landed at the field house

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.

Headed back

 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.

gnawing ping of regret

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.

Bye, bye, ATL.

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.

I fumbled

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

ever so tight

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

I had no speed to unleash.

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