Another Millrose in the books

Sunday, 2/21-

Did a "recovery" run of 5.7M in 43:10...average of 7:35/mile pace.


Saturday, 2/20-

Millrose.

Met up with Chuck Kruelle and Dave Richard at Rustin.  As it turns out, the 50+ B team was scrapped on account of a family emergency for Daryl Johnson. So, Dave decided to stay back.  

Chuck and I headed to Willow Grove to meet Rob.  The drive to NYC was quick and uneventful.  We arrived at The Armory at 10:15.

I warmed up on the track, stretched a bit, did some pick-ups, strides and drills, and then spent a good deal of time trying to stay loose.  I was initially tight, but then I started feeling pretty good.  

The lineup was Nick Damalas (who scarily arrived close to check in time due to a family circumstance), me, Craig, and Rob. 

The race...

Nick got out pretty well and found himself in third place behind TNT at the handoff.  I took the baton 20 meters behind Kareen Kanier and proceeded conservatively, not wanting to go out like gangbusters.  I felt pretty smooth across the first 200.  I could feel myself cutting into his lead at the 300-meter mark.  That’s when I went to my arms and toes.  I kept my form coming down the homestretch and handed off to Craig dead even with, or maybe a half-step in front of, Kareem.  Craig was up against Kyle Lanier, who seemed to take the first 150m conservatively.  Craig stayed in contact with him over the first 200 meters.  Over the second 200 meters, however, Kyle extended his lead substantially.  Craig labored down the homestretch and gave the baton to Rob. Rob, about 25 meters or so behind TNT at the exchange, took the turn aggressively and ran a balanced first lap.  With the goal being to break 3:50, Rob brought the baton home in 3:49 and change.  

The "official" splits were:

58.44-- Nick D

54.01 Delvin (12.7, 25.7 (13), 39.7 (14.0), 54.0 (14.3))

59.-- Craig

58.--Rob

3:49.72

2016 Millrose M40 4x400 MR

2016 Millrose M40 4x400 MR-GPTC edition

Event 17  Men 4x400 Meter Relay Masters
================================================================
        Meet: M 3:28.75  2012        , Southwest TC                            
    Team                                                 Finals 
================================================================
  1 Southwest Sprinters Track Club  'A'                 3:29.26  
     1) Ed Winslow                      2) Adam Alderton                  
     3) Robert ThomasJr                 4) Antwon Dussett                 
        52.256 (52.256)  1:46.067 (53.812)    2:38.53 (52.47)   3:29.251 (50.73)
  2 CPTC New Balance  'A'                               3:44.32  
     1) Andrew Hogue                    2) Peter Brady                    
     3) John Milone                     4) Sherman Lau                    
        54.345 (54.345)  1:49.339 (54.995)  2:47.839 (58.501)  3:44.316 (56.477)
  3 TNT International Racing Club  'A'                  3:44.97  
     1) Michael Jackson                 2) Kareem Lanier                  
     3) Kyle Lanier                     4) David Bynoe Sr                 
        56.159 (56.159)  1:52.431 (56.273)  2:47.653 (55.222)  3:44.963 (57.311)
  4 Greater Philadelphia Track Clu  'A'                 3:49.72  
     1) Nick Damalas                    2) Delvin Dinkins Sr              
     3) Craig Strimel                   4) Robert Schwartz                
        58.434 (58.434)  1:52.434 (54.001)  2:51.553 (59.119)  3:49.712 (58.159)
  5 Mass Velocity Track Club  'A'                       4:01.00  
     1) ? Rossen                        2) Mark Silverman                 
     3) Joe Conway                      4) 1 Meirwyn Walters              
           59.692 (59.692)          1:58.587 (58.896)        3:01.087 (1:02.501)
         4:00.998 (59.912)
  6 Prospect Park Track Club  'A'                       4:19.10  
     1) Andrei Fluerasu                 2) Christopher O'Brien            
     3) Dean Gefbhardt                  4) Clarence Lynn                  
       1:05.222 (1:05.222)        2:12.416 (1:07.195)        3:19.361 (1:06.945)
         4:19.097 (59.737)
  7 Northport Running Club  'A'                         4:19.78  
     1) Steven Schmidt Sr               2) Kieran Gibbons                 
     3) Wilton Widman Jr                4) Kevin Arloff                   
       1:03.308 (1:03.308)        2:09.870 (1:06.563)        3:15.574 (1:05.705)
       4:19.777 (1:04.204)
 -- Eliot Track Club  'A'                                   DNF  
     1) Brian Moore                     2) Christopher Simpson            
     3) Andrew Junas                    4) Andrew Darien                  
       1:00.564 (1:00.564)          1:56.879 (56.316)          2:49.920 (53.041)
 

I was satisfied with my effort, but I wanted to run 53-point and posted what I ran two years ago at Millrose.  Perhaps I should have been more aggressive at some point in my run.

The M50 4x400 put on a great showing.  They ran a few seconds faster than they did last year and quite a bit faster than our 40+ team.  

Way to go, guys!

Friday, 2/19-Took off

Thursday, 2/18-Made my way to Westtown School's track at 5:40 AM for a workout.  On this cold day, I decided to do 4x150 in preparation for Millrose.  My thought was to do 2 in 22 and 2 in 20.  I would up doing 2 in 21-mid and 2 in 19-mid.  I felt pretty ready.