Tues, 4/30-Went to the Y for 4 x (mile + 4:00 stretching/lifting). Treadmill miles were 8:00, 7:30, 7:00, and 6:30.
Mon-5:50: Ran 4M around the YMCA neighborhood in 30:20.
Sun, 4/28/19-Went to YMCA for 3 x (mile + 4:00 stretching/lifting). Treadmill miles were in 8:00, 7:30, and 7:00.
Sat, April 27-Penn Relays. I arrived in Philly at about 12:00 or so for this time-honored tradition. I got there just in time to see a couple of USA vs. The World events, which were kind of a drag this year. Not much fire power. Blah!
After yesterday's feel-good event, the 4x100, I was ready for some action. On this 60-degree but VERY windy day, I had a good warmup with my teammates beginning at 3:45.
John G and I reported to the paddock a few minutes after Brock and John D'A had. After a few minutes, we were called to head to the start area.
I was in search of my pop, as I found myself flat and yawning. I felt sleepy....
And the gun went off. John G tussled his way through the pack and seemed to settle into a rhythm. John had just passed the Jamaican runner as he handed off to me in fourth position.
I took the baton and moved easily around the turn. I could see the guys from Potomac and Garmin ahead of me. At about the 150m mark, a Jamaican runner past me. I told myself not to panic, as stayed with him around the turn. I had told myself not to go out too hard, as I would need something coming down the homestretch on account of the unforgiving wind. I swung into lane 2 on the curve and passed the runner from Potomac. I then pulled even with the guy from Jamaica and he and I went stride for stride for the final 60-70 meters. I ran a paltry 55.45. Oh well. I should have gone out faster. The sub-54 in master's 4x400 at Penn Relays continues to elude me.
Penn Relays 2019 M40 4x400MR (c/o Remus Medley)
https://www.facebook.com/remus.medley/videos/vb.1814216410/10211762588299555/?type=2&video_source=user_video_tab
Penn Relays 2019 2019 M40 4x400MR-USATF.TV+
RESULTS
| PL | SCHOOL/AFFILIATION | MARK | ATHLETES | ID | |
|---|---|---|---|---|---|
| 1 | Southwest Sprinters | 3:33.33 | Ederick Clark (52.08), Ed Winslow (52.93), Adam Alderton (53.34), Antwon Dussett (55.00) | DB | |
| 2 | Garmin Runners | 3:40.38 | Mark Williams (53.38), Braynard Brown (53.80), Peter Kashulines (56.58), Jason Lattimore (56.64) | DC | |
| 3 | Greater Philadelphia TC | 3:42.20 | John Goldthorp (55.66), Delvin Dinkins (55.45), John D'Anjou (56.37), Brock Butler (54.74) | DD | |
| 4 | Jamaica MAA | 3:45.28 | DA | ||
| 5 | DC Capitol TC | 3:50.80 | Samuel Lomax (54.60), Charles Iliff (58.78), Jermain Ragin (56.96), Remus Medley (1:00.47) | DJ | |
| 6 | CPTC New Balance | 3:54.45 | Andrew Hogue (56.53), John Malone (59.37), Sherman Lau (56.81), Peter Bradley (1:01.75) | DE | |
| 7 | Mass Velocity TC | 4:06.42 | Mark Silverman (1:00.91), David Merli (58.00), Jim Matlock (1:09.64), Quinn Park (57.88) | DH | |
| 8 | Penn State Alumni | 4:07.44 | Ken Cooper (1:00.23), Jake Bartholemy (1:00.93), Che Arosemena (1:04.28), R.B. Caldwell (1:02.02) | DG | |
| 9 | Velocity Express | 4:08.92 | Ryan North (59.61), Eleazar Spratley (1:02.44), Fonzworth Hendrckson (1:07.92), Omar Jefferson-Nelson (58.97) | DF | |
| 10 | Penn Track Alumni | 4:16.38 | Gabby Yearwood (59.52), Matt Dechellis (1:04.18), Mike Guastella (1:03.30), Michael Anderson (1:09.41) | DI |
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