I should be ashamed of myself. I haven't posted in forever! Penn Relays report

I should be ashamed of myself.  I haven't posted in forever!

Friday-too tied down with work.  No workout.

Thursday-too tied down with work.  No workout.

Wednesday-3.5M on the XC course and such

Tuesday-went to the Y with my wife.  7:00 mile/lift/6:30 mile/lift/6:00 mile

Monday-too tied down with work.  No workout.

Sunday-took off

Saturday-Penn Relays 4x400

Got to Penn at 12:50...just before packet pick-up had closed.  Good the Chuck was there to grab the stuff.
Eventually met with up with the guys.
Warmed up.
Rich Harris had to pull out of the race on account of injury.  Tried warming up but hamstring wasn't firing right.
Rob subbed in.
Ran reasonably well.  54.42
3:41+

RESULTS

PL	SCHOOL/AFFILIATION	MARK	ATHLETES	ID
1	Southwest Sprinters TC A	3:29.91	Ed Winslow (52.63), Nate Sickerson (52.98), Adam Alderton (52.57), Leon Bullard (51.75)	A
2	CPTC New Balance	3:34.99	Andrew Hogue (53.85), Sherman Lau (55.34), Peter Brady (54.34), Rawle DeLisle (51.47)	E
3	Greater Philadelphia TC	3:41.37	John Curtis (55.46), Nick Berra (54.19), Delvin Dinkins (54.42), Robert Schwartz (57.31)	C
4	Penn Track Alumni	3:54.78	David Allison (55.90), Damon Manning (59.20), Matt Manion (59.67), Joe Devine (1:00.02)	I
5	Mass Velocity TC M40	4:03.48	Bill Kinahan (57.50), Steven Gorriaran (1:00.70), Dave Neumann (59.72), Dan Grimes (1:05.57)	G
6	Alabama Express	4:10.72	Mark William (55.02), Reggie Hill (1:02.66), Derrick Ach (1:10.29), Leondis Worslex (1:02.77)	J
7	TNT International TC	4:12.14	Byron Friend (1:05.00), Eddie Stone (1:05.99), Charles Sawye (1:02.20), Rick Exantus (58.96)	F

Penn Relays M40 4 x 400 2015

Penn Relays M40 4 x 400 2015-another view

Penn Relay M40 4x400 with commentators

Penn Relays 2015 M40 4x400 aerial view

Friday-Penn Relays 4x100
Lane 3.
Didn't feel super fast, but I did okay.  49+

Thursday-took off

Wednesday-did 4x150 --2 @21 and 2@20

Tuesday-went to Y for mile/lift/mile/lift/mile/lift

Monday-don't recall