Hawaii

Tues, 6/29/21-Hawaii

Went to the fitness center for a third day straight (6:50AM)

Mile in 8:25

stretch for 5:00

Mile in 7:25

stretch for 5:00

half mile in 3:00

rest for 90 sec

half mile in 2:55

5:00 ab exercises

Mon, 6/28/21-Maui, Hawaii

Went to the fitness center...at 4:30 AM

Mile in 8:25

stretch for 5:00

Mile in 7:25

lift for 5:00

Mile in 6:30

5:00 ab exercises

Sun, 6/27/21-Maui, Hawaii

Went to the fitness center...6:00 AM

Mile in 8:55

stretch for 5:00

Mile in 6:25

lift for 5:00

Mile in 6:15

5:00 ab exercises

Sat, 6/26/21-

Awoke at 2:30AM to catch a 6:15 flight (out of Phila) to Maui, Hawaii via Phoenix, Arizona

Fri, 6/25/21

Took the day off from work

Went to the Y

Mile in 8:25

stretch for 5:00

Mile in 7:25

lift for 5:00

Mile in 6:30

5:00 ab exercises

Thurs, 6/25/21

Took the day off 

hammy still sore

Wed, 6/23/21-

Went to Y at 7:00ish for...

5:00 on 7.6

4:00 stretch

5:00 on 7.6 

5:00 lift

5:00 on 8.1 

5:00 abs/stretch

5:00 on 8.6

hammy still sore

my hamstring is still in trouble

Tues, 6/22/21-

Went to Y at 7:00ish for...

mile in 8:30

4:00 stretch

mile in 7:55

5:00 lift

mile in 7:25

5:00 abs/stretch

Mon, 6/21/21

Went to Y at 7:00 ish for...

run for 4:00 at 8:00 pace

4:00 stretch

run for 4:00 at 7:30 pace

5:00 lift

run for 4:00 at 7:00 pace

4:00 abs/stretch

Sun, 6/20/21

Went to Germantown Academy to meet up with teammates on this Father's Day.

Warmed up and did several drills, as my hamstring is still in trouble.

At one point, I did 4x50 in 11, 10, 9 and 8 seconds

Sat, 6/19/21

Went to the Y with V. 

Went to Y at 7:00 ish for...

run for 4:00 at 8:00 pace

4:00 stretch

run for 4:00 at 7:30 pace

5:00 lift

run for 4:00 at 7:00 pace

4:00 abs/stretch

Fri, 6/18/21

Went to the trail with V.

She stopped at 2.13...at about 22 min (10:55 first mile, 10:25 seconds mile...), and I followed suit.  

it happened again: I strained my hamstring.

Wednesday, 6/16/21

Biked for a song. Stretched for a song. Biked for a song. Lifted for two songs. Walked on treadmill for a song. (Yesterday afternoon I had a 90-min session with Mark Najera which included deep tissue work!)

Tuesday, 6/15/21-Biked at Y. 

Song at a time. Biked for a song. Stretched for a song. Biked for a song. Lifted for a song. Biked for a song. Abs exercise for a song. Biked for a song. Hamstring exercise for a song.

Mon, 6/14-took off

Sunday, 6/13/21

4x150 in 21, 4x100 in sub-13 (4 min rest)

We said we'd take the first one easy to ease into the workout 

25-low, 20-mid, 20-mid, 21-low

We got ready for the 100s. Sixty meters into the first effort, it happened again:  I strained my hamstring. ARGH

some ideas for tomorrow's (6/13/21) workout

Here are some ideas for tomorrow's (6/13/21) workout:

2x150 in 21, 2x200 in 30, 2x100 in sub-13 (3-4 min rest)

2x200 in 30, 2x150 in 21, 2x100 in sub-13 (3-4 min rest)

100(13)-150(21)-200(30)-300(48)-200(30)-150(21)-100(13)-2 min, 3 min rest, 4 min rest, 5 min rest, 4 min rest, 3 min rest

4x150(21), 4x100 (sub-13) (3min)

3x3x150 in 21.0 2' rest between repeats and 6' between sets.

speed ranged

 Sat, 6/12/21-

Went to the Y with V. Did an 8:30 mile and a series of stretches and drills. Sore left hamstring persists.

Fri, 6/11/21-

Went to the Y. 

Alternated between a song-length run on the treadmill, followed by a song-length stretch, lift, or set of abs exercises. Speed ranged between 8:00 and 7:00

Thurs, 6/12/21-

Made my way to Pingry. Decided on 8x100.

Goal: 4@13-high, 4@sub-13. 3:00 rest

14-low, 13-high, 13-high, 13-mid

12-high, 12-high, 13-low, 12-mid

drills session

 Wed, 6/9/21-

Went to Hillsborough's track at a bit after 6AM for a drills session.

Warmed up with an 8-min mile, stretched, then did several drills for 20-25 min.

Resurrecting these 

http://www.youtube.com/watch?v=yxkQfPhwZt0
http://www.youtube.com/watch?v=DN6NbKH3hJo
http://www.youtube.com/watch?v=39qrbAsId7I
http://www.youtube.com/watch?v=TYpXZrQIq5w

Here's a useful handout as well.

http://www.wiaa.com/ConDocs/Con542/Track-Ben%20Blackmer-TF%20Techniques-%20Developing%20Warm-Ups%20%20Cool-Downs.pdf

Tues, 6/8/21

Went to Y for a quick and easy workout.  

1M in 7:55

4:00 stretch

1M in 7:35

4:30 lift

1M in 7:00

4:00 abs exercises 

Head out.

Thirty minutes 

Went to Y for a quick and easy 20-min recovery workout. Hamstring is sore!

.75M in 6:00

4:00 stretch

.75M in 5:35

4:00 lift

Head out.

Twenty minutes 

Twenty minutes

 Monday, 6/7/21

Went to Y for a quick and easy 20-min recovery workout. Hamstring is sore!

.75M in 6:00

4:00 stretch

.75M in 5:35

4:00 lift

Head out.

Twenty minutes 

tough going

Saturday, June 5-took off

Friday, June 4-went to the Y.

6:30 running on treadmill-.75M

4:00 stretch

6:30 running on treadmill-.83M

4:30 lifting

6:30 running on treadmill-.91M

4:30 ab exercises

6:35 running treadmill--1.0M

Thursday, June 3-

Went to Pingry for a track workout. Raining!

8x200 with 3:00 rest.

Target: 2@32, 2@31, 2@30, 2@29

32-high, 31-high, 31-mid, 31-low, 30-low, 30-mid, 30-mid, 32-low

tough going

Wednesday, June 2-

Slow 4M run around Y neighborhood. (start at (9:00 pace and take it down to 7:30)

Tuesday, June 1

Mile +stretch +mile + lift + mile+ abs+ half-mile

Monday, May 31

Set out to do 4 200s @ 29, 4 150s @ 21, and 4 100s in 13. 5 min after ea 200, 4 min after each 150, and 3 min after each 100

Did the 200s in 28.xx, but felt a stitch on last one. Tried to do the 150 and didn't feel good. Also, if I'm honest, the 200s hurt.