Easy peasy.

Tues, 4/23/19-Ran 2.6M in 20:00. Stretched and lifted for another 20 min.

Mon, 4/22/19-took off. Easy peasy.

I did better this year than the last few!

Sunday, April 21:
Since there were no takers for practice today, Easter, (or yesterday), I worked out by my lonesome on this beautiful, partly sunny 62-degree morning (10:00AM). I headed to Hillsborough HS track for what has become a few-days-before-Penn 400-meter-confidence workout: 3x400, with a 10-minute break between efforts. The target was 60 seconds.

Effort 1: 61-mid (29/30; 32/31)
Effort 2: 59-high (28/29; 31/30)
Effort 3: 60-low (29, 31) 

I did better this year than the last few!

Recent history of this workout:
Sun, April 22, 2018-On this sunny, 45-degree morning at Swarthmore, I managed 61-high, 61-low, 60-low.  


Sun, 4/23/17-At Radnor, with Bruce and Rob were in tow for a bit of encouragement, I managed 61-mid, 61-low, 60-mid. 


Sun, 4/24/16-I reported that my workout was a little flat, as I managed 61-mid, 60-low, and 60-mid.  I mentioned that I did not feel as strong as I should have felt. 

Plus

Sat-

8:30 mile on treadmill
stretch
8:00 mile on treadmill
lift
stretch

Fri

5x100 plus starts
13-mid, 13-mid, 13-low, 12-high, 12-mid

Thurs

8:30 mile on treadmill
stretch
8:00 mile on treadmill
lift
7:30 mile on treadmill
lift

Wed

track workout
4x150, 4x30, starts

22-low, 21-mid, 21-low, 20-hih

Tues
3M: 23:00, lift

Mon

6:00 on treadmill @ 8:00 pace
stretch
6:00 on treadmill @ 7:30 pace
lift
6:00 on treadmill @ 7:00 pace
lift

Looks like I'll be running leadoff

Sun, April 14-The guys and I were scheduled to meet up at Germantown Academy at 8:00. On the way there, Chuck S. sent a message that the track was under siege by a flag football tourney. We did an audible and headed to Cheltenham instead. Those of us looking to work on baton exchanges and/or starts did just 4 x 150 (3-4 min rest) at the pace of the second 200 meters of a 400-meter race. A few others tacked on some 200s.

My 150s were all in the 21-mid range. Baton exchanges with Ross were good. Looks like I'll be running leadoff for the 4x100.

Sat, April 13-took off

Fri, April 12-Went to the Y and did 4 x (6:00 on treadmill + 4:00 stretch/lifting)

Thurs, April 11-Ran 4M in 30:30, then stretched and lifted at Y.

under the same conditions

Wed, 4/10-Went to Pingry track at 6:05AM for a workout of 6x150 with the goal of running 2 in 22-low, 2 in 21-low, and 2 in 20-low, given the hour. My runs were  22-mid, 21-high, 21-low, 20-high, 20-low, 19-high. (My runs on the same day in 2017 under the same conditions were 21-mid, 23-mid, 20-mid, 20-mid, 19-high, 18-high.)

Tues-Took off. Achilles bothering me. I fell asleep with it in the wrong position. Swollen, stiff, sore.

Mon-Went to the Y. Did 4 x (6:00 on treadmill + 4:00 lift/stretch). The treadmill runs covered .70M, then .75M, then .80M, then .85M, as the treadmill was set to 7.1, 7.6, 8.1, and 8.6.

you never know

Sun, 4/7/19-

We had a nice crowd today at Germantown Academy: Wayne, Chuck K, Chuck S, John, Nick D. (left 2/3 through) Nick? (young guy who lives in Newtown not officially part of the team), another Nick (from Berwyn), newcomer Bonnie, Bob, Phil Luccarelli, Andrew (did his own workout, then left as we got started), Kevin Cooke, Wally (he came for just baton exchanges), and me. Did I miss anyone?

The workout was 3x200 at 800m pace. 3 min rest after each effort. 3x150 at pace of second 200 of 400m race. 4 min after each run. 3x150 at pace of first 200 of 400m race. 5 min after each effort. The 200s were really just warmup before we went into the 150s, which were supposed to be all about speed endurance.

For the 200s, I reminded everyone to identify their pace and stick to it--not to run outside themselves. I kept my training flats on for the repeats, which for me were supposed to be in about 33 sec. I hit 34-low, 33-mid, 33-low. Young Nick averaged 3-4 seconds faster than John and me.

For the 150s, I suggested we break into three groups. For this first set, at the pace of second 200 of 400m race, I said there should be a 21/22 group, a 23/24 group, and a 25 and over group. Everyone obliged.

150 set 1:
Run 1: 20-high (too fast). Nick was probably 19-low, and John was probably 20-low.
Run 2: 21-mid
Run 3: 21-mid

150 set 2: (Young Nick decided to run behind John and me on these babies.)
Run 1: 19.4
Run 2: 19.4
Run 3: 19.8 (I look it down a notch, as my hamstring tightening a little on the previous repeat. I'd wager Nick and John hurried to an 18-high and 19-low, respectively.)

Everyone seemed to feel pretty good about the work.

A few of the teammates then worked on baton exchanges. John and Wayne had a bit of a dustup on the track, their spikes tripping each other up and causing them to hit the track much like I did this very weekend and in the very lane (1) last year! The difference is my fall resulted in a concussion. Let's hope there's no projectile vomiting by either tonight. There was no sign of anything at breakfast, but you never know.

Sat, 4/6/19-Swarthmore-on campus for Council on Presidential Initiatives. Ran around town a bit for 3.5M in 26:15. (7:55, 7:25, 7:25, 3:30)

Fri, 4/5/19-Managed a 4-mile run  at 5:45AM around the neighborhood near the Y. 30:30 (8:02, 7:34, 7:29, 7:25).

Thurs, 4/6/19-Took off

Wed, 4/5/19-Went to track at 6:00AM and did a short and easy workout of 3x150 and 3x100.  The idea was to run the 150s at the pace of the last 150 of a 400 race.

I ran 22-high, 21-high, and 21-mid.

I was supposed to run the 100s in 13-mid, 13-low/12-high, and 12-mid.

I ran 13-mid, 13-low, 12-mid.
Tues, 4/4/19-Went to the Y to do mile/lift & stretch/mile/lift & stretch/mile/lift & stretch. Treadmill miles were in 8:00, 7:45, and 7:30. I took 4:00 between each.

Managed

April 1, 2019

Tell me it's not 30-degrees outside...still!

Managed a 4-mile run  at 5:45AM around the neighborhood near the Y. 30:30 (8:00, 7:34, 7:29, 7:27).