Legs were done!

Tues, 5/31/22- 

8:30 mile

9:00 stretch

7:30 mile

12:00 sprint drills, core work, and stretching.  

1:52: .25M on treadmill 

Mon, 5/30/22-

Memorial Day. Went to Mountainview Park (Hillsborough HS's track was off limit; it was being used by none other than the track team!)

Did a mile and sprint drills, core work, stretching, even a little jump rope

Sun, 5/29

Met up with the Gand at GA. I called for a 2x400 breakdown. Like I did a few years back, I was supposed to run 250m at 100% of 400m race, rest for one minute, then hammer a 150m in within 95-100% of race pace. Take a 12-minute rest, then do it again! John and I would run together as if we were shooting for 56-sec pace, while Bruce and Rob would run together as if they were after a 60-sec pace.

I warmed up pretty well and used the Booster 2. After I shook my legs out, I was ready.

Set 1:
250 in 34.7 (13/27/34.7)
150 in 22.0

Set 2:
250 in 34.7
150 in 24.3 (argh!) Legs were done!

I wasn't feeling it!

Sat, 5/28/22-

Took off

Fri, 5/27/22-

Wasn't really sure that I'd make it to the gym, but I decided to go--even if I wasn't sure what I'd do when I got there.

Did a mile (8:30).

Stretched for 8-9 min

Hopped back on the treadmill, then stopped after .25M...as I started thinking that I should be focusing more on speed. Besides, I wasn't feeling it!

So, I lifted, did some drills, and stretched some more. 

a bit disoriented

Thurs, 5/26/22-

8:30 mile

9:00 stretch

.25M

15:00 sprint drills, core work, box jumps/plyo, and stretching.  

Wed, 5/25/22-

Unusual: Went to Hillsborough's track at 5:45am for an atypical workout of 6x45m. I was supposed to do 40m flys, but it escaped my mind how best to go about it. I guess I was a bit disoriented.

core work

Tues, 5/24/22- 

8:30 mile

9:00 stretch

7:55 mile

15:00 sprint drills, core work, and stretching.  

Mon, 5/23/22 

8:30 mile

9:00 stretch

7:55 mile

9:00 lifting

9:00 core work and stretching.  

in the heat

Sun, 5/22/22-Met up with the crew at GA. John called the workout: 200s. I suggested they be at the pace of the second 200 of a 400m race. The rest would be 4:00. This meant 29/30 for John and me, and 30/31 for Bruce, Rob, and Andrew. Bruce and Rob did four, Andrew and John did five, and I did 6.

29.5, 29.2, 28.7, 28.7, 29.2, 29.5

Sat, 5/21/22-Took off; lots of yard work in the heat.

Fri, 5/21/22-Went to Mountainview Park and did an easy two miles.

chin on my shin

Thurs, 5/19/22-Same 'ole, same 'ole.

8:30 mile

9:00 stretch

7:55 mile

9:00 lifting

9:00 more strength work and stretching. I finally had the courage to do a straddle stretch. Damn have I lost my flexibility. I used to be able to place my chin on my shin.

motivated by Wayne's heroics

Wed, 5/18/22

On this 52-degree morning, I made my way to Pingry's track...arriving at 6:10 am.

I wasn't sure what I was going to do, but I wound up deciding on a sprint workout. Admittedly, I was motivated by Wayne's heroics in the 100 and 200 at the National Senior Games.

I did 3x40, 3x50, and 3x100. I took 90 seconds between the 40s, 2:00 between the 50s, and 2:30 between the 100s.

The 50m efforts were in 6.8, 6.7, and 6.7; the 100s were in 12.7, 12.9, and 12.9

pebbles

 Tues, 5/17-took off. Shoveled pebbles instead.

double

Mon, 5/16/22-

8:30 mile

9:00 stretch

7:55 mile

9:00 lifting

9:00 more strength and plyometrics 

Tues, 5/15/22

The guys and I were tentative about what workout to do. After some back and forth, I decided on a sprint “double-ladder”: 100, 150, 200, 150, 100, 150, 200, 150, 100

15-low; 2 min rest

21-mid; 3 min rest

29-high; 4 min rest

21-mid; 3 min rest

13-mid; 2 min rest

21-mid; 3 min rest

29-low; 4 min rest

21-mid; 3 min rest

13-mid; done

Shoveled dirt instead.

Sat, 5/14-took off. Shoveled dirt instead.

Fri, 5/13-Went to the Y.

8:30 mile

9:00 stretch

7:55 mile

9:00 more strength and plyometrics 

Thurs., 5/11-took off. Shoveled dirt instead.

Shoveled dirt instead

Wed, 5/11-took off. Shoveled dirt instead.

Tues, 5/10-Hit the track at 6am for 6x150 with 3 min rest plus 6x100 with 2:30 rest. Goal was 22.5 for the 150s and 14-flat for the 100.

Actual: 23-flat, 22-high, 22-mid, 21-high, 21-mid, 21-low; 14-flat, 14-flat, 13-high, 13-mid, 13-low, 12-high

Mon, 5/9-Went to the Y.

8:30 mile

9:00 stretch

7:55 mile

9:00 lifting

7:30 mile

9:00 more strength and plyometrics 

(Is it May yet?)

Sun, 5/8-

Went to Mountain View Park on this cool, windy day (Is it May yet?) and ran about 2M. 

Sat, 5/7-

Went to the YMCA with V.

8:30 mile

9:00 stretch

7:55 mile

9:00 lift

9:00 plyometrics, other strength work, and stretching

Fri, 5/6-took off

July 28-31 - USATF Masters Nationals - Lexington KY

https://www.usatf.org/events/2022/2022-usatf-masters-outdoor-championships

Here are other meets of interest.

June 4 - Mid Atlantic USATF Championship - U of Delaware

https://www.simplyregister.net/register/?e=121673

June 11-12 - USATF East Region Championship - Hightstown, NJ

https://usatfmasters.org/upcoming-masters-track-and-field-events/2022-usatf-east-region-masters-outdoor-track-field-championships/

June 24-26 - Club Outdoor Champs (Garden State TC) - Edison, NJ

https://docs.google.com/spreadsheets/d/1p40iiXnUrcEqFiBA9_cw4ZKbIl6m0QjouXqlnfZavSM/edit#gid=902261555

July 1-2 - USATF Club Championship (includes masters events) - Monmouth Univ.

https://www.usatf.org/events/2022/2022-usatf-national-club-track-field-championships

Today, I managed

May 5, 2022

Today's 6am workout was about volume: 12x200 with a 3:00/200m walk-rest in-between efforts.  No additional rest between sets. The goal paces were supposed to be 3@32, 3@31, 3@30, and 3@29. Today, I managed:

Set 1: 31-high, 31-high, 31-high
Set 2: 31-high, 30-mid, 30-high
Set 3: 30-high, 30-mid, 30-low
Set 4: 30-low, 30-low, 29-high

Penn Relays was on.

Tues, 5/3/22-Went to Mountainview Park at 6:00 for a 3M run. 24:30.

Mon, 5/2/22-Went to the Y at 5:40AM

8:30 mile warm up

9:00 stretch

7:55 mile

5:00 lift

5:00 plyometrics and other strength work

7:55 mile

left at 6:38...home by 6:45AM

Sun, 5/1/22

Went to GA for a workout with the crew. Rob made the call: 6x300 at 80% of 400 race pace, with a 4:00 rest between efforts. For me, this meant 50/51, based on 56/57 400. I managed 51.5, 51.2, 50.5, 50.9, 50.4, and 46.1. The workout wasn't that bad, actually. I should have just hit 49s for all of them and not dropped the hammer on the last one Alternatively, I could have run 50/51 for all of them, on 3-minutes' rest.

Sat, 4/30/22-

Took off. Spent the day at Penn Relays, arriving at about 11:00 a.m. and leaving at 6:00 p.m. Wound up missing a couple of notable races since the meet was running 10-15 minutes ahead of schedule as we arrived.

Fri, 4/29/22-

Penn Relays...after a 3-year hiatus due to COVID.

For the first time since 2019, Penn Relays was on.

I left work at 1:15 or so to make my way to Philly. Had no problem parking. Met Chuck S. at the hockey rink at 3:05 to get my ticket.

After a few minutes, I made my way to the stadium. I spent time hanging out with teammates in the stands. Given the 65-degree temperature, wind, and shaded seating area, we weren't exactly warm. The meet began to drift late. Our race was scheduled for 7:18 originally. Thinking our race would go off at 7:30 or so, we figured we'd head to the lower fields at just before 6:00, warm-up and stretch for about an hour, and make our way to the check-in area at 7:00. So much for that plan!

We arrived back at the check-in area at 7:00...and were taken to the paddock area at 7:30. We waited an additional 30 minutes to compete, at exactly 8:00. Essentially, we stood in the coolness for an hour. The two GPTC 60s teams were in the race immediately before ours, the 40s team immediately after ours. (Unfortunately, Ray hurt his calf upon the start, sideline the 60s A team.)

For our part, we'd go on to win the M50 race by 18 seconds, extending the lead from 25 meters on the first leg (John Curtis), to 55 meters on the second leg (Nick Damalas), to 85 meters on the third leg (Rob Ciervo), to well over 100 meters on the fourth leg (yours truly). While we did not run especially fast as a team, Rob brought him the fast split...at 57.9. John posted a 58.9, Nick ran 60.5, and I ran 59.5. Disappointed for sure, but I'll take it...for now.

2022 Penn Relays M50 4x400 meter relay (Flotrack)

2022 Penn Relays M50 4x400 meter relay (Nick's recording)