ice bath

 

Sunday, 7/18/21

Went to GA to meet with the crew. Several of them had planned to run at yesterday's unusual meet at Franklin Field, home to Penn Relays, but many could not because of terrible weather. Some of the events went off, but after two rain delays the meet was postponed to 10AM today. 

Today Andrew and I would follow Rob's lead and do what his coach ordered: 3x200 at 90% (of Rob's) 400 race pace. 59 sec=32.45.

After the first effort, which I led in 32.4, Rob wanted to go a bit faster. Knowing my hamstring is still shot, I relinquished the pace position to him. After 8:00 rest, we got to it and hit 29.6. For the third effort I crossed the line at 28.6. 

John and Bruce did a 350TT in 49-low and 52-high/53-flat, respectively, prior to our first 200. They then joined us for our last 200.

Once at Wake Coffee, we hung out, then watched some of the Franklin Field meet action on FloTrack via iPhone. Got a chance to see Ajee Wilson run 1:57.xx in the fast heat of the men's 800, with ageless master's phenom Mark Williams posting 1:58.xx.

At JC's urging, I took a 15-minute ice bath once I got home.

Saturday, 7/17/21-

Went to the trail on this hot and humid morning (10:00, 90 degrees) to do my customary 4.25M.

Started out at 9:00 for mile 1, then hit 8:15 for mile 2, and then reached 7:45 for mile 3. And then I stopped to take my short off and rest my weak hamstring and remove my shirt. I continued for a couple of minutes. then stopped again. I continued, hit mile 4 in 31:55 (6:55), and then finished up in 33:30. Not a good start to the running week!