pl: 8 1

4:31.81

1:06.80

Pl: 8 

2

9

Garmin Runners

[A] Brian Crowley, Scott Fawcett, Steven Mancuso, Tom Metz

4:38.94

1:04.58

-

Pl: 8

2:15.37

1:10.80

Pl: 8 

3:26.70

1:11.33

Pl: 9 -1

4:38.94

1:12.25

Pl: 9 

1

aggressive treadmill theatrics

 Wed, 1/26/22-

Went to the Y on this 18-degree morning instead of the track. While the initial track plan featured 6x150, I figured I'd have to settle for some aggressive treadmill theatrics. I'd do 6x200 on the treadmill, with a 2:30 break.

I set the treadmill to 14.0 and let the belt reach .05M, which was at 20 seconds. I then stopped at .12M, which took me to 50-51 seconds. Thus, my 200s were about 30-31 seconds, give or take a second, on account of 200 meters being .124M. 

Tues, 1/2/5/22-

Took off to recover from my deep tissue massage.

Mon, 1/24/22-

Early AM at Y.
Treadmill

Mile on 7.6 speed, stretch for six min
Mile on 8.1 speed, lift for six min
Mile on 8.6 speed, lift for six min

Actuals

Sun, 1/23/22

I took to the Y to warm up and stretch, even on this 35-degree day. I then went to the local HS track. On tap? 12x150, over three sets of four repeats. 

Targets: 4@22-mid on 2-min; 4@21-mid on 3 min rest; 4@20-mid on 4 min rest.

Actuals: 21-high, 22-mid, 22-mid, 22-mid; 21-low, 21-mid, 21-mid, 21-mid; 20-high, 20-mid, 21-low, 20-high.

I'd take 4 minutes between sets. My goal pace was 22. I scarcely managed this with...22-high, 22-low, 22-mid, 22-mid, 22-mid, 23-low; 22-mid, 22-mid, 22-high, 22-mid, 22-high, 21-high

Sat, 1/22/22-

Went to the Y for a brief workout. 8:30 mile. Stretch 10 min. 7:55 mile. Stretch 5:00. Lift 5:00. Abs 5:00.

Fri, 1/21/22-

8:25 mile warm up

6:00 stretch

7:55 mile

6:00 on weights

7:55 mile

8:00-push-ups and ab exercises

Odd ones

Thurs, 1/20/22-

Today at 6am: Did 6x300 on treadmill. 2:30 min rest. Odd ones were on level 5 incline at 12.0 speed. Even ones were flat at 14.0. I hopped on treadmill when it reached .05M/18 sec and stopped at .23M. Incline reps were about 55 sec. Flat reps were about 47 sec. 

Wed, 1/21/22-

Went to Mountainview Park. Ran 4M in 31:00 (8:10, 7:50, 7:40, 7:20)

I felt slow.

Tues, 1/18/22

Still following suit, I took another page outta the 2019 playbook (1/29/19, to be exact) and tried my luck at 6x150--with goals of 2@23-mid, 2@22-mid, 2@21-mid...on two minutes' rest....6:30am

23-high

23-high

22-mid

22-low

21-high

21-high

I felt slow. 

Did not feel especially good on this frozen morning.

Took a page outta my the 2019 "playbook"

January 17, 2022:

MLK Day!

Went to the Y with V at about 8:45. 

Treadmill
5 min on 7.1 speed, stretch for five min
5 min on 7.6 speed, stretch for five min
5 min on 8.1 speed, lift for five min
5 min on 8.6 speed, lift for five min; push-ups and abs for 3 min

Took a page outta my the 2019 "playbook":

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

Here's what I'm thinking on this FRIGID day of teen temperatures.

Jan 16, 2022-

Here's what I actually did on this frigid day. I went to the Y, warmed up a mile, and stretched well. I then drove less than five minutes down the road, less than two miles away, to Hillsborough HS's track for 200s. I managed 8 in this 19-degree weather. I hit 31-low, 31-low, 31-mid, 31-mid, 31-high, 31-high, 32-low, 32-low. See a pattern? I then rushed to collect my things--and myself!--to drive back to the Y for some more action. (Between gathering my things, driving to the Y, and getting on the treadmill, the transition amounted to a 10-minute "break".) I set the treadmill to 14.0 speed, hopped on when it reached .05M/16 seconds, and ran until I reached .17M/49 seconds. It's in the books!

Jan 16, 2022

Here's what I'm thinking on this FRIGID day of teen temperatures....two weeks out from Millrose.

Head to Hillsborough HS in lieu of the meeting up with the guys at GA. Do 8 x 200 at 30 seconds with a 2:00 rest.  

For perspective, on January 27, 2019...(two weeks out from Millrose)

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.

60-minute easy workout

Sat, 1/15/22

Went to the Y this morning for a 60-min easy workout

8:25 mile warm up

6:00 stretch

7:55 mile

6:00 on weights

7:55 mile

8:00-push-ups and ab exercises

7:55 mile

2:00 stretch

on speed 10 at level 10 incline

 Fri, 1/14/22-

Tired this morning. Went to the Y. Warmed up with a 7:55 mile. Stretched. Did a bit more running, then called it quits on the treadmill. Stretched some more. Lifted some. Did some work on the plyo boxes. Ab exercises.

Thurs, 1/13/22-

Parked at the Y. Ran 4M around the area in 31:20.

Wed, 1/12/22-

Inspired by one of Bruce's efforts, I did 6x.25M on speed 10 at level 10 incline. At 10, I reached .25M in 1:32. On 10.1, the same was true. Hmm.  I took a 2:30 rest. My goal is to do 10 of these.

Thinking of the following plan

Thinking of...the following plan

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

Almost froze!!

Tues, 1/11-took off

Mon, 1/10-Went to Mountainview Park. Ran 4M in 31:30 on this especially frigid and windy day. Got locked out of car. Almost froze!! 

Booster2

 1/9/22-

On account of a snow-covered track and arriving after 1AM (Davirah and I went to the Eagles game) late night last, I stayed close to home for the workout, which was at 9:45 at the Y.

My plan was to do 6x600 in 1:47 on the treadmill, with 3 min rest between efforts. I did an 8:30 mile warm up, put on some balm, and stretched for about 15 minutes. After using my Booster2 drill, I was ready for what awaited. Admittedly, I was a little tentative given my hamstring issues. 

First effort: 600. I let machine go @12.5 speed. I then hopped on at 13 sec/.03M and ran until the machine read 2:00/.40M. The run was 1:47.

3:00 rest

Second effort: 600. Same, although I realized I was getting winded.

3:00

Third effort: 400. Same pace. I set the machine for 12.5 and hopped on at the 13 sec/.03M mark. I rode the wave until 1:24/.28M. This amounted to a 71-sec 400.

3:00

Fourth effort: I let machine go @12.5 speed. I then hopped on at 13 sec/.03M and ran until the machine read 2:00/.40M. The run was 1:47.

3:00

Fifth effort: 400. Same pace. I set the machine for 12.5 and hopped on at the 13 sec/.03M mark. I rode the wave until 1:24/.28M. This amounted to a 71-sec 400.

3:00

Sixth effort: 400. Same pace. I set the machine for 12.5 and hopped on at the 13 sec/.03M mark. I rode the wave until 1:24/.28M. This amounted to a 71-sec 400.

Seventh effort: 600. Spent, I slowed things down some. I set the machine for 10.0 and hopped on at the 13 sec/.03M mark. Forty seconds in, I increased the speed to 10.5. At 60 seconds, I took it up to 11.0. At 75 seconds, I increased it to 11.5. I ticked it up to 12.0 at 1:30. At 1:40, the speed was now at 12.5. And, finally, I peaked at 13.0 at 1:50, carrying this over the last 20 seconds. I wound up doing this last 600 in 1:55, my slowest, stopping the treadmill at 2:08.

 

So, in sum: 

600m in 1:47

600m in 1:47

400m in 1:11

600m in 1:47

400m in 1:11

400m in 1:11

600m in 1:55

...all on 3:00 rest

 

Perhaps next time I'll give the 2 x (3x500) a whirl. See 3/8/18

 

Wound up shoveling

 Fri, 1/7/22-

Snow storm. Went to the Y, which was closed!

Wound up shoveling. No workout today.

For Sat:

Will probably do 4M in 30:00  if roads are okay or do the equivalent at the Y.

For Sun: 

Hope to meet with my teammates. If not, I will try a hill sprint workout on the treadmill. 

a 45-min workout

Thurs, 1/6/22

Went to the Y this morning for a 45-min workout

8:15 mile warm up

5:00 stretch

7:55 mile

5:00 quick weights

7:25 mile

8:00-knee drives, double-leg box jumps, ab exercises

Tentative meet schedule cut and pasted from Mark Williams's FB post:

12/16 - NYRR Night at the races (mile, 800, 5k relay) (Armory)

1/6 - NYRR Night at the races (1000, 600, 3k, 4x4) (Armory)--SKIP

Ocean Breeze Miles Mania #1 - Jan. 6th

Ocean Breeze Miles Mania #2 - Jan. 20th

1/23 - NYRR Night at the races (800, 5k) (Armory)

1/29 - Millrose Games (4x4) (Armory)

Ocean Breeze Miles Mania #3  - Feb. 3rd

2/11 - NYRR Night at the races (mile 10k relay) (Armory) SKIP

2/13 - Masters East Regional / NJ & NY dual meet Championships (Ocean Breeze)

Ocean Breeze Miles Mania #4 - Feb. 17th

Ocean Breeze Miles Mania #5  - Mar. 3rd

3/4 - NYRR Night at the races (600, 3k) (Armory)

3/6 - Adam Sanford Classic (Armory) ??

Ocean Breeze Miles Mania Championship - Mar. 17th

3/18 - 20 Masters Indoor National Championships (Armory)

3/27 - Front Runners Meet (Armory)

a hills workout on this icy morning

 1/5/22-

Drove to Mountain Park for a hills workout on this icy morning. I arrived just before 7:00 given the early morning darkness and my caution about coyotes lurching in the woods where the hill is! By the time I warmed up and stretched, I didn't start my hills until 7:20, when there was plenty of daylight. Turns out I would've been fine arriving at 6:30, warming up and stretching, and starting my hills at 6:50.

At any rate, these hills were tough. It's been a while since I've done them. Also, the path of shredded wood chips and bark was slick. Nonetheless, I trekked onward. Having scouted the territory yesterday, I knew that the hill extended up .1M or so, then bent left for another .05M or so. The path then turned downward and back towards the start, to form a .31M loop. Perfect.

I managed

.155M in 65 sec/.155M in 1:20 downhill...2:25

The rest averaged

.155M in 75 sec/.155M in 1:25 downhill...2:40

I did a total of 7 hills (6.5 loops...2 miles) in 17:00

My goal is to try to get down to 16:00. A key challenge is the slipperiness of the hill and the fact that it'll be snow-covered in no time!

 

 

a routine, 45-min workout

Tues, 1/4/22

Arrived at the Y at 6:10AM for a routine, 45-min workout.

Mile warm up in 8:30

Stretch for 5:00

Mile in 7:55

5:00 lifting

Mile in 7:55

10:00 strength work, including single knee drives on small box, single knee drives on medium box, double-leg jumps on large box (box jumps). I did nothing on the extra large box. I then did ab exercises.

Mon, 1/3/22

Went to Mountainview Park for a 4M run. 32:00 (8:25, 8:05, 8:00, 7:30)

hamstring is better but not yet 100%

1/2/22-Went to GA to join the guys in a "comeback" workout of 3x300 in 800m race goal pace and 3x200 in 600m race goal pace. We'd take 5 minutes after each 300 and 4:00 after each 200. My targets for the 300s and 200s would be 48 and 30, respectively. On the counsel of my teammates, I'd take the first 300 easy, 51 seconds. After all, my hamstring is better but not yet 100%.

51, 47, 47; 31, 30, 29

Joining me for some or all of the workout were Bruce, John, Rob, Wayne, and Chuck, K.

1/1/22-V and I went to the Y. I did...

mile in 8:30

stretched for 5:00

mile in 8:30

lifted for 5:00

mile in 8:30

more strength work for 8:00

12/31/21

1.25M 

stretched for 5min

1.25M in 11:20

lifted for 5 min

1.25M in 11:20

strength work for 5:00

1.25M in 11:20

abs work for a few minutes