more than a half-second slower

 Wed, 4/27/22arrived to campus at 6:20 on this 48-degree morning. Did 3x150. Goals were mid-21, mid-20, mid-19. Actuals: 22-low, 21-low, 20-low. (On this day in 2019, I managed  20-high, 20-mid, 19-mid. Two days later, I went on to split 55.45 at Penn Relays which was a disappointment. Today, my 150s averaged more than a half-second slower. Perhaps I am ready to run mid- to high-56.)

at about

April 26, 2022

Arrived at the Y at about 5:40 am

Did 8:30 mile

stretched for 9:00

Did 7:55 mile

Stretched and did hamstring strengthening and general strengthening exercises for 18:00

Did 4:00 half-mile.

Stretched and did drills for 5:00

Departed at about 6:35 am

Plan for tomorrow:Go to campus at 6:15am. After warming up and stretching super well, do 3x150. Shoot for high-21, high-20, high-19.

Chestnut Hill neighborhood

Mon, 4/25/22-Took off

Sun, 4/24/22-Met up with group at GA. 

Did 2x200, 2x150, and 2x100

200s were supposed to be at the pace of the 2nd 200 of 400m race

150s were supposed to be at the pace of the middle of the 400m race (i.e., 100m mark to 250m mark)

100s were supposed to be at the pace of the start of the 400m race

Me: 29-high, 28-mid; 20-mid, 20-mid; 13-mid, 13-mid

Sat, 4/23/22-Used the fitness center at the Chestnut Hill Hotel. 

Ran mile in 8:30

Stretched well

Ran another mile in 7:30

Stretched some more

Fri, 4/22/22-Ran around Chestnut Hill neighborhood. About 4M in about 34:00.

Thurs, 4/21/22-Took off

Wed, 4/20/22-Planned for 2x(3x300) 48/49, cross 200 in 32; take 3 min between efforts and 6 min between sets

Wound up hitting 49, 50, 50 and 49, 50, 50

Used the recovery pump machine borrowed from the strength and conditioning coach

Tues, 4/19/22-Went to the Y at 5:55AM. Did a mile in 8:30. Stretched. Did strength work as planned.

In evening: Used the recovery pump machine borrowed from the strength and conditioning coach

Mon, 4/18/22-Went to the Y at 5:45AM.

Mile in 7:55.

Stretched for 8-9 min

Mile in 7:55

Stretched some more

Lifted for 8-9 min

Strength work/plyometrics-type exercises

Half mile in 4:00

In evening: Used the recovery pump machine borrowed from the strength and conditioning coach

Plan for the week, 4/18-4/24

Plan for the week

Mon, 4/18-strength work and drills

Tues, 4/19-jog and stretch

Wed, 4/20-2x(3x300) 48/49, cross 200 in 32; take 3 min between efforts and 6 min between sets

Thurs, 4/21-take off (at SCH)

Fri, 4/22-3-4M easy (at SCH)

Sat, 4/23-jog and stretch (at SCH)

Sun, 4/24-3x400 

Butt-lock and lactic acid, or should I say lactic ass-id?

Sun, 4/17-Easter! Drove to the Delaware Raritan Canal trail and relaxed 3 miles in 24:35 (8:45, 8:05, 7:45)

Sat, 4/16-Met up with the crew at GA. For most of us, the workout was a pretty hard 3x400 with 10 min rest. 

One group (John and me) was targeting 62 seconds, one group (Bruce and Chuck K.) was trying to hit 66, and a third group (Rob, Chuck S., Leroy) was after 70.

My times: 

-64 (John took it out well, crossing the 200 in 30/31. He slowed some over the second 200, me following suit.)

-62 (John took it out well again, hitting the 200 in 30. We maintained better form over the second 200.)

-63 (I took it out well, reaching the 200 in 30/31. John stopped at the 200. Rob connected with me at the 200, and I tried my best to keep form.)

Talk about butt-lock and lactic acid, or should I say lactic ass-id?

Fri, 4/15

-Went to Hillsborough's track for a good warmup, following by some 50m strides in various spikes.

Thurs, 4/14

-Took advantage of the beautiful afternoon and worked out on Pingry's track. Fooled around here and there, then settled on 4x100 in flats (13-high/14-low). I then switched into spikes for 3x200, all in 28.xx. Hamstring is coming along, but not yet 1005>

track space

Wed, 4/13-

Went to the Y.

Did 8:30 mile

stretched for 9:00

Lifted for 9:00

Did hamstring strengthening and general strengthening exercises for 9:00

Did 8:30 mile.

Tues, 4/12

On this beautiful day, I took a portion on the afternoon to hit the track. After some back and forth in my mind and negotiating the track space with the track team, I decided to do some 100s and 200s.

100s: 14-low, 14-low, 13-high, 13-mid...in flats. Took 2:00 between each effort.

200s: 28-high, 28-mid, 28-low...in spikes. Took 4:00 between each effort.

Mon, 4/11-

Went to the Y.

Did 7:55 mile

stretched for 9:00

Lifted for 9:00

Did hamstring strengthening and general strengthening exercises for 9:00

Did 7:55 mile.

my speed has suffered

4/10-

Met with the crew at GA. At Rob's suggestion, we wound up doing 150 "speed makers." The idea was to pick up the pace every 50 meters or so. Rob, Wayne, John, and Bruce did 8, while Andrew and I did 10, with Chuck K. doing 12. A bunch of distance teammates and throwers rounded out the crew.

I started off like the tin man, but things got better as the workout progressed. One thing I know for sure is that my speed has suffered under the weight of injury.

25-low, 24-mid, 23, 23, 22, 22, 21, 21, 21, 21

rest after

Sat, 4/9-

Went to Mountain View Park early this morning (forgot the Y would be closed at 6:30 AM) on account of my Board meeting.

Ran for 25 minutes or so, covering about 3M.

Fri, 4/8-

Went to Pingry in the early AM for a workout: 4x200 in 31/32 w/ 3 min rest after each effort, 4x150 in 22/23 with 2:15 rest after each run, and 4 x100 in 14 with 1:30 rest after each effort.

31-high, 32-low, 31-high, 32-low

22-high, 23-low, 22-mid, 22-mid

14-high, 14-mid, 14-low, 13-high

Thurs, 4/7

Went to the Y 

Mile in 7:55

8:00 of stretching

16:00 of lifting, hamstring strengthening, and speed exercises  

Mile in 7:55

I'm trying to climb

Wed, 4/6/22-

Came to campus on this soggy morning for an uncharacteristic workout. I warmed up a mile inside the athletic center and did 10-12 x 70 meters, in flats of course. The first two were modest, around 9.5 seconds. I then upped my effort in order to work on speed, explosion, and form, running the remaining ones in mid- to low-8s. I walked back to the start, for about 1:15 rest between efforts.

I then hit the weight room. I'm trying to climb out of the hamstring funk.

Tues, 4/5/22-

Went to Mountain View Park for an easy run. I didn't officially time or measure it, but I'd wager I cover 3-3.25 M in 27:00 minutes.

Mon, 4/4/22

Went to the Y.  

Mile in 7:55

8:00 of stretching

16:00 of lifting, hamstring strengthening, and speed exercises  

Mile in 7:55

fast and free

Sunday, 4-4-22--On this rainy, 40-degree morning, I went to GA to get in a modest track workout with the fellas. I was hoping I would feel okay, as I'm still healing my hamstring.

On Rob's urging, we did 100s. Rob would do 10, John would do 11, Chuck would do 12, and Lorraine and I would do 16. Chuck, Keith, Bob, etc. would do 1000s.

16.6 
16.6
15.4 
15.4
15.3 
15.4
15.3 
15.2 
15.0
15.1  

I'd like to continue to strengthen my hammies, get rid of my periformis syndrome, and start to feel fast and free.   

Strengthening

Sat, 4/2/22

Went to Y with V.

Mile in 7:55

8:00 of stretching

16:00 of lifting, hamstring strengthening, and speed exercises  

Mile in 7:55

Fri, 4/1/22

Took day off, on account of the faculty v. seniors bball game this morning.

 

Thurs, 3/31/22

Skipped the Y today since I would be joining Gerry Venasse in the afternoon for some modest 200s.

Mile with Gerry.

Stretched.

Did 6x200, ranging between 41-45.

Walked 100, jogged 200 between each effort...for a 1:50-2:00 min rest. 

Mile cool down

 

Wed, 3/30/22

Mile in 7:55

8:00 of stretching

Mile in 7:55

16:00 of lifting, hamstring strengthening, and speed exercises

Mile in 7:55

Tues, 3/29/22

Mile in 7:55

8:00 of stretching

Mile in 7:55

8:00 of lifting, hamstring strengthening exercises

Mile in 7:55