Sun, 3/31/19-
Met up with the crew today at Germantown Academy, despite a late night at the Rainey Day Foundation gala in Delaware, a workout yesterday, and car trouble that led me to have to return home after twenty minutes on the road. I was forty minutes late, though.
Will and another newcomer, John, were there. By the time I warmed up, everyone was finishing. I wound up doing four 150s: 22-mid, 21-mid, 20-high, 19-high. I took three minutes between each effort.
My right hamstring and left knew continue to dog me.
Sat, 3/30/19-
Went to Hillsborough HS for a modet workout of 6x150. I couldn't really get comfortable on account of the group of students block lane 1 here and there; seems they were working on a project for school.
22-mid
22-low
21-high
21-mid
21-low
20-high
Three minutes' rest.
Fri, 3/29-took off
Thurs, 3/28-took off
Wed, 3/27-My plan was to go to Lawrenceville School for the same workout I did this past Sunday: 200/2-min rest/150...at the pace of the second 200 of my 400-meter race. I'd take five minutes between each of the four sets. This meant mid-to-high 28 for the 200s and mid-21 the 150. I felt stiff warming up, and my hamstring was sore from rock climbing and general tiredness. At any rate, I ran the first set well over pace in 30-flat and low 22. My second 200 was 28-low. At the top of the turn of my 150, I felt a stitch in my hamstring, so I stopped. I jogged around a little before trying to do a slower 200. Nope. I cooled down and called it a night.
Tues, 3/26-Ran a couple of miles and lifted.
Mon, 3/25-took off
Sunday, March 31, 2019
Monday, March 25, 2019
NOLA
Thurs. 3/21-Still in NOLA. 2 x (mile on treadmill + lift/stretch)
Fri, 3/22-3M in 23:00
Sat, 3/23-4M run in 31:00 in morning. Rock climbing with Rob H in afternoon.
Sun, 3/24-Met up with a few of the guys (Chuck S, Dan, Bob, Kevin Cooke, and newcomer Will) at Germantown Academy for a workout. My initial plan was to do a ladder of some sort, but I changed my mind. On tap instead was 4 x (200, 2-min rest, 150, 5:00 jog-rest). The 200s and 150s needed to be at the pace of the second 200 of your 400m race.
My runs:
30-low, 22-low
29-low, 21-mid
29-low, 21-low
28-high, 20-high
Wednesday, March 20, 2019
French Quarters
3/20/19- In New Orleans
Despite my sore back, I I decided to do pick-up reps on the treadmill. In pure form, these would be done on the track and #s 1,3,4,6,and 7 in 70 seconds and #s 2,5, and 8 in 63. Treadmill was set to highest setting.
I took just two minutes between efforts.
First run: 64 (I accidentally ran the first one like it was the second one)
Second run: 73
Third run: 72
Fourth run: 72
Fifth run: 64
Sixth run: 73
Seventh run: 72
Eigth run: 64
Talk about French Quarters!
3/19/19-In New Orleans
Ran 2.6M in 20:00 around the French Quarter.
Despite my sore back, I I decided to do pick-up reps on the treadmill. In pure form, these would be done on the track and #s 1,3,4,6,and 7 in 70 seconds and #s 2,5, and 8 in 63. Treadmill was set to highest setting.
I took just two minutes between efforts.
First run: 64 (I accidentally ran the first one like it was the second one)
Second run: 73
Third run: 72
Fourth run: 72
Fifth run: 64
Sixth run: 73
Seventh run: 72
Eigth run: 64
Talk about French Quarters!
3/19/19-In New Orleans
Ran 2.6M in 20:00 around the French Quarter.
Monday, March 18, 2019
Stay Loose
3/18/19-
3M around the YMCA neighborhood...in 23:00. Lifted
3/17/19-
Met up with guys at Germantown Academy for 300s. The initial plan was to do "Russian" intervals. As designed for a high school 2:00 800m runner, Russian intervals consist of 5x(3x300m @ 48 w/jog 100m at 30-sec) with an 800m jog between sets. My plan was to have us do "modified" Russian intervals: 5x(2x300m @ 48 w/60 sec rest) with an 800m jog (7:00) between sets.
On this 35-degree but sunny morning, I chose to assign us four sets.
Chuck S. and Bob were supposed to run theirs in 54 (18s/100m), Bruce was supposed to hit his in 51 (17s/100m), and John and I were supposed to make 48 (16s/100m). Chuck and Bob would take off, followed by Bruce three seconds later, followed by John and me.
My runs:
48-mid/50-low
49-low/50-low
49-mid/49-high
49-low/47-high
Sat, 3/16/18-
Went for a recovery run of 2.5M. 19:15.
Fri, 3/15/19-
Left home at about 3:30 to head to The Armory for the Front Runners Invitational, the last of the season. I arrived way too early, it seemed. The meet organizers were still setting up at 5:15.
By the time Bruce, John, and Chuck S. arrived, I was getting my mind set on my goals. I viewed the meet as an opportunity to break the barriers: 8.00 in the 60, 25.00 in the 200, and 55.00 in the 400.
I started warming up at about 6:15, in preparation for the 60. Ross and Bruce did the same.
I wound up being assigned heat 4, lane 6. Ross was in line lane 5. Even though I had practiced a couple of starts, I did not feel explosive when the gun when off. I felt a little off kilter and sloppy throughout the race, stumbling with my head down over the last 15 meters. I still managed 7.97. Check! Age-group gold.
I walked and jogged around, trying to stay loose for the 400.
When it was time to check in for the 400, I had broken a decent sweat again and was ready. I anticipated a competitive race against Mark Williams, teammate John Curtis, and Andre Millar from Southwest. As it turns out, I was placed in the wrong heat. Just as I was getting my mind set on being somewhere around heat 9 out of 17, I was told I was in heat 1 and that we would be up in just a few minutes, as they were only four heats of the women's race. Seems they had me listed as 19 or under! (I had figured something was wrong because when I retrieved my medal for the 60m, I could not locate my name among the 40-49 year olds. It was only after searching did I see it among the youngsters!) I petitioned to get my heat changed, as I saw that the seed times in my heat ranged between 49-53, too fast for my blood.
The best they said they could do was change it to one of the latter heats and place me in lane 1. I thought it would be useless to run in a heat where the times were 75 seconds-plus. So, I elected to stay in my heat, which was now ready to go off. So, without my usual last-minute preparation, I stepped into lane 2 of heat 1. Turns out there were three scratches. Now there were only three of us in the race. Lanes 1, 3, and 6 were empty.
I knew things weren't going well when the gun went off. I went out too slow and was anything but aggressive. In fact, I ran the first 200 in 26-high! I cam e back in a measly 29-low for a 56.10. Not a good run. Age group silver. Several heats later, an exhausted John would step off the track at the 350m mark, while Mark finished up in a strong 54-mid.
I walked around after the 400 and did some jogging, again trying to stay loose for the 200. I wasn't dead, as I hadn't put it all out there.
After a generous recovery, it was time for the 200. Once all was said and done, I'd be in lane 6, to the outside of Rawle DeLilse. After the gun went off, he wasted no business in passing me. So fast was his pass that I nearly caught a cold. I posted 25.3x to his 23.4. A miss on my part for sure. Are group silver.
Not a great night, although I enjoyed hanging with my teammates. Our time at Coogan's afterwards was fun. A little late night!
Thurs, 3/22/18-took off
3M around the YMCA neighborhood...in 23:00. Lifted
3/17/19-
Met up with guys at Germantown Academy for 300s. The initial plan was to do "Russian" intervals. As designed for a high school 2:00 800m runner, Russian intervals consist of 5x(3x300m @ 48 w/jog 100m at 30-sec) with an 800m jog between sets. My plan was to have us do "modified" Russian intervals: 5x(2x300m @ 48 w/60 sec rest) with an 800m jog (7:00) between sets.
On this 35-degree but sunny morning, I chose to assign us four sets.
Chuck S. and Bob were supposed to run theirs in 54 (18s/100m), Bruce was supposed to hit his in 51 (17s/100m), and John and I were supposed to make 48 (16s/100m). Chuck and Bob would take off, followed by Bruce three seconds later, followed by John and me.
My runs:
48-mid/50-low
49-low/50-low
49-mid/49-high
49-low/47-high
Sat, 3/16/18-
Went for a recovery run of 2.5M. 19:15.
Fri, 3/15/19-
Left home at about 3:30 to head to The Armory for the Front Runners Invitational, the last of the season. I arrived way too early, it seemed. The meet organizers were still setting up at 5:15.
By the time Bruce, John, and Chuck S. arrived, I was getting my mind set on my goals. I viewed the meet as an opportunity to break the barriers: 8.00 in the 60, 25.00 in the 200, and 55.00 in the 400.
I started warming up at about 6:15, in preparation for the 60. Ross and Bruce did the same.
I wound up being assigned heat 4, lane 6. Ross was in line lane 5. Even though I had practiced a couple of starts, I did not feel explosive when the gun when off. I felt a little off kilter and sloppy throughout the race, stumbling with my head down over the last 15 meters. I still managed 7.97. Check! Age-group gold.
I walked and jogged around, trying to stay loose for the 400.
The best they said they could do was change it to one of the latter heats and place me in lane 1. I thought it would be useless to run in a heat where the times were 75 seconds-plus. So, I elected to stay in my heat, which was now ready to go off. So, without my usual last-minute preparation, I stepped into lane 2 of heat 1. Turns out there were three scratches. Now there were only three of us in the race. Lanes 1, 3, and 6 were empty.
I knew things weren't going well when the gun went off. I went out too slow and was anything but aggressive. In fact, I ran the first 200 in 26-high! I cam e back in a measly 29-low for a 56.10. Not a good run. Age group silver. Several heats later, an exhausted John would step off the track at the 350m mark, while Mark finished up in a strong 54-mid.
I walked around after the 400 and did some jogging, again trying to stay loose for the 200. I wasn't dead, as I hadn't put it all out there.
After a generous recovery, it was time for the 200. Once all was said and done, I'd be in lane 6, to the outside of Rawle DeLilse. After the gun went off, he wasted no business in passing me. So fast was his pass that I nearly caught a cold. I posted 25.3x to his 23.4. A miss on my part for sure. Are group silver.
Not a great night, although I enjoyed hanging with my teammates. Our time at Coogan's afterwards was fun. A little late night!
Thurs, 3/22/18-took off
Tuesday, March 12, 2019
there was a bit of wind swirling
Tues, 3/12-
On this second day of working from home, I took to the Y to warm up and then to the track for a workout. I wondered if I'd encounter an issue at Hillsborough HS since school was in session. My workout mirrored last year's pre-Frontrunner's meet of 2x100, 3x150, and 2x100. This would also be a repeat of what I did on this day after 2014 nationals in Boston.
Goals for the first set of 100s: 14-mid, 13-mid; goals for the 150s: 21-mid, 20-mid, and 19-mid; goals for the second set of 100s: 13-low, 12-mid.
Actuals: 14-low, 13-low; 19-high, 19-high, 19-high; 12-mid, 12-high
I think I did a bit better this year than last. No to cast doubt, but there was a bit of wind swirling on this 42-degree day.
On this second day of working from home, I took to the Y to warm up and then to the track for a workout. I wondered if I'd encounter an issue at Hillsborough HS since school was in session. My workout mirrored last year's pre-Frontrunner's meet of 2x100, 3x150, and 2x100. This would also be a repeat of what I did on this day after 2014 nationals in Boston.
Goals for the first set of 100s: 14-mid, 13-mid; goals for the 150s: 21-mid, 20-mid, and 19-mid; goals for the second set of 100s: 13-low, 12-mid.
Actuals: 14-low, 13-low; 19-high, 19-high, 19-high; 12-mid, 12-high
I think I did a bit better this year than last. No to cast doubt, but there was a bit of wind swirling on this 42-degree day.
solid training
Mon, 3/11-Went to the Y with V to do 3 x (mile/stretch/lift). Treadmill miles were in 7:55 (7.6), 7:26 (8.1), and 7:01 (8.6). I took 4:00 between each. Felt pretty good after yesterday's solid training run.
Sunday, March 10, 2019
Swampy feet are not happy feet!
On this wet day, I ran my 5.75M route from the Y. It wound up being 5.73M today. 41:10 (7:11/M pace). Started at 7:40, then 7:20-something, then 7:10, then 7:06, then 6:43, then finished at 6:30 pace. I love my Garmin watch, and I was pleased with this run. Swampy feet are not happy feet!
Saturday, March 9, 2019
And so forth
March 9, 2019-
On this 48-degree afternoon, I made my way to Hillsborough HS's track for a workout. While snow was piled high all around the school, the track was mostly clear.
On tap today was:
600m in 1:39 (16.5 seconds/100m)
500m in 1:20 (16.0 seconds/100m)
400m in 1:02 (15.5 seconds/100m)
300m in :45 (15.0 seconds/100m)
200m in :29 (14.5 seconds/100m)
100m in :14
The idea was to take 6 min rest after the 600, 5 min rest after the 500, 4 min rest after the 400, and so forth.
I didn't feel especially bumped today, and it showed.
400 meter into my 600, I realized I had shot too high. I would stop at the 500 in 1:23 and reassess things. My new paces would be:
500m in 1:23.5 (16.5 seconds/100m)
400m in 1:04 (16.0 seconds/100m)
300m in :45 (15.5 seconds/100m)
200m in :30 (15.0 seconds/100m)
100m in :14.5
Actual:
500m in 1:23-high
400m in 1:04-low
300m in :47-low
200m in :30-low
100m in :14-low
I did not feel strong in the workout. Bummer!
On this 48-degree afternoon, I made my way to Hillsborough HS's track for a workout. While snow was piled high all around the school, the track was mostly clear.
On tap today was:
600m in 1:39 (16.5 seconds/100m)
500m in 1:20 (16.0 seconds/100m)
400m in 1:02 (15.5 seconds/100m)
300m in :45 (15.0 seconds/100m)
200m in :29 (14.5 seconds/100m)
100m in :14
The idea was to take 6 min rest after the 600, 5 min rest after the 500, 4 min rest after the 400, and so forth.
I didn't feel especially bumped today, and it showed.
400 meter into my 600, I realized I had shot too high. I would stop at the 500 in 1:23 and reassess things. My new paces would be:
500m in 1:23.5 (16.5 seconds/100m)
400m in 1:04 (16.0 seconds/100m)
300m in :45 (15.5 seconds/100m)
200m in :30 (15.0 seconds/100m)
100m in :14.5
Actual:
500m in 1:23-high
400m in 1:04-low
300m in :47-low
200m in :30-low
100m in :14-low
I did not feel strong in the workout. Bummer!
I need to work on my VO2 max.
Friday, 3/8-took off
Thurs, 3/7-treadmill times: mile in 8:29 (7.1), mile in 7:27 (8.1), mile in 6:38 (9.1), mile 5:59 (10.1).
Wed, 3/6-4x800 on treadmill...setting on 10.1 with 3:00 rest. 2:51s.
Tues, 3/5-8:30 Mile on treadmill, stretch, followed by three miles outside in (23:00) 7:50, 7:40, 7:30.
I need to work on my VO2 max.
Thurs, 3/7-treadmill times: mile in 8:29 (7.1), mile in 7:27 (8.1), mile in 6:38 (9.1), mile 5:59 (10.1).
Wed, 3/6-4x800 on treadmill...setting on 10.1 with 3:00 rest. 2:51s.
Tues, 3/5-8:30 Mile on treadmill, stretch, followed by three miles outside in (23:00) 7:50, 7:40, 7:30.
I need to work on my VO2 max.
Tuesday, March 5, 2019
JDL Fast Track
Monday, 3/4-Took day off. En route home....after a canceled flight the night before.
Sunday, 3/3-Today was my "tough" day. I had a pretty good warmup, but I was not feeling my best. With only five in my heat, we did a waterfall start. I was next to Mark Williams. Mark exploded at the gun. I was relaxed and figured I'd play things by ear, knowing I was in no shape for a terrific race. I hit 32-low at the 200. As I hit the 400-meter mark, I saw 65. Mark crossed in 58.xx seconds. Crazy! I saw 1:38/1:39 at the 600. I was dragging, but I figured I had third in the bag if I could only catch the guy in front of me. Nope. He wound up having a 33-second last lap compared to my worst-ever 36. I could feel myself tire and dropped a 2:15.98, a significant disappointment. I know I'm not in great shape, but I should've been able to crack 2:10.
M45-49 800M
http://finishtiming.trackscoreboard.com/#/results/meet/201900020/event/109/Final
I tried to get over the 800 and made my way, mentally, to the 4x400. The lineup was Chuck K, Brock B., me, and Rob S. With five teams in the race, I knew it would be a fun one. After a huge sowing in the pentathlon, we were asking a lot of Chuck K. The same was true of Brock, who competed in the 3000, mile, 4x200, and 800, and Rob, whose knee was barely functional. We were hobbling. Chuck hung in there and tried to keep it close. He handed off about 30-35 meters behind second-place TNT. Brock closed the gap to within about 20-25 meters. In a near repeat of last year's battle with Kyle Lanier, I was less aggressive than I usually am. By the 200 mark, I had come within 15 meters. Coming off the turn and onto the backstretch, I went for it. I pushed to within about 10 meters, and then held to get within seven. I probably posted 56, nothing special. Rob brought it home for us, finishing up with a wince here and there.
M40 4x400
http://finishtiming.trackscoreboard.com/#/results/meet/201900020/event/203/Final
After a tough weekend, I was ready to go home. I could've done better: I could've won an event! But, I goofed. I hope I haven't missed my window of opportunity. While I was slightly disappointed, I was happy to have had the time to spend doing what I love with some of my favorite guys!
Saturday, 3/2-Today was more of a relaxed day. After stopping by to see some 60m dash action (Wayne did very well), I headed back to the hotel room to hang out.
I was excited for the non-club 4x200 (Baynes, Dinkins Sr, Butler, Schwartz). Andre form Mass Velocity would lead off, I'd run second, Brock third, and Rob fourth. We were in a four-team race, although we were the only team in the 40-44 age group, thanks to Brock, the youngster. Andre handed me the baton in third. I stumbled out into lane 5, on account of overcompensating for my lane violation in the 400 the day before. "Good sport Brock" and Rob brought it home 1:46.39, about what I expected.
M40 Non-Club 4x200
http://finishtiming.trackscoreboard.com/#/results/meet/201900020/event/302/Final
Friday, 3/1--I had a nice breakfast.
Today was my 400 day. I had lane 4, the one I wanted. To my left was George Joachim; to my right were Jason Rhodes and Mark Williams. I figured I'd catch Jason on take the backstretch. I wouldn't repeat the mistake I made last year when Mark got out hard and I got out too slow. I found myself pulling even with Jason pretty easily. Thus, I thought I was moving well. I was in the lead before the breakpoint and in control of the race thereafter. I could feel Mark try to pass on the outside at the 200; I held him off. The same was true on the backstretch. Coming up the homestretch I started to press. I tightened up, and George from Southwest took both Mark and me at the line. I could've, and should've, won the race, particularly given the time. My 56.22 will never do!
M45-49 400M
http://finishtiming.trackscoreboard.com/#/results/meet/201900020/event/97/Final
Sunday, 3/3-Today was my "tough" day. I had a pretty good warmup, but I was not feeling my best. With only five in my heat, we did a waterfall start. I was next to Mark Williams. Mark exploded at the gun. I was relaxed and figured I'd play things by ear, knowing I was in no shape for a terrific race. I hit 32-low at the 200. As I hit the 400-meter mark, I saw 65. Mark crossed in 58.xx seconds. Crazy! I saw 1:38/1:39 at the 600. I was dragging, but I figured I had third in the bag if I could only catch the guy in front of me. Nope. He wound up having a 33-second last lap compared to my worst-ever 36. I could feel myself tire and dropped a 2:15.98, a significant disappointment. I know I'm not in great shape, but I should've been able to crack 2:10.
M45-49 800M
http://finishtiming.trackscoreboard.com/#/results/meet/201900020/event/109/Final
M40 4x400
http://finishtiming.trackscoreboard.com/#/results/meet/201900020/event/203/Final
After a tough weekend, I was ready to go home. I could've done better: I could've won an event! But, I goofed. I hope I haven't missed my window of opportunity. While I was slightly disappointed, I was happy to have had the time to spend doing what I love with some of my favorite guys!
Saturday, 3/2-Today was more of a relaxed day. After stopping by to see some 60m dash action (Wayne did very well), I headed back to the hotel room to hang out.
I was excited for the non-club 4x200 (Baynes, Dinkins Sr, Butler, Schwartz). Andre form Mass Velocity would lead off, I'd run second, Brock third, and Rob fourth. We were in a four-team race, although we were the only team in the 40-44 age group, thanks to Brock, the youngster. Andre handed me the baton in third. I stumbled out into lane 5, on account of overcompensating for my lane violation in the 400 the day before. "Good sport Brock" and Rob brought it home 1:46.39, about what I expected.
M40 Non-Club 4x200
http://finishtiming.trackscoreboard.com/#/results/meet/201900020/event/302/Final
Friday, 3/1--I had a nice breakfast.
Today was my 400 day. I had lane 4, the one I wanted. To my left was George Joachim; to my right were Jason Rhodes and Mark Williams. I figured I'd catch Jason on take the backstretch. I wouldn't repeat the mistake I made last year when Mark got out hard and I got out too slow. I found myself pulling even with Jason pretty easily. Thus, I thought I was moving well. I was in the lead before the breakpoint and in control of the race thereafter. I could feel Mark try to pass on the outside at the 200; I held him off. The same was true on the backstretch. Coming up the homestretch I started to press. I tightened up, and George from Southwest took both Mark and me at the line. I could've, and should've, won the race, particularly given the time. My 56.22 will never do!
M45-49 400M
http://finishtiming.trackscoreboard.com/#/results/meet/201900020/event/97/Final
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