Sat, 5/26-In New Orleans. Did a couple of miles at an easy pace and then lifted a little bit.
Fri, 5/25-Went to the track at 6AM for a workout of 8 x 100 with 2:45 rest. My thought was to do 2 in 14.0 sec, 2 in 13.5 sec, 2 in 13.0 sec, and 2 in 12.5.
Efforts: 14.4, 13.9, 13.5, 13.4, 13.0, 12.9, 12.2, 12.0. I tried to go under.
Thurs, 5/24-Went to the Y. 2 x (mile + lift)
Wed, 5/23-Went to the track at 6AM for 8x150: 2@800m pace, 2 with fast middle 50m, 2 with each 50m progressively faster, and 2@ 800m pace. The rest would be 2:30.
Saturday, May 26, 2018
Tuesday, May 22, 2018
Oops: I forgot to run the 50s!
Tues, 5/20-Went to the Y for 1 x (mile + lift)
Mon, 5/21-Decided to work out after work on this sunny and slightly breezy 80-degree day. The workout was 3 x (200, 150, 100, 50) @800, 600, 400, 200 paces w/100m walk rest; 400 m walk between sets. The walk rests hovered between 1:35 and 1:50. The 400 walk rests were 5:45 and 5:40.
set 1: 30-low, 23-low, 13-low
set 2: 28-mid, 22-low, 13-mid
set 3: 29-high, 21-high, 12-mid
Oops: I forgot to run the 50s!
Sun, 5/19-a little lifting
Sat, 5/19-3 x (3x200) @ 600m pace w/1:00 rest. 400 walk between sets.
set 1: 30-mid, 31-low, 31-high
set 2: 30-high, 31-mid, 32-low
set 3: 30-high, 33-low, 31-low
Not a great showing today. I was thinking the pace was 800, not 600. No excuses, though!
Fri, 5/18-took off
Mon, 5/21-Decided to work out after work on this sunny and slightly breezy 80-degree day. The workout was 3 x (200, 150, 100, 50) @800, 600, 400, 200 paces w/100m walk rest; 400 m walk between sets. The walk rests hovered between 1:35 and 1:50. The 400 walk rests were 5:45 and 5:40.
set 1: 30-low, 23-low, 13-low
set 2: 28-mid, 22-low, 13-mid
set 3: 29-high, 21-high, 12-mid
Oops: I forgot to run the 50s!
Sun, 5/19-a little lifting
Sat, 5/19-3 x (3x200) @ 600m pace w/1:00 rest. 400 walk between sets.
set 1: 30-mid, 31-low, 31-high
set 2: 30-high, 31-mid, 32-low
set 3: 30-high, 33-low, 31-low
Not a great showing today. I was thinking the pace was 800, not 600. No excuses, though!
Fri, 5/18-took off
Thursday, May 17, 2018
Bummer
Thurs, 5/17-
Despite the rain, I dragged myself to the track at 6AM to do 8x150. The idea was to do the first four at 600m pace (22-mid), and the second four at 400m pace (19-high/20-low). I'd take 2:45 between the efforts, with a 5:00 rest between sets.
23-flat
22-mid
22-low
22-mid
20-low
20-low
20-mid
20-high
Somewhat sluggish!
Wed, 5/16-
Took off
Tues, 5/15-went to the track at 6AM to do 8x200. The idea was to do the first four at about 800m pace (30/31), and the second four at around the pace of the second 200 of a 400m race (28). I'd take 3:00 between the efforts, with a 4:00 rest between sets.
31-low
30-high
30-mid
30-low
26-mid
27-low
28-low
26-mid
Wow! I don't remember the last time I was able to run a 26-second 200 at 6:45 AM.
Mon, 5/14-
Lifted at the Y.
Sun, 5/13-
Met up with the crew at Germantown Academy for a modest workout that would take much more out of me than I expected: simple, short ladder of 200, 300, 400, 300, 200, with 2:00, 3:00, and 4:00, 3:00, 2:00 between respective efforts. The idea was to stay at your 800-meter race pace. For me this meant 32, 48, 64, 48, 32. I hit 32-mid, 48-mid, 64-high, 48-mid, 33-mid.
Sat, 5/12-
Went to Hillsborough HS's track, saw there was a Lax game/tourney, and headed back home. Bummer.
Despite the rain, I dragged myself to the track at 6AM to do 8x150. The idea was to do the first four at 600m pace (22-mid), and the second four at 400m pace (19-high/20-low). I'd take 2:45 between the efforts, with a 5:00 rest between sets.
23-flat
22-mid
22-low
22-mid
20-low
20-low
20-mid
20-high
Somewhat sluggish!
Wed, 5/16-
Took off
Tues, 5/15-went to the track at 6AM to do 8x200. The idea was to do the first four at about 800m pace (30/31), and the second four at around the pace of the second 200 of a 400m race (28). I'd take 3:00 between the efforts, with a 4:00 rest between sets.
31-low
30-high
30-mid
30-low
26-mid
27-low
28-low
26-mid
Wow! I don't remember the last time I was able to run a 26-second 200 at 6:45 AM.
Mon, 5/14-
Lifted at the Y.
Sun, 5/13-
Met up with the crew at Germantown Academy for a modest workout that would take much more out of me than I expected: simple, short ladder of 200, 300, 400, 300, 200, with 2:00, 3:00, and 4:00, 3:00, 2:00 between respective efforts. The idea was to stay at your 800-meter race pace. For me this meant 32, 48, 64, 48, 32. I hit 32-mid, 48-mid, 64-high, 48-mid, 33-mid.
Sat, 5/12-
Went to Hillsborough HS's track, saw there was a Lax game/tourney, and headed back home. Bummer.
Thursday, May 10, 2018
stronger last year, likely more conditioned
Thurs, May 10, 2018
I figured I could do what I did on this day last year: a "pick up reps" workout, even at 6:30AM. As designed for a 2:00 800m high school runner, the workout is 8x400 with 90 seconds rest. 400 #s 1, 3, 4, 6, and 7 are supposed to be 70 seconds, while 400 #s 2, 5 and 8 are supposed to be in 64. Since I knew I didn't have the guns to do this workout as designed and time was of the essence, I made an important modification. I turned the 400s to 300s. I wanted #s 1,3,4,6, and 7 to be in 52.5 seconds, or 17.5 seconds per 100 meters. The faster 300s I wanted to be in 48, or 16 seconds per 100. I'd take two minutes' rest. (In the past, three minutes was my standard.)
300: 33/51-mid
300: 31/48-low
300: 33/51-low
300: 33/51-high
300: 32/49-high
300: 34/52-high
300: 34/52-high
300: 31/46-high
Not bad, but...
Last year, I posted:
300: 34/52-low
300: 30/47-high
300: 34/51-mid
300: 34/51-low
300: 31/47-mid
300: 34/51-low
300: 34/51-high
300: 31/46-high
I was stronger last year, likely more conditioned. Also, my back was sore today, perhaps because of yesterday's squash game.
I figured I could do what I did on this day last year: a "pick up reps" workout, even at 6:30AM. As designed for a 2:00 800m high school runner, the workout is 8x400 with 90 seconds rest. 400 #s 1, 3, 4, 6, and 7 are supposed to be 70 seconds, while 400 #s 2, 5 and 8 are supposed to be in 64. Since I knew I didn't have the guns to do this workout as designed and time was of the essence, I made an important modification. I turned the 400s to 300s. I wanted #s 1,3,4,6, and 7 to be in 52.5 seconds, or 17.5 seconds per 100 meters. The faster 300s I wanted to be in 48, or 16 seconds per 100. I'd take two minutes' rest. (In the past, three minutes was my standard.)
300: 33/51-mid
300: 31/48-low
300: 33/51-low
300: 33/51-high
300: 32/49-high
300: 34/52-high
300: 34/52-high
300: 31/46-high
Not bad, but...
Last year, I posted:
300: 34/52-low
300: 30/47-high
300: 34/51-mid
300: 34/51-low
300: 31/47-mid
300: 34/51-low
300: 34/51-high
300: 31/46-high
I was stronger last year, likely more conditioned. Also, my back was sore today, perhaps because of yesterday's squash game.
Wednesday, May 9, 2018
Lame
Wed, 5/9/18-
Got my butt kicked in a 6AM squash game, after which I did a little lifting.
Tues, 5/8/18-
I arrived on campus at 6 AM for a dozen repeats: 4x200, 4x150, and 4x100.
200s with 3:00 rest: 29-high, 29-mid, 30-low, 29-mid
150s with 3:00 rest: 21-low, 21-low, 21-mid, 20-mid
100s with 3:00 rest: 13-low, 12-high, 12-high, 12-mid
This workout felt lame.
Got my butt kicked in a 6AM squash game, after which I did a little lifting.
Tues, 5/8/18-
I arrived on campus at 6 AM for a dozen repeats: 4x200, 4x150, and 4x100.
200s with 3:00 rest: 29-high, 29-mid, 30-low, 29-mid
150s with 3:00 rest: 21-low, 21-low, 21-mid, 20-mid
100s with 3:00 rest: 13-low, 12-high, 12-high, 12-mid
This workout felt lame.
Sunday, May 6, 2018
Penn Relays and the Beast
Sun, May 6-
Foiled again. Hillsborough High School's track was swarmed. There was some kind of community event going on, so I headed to the Y for a lackluster workout. I did 2 x (1 mile/stretch/lift).
Sat, May 5-
I arrived at Hillsborough HS track for a workout and noticed the tons of youth there for track practice. The time was 10:00. I warmed up, pleased that they were using the infield. As soon as I finished my first two 200s, they hopped on the track and the rest was history. Foiled! Argh. My plan was to return on Sunday for the workout I should have done today.
Fri, May 4-took off
Thurs, May 3-
Went to Pingry in the early AM for a brief workout, followed by yoga with colleagues. I'd do 5 x 150 in 21-high, 21-med, 21-low, 20-high, 20-med.
Wed, May 2-still sore from Spartan. Took off.
Tues, May 1-still sore from Spartan. Took off.
Mon, April 30-very sore from the Beast. Took off.
Sun, April 29-Spartan Beast. Where do I begin? Even though there is so much to say, I will keep this short and sweet. I let my best man, Rob Henderson, talk me into heading to Vernon, NJ for a Spartan race. This wasn't just any Spartan instance course race; this was The Beast! On this 50-degree day, this meant 14 miles of pain up and down Mountain Creek Ski Resort. There were 33 obstacles, some doable, some downright treacherous. I started off strong enough, staying within reach of the leader. My goal at first was to finish in the top 10 of our age group. I reconsidered this after the two hours, and again after the third. I finished the course in 4 hours, 17-something minutes. This was the most challenging athletic event I've ever done!
Sat, April 28-Penn Relays. I arrived in Philly at about 2:00 for this time-honored tradition. I got there in time enough to see a couple of USA vs. The World events.
After yesterday's feel-good event, the 4x100, I was ready for some action. On this 70-degree but somewhat cloudy day, I had a good warmup with my teammates, although Rob (Schwartz) remained questionable after injuring his hamstring in yesterday's 4x100.
I got a pretty darn good warmup and was ready to roll. When we got to the paddock area, though, I somehow lost my pop. I felt flat. OMG! When the second runners were brought out to the track, I tried to stride some and get hyped up, but I was blah. In fact, I felt sleepy...more than usual. Post-concussion issues?
https://www.youtube.com/watch?v=scPPxyKvDR8
http://www.usatf.tv/gprofile.php?mgroup_id=45365&do=videos&video_id=242002
And the gun went off. I had to get my ass in gear. I slapped myself in the face, heard someone say "let's get in, Delvin," and then I was all set. John and Mark were jockeying for position as they came down the homestretch. Both Southwest TC teams were ahead, as was "40 is the new 30." Central Park TC was more than 10 meters behind. I think I got the baton in fourth or fifth. (I'll have to renew my membership to USATFTV to see.)
I took the baton and moved easily around the turn. I could see Nate Sickerson and another guy 20 meters ahead of me. At the 200 mark, I began to cut into their lead, or so it seemed. The guy right behind Nate (I believe he was from 40 is the new 30) fell to the track right in front of me with 8-0 meters to go. I swung into lane 2 and jumped over his arm. My stride now broken, I tried to continue to pursue Nate. Thinking I had done a few theatrics, I was pleased when heard the announcer say Nate has just run 54-low, as I felt I had cut into his lead. I'd later learn I ran slightly slower than he did. Chances are, he extended SW's lead over the first 200, and I made up most of it over the second 200, giving me the impression I was "walking him down." Oh well. I should have gone out faster.
Although losing a position, Phil would keep us in there with a 57.01, and Rob would bring us home in 3:45.xx, with a 59.xx. He lost a couple of seconds due to his injury. Another Penn Relays in the book. The sub-54 in master's 4x400 at Penn Relays continues to elude me.
Thurs, April 28
I left work a little early for the 4x100 at Penn Relays. On this 65-degree day, I felt pretty good. I warmed up well.
I was thrilled to see that we broke 49.00, running 48.46. Handoffs were smooth, and we ran well. I was pleasantly surprised. I look forward to seeing Chad (Levitt) get into 100 meter shape, as I think he has wheels.
Penn M40 4x100 meter relay 2018
https://www.youtube.com/watch?v=R2r-9vkbipA
Foiled again. Hillsborough High School's track was swarmed. There was some kind of community event going on, so I headed to the Y for a lackluster workout. I did 2 x (1 mile/stretch/lift).
Sat, May 5-
I arrived at Hillsborough HS track for a workout and noticed the tons of youth there for track practice. The time was 10:00. I warmed up, pleased that they were using the infield. As soon as I finished my first two 200s, they hopped on the track and the rest was history. Foiled! Argh. My plan was to return on Sunday for the workout I should have done today.
Fri, May 4-took off
Thurs, May 3-
Went to Pingry in the early AM for a brief workout, followed by yoga with colleagues. I'd do 5 x 150 in 21-high, 21-med, 21-low, 20-high, 20-med.
Wed, May 2-still sore from Spartan. Took off.
Tues, May 1-still sore from Spartan. Took off.
Mon, April 30-very sore from the Beast. Took off.
Sun, April 29-Spartan Beast. Where do I begin? Even though there is so much to say, I will keep this short and sweet. I let my best man, Rob Henderson, talk me into heading to Vernon, NJ for a Spartan race. This wasn't just any Spartan instance course race; this was The Beast! On this 50-degree day, this meant 14 miles of pain up and down Mountain Creek Ski Resort. There were 33 obstacles, some doable, some downright treacherous. I started off strong enough, staying within reach of the leader. My goal at first was to finish in the top 10 of our age group. I reconsidered this after the two hours, and again after the third. I finished the course in 4 hours, 17-something minutes. This was the most challenging athletic event I've ever done!
Sat, April 28-Penn Relays. I arrived in Philly at about 2:00 for this time-honored tradition. I got there in time enough to see a couple of USA vs. The World events.
After yesterday's feel-good event, the 4x100, I was ready for some action. On this 70-degree but somewhat cloudy day, I had a good warmup with my teammates, although Rob (Schwartz) remained questionable after injuring his hamstring in yesterday's 4x100.
I got a pretty darn good warmup and was ready to roll. When we got to the paddock area, though, I somehow lost my pop. I felt flat. OMG! When the second runners were brought out to the track, I tried to stride some and get hyped up, but I was blah. In fact, I felt sleepy...more than usual. Post-concussion issues?
https://www.youtube.com/watch?v=scPPxyKvDR8
http://www.usatf.tv/gprofile.php?mgroup_id=45365&do=videos&video_id=242002
And the gun went off. I had to get my ass in gear. I slapped myself in the face, heard someone say "let's get in, Delvin," and then I was all set. John and Mark were jockeying for position as they came down the homestretch. Both Southwest TC teams were ahead, as was "40 is the new 30." Central Park TC was more than 10 meters behind. I think I got the baton in fourth or fifth. (I'll have to renew my membership to USATFTV to see.)
I took the baton and moved easily around the turn. I could see Nate Sickerson and another guy 20 meters ahead of me. At the 200 mark, I began to cut into their lead, or so it seemed. The guy right behind Nate (I believe he was from 40 is the new 30) fell to the track right in front of me with 8-0 meters to go. I swung into lane 2 and jumped over his arm. My stride now broken, I tried to continue to pursue Nate. Thinking I had done a few theatrics, I was pleased when heard the announcer say Nate has just run 54-low, as I felt I had cut into his lead. I'd later learn I ran slightly slower than he did. Chances are, he extended SW's lead over the first 200, and I made up most of it over the second 200, giving me the impression I was "walking him down." Oh well. I should have gone out faster.
Although losing a position, Phil would keep us in there with a 57.01, and Rob would bring us home in 3:45.xx, with a 59.xx. He lost a couple of seconds due to his injury. Another Penn Relays in the book. The sub-54 in master's 4x400 at Penn Relays continues to elude me.
RESULTS
| PL | SCHOOL/AFFILIATION | MARK | ATHLETES | ID | |
|---|---|---|---|---|---|
| 1 | Southwest Sprinters (Gold) | 3:28.48 | Gabriel Fuzzat (52.45), Michael Schorer (51.02), Adam Alderman (53.78), Antwon Dussett (51.24) | A | |
| 2 | Southwest Sprinters (Blue) | 3:37.49 | Rawle DeLisle (52.73), Nate Sickerson (54.24), Marcus Shute (56.87), Jassiel Torres (53.66) | C | |
| 3 | Garmin Runners | 3:41.25 | Mark Williams (54.62), Peter Kashulines (56.58), Braynard Brown (54.02), Jason Lattimore (56.05) | I | |
| 4 | Greater Philadelphia TC | 3:45.45 | John Curtis (54.34), Delvin Dinkins (54.56), Phil Reilly (57.24), Rob Schwartz (59.32) | F | |
| 5 | CPTC New Balance | 3:47.15 | Sherman Lau (57.00), Peter Brady (54.85), Neil Fitzgerald (57.12), Gerry O'Hara (58.19) | E | |
| 6 | Mass Velocity TC | 3:54.63 | Mark Silverman (59.15), Bill Kinahan (58.81), Dave Neumann (1:00.92), Quinn Pack (55.77) | G | |
| 7 | D.C. Capitol TC | 3:59.60 | Remus Medley (57.10), Chase Iliff (57.85), Jermano Rasin (58.22), Tom Morrin (1:06.45) | B | |
| 8 | 40s the new 30 | 3:59.82 | Miguel Lambert (53.17), Isidro Pimentel (1:03.10), Howard Sterling (57.90), Jonevan Hornsby (1:05.66) | D | |
| 9 | PVTC | 4:13.53 | Glenn Staples (1:04.56), David Scott (59.58), James Barr (1:07.00), Lee Faulkner (1:02.40) | H | |
| 10 | Alabama Express | 4:32.22 | Mark Mitchell (1:01.96), Derrick Ash (1:04.65), Frank Blyden (1:08.98), Reggie Hill (1:16.64) | J |
Thurs, April 28
I left work a little early for the 4x100 at Penn Relays. On this 65-degree day, I felt pretty good. I warmed up well.
I was thrilled to see that we broke 49.00, running 48.46. Handoffs were smooth, and we ran well. I was pleasantly surprised. I look forward to seeing Chad (Levitt) get into 100 meter shape, as I think he has wheels.
Penn M40 4x100 meter relay 2018
https://www.youtube.com/watch?v=R2r-9vkbipA
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