Being injured is for the...

7/12/12--ran easy 5 miles today, the last 4.4M in 32:30.  Quad felt better after about a mile.  Being injured is for the...

7/11/12--drove to the Y.  Ran 7:00 mile on track (16 laps/mile), then lifted for 3-4 minutes, then ran 7:00 on treadmill, then lifted, then ran 6:29 mile on track, lifted, and then finally ran a 6:30 mile on the treadmill.  Then I went home.

7/10/12--decided to go to the open meet at Germantown Academy.   I hemmed and hawed about it, but decided to compete after warming up.  Bad move all around.  I thought about the 800 but eventually decided to do the 400.  I was in lane 5 of 6 in the fast heat.  I didn't use starting blocks.  I figured I'd just pace off the guy in lane 6.  This lasted all of about 200 meters.  I felt my knee and quad quiver, then buckle over the first 100 meters.  I was wincing in pain and tentative, but I didn't want to stop.  As I heard the announcer say 50-51 as the first runner crossed, I began my own count: 52, 53, 54, 55.  I got dead last!  I figured I had run 55 or 56.  I ran 57.28.  That stinks!  I haven't run a 400 that slow since my first meet (back) at the master's level in 2008 when I ran a 57.7. 

I was not happy.  I am getting increasing frustrated that my quad is not getting better.  This sticks, I tell you.

7/9/12--took the day off.

7/8/12--sore at the knee and lower quad.  Ran 5 miles in the morning and then latter joined DJ for part of his 11.4-11.5M run.

7/7/12--made my way to Germantown Academy for a workout with Chuck, Ray, Rob, Bruce and others: 3 x 200m at 800m race pace with 3 minutes rest between reps and 6-minute walk (or 800m jog) after last rep. Then, complete 2-3 sets of (300m at 800m race pace, 2 minute rest, 200m at 400m race pace), with 6 minutes walk/jog between sets.


Examples:

For 2:15 800m runner: 34sec 200m, 3 min rest, 34sec 200m, 3 min rest, 34sec 200m, 6 min rest/800m jog; AND 50sec 300m, 2 min rest, 200m at 400m race pace, 50sec 300m, 2 min rest, 200m at 400m race pace, 50sec 300m, 2 min rest, 200m at 400m race pace.

...2:05 man runs 30/31 for 200m reps, 46ish for 300 reps and 26/27 for 200m reps.

...And so forth

Everybody seemed to feel okay about the workout. Now that my hamstring is near 100% my quad has been so much of a pain.  Anyway, I didn't feel great but managed to hit 31, 31, and 30. I then hit 48, 27, 47, 27.