Still covered

Fri, 1/24/20

Easy PM workout in hotel fitness room. Mile, stretch, bike, light weights.

Thurs, 1/23/20

Went for 4.8M run at 6:30AM with some ISEEN folks.

Wed, 1/22/20

Modest fitness room. Warmed up, did modest 6x.25M, lifted.

Tuesday, 2/21

En route to Portland, OR for ISEEN

Monday, 1/20/20

Went to Pingry for MLK Day of Service. Beforehand I did 4x200 in 30 sec. 3 min rest

Sunday, 1/19/20

With the track still covered with the snow, I went to the Y this morning for the following:

1. Warm-up: 1 mile  

2. Flexibility Exercises 

3. 1 x 350 Speed fast/rest 5 minutes 

4. 2 x 200 Speed 33 seconds/rest=2 minutes 

5. Weights 

I followed the process for rigging the treadmill so that I could achieve close to a 54-second 350 and 33-second 200s. (30-second 200s cannot be accomplished on the treadmill.) I rested 5:00 after the 300 and 2:00 after the 200s. 

rigging

Sat, 1/18/20

The plan for this morning's workout was:

1. Warm-up: 1 mile 

2. Stretching/Flexibility Exercises 

3. 4 x 300 (Event Run) speed 48/rest=5 minutes 

4. 3 x 200 Speed 34-33-32/rest=3 minutes 

5. 6 x 10 second rope resistance runs speed fast/rest=10 seconds. 

I warmed at the Y, then drove to Hillsborough High School's track to get the workout in. When I arrived two practices were underway, with one seemingly just beginning. So, I had to head back to the Y for the duty.

I followed the process for rigging the treadmill so that I could achieve close to 48-second 300s and 33-second 200s. I rested 4:00 after the 300s and 2:00 after the 200s.

I did a few sets of jump ropes afterwards, not resistance runs.

Fri, 1/17/20

I went to the Y this morning for the following:

1. Warm-up: 1 mile  

2. Flexibility Exercises

3. 1 x 350 Speed fast/rest 15 minutes

4. 4 x 200 Speed 30 seconds/rest=5 minutes

5. Weights 

I followed the process for rigging the treadmill so that I could achieve close to a 54-second 350 and 33-second 200s. (30-second 200s cannot be accomplished on the treadmill.) I rested 5:00 after the 300 and 2:00 after the 200s. 

Thurs, 1/16/20

I went to Pingry this morning for the following:

1. Warm-up: 1 mile  

2. Flexibility Exercises

3. 8 x 200 Speed 32 seconds rest 3 minutes 

I ran 32-low, 33-low, 31-high, 32-low, 31-high, 31-md, 32-low, 30-mid

repeat

Wed, 1/15/20-too busy. 

Tues, 1/14/20- Headed to campus for this one!

1. Warm-up: 1 mile  

2. Stretching/Flexibility Exercises 

3. 2 x 500 Speed 65 seconds 400/rest=10 minutes, NOT 15 minutes 

4. 3 x 200 Speed 34-33-32 seconds/rest=3 minutes

5. 8 x 10 second rope jumps/rest=10 seconds. Repeat 

500 #1: 15/31/48/65/1:22
10:00 rest 
500 #2: 15/32/48/65/1:22
10:00 rest
200 #1: 33-low
200 #2: 33-low
200 #3: 31-low

senior teammates

Mon, 1/13/20-took off and got in 75 minutes of work.

Sun, 1/12/20-Connected with several of my senior teammates at Germantown Academy for a workout.  The plan was to do 9x150 with 3:00 rest. The pacing for the first set would be 3@ 24, 3@22, and 3@20. 

My times were: 

24-mid
24-low
23-high
23-low
22-low
22-mid
22-low
22-low

20-mid

I took

Sat, 1/11-

I made my way to the track for a simple workout of 3x200 in 34, 33, 32. Actual: 34-low, 33-low, 31-high.

Fri, 1/10-

I got to campus before work for a planned workout of 8x200 in 32, with 3 min rest. I was only able to do six, as I was running short on time. My times were all 32, with the exception of the last one, which I did easy in 30.

Thurs, 1/9

I took to the Y for:

1. Warm-up: 1 mile 

2. Flexibility Exercises 

3. 2 x 500 Speed 64 seconds 400/rest=7:30 minutes 

4. 3 x 200 Speed 34-33-32 seconds/rest=2:00 minutes

5. 8 x 10 second rope jumps/rest=10 seconds. Repeat.

I took to the treadmill for the workout today.

I chose a slower 600 first, just to test out the hamstring. I then went down to 500, after 7:30 rest. I let machine go at 13.5 speed and hopped on at 13 sec/.03M. I ran until the time reached 1:35 sec and the distance hit .34M. As a result of the settings, I reached the 400m (.25M) mark at .28M with the time at 1:18. Starting at 13 sec/.03M, I was able to hit 65 sec at the 400m mark...and the 500m in 81/82.

For the 200s, I just ran 3 in 33. I let the machine go at 14.0 speed and hopped on at 14 sec/.04M. I ran until it reached 47 sec/.17M. This made for a 33 sec 200. I tried to relax and run with an erect posture.

I took 10 min, not 15, on the 500s, and 2:45 on the 200s.

I did rope jumps, too!

Wed, 1/8

Took off

Tues, 1/7

took off

Mon, 1/6

Went to the Y, warmed up, stretched, lifted.

Tension

Sun, 1/5-

Went to Y, warmed up with 8:00 mile, stretched some. Did 5x60 sec with machine set to 11.6 (.18M).  2 min rest. Used tension bands: 3 x :30 (100 steps). 30 sec rest. Lifted. Jump rope: 3 x 20 sec on/10 sec off.

Sat, 1/4

Went to Y, warmed up with 8:25 mile, stretched some. Did 2 x :90 sec. :90 rest. Lifted.

Fri, 1/3

Went to Y, warmed up with 8:25 mile, stretched some. Lifted. Used tension bands: 5 x :30 (100 steps)..

Thurs, 1/2

Went to Y, warmed up with 8:25 mile, stretched some. Lifted.

NOT AGAIN!

Wed, 1/1-Went to the Y, biked 4 miles, and did a few hamstring exercises.

Tues, 12/31-Went to the Y, biked 4 miles, and lifted a little.

Mon, 12/30

Wayne and Bruce met at my house to pick me up at about 3:30, so that we could head to The Armory for Sprint Night,

Our goal was to arrive at the venue at 5:00, as the 60m hurdles was scheduled for 6:00, with Wayne's 60m right after. When we arrived, we met up with several of our other teammates, some trickling in hours later. All told, there were about 10 of us (Chuck S., John Curtis, Phil L., Ross, Jacques L., newcomer Rob Ciervo, in addition to the ones named above).

Preregistered, I checked in, and then I checked my name on the competitors' sheets to declare my intention to run both the 400 and 200.

I sat around for a while and then decided to warm up. I stretched for a while as the 60mh and 60m were being contested. With a few minutes before the start of the women's 400, I decided to do some strides and sprints.

I felt pretty good!

When I checked in, I saw that I was in lane 2 in heat 8. John Curtis was in lane 5. 

The gun went off, and I was out pretty well. As I heard the announcer call my name, I ran with confidence, at least over the first 200, timed in 26.18. I led the race through about 330m. On account of a weak last 100 meters, I was passed by one runner with 60 meters to go and another with five meters to go. My last 100 must've been 16 seconds! My overall splits were 26.18/30.77 for 56.97.

While I was able to walk off the run, I was disappointed.

But it was onto the 200. I would have lane 2 again, this time heat 12, with Jacque, John and Ross to my outside. 

As the gun went off, I felt flat. I felt my right hamstring pinch me 50 or so meters into the race. Caught by surprised, I thought I was mistaken. As I slowed, I knew I had not made a mistake. I pulled up on the backstretch, at the 75-meter mark. I had injured my hamstring again...for real, a repeat of last year's debacle. I was a DNF...again! NOT AGAIN!

Sun, 12/29-went to the Y, warmed up, stretched.

Sat, 12/28-went to the Y, warmed up, stretched.