I did not feel as sharp as I should have

12/31/23-Went to Duke Island Park for a recovery run. 3M in 26:30

12/30/23-Sprint Night/Holiday Classic at The Armory. Guy and Wayne met me at my house in NJ at 3:00. (I had spent the night there.) The goal was to leave at 3:15 to get to NYC in plenty of time for the 6:00 start. We would up getting to the parking structure at 4:50. When we entered the venue, the youth meet was still in progress. It would conclude at 5:30.

I hung out with the team for a bit and then jogged a mile at 5:45 and stretched and such. I watched the 60m for a bit and hung out with the crew (John, Daryl, Jeff, Guy, Wayne, Lorraine, Cheryl, Rob Ciervo. Did I miss anyone?). By the time the men's 400 was up, it was going on 7:00. With a seed time of 57.75, I was in lane 4 of heat 5. I was surprised that I wasn't in heat 6, but what was one to do? When the gun went off, I knew I was in for a difficult time. Even in my new spikes, I did not feel as sharp as I should have. I found myself in last place (4th) at the break. I'd come across the 200 in 27.48. I'd cover the second 200 in 30.90, for a final time of 58.39, a disappointment. Last year's time, 57.91, was faster and felt better.

I would collect my thoughts and prepare for the 200. I jogged around a bit as well, trying to keep myself loose. I put on my spikes and made my way over to 60m straightaway for some strides and starts. When it was time, I stepped onto the track. I didn't need to adjust my starting blocks too much. I was in lane 3 of heat 13. (Having Tony Fulton (65) to my immediate outside gave me some motivation.) In fact, I left the pads intact and simply softened the angle placement of the blocks. I got out okay when the gun blasted. 26.43. 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! 

Better than expected!

12/28/23-7:15AM 2x150 and 2x100. Targets for the 150s: 22 (last 150m of 400 race), 21 (400 RP); targets for the 100s: 14-low (400 RP), 13-mid (first 100m of 400 race).

Actuals: 21.8, 21.1; 13.8, 13.1. Better than expected!

(8:50, 8:10, 8:05, 7:45, 3:50....)

Dec 27, 2023-Ran an easy 4.5M...in 36:40 (8:50, 8:10, 8:05, 7:45, 3:50....)

Christmas. Took off.

Dec 26, 2023-

7AM workout: 6x200 in two sets of three--60 sec rest; 5 min rest between sets. Target time: 32. 

32-low, 32-mid, 32-high; 32-mid, 32-low, 32-low

Dec 25, 2023-

Christmas. Took off.

mini-crisis of confidence

Sunday, 12/24/23-

I hemmed and hawed about today workout. Behind curtain A was 4-6 x 200 in 31.3 (90% 400m RP of 57.0); 4-6 x 150 in 22.4 (95% of 400 RP); and 4-6 x 100 in 14.2 (400 RP), all on 2:45 rest. Behind curtain B was 3x400 in 62.7 (90% 400 RP of 57)...10 min rest.

After consulting Alison and Lorriane, I decided to step behind curtain B. They would do so as well, with Alison targeting 71 seconds and Lorraine targeting 77 secs. Like me, they found themselves off the pace by a second or so.

I should have based my target time off 90% of RP of 58, not 57. This would have yielded 63.8, closer to the actual marks I hit today. 

Giving Alison a head start of 50m (Alison gave Lorraine a head start as well), I managed a 64.4, followed by a 64.0. Rob connected with me on the second 200 of my second 400. I lost focus on the third 400 repeat and stopped 130-135 into the effort (20 secs). This mini-crisis of confidence had me choose between walking to the 200 and doing a 200 finishing up going up with a or walking back to the 100m mark and, well, doing a more respectable 300. I waited until Alison and Lorraine (and Rob) had finished and then drove things home with a 49.0 300m. So... 15 sec 200 plus a 49 sec 300 make a broken 400 that add to 64. There you have it. 

Tentative plan leading into Sprint Night:

12/25/23-take off or do easy run of 3-4.5M

12/26/23-6x200 in two sets of three--60 sec rest; 5 min rest between sets. Target time: 32

12/27/23-take off or light run of 3-4.5M

12/28/23-2x150 and 2x100. Targets for the 150s: 22 (last 150m of 400 race), 21 (400 RP); targets for the 100s: 14-low (400 RP), 13-mid (first 100m of 400 race)

12/29/23-take off

12/30/23-Sprint Night

Wound up running with a stranger

12/23/23-In NJ. Drove to Duke Island Park at about 8:45 for an easy run. Wound up running with a stranger four of my five miles. 45:45

12/22/23-Ran 2.5M to get to Strength & Conditioning Center 20:30. Stretched. Ran .5M in 4:00. Lifted some Ran .5M in 4:00. Lifted some more. Covered .5M en route home.

It may be time

Thurs, 12/21-Andrew and I met at 7:30AM to do 5 x broken 400s (250m, rest 30 sec, then 150 at 90% 400 race), followed by a 7:00 rest. My targets were 40 and 24. My actuals were: 40.6 and 25.4, 40.4 and 25.2, 40.2 and 24.8, 40.0 and 25.0, 40.0 and 24.0. My runs were slightly too slow. That's okay, though. I felt pretty good. It may be time for 3x400 in 62...with 10' rest. Could it be on Sunday?

best series of the season thus far

12/19/23-Jogged 1M to the Strength & Conditioning Center, then stretched.  Eight (8) hills (~180-190m) were on tap.

38,39,39,39,38,39,38,36, my best series of the season thus far

Jogged .5M back home. 

my 100s were too slow

Mon, 12/18/23-

Nearly torrential downpour. Ran to Strength & Conditioning Center (.4M). 

Did .6M. (8:30 pace)

Stretched for a few

Did .5M (8:10 pace) 

Lifted for a few

Did .5M (7:50 pace)

Lifted for a few

Did .5M (7:30 pace)

Ran 1M back home (8:00 pace)

Sun, 12/17/23-

John, Anthony, Guy, and I did 5 x broken 300s (200 at 90% 400 race pace, rest 30 sec, then 100 at 95% 400 race), followed by a 5:00 rest. My targets were 31.9 and 15.2. My actuals were: 31.6, 16.1; 31.4, 16.2; 30.9, 16.4; 31.2, 16.0; 30.9, 16.1. My 200s were slightly too fast, and my 100s were too slow, more around 85-88% rather than 95%.

I'll have to try broken 400s (250 in 39.8, then 150 in 23.9).

Sat, 12/16/23-Ran 4.5M route in 36:50.

Hopped

Friday, 12/15/23-Ran 1.1M in 8:50 to the Strength & Conditioning Center. Stretched for 5:00. Lifted for 5:00. Hopped on treadmill for 1M in 7:50. Lifted for 5:00. Ran 1M back home in 8:00.

rest-walk

Thurs, 12/14/23-Did 6x150. I jogged over to strength & conditioning center campus, hopped on the treadmill for a half-mile, then stretched. I headed to the track. I was 6:40 at this point.  

The goal was 6@22, with a rest-walk of 2:30.

23-low, 21-high, 22-low, 22-mid, 22-low, 22-low

Wed, 12/13/23-took off

Tues, 12/12/23--2.5M, strength and conditioning for liftng, 1M back home

Mon, 12/11/22- 4.5M

I think I'm getting there!

12/10/23-John, Andrew, Anthony, Guy, and one or two others did 2x100, 2x200, 2x300, 2x200, and 2x100. The rest was walk what you run, which meant about 2:00, 3:30, 4:30, 3:30, 2:30, 2:00, respectively. The rest felt generous. Having completed this workout on this day last year, my target pace was 15, 32, 51, with the 51 being a couple of seconds faster than last year's mark. John led the first few a bit faster than target time. I hit the target (15-mid, 15-low, 32-mid, 32-mid). I led the 300s in 51-low, 50-low and finished up with 32-low, 31-mid, 14-high, 14-mid. I think I'm getting there!

12/9/23-took off; busy day with Chestnut Hill House Tours, wrestling tourney, etc.

12/8/23-4.5M run

12/7/23--2.5M to Strength & Conditioning Center. I stretehed, lifted some, and then headed backhome 1M.

Foot felt better.

Wed, 12/6/23-Jogged .5M to the Strength & Conditioning Center, then did another .5M in the treadmill, followed by stretching and then 8 hills. 42,40,40,40,39,39,38,36. Jogged .5M back home. Foot felt better.

Tues, 12/5/23-Ran mile to Strength & Conditioning Center (8:20), stretched for a few minutes, then did  a mile on the treadmill (7:45), lifted, did another mile (7:35), lifted some more, then ran a mile back home.

Thurs, 12/4/23-4.5M in 36:30.

the full kaboodle

Sun, 12/3-I wound up doing a modest 10x300 with Allison, Lorraine, and Jeff. Allison did 7, as she had done a 1K with the distance group. Jeff Flock did the first three with us and then took a break and did #s 5, 7, and 9. Lorraine and I did the full kaboodle. My initial idea was to run 60s and take a 60-sec break, but that would prove too much. Besides, Lorraine was concerned that the pace wouldn't be hospitable (my word, not hers). So, we decided to go with 63 seconds and 90 sec recovery, a walk of 100m. The result: 64, 64, 63, 63, 62, 61, 62, 59, 62, 63. I wasn't especially winded.

Sat, 12/2-Still in St. Louis. Did mile in 8:00, stretched, did another mile in 7:35, then stretched.

Fri, 12/2-Did mile in 8:00 and stretched.

Thurs, 12/1-Ran around the downtown and covered 4.5M.

Wed, 11/30-Headed off to St. Louis to NAIS's PoCC.

Tues, 11/29-Did 8 hills, all in 39/40. Sluggish, though

Mon, 11/28-Did 2.5M, stretched, ran another mile on treadmill, and then cooled down .5M.