Thursday, June 27, 2019

Here I go again. DAMMIT.

Thurs, 6/27/19-stationary bike, hamstring repair exercises

Wed, 6/26-nada

Tues, 6/25-light lifting and putzing around in fitness room at Mohonk Mountain House while on retreat.

Went to support teammates at Germantown Academy meet.

Thrilled for teammate Ricky Goettel, who posted a 51.10 and dropped a 22.54, his best since college 10 years ago. I've been coaching him. I expect he'll drop his 400 time by about a second and 200 time by about .3 or .4.  That would be a feat!

Mon, 6/24-nada. En route to Mohonk

Sun, 6/23--New Jersey USATF Champs - Peddie School, Hightstown, NJ 
I was hoping for a great day at the meet, my first there. On this hot but slightly windy day, my hope was to do 100 and 400. I registered late, having to reach out to the meet director for special permission after registration had closed before I could register. At any rate, I arrived to a mildly spirited atmosphere at the famed Peddie School.

I warmed up for the 100 and felt pretty good. The race did not go as planned. After a shaky start, I could not recover. Thus, my pedestrian time of 12.47 landed me third in my age group, behind teammate Ross O. Argh!  Oh well.

It was time to set my sights on the 400. After an hour or so, I began warming up. Then the meet fell behind. Several of us lingered in and out of the sun as we tried to time our warm up. Eventually, we were up. In my heat of four, I had lane 4. To my inside were two, one of them 30-something, the other in the 40-44 age group. The thirty-something was a 53-second guy. To my immediate outside was none other than Mark Williams, whose been dropping 53s and 54s like nothing. With the fastest guy in lane 3, me in lane 4, and Mark in lane 5, I figured it was my near-perfect heat. After the gun went off, I caught Mark at about the 75-100 meter mark. I felt good. The guy to my left, Micheal Perri, had caught me as well. For about 30 meters we were lock step. Mark surged some, and I followed suit. I then felt my half buckle and soon after I felt a pop in my hamstring. I had pulled AGAIN...and at the 150m mark AGAIN. DAMMIT. I had to be escorted to the training station/ambulance for treatment. Here I go again.

Friday, June 21, 2019

Easy peasy

Thurs, 6.20.19-

Went to YMCA at 6:30AM for 3 x (treadmill mile + 4:00 of stretch/lift). Easy peasy--8:30, 8:00, 7:30 for miles.

Wednesday, June 19, 2019

hoping for more today

Wed, June 19-

Met Rick G. at the track at The College of New Jersey at 9:00AM for for a 2x400 breakdown. Stepping up my game from last week's effort, I was supposed to run 250m in 33.5 seconds, rest for one minute, then hammer a 150m in 21 sec. Take a 12-minute rest, then do it again! 

I warmed up pretty well and used the Booster 2. After I shook off the nerves, I was ready.

Set 1:
250 in 33.5 (13/27/33.5)
150 in 21.6

Set 2:
250 in 33.9
150 in 21.2  

I was hoping for more today, but I'll accept this, particularly since I felt pretty comfortable on the second 250. 

Ricky did well with his 31-mid and 20-flat and was slightly bummed about his 33-low, 20-mid.


Sunday, June 16, 2019

Dawn Sowell


In light of LSU's Sha'Carri Richardson breaking the women's 100m NCAA record, I wanted to post this not-forgotten video of Chester, PA native Dawn Sowell, who ran 10.78 in 1989.



Dawn Sowell's Amazing 100 meters 1989

FD

Sun, June 16-Father's Day.

I went for a little FD run today on the canal trail. It had been a while since I had run there, and I was craving a nice, flat 4-miler. On this recovery run, I went 32:20 (8:45, 8:10, 7:50, 7:35).

Saturday, June 15, 2019

playbook

Sat, June 15-

Met up with a few teammates at Germantown Academy for a pre-Father's Day workout. On tap for Ricky Goettel and me was 2x300m at 90-95% race pace, with a 10-12 min rest, followed by 2x150m pickups...with a 4:00 break between efforts. This was taken from the John Curtis playbook.

run 1: 300m: 40.7 on me; 37.9 on Ricky!
run 2: 300m: 40.2 on me; 38-high on Ricky!

150m pick-ups. To see how I feel, the idea for the first one was to go 8.0 for the first 50m, 7.5 for the second 50, 7.0 for the third 50.

150m #1: 22.2
150m #2: 21.2 (7.5, 7.0, 6.5)

Friday, June 14, 2019

Argh and Ouch, but a confidence boost

Fri, June 14-

Did an easy 4M in 32:00.

Thurs, June 13-

Just lifted a little.

Wed, June 12-

Arrived to campus this morning at 6:30 for a 2x400 breakdown. Per John's instructions, I was supposed to run 250m in 33/34 seconds, rest for one minute, then hammer a 150m in 22 sec. Take a 12-minute rest, then do it again!

I warmed up pretty well and used the Booster 2. After I shook off the nerves, I was ready.

Set 1:
250 in 33.7 (13/27/33.7)
150 in 21.7

Set 2:
250 in 33.5
150 in 22.5 (argh)

Argh and Ouch, but a confidence boost.

It was a short but might workout. 33.7 and 33.5 are in the 53-range. John and I need to do this workout together, so that we can hit 33-flat and 21-flat.

I should also try the Michael Johnson version. According to speedendurance.com,

One of the toughest workouts in my mind are split workouts. 
An example is a split 400m: run 200m at near top speed, rest 1 minute, then run another 200m with whatever you’ve got.
This workout could also be a 300m broken down as 3 x 100m (rest 1 minute).  Or a Split 500m in the spring (300m, rest, 200m)
Any way you slice it, it’s gonna hurt like hell.
His workout was 3 sets of split 400’s:  run 300m, 1 min break, then run 100m. (5 min rest between runs)
In the workout, his 300m split was 37 or 38 seconds (83-85% speed) achieving the last 100m in 11.2 to 11.3.
By training his body, he learned how to adapt and be familiar with the last 100m.

Tues, June 11

4M slow. 33:20

Mon, June 10

Tired legs. Went to Y for 3 x (6:00 run on treadmill at 7.1 setting + 4:00 stretch/lift)

Sunday, June 9, 2019

Otherwise pedestrian

Sun, June 9-

After a so-so showing at Widener yesterday, I decided to flog myself with a workout: 3x400 in a target of 60 sec, with a 10-min rest between efforts.

70 degrees, mild wind.

61-low
60-low
59-mid

Sat, June 8

I headed to Widener today for the MidAtlantic Championship Meet, a combined meet featuring youth, masters, and open categories. Given last year's debacle, I figured I'd arrive later this year rather  than wait three hours before competing. As luck would have it, I arrived too late. I had already completely missed the 400, and the competitors for the 100 had been checked in and were in heats at the start area. There was no way I could warm up and stretch in 15 minutes. Thus, I decided to bag the event and focus on the 200. I warmed up and tried to keep loose for what became a couple of hours. We did not race until 2:45. So, just as the meet had sped up earlier in the day, it seemed to slow by 1:30.

At any rate, I had lane 6 with three guys to my inside and one to my outside in lane 8. While I won the race, the time of 25.53 was an improvement over my time at the Garden State Twilight Meet but otherwise pedestrian.

Fri, June 7

Took off

Thurs, June 6

Took off

Thursday, June 6, 2019

all curve

Wed, 6/5/19-

Did 7x100 on the track.
100, walked back 50, 100, then walked back 50m, etc. Supposed to be at 400m race pace.
back straight-14.3
mid-back straight to mid curve-13.7
all curve-13.6
top of curve to mid straight-13.5
all homestretch-13.3
mid-homestretch to mid-curve-13.4
all curve-12.5

Tuesday, June 4, 2019

Time to get in some sprint drills!

Tues, 6/4-

Tired legs. Went to Y for 3 x (6:00 run on treadmill at 7.1 setting + 4:00 stretch/lift)

Mon, 6/3-

Easy 3.75M in 29:00.


Great Sprint Drills

Sunday, June 2, 2019

dirty

June 2, 2019-

Went to Hillsborough HS's track at 10:45 on this 80-degree partly sunny morning for none other than an interval workout. I thought about repeating my workout from Thursday. Instead I opted for the dirty dozen: 12x150, with 3:00 rest/250 walk.

The target for the first four was 23-mid (goal 800m pace); the target for the second four was 21-mid (pace of last 150 of 400 race); the target for the third was 19-mid (pace of first 150 of 400m race).

Set 1: 23.5, 24.1, 23.1
Set 2: 21.9, 21.5, 21.4, 21.6
Set 3: 19.9, 19.5, 19.7, 19.6 (took 3:15 rest)

June 1, 2019.

Did an easy 2M (16:40) around the YMCA neighborhood at 6:45AM before heading to the board meeting.