Not quite where I want to/should be.

Wed, 7/31-Drove to the trail with Bria this morning for an easy 5. Averaged 9:00/mile for first 2.5M (down); averaged about 8:20/mile for final 2.5M (back). 8:41 pace.

And I may not have Lyme after all, per doc. Second opinion needed!?!

Tues, 7/30-Went to campus for 3 sets of 2 150s at 400 race pace. 2:00 between efforts, 6:00 between sets.

21-low; 20-high
20-mid; 20-low
20-high; 20-mid

Not quite where I want to/should be.

Mon, 7/29-Went to the Y, biked 3+ miles, then lifted. Not feeling' it!

Effortful

Sun, 7/28-

Planned on easy 7M run on trail with Bri. Did 5.62M, walked .58M, then finished last .8M. 9:13/min pace.

Sat, 7/27-

Decided not to do the Phoenixville meet, opting instead to work out locally. Did 6x150m in 600m race pace (22-low) with 3' rest. Goal was to work on form. I wound up running between 21-low and 21-mid.

Fri, 7/26-took off

Thurs, 7/25-took off

Wed, 7/24-took off. Decided against meet at Henderson

Tues, 7/23-Hit Pingry's track for what should have been an easy pre-race workout of 50m strides. I felt terribly. Running 7 seconds on each of the 50s felt effortful.

15-min

Mon, 7/22/19-

Went to Y for a 15-min lift.

Just to think

Sun, 7/21-

Went to Skillman on this heat-wave day for 4.5M. Had to stop after first loop to hydrate. Started at about 8:10 pace and worked my way down to 7:30. Can't wait until this 4.5M at 7:45 pace feels like a recovery run!

Sat, 4/20-Made my way to the track for a repeat of what I did last Saturday: 3 sets of 2 150s at a target of 20.62 (55-sec 400m pace), given that I'm not 100% on account of Lyme and hamstring. Also, I'm getting used to my orthotics, including the homemade set for my spikes!

Set 1: 21.2, 21.1 
Set 2: 21.4, 21.0
Set 3: 20.0, 20.5

Looks like I'm ready to run 56, not much faster. Damn. Just to think: a month ago I was on pace to break 54!

homemade

Thus, July 18-4M run on trail in 31:00. Started at 8:20/mile and finished at 7:00/mile.

Wed, July 17-Workout was supposed to be 320m time trial in target time of 43.2, rest 12 min, and 200m time trial in 26.5. Wearing my homemade orthotics for spikes (not the real ones for my shoes and sneakers), the 320 did not go as planned. My foot moved all around in my black Adidas spikes, and I felt super flat. 45.2--beyond disappointing. I switched into my old Nike spikes for the 200, and inserted my homemade orthotics. Much better. 26.4.

Lyme: I'm not heading to Toronto and I may have to shut down my season.

Tues, July 16-Took off

Mon, July 15-Went to YMCA for 3 x (6:00 easy on treadmill + 4:00 lifting). Treadmill settings: 6.1, 7.1, 8.1.

Sun, July 14-4M run on trail in 30:00. Started at 7:53/mile and finished at 7:00/mile.

Sat, July 13-Hit the track for 3 sets of 3x150m in 20.25 (54-sec 400m pace); 2' rest, 6' rest between sets. I decided to do 3 sets of 2 at a target of 20.62 (55-sec 400m pace), given that I'm not 100% on account of Lyme and hamstring.

Set 1: 21.2, 21.8 (awful)
Set 2: 20.4, 21.3
Set 3: 20.1, 21.5

I am definitely suffering. Being our of commission has killed me. It's official. I'm not heading to Toronto and I may have to shut down my season. And just to think, three weeks ago a 53 sec 400 was within reach.

DJ and I headed to Icahn Stadium for a meet where GPTC teammate Ricky G., who I've been coaching, was set to compete. He wound up posting 50.49 in the 400m and 22.31 in the 200m to take down two of our clubs records (open division). He hasn't run 50.49 since college and his time in the 200m was a PR! I'm pleased with the progress he's made since I started officially working with him about a month ago. I guess I still got it--coaching!

Fri, July 12--1.5M run on Delaware Ave/Penn's Landing while at ISM institute. Very achy.

Thurs, July 11-2.5M run on Delaware Ave/Penn's Landing while at ISM institute. Very achy. Lyme Disease.

Wed, July 10-3.5M Recovery run on Delaware Ave/Penn's Landing while at ISM institute.

Trying to make a comeback

July 9-Drove from my ISM conference in Philadelphia to compete at GA. Seeded myself very modestly in 58. Had lane one in heat 3. Covered the first 200 in 27-high, the second in 30. Shut it down over the last 10-15 meters for 57.89.

Ran 200 from lane 6, heat 8! Won heat in a relaxed 26.22.

July 8-off

July 7-6x150s. 2@22-high, 2@22-low, 2@21-low

July 6-6x100s. 2@15-high, 2@14-high, 2@ 13-high

July 5-met up with Rickey, who was supposed to do 3x3x150 in 18.75. 2' rest between repeats and 6' between sets. I modified the workout beforehand and told him the workout was 3x2x150 in 18.75...with 90' rest between repeats and 5' rest between sets. He managed two sets: 18.4, 18.0 and 18.3 and 18.6. He refused a third set, on account of tightness and knee pain.

I did a few strides in 16-17 seconds.

Slowed

Thurs, 7/4/19-Went to trail to run 4.21M. I started at 8:05 pace, dropped to 7:50, slowed to 7:54, walked for a few minutes, and finished up in a 6:30 mile.


Wed, 7/3/19-AM: Warmed up a mile on treadmill, stretched pretty well, and then lifted a little.
PM: Met Ricky G. for a coaching session. Wound up warming up and stretching some.


Tues, 7/2/19-Ran 4M--usual route around YMCA.


Mon, 7/1/19-3 x (treadmill mile + 4:00 lifting/stretching) at YMCA. Miles were 8:25, 7:55, 7:25.


Sun, 6/30/19-Went to trail to run 4.21M in 8-minute mile pace.


Sat, 6/29/19-3 x (treadmill mile + 4:00 lifting/stretching) at YMCA. Miles were 8:25, 7:55, 7:25.


Fri, 6/28/19-took off