Arrrgh: Down but not out!

Monday, June 08, 2009
I had to drop my car off for repair, jogged over .25 to Penn Oaks, lifted for about 15 minutes (just two sets of arms, not the usual 3) and ran 3.3 home in 24:54, an even 7:29 pace.

Total 3.55 miles

Here is what I am thinking for the rest of the week:

Tuesday, June 9, 2009
Henderson--distance work on track

Wednesday, June 10th
2x 300m @:47—2x 200m @:29—2x 150m @:21 w/60sec interval btw each // jog 800 btw sets

Thursday, June 11th
Distance

Friday, June 12th
4x (2x 150m @:20 w/walk 50m interval) // jog 800 btw sets

Saturday, June 13th

2x (800 @2:20 w/60sec interval—1x 400m @:64) // jog 1200m btw sets

Or

2x (300m-500-400 w/neg-split last 100m)
@ :32+14 (=:46 300m) . . . 66+14 (=1:20 500m) . . . 48+14 (=62 400m) 2-min btw reps/jog 1200 btw sets

Or

2x (300 @45—600m @1:36—300m @:45 w/2min interval btw each) // jog 1200m btw sets

Sunday, June 14

Distance--lift

Monday, June 15

3x 400 @ :60 w/10min interval (would make them a little faster, but I will be doing these @ 6 AM)


Sunday, June 7th

The kids and I made our way to the track at Downingtown East HS. I decided to toughen my legs, since they obviously are not tough enough if I can't run the low 2:00 I am supposed to run. Since I had just done 12 200s yesterday, I spared myself the agony of regular pick-up reps of 8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63. Instead, I did a modified version of 8x300 @52 w/90-sec interval (walk of 100 meters) and #s 2,5,8 @ 47. These times are at the same pace as the 400s…just 100 meters shorter. I ran 51,47,50,51,47,51,51,46. I was satisfied. Deed done! I cooled down 1 mile and left.

Total: 4.0 mile


Saturday, 6/6/09--meet at Widener.
Oh boy. I arrived at Widener, despite my misgivings. I warmed up well. I was a little tight, but otherwise ready to run the 400. As the heats and lane assignments were called, I realized that the clerk was reading from index cards, not heat sheet printouts. Oh smack. Turns out I needed to fill out a card when I first arrived. The table where this was to occur was not in full view, but otherwise where it usually is when meets are held at Widener. When the clerk called out the third heat and then began calling the fourth heat, I knew I had made a mistake, that I had not completed the necessary paperwork. Incidentally, I peeked over his shoulder and saw that different handwriting had been used to complete the cards and that's when I knew! Also, the times for the final heat--at this point I was holing out for my name to be called--ranged from :51-:49, and I know I would not have been in that heat.

So, it was painfully clear that I had screwed up. I decided to bag the meet, feeling my legs might pull anyway. I had the kids pack up their stuff so that I could sheepishly leave unnoticed. The gun for the first heat of the women's 400 went off as we left the stadium. I had to think about what I would do to rebound. I decided to take my woes to the track at Swarthmore. I warmed up and stretched again and tried my luck at some 200. Too bad for me I had left my spikes at Widener. I was not going to let that deter me from punishing myself with 12 x 200--31,31,31,30,30,30,30,30,31,31,30,28--with a 2-minute, 200 jog in-between. I cooled down 1 mile.
Widener warm-up--1.2
Swarthmore warm-up--.5
Workout--3 mile
Cool down--1 mile

5.7 mile total

I returned to Widener to collect my spikes. Maybe I was out of sorts because my wife was out of town in VA.

Friday, 6/5/09--TOOK OFF TODAY COMPLETELY. Meet at Henderson. 6 PM. Must leave work by 4:30. Need to check-in. Warm-up at 5:15. Goal: 2:03: 29,59(30),1:30(31),2:03(33). Goal with balls: 2:00: 28; 58(30); 1:29(31); 2:00(31)

Rainy day, heavy at times. I arrived at Henderson, promptly changed in my car in a remote location (whew!), and made my way to the track by 5:15 or so. Paid and whatnot. Had a good warm up of 1.0 mile +, despite the rain. Ran some turns, up to about 50 meters or so. I was set to go at 6:00. My heat, the 4th our of 5, went off at about 6:15 or 6:20. I got out well, came across the 200 in 29. Great, I thought. Felt some come up on me at the 300 mark and I surged ahead. Was in 4th at the 400 in about 59/60. Great, I thought. One person passed me at the 500 meter mark, another at the 600 meter mark, which I hit at about1:31. With 100 to go, I realized I was virtually dead. Five people passed me. I think I got 12th out of 15 in a time of about 2:06, though I can't be sure. I was disappointed to say the least. I was really gearing for that :59/:64, which should be doable! I just don't understand what's happening. I got to step up my game. I wasn't sure I would have the heart to go to Widener.

I cooled down 1/2 mile.

Total: 2.25 miles total

Total for week: about 26 miles