Miles and hamstring mania

Mon, 3/28/22

Went to Y at 5:50AM.

Mile in 7:55

8:00 of stretching

Mile in 7:55

16:00 of lifting and hamstring strengthening exercises

Mile in 7:55

Sun, 3/27/22

Went to Y with V

Mile in 7:55

8:00 of stretching

Mile in 7:55

16:00 of lifting and hamstring strengthening exercises

Ice bath (10 min), followed by hot shower

 

Sat, 3/26/22

Went to Y.

Mile in 8:25

8:00 of stretching

Mile in 7:55

16:00 of lifting and hamstring strengthening exercises

Mile on bike-4:15

 

Fri, 3/25/22

Went to Y.

Mile in 8:25

16:00 of lifting and hamstring strengthening exercises

another hot soak

 Thurs. 3/24/22-

Went to the Y.

Mile in 9:05

stretched for 6-7 min

Mile in 8:30

lifted for 6-7 min

Mile in 7:55

strength exercises 3-4 min

stretched 2-3 min

Went home for another hot soak. Deep tissue treatment tomorrow.

Wed, 3/23/22

Went to the Mountain View Park and did a 3M recovery run in 24:35. Left hamstring woes continue. 

2022 USATF Masters Indoor Championships and hamstring woes...again

3/21/22-

Went to the Mountain View Park and did a 3M recovery run in 25:35. Left hamstring woes continue. Then went to the Y to stretch and lift a little.

3/20/22-

Day 3 of the 2022 USATF Masters Indoor Championships. After pulling my hamstring in yesterday's 4x200MR, I found myself miffed but still determined to help my team. I jogged around here and there and spent more of the day standing, in order to avoid having my hamstring tighten up. GPTC enjoyed a clear third place in the competition, but perhaps there was still a possibility for our team to secure a higher finish.

John Curtis and Jacques Lucien would reach the finals of the M55 200m, with Wayne barely missing it with an impressive time. Bruce would make it to the M60 final. John would post a very good performance in the finals of the M55 200. Jacques would jog it for points. Bruce would score as well.

I was a no-show for the 800m, figuring I was in no position to run well. I would have been in the slower of the two heats (with Will Martin and Rob Ciervo) and would not have scored against the runners in the faster heat even if I had been 100%. 

When the time came for the M50 4x400, I had no delusions of grandeur. I said a number of times that I would race on the team but could only go as fast as about 70 seconds, on account of my hamstring pull. I'd run anchor in order to protect the first three legs in John Curtis, Will Martin, and Rob Ciervo. I'd get the baton in first by about 30 meters. As expected, I "dragged" my pulled left hamstring the entire leg of the race. I went out in about 35 seconds. With 150m to go, it was clear that the guy from Mass Velocity was gaining on me. In a flash of pride, I picked it up some and secured the victory for the team, splitting 68 seconds. Haha. (Even if we had been passed, we still would have won the M50 competition since the Mass Velocity team was technically M55.)

https://www.usatf.tv/gprofile.php?mgroup_id=45365&do=videos&video_id=325401

Even though this year's championship was a huge disappointment for me, I was thrilled to see some really amazing performances across any number of events. And while our campaign to take the club team title would not materialize, I was especially proud that our combined men's and women's team grabbed a third place finish overall, with men also getting an award for third. The women took fifth.

3/19/22

After a paltry showing in the 400 yesterday, I was certain I'd shake off the molasses and lift my spirits with a strong leg in the 4x200 meter relay. We had the lead going into my third leg, and it would hold despite me pulling my hamstring on the backstretch. M50 4x200 meter relay-GPTC

26.1/26.0--John

26.6/26.7-Ross

27.0/26.9-Delvin (pulled hamstring 75m in!)

26.3/26.4-Nick Damalas

1:46.0/1:46.0

3/18/22-

Today was my 400m day. I felt good during my warmup, feeling it was time for me to run 56 and perhaps place in the top 4. When the gun went off, I felt flat. I crossed the 200 in 27 and finished up in 58.30. What a disappointment!

https://www.usatf.tv/gprofile.php?mgroup_id=45365&do=videos&video_id=325413

Fortunately, GPTC has several strong performances across other events to compensate. 

Thurs, 3/17/22-

I arrive at the Marriott in Teaneck at close to 10PM. Kudos for Nick for inviting me to room with him.

Here's my FB post: I’m at the 2022 USATF Masters Indoor Championships at The Armory in NYC from March 18 – 20. My events include the 400 meters, 800 meters, 4x200 meter relay, and 4x400 meter relay, under the team Greater Philadelphia Track Club. Catch all the action on USATF.tv+! #USATFMasters #USATF

Wed, 3/16/22-Still in Aruba. Ran a couple of miles and stretched.

After each effort

Tues, 3/15-Like yesterday, I was able to get a treadmill. I wound up doing 3x1 mile (8:30, 7:55, 7:55), with stretching and lifting between after each effort 

Mon, 3/14-Unlike yesterday, I was able to secure a treadmill in the fitness center, which was surprisingly a little tired. After one of the treadmills became temperamental, I hemmed and hawed and wound up settling on using more outmoded of the two (or three) that were functional. I chose to do .25M repeats on this treadmill that reached but 12.0 mph (5:00/mile pace). I let the treadmill get up to speed and then hopped on. When all was said and done, my .25M repeats, five in all, were at 75 seconds. The rest was 2:00. I was then able to get the more modern of the two functional treadmills to cooperate. This one, thankfully, had a max speed of 14.0 mph, or 4:17/mile. I decided then to do .12M (200s). I let the machine get up to speed so that I could do 32/33 repeats, taking 90 seconds between each of the five efforts.

Sun, 3/13-Ran here and there around the resort property, adjacent properties, and town's main drag for a total of about 3M.

Sat, 3/12-en route to Aruba

just don't feel sharp or fast.

Fri, 3/11-

With a meeting cancelled, I was able to make my way to the track for a 4:00 workout. Surprisingly, and perhaps sadly, I had no real plan in mind. I wound up doing 9x150. The idea was to do 3@23, 3@22, and 3@21. I managed this, but it required more effort than I thought it would. I just don't feel sharp or fast.

Thurs, 3/10-

Went to the Y. Did...

mile in 8:30

stretch for 6:00

mile in 7:55

stretch and flexibility exercises for 6:00

mile in 7:55

stretch and flexibility exercises for 6:00

Wed, 3/9

Went to the Y. Did...

1.32M in 11:15

stretch for 5:00

1.34M in 10:25

lift for 5:00

1.34M in 10:25

strength exercises for 5:00

I felt wooden

Tues, 3/8

This morning's workout was 9x100. The pace: three in 15-low, three in 14-low, three in 13-low. The rest: 2 minutes (walk 100 back). 

I arrived at the track at 6:20. My workout on this windy morning began at 6:45. 

This workout did not go as planned. I felt slow and off kilter for sure.

15-mids

14-mids

13-high/14-lows

I could scarcely break 14 sec. I felt wooden. That's rather sad 4 days out from Aruba and 10 days out from nationals.

I went

Mon, 3/7-

On this 55-degree morning, I went to Mountain Park for a 4M run in 31:20.

8:25

7:55

7:35

7:25

31:20

empty backstretch

Sun, March 6

-Went to Hillsborough's track for 200s.  The plan was 8x200 with 60 seconds' rest, with the goal 32.5, or 2:10 800m pace. I was unassisted by the youth LAX practice on and off the field and track, complete with parents lingering in and around the track. 

I made some adjustments after running in lane 4 for the first three: I ran the 200s in reverse direction using the empty backstretch, finishing at my usual start line.

31-low
32-mid
32-high
31-high
33-low
32-mid
32-mid
31-mid

Avg: 32-mid 

It'd be great to hit this mark

 Sat, 3/5-

Today was a bit of a recovery day. I just went to the Y WITH V AND DID...

MILE IN 8:30

STRETCH FOR 5:00

MILE IN 8:30

LIFTED FOR 5:00

MILE IN 8:30

STRENGTH/ABS EXERCISES FOR 5:00

Fri, 3/4

Made my way to NYC for Night at the Races #5, 600m edition.

I arrived in NYC at about 5:45, having left Millburn at about 4:45.

Sat in my car for a bit and then made my way to the parking garage at 6:00. I was trying to time my parking so that I'd owe no more than 2 hours' worth of fare.

Once in the arena, I sat for a bit and then began warming up at exactly 6:30. The mens 600m was scheduled for 7:15. After a 7:50 mile, I stretched well and tried to beat the irritation of my piriformis muscle. At just before 7:00, I did perhaps three 60m strides in about 9 seconds. During my strides, were called to check in. Got my number, 5, and discovered I was in heat 3 of 5.

After the pileup in the second heat at the 120m mark, I figured I'd be careful. The gun went off and I quickly found myself pulling up the rear. I felt comfortable, though.

I paid seen attention to the clock. I saw 30.xx at the 200 mark. I tried to remain comfortable over the next 200. I saw 1:01.xx at the 400 mark, which meant a 30/31. A little worried that I would run 1:35, I pushed the backstretch and passed one guy and kept driving, hoping for another 30-second 200. I thought that perhaps I could break 1:33. I wound up slowing over the last 30m, which accounted for a 31.9 last 200 and a 1:33.8.

Lap	Split
1	30.889	30.889
2	31.013	1:01.902
3	31.908	1:33.810

In Jan 2018, I ran 1:32.29  (31.454 (31.454) 1:01.807 (30.354) 1:32.286 (30.479))

The main difference comes down to the last 200. That season, I went on to run 2:11.67 in the 800. (31, 32, 33, 34)

It'd be great to hit this mark, maybe even break 2:10, at Nationals. I have only about 10 days to sharpen up for this.

How about 32,32,33,33?

I simply did

Wed, 3/2-

Went to the Y. 

mile in 8:30

stretch for 5:00

mile in 7:55

lift for 5:00

mile in 7:55

other strength work for 5:00

Tues, 3/1-

Took off the morning with hopes of hitting the track in the afternoon.

On this 53-degree day, I simply did 4x200 with 3:30 rest. They were supposed to be at 600 pace (31), but I went slightly faster than that. 30-low, 29-mid, 30-low, 29-high

Mon, 3/2-

Parked at the Y and did a 4M run in 31:20. 8:15, 7:50, 7:45, 7:30.