I did not feel as sharp as I should have

12/31/23-Went to Duke Island Park for a recovery run. 3M in 26:30

12/30/23-Sprint Night/Holiday Classic at The Armory. Guy and Wayne met me at my house in NJ at 3:00. (I had spent the night there.) The goal was to leave at 3:15 to get to NYC in plenty of time for the 6:00 start. We would up getting to the parking structure at 4:50. When we entered the venue, the youth meet was still in progress. It would conclude at 5:30.

I hung out with the team for a bit and then jogged a mile at 5:45 and stretched and such. I watched the 60m for a bit and hung out with the crew (John, Daryl, Jeff, Guy, Wayne, Lorraine, Cheryl, Rob Ciervo. Did I miss anyone?). By the time the men's 400 was up, it was going on 7:00. With a seed time of 57.75, I was in lane 4 of heat 5. I was surprised that I wasn't in heat 6, but what was one to do? When the gun went off, I knew I was in for a difficult time. Even in my new spikes, I did not feel as sharp as I should have. I found myself in last place (4th) at the break. I'd come across the 200 in 27.48. I'd cover the second 200 in 30.90, for a final time of 58.39, a disappointment. Last year's time, 57.91, was faster and felt better.

I would collect my thoughts and prepare for the 200. I jogged around a bit as well, trying to keep myself loose. I put on my spikes and made my way over to 60m straightaway for some strides and starts. When it was time, I stepped onto the track. I didn't need to adjust my starting blocks too much. I was in lane 3 of heat 13. (Having Tony Fulton (65) to my immediate outside gave me some motivation.) In fact, I left the pads intact and simply softened the angle placement of the blocks. I got out okay when the gun blasted. 26.43. All in all, it was better than I had hoped. And...I was glad to be back. And...I was glad I didn't sustain an injury! 

Better than expected!

12/28/23-7:15AM 2x150 and 2x100. Targets for the 150s: 22 (last 150m of 400 race), 21 (400 RP); targets for the 100s: 14-low (400 RP), 13-mid (first 100m of 400 race).

Actuals: 21.8, 21.1; 13.8, 13.1. Better than expected!

(8:50, 8:10, 8:05, 7:45, 3:50....)

Dec 27, 2023-Ran an easy 4.5M...in 36:40 (8:50, 8:10, 8:05, 7:45, 3:50....)

Christmas. Took off.

Dec 26, 2023-

7AM workout: 6x200 in two sets of three--60 sec rest; 5 min rest between sets. Target time: 32. 

32-low, 32-mid, 32-high; 32-mid, 32-low, 32-low

Dec 25, 2023-

Christmas. Took off.

mini-crisis of confidence

Sunday, 12/24/23-

I hemmed and hawed about today workout. Behind curtain A was 4-6 x 200 in 31.3 (90% 400m RP of 57.0); 4-6 x 150 in 22.4 (95% of 400 RP); and 4-6 x 100 in 14.2 (400 RP), all on 2:45 rest. Behind curtain B was 3x400 in 62.7 (90% 400 RP of 57)...10 min rest.

After consulting Alison and Lorriane, I decided to step behind curtain B. They would do so as well, with Alison targeting 71 seconds and Lorraine targeting 77 secs. Like me, they found themselves off the pace by a second or so.

I should have based my target time off 90% of RP of 58, not 57. This would have yielded 63.8, closer to the actual marks I hit today. 

Giving Alison a head start of 50m (Alison gave Lorraine a head start as well), I managed a 64.4, followed by a 64.0. Rob connected with me on the second 200 of my second 400. I lost focus on the third 400 repeat and stopped 130-135 into the effort (20 secs). This mini-crisis of confidence had me choose between walking to the 200 and doing a 200 finishing up going up with a or walking back to the 100m mark and, well, doing a more respectable 300. I waited until Alison and Lorraine (and Rob) had finished and then drove things home with a 49.0 300m. So... 15 sec 200 plus a 49 sec 300 make a broken 400 that add to 64. There you have it. 

Tentative plan leading into Sprint Night:

12/25/23-take off or do easy run of 3-4.5M

12/26/23-6x200 in two sets of three--60 sec rest; 5 min rest between sets. Target time: 32

12/27/23-take off or light run of 3-4.5M

12/28/23-2x150 and 2x100. Targets for the 150s: 22 (last 150m of 400 race), 21 (400 RP); targets for the 100s: 14-low (400 RP), 13-mid (first 100m of 400 race)

12/29/23-take off

12/30/23-Sprint Night

Wound up running with a stranger

12/23/23-In NJ. Drove to Duke Island Park at about 8:45 for an easy run. Wound up running with a stranger four of my five miles. 45:45

12/22/23-Ran 2.5M to get to Strength & Conditioning Center 20:30. Stretched. Ran .5M in 4:00. Lifted some Ran .5M in 4:00. Lifted some more. Covered .5M en route home.

It may be time

Thurs, 12/21-Andrew and I met at 7:30AM to do 5 x broken 400s (250m, rest 30 sec, then 150 at 90% 400 race), followed by a 7:00 rest. My targets were 40 and 24. My actuals were: 40.6 and 25.4, 40.4 and 25.2, 40.2 and 24.8, 40.0 and 25.0, 40.0 and 24.0. My runs were slightly too slow. That's okay, though. I felt pretty good. It may be time for 3x400 in 62...with 10' rest. Could it be on Sunday?

best series of the season thus far

12/19/23-Jogged 1M to the Strength & Conditioning Center, then stretched.  Eight (8) hills (~180-190m) were on tap.

38,39,39,39,38,39,38,36, my best series of the season thus far

Jogged .5M back home. 

my 100s were too slow

Mon, 12/18/23-

Nearly torrential downpour. Ran to Strength & Conditioning Center (.4M). 

Did .6M. (8:30 pace)

Stretched for a few

Did .5M (8:10 pace) 

Lifted for a few

Did .5M (7:50 pace)

Lifted for a few

Did .5M (7:30 pace)

Ran 1M back home (8:00 pace)

Sun, 12/17/23-

John, Anthony, Guy, and I did 5 x broken 300s (200 at 90% 400 race pace, rest 30 sec, then 100 at 95% 400 race), followed by a 5:00 rest. My targets were 31.9 and 15.2. My actuals were: 31.6, 16.1; 31.4, 16.2; 30.9, 16.4; 31.2, 16.0; 30.9, 16.1. My 200s were slightly too fast, and my 100s were too slow, more around 85-88% rather than 95%.

I'll have to try broken 400s (250 in 39.8, then 150 in 23.9).

Sat, 12/16/23-Ran 4.5M route in 36:50.

Hopped

Friday, 12/15/23-Ran 1.1M in 8:50 to the Strength & Conditioning Center. Stretched for 5:00. Lifted for 5:00. Hopped on treadmill for 1M in 7:50. Lifted for 5:00. Ran 1M back home in 8:00.

rest-walk

Thurs, 12/14/23-Did 6x150. I jogged over to strength & conditioning center campus, hopped on the treadmill for a half-mile, then stretched. I headed to the track. I was 6:40 at this point.  

The goal was 6@22, with a rest-walk of 2:30.

23-low, 21-high, 22-low, 22-mid, 22-low, 22-low

Wed, 12/13/23-took off

Tues, 12/12/23--2.5M, strength and conditioning for liftng, 1M back home

Mon, 12/11/22- 4.5M

I think I'm getting there!

12/10/23-John, Andrew, Anthony, Guy, and one or two others did 2x100, 2x200, 2x300, 2x200, and 2x100. The rest was walk what you run, which meant about 2:00, 3:30, 4:30, 3:30, 2:30, 2:00, respectively. The rest felt generous. Having completed this workout on this day last year, my target pace was 15, 32, 51, with the 51 being a couple of seconds faster than last year's mark. John led the first few a bit faster than target time. I hit the target (15-mid, 15-low, 32-mid, 32-mid). I led the 300s in 51-low, 50-low and finished up with 32-low, 31-mid, 14-high, 14-mid. I think I'm getting there!

12/9/23-took off; busy day with Chestnut Hill House Tours, wrestling tourney, etc.

12/8/23-4.5M run

12/7/23--2.5M to Strength & Conditioning Center. I stretehed, lifted some, and then headed backhome 1M.

Foot felt better.

Wed, 12/6/23-Jogged .5M to the Strength & Conditioning Center, then did another .5M in the treadmill, followed by stretching and then 8 hills. 42,40,40,40,39,39,38,36. Jogged .5M back home. Foot felt better.

Tues, 12/5/23-Ran mile to Strength & Conditioning Center (8:20), stretched for a few minutes, then did  a mile on the treadmill (7:45), lifted, did another mile (7:35), lifted some more, then ran a mile back home.

Thurs, 12/4/23-4.5M in 36:30.

the full kaboodle

Sun, 12/3-I wound up doing a modest 10x300 with Allison, Lorraine, and Jeff. Allison did 7, as she had done a 1K with the distance group. Jeff Flock did the first three with us and then took a break and did #s 5, 7, and 9. Lorraine and I did the full kaboodle. My initial idea was to run 60s and take a 60-sec break, but that would prove too much. Besides, Lorraine was concerned that the pace wouldn't be hospitable (my word, not hers). So, we decided to go with 63 seconds and 90 sec recovery, a walk of 100m. The result: 64, 64, 63, 63, 62, 61, 62, 59, 62, 63. I wasn't especially winded.

Sat, 12/2-Still in St. Louis. Did mile in 8:00, stretched, did another mile in 7:35, then stretched.

Fri, 12/2-Did mile in 8:00 and stretched.

Thurs, 12/1-Ran around the downtown and covered 4.5M.

Wed, 11/30-Headed off to St. Louis to NAIS's PoCC.

Tues, 11/29-Did 8 hills, all in 39/40. Sluggish, though

Mon, 11/28-Did 2.5M, stretched, ran another mile on treadmill, and then cooled down .5M.

Anniversary

Sun, 11/26/23-Anniversary

Andrew, Anthony, and I did 9x150 with goals of 3@24, 3@23, 3@22. 2:00 min rest between efforts and 4:30 between sets.

Actual: 25-low, 24-mid, 24-low (in flats); 23-mid, 22-high, 23-low; 22-high, 22-mid, 22-low (in spikes).

(For comparison, last year on this day I hit 3@24-mid; 22, 23-low, 23-low; 21-low, 22-low, 21-low.)

Sat, 11/25/23-Ran 1M to Strength & Conditioning Center; stretched; 8-min mile on treadmill; more stretching; 8-min mile on treadmill; more stretching; .5M run home.

Fri, 11/24/23-2.2M to Strength & Conditioning Center; stretched; .8M back home

Let the soreness begin!

11/23/23-Thanksgiving Day. Decided to make my way to Chatham Park Elementary in Havertown to play football with Tom McGrath and crew. Fun game. Mission accomplished. Let the soreness begin! 

Hills day. Sluggish legs.

Wed, 11/22-Hills day. Sluggish legs. Warmed up .75M and stretched in the strength and conditioning center. Then, I headed over to the red brick-paved hill for some work. I decided on eight, my new standard over last year's 5-6. I started off modestly, 43 sec! Argh. I then went 42, 41, 40, 39, 39, 39, 38. Recovery was two minutes of walking and jogging back to the start.

Tues, 11/21-Did 4.5M...36:20. This was probably the most comfortable run I've had this season.

Mon, 11/20-2.5M in 20:30, did some stretching and lifting, and then covered 1M en route home.

Sun, 11/19-After some indecision and discussion, the short distance workout was 3x500 with 8:00 rest. John and Andrew joined me. The target pace was 90-95% 800m race pace (2:16). This meant 18.9-17.9 seconds per 100m. I hit 1:31 on the first, and 1:31 on the second. On the third effort, I randomly stopped at the 300m mark. After 30 seconds, I got back on the horse. I was winded, but mainly I just lost concentration and suffered from a flashback from the foot injury I sustained six weeks prior.

Sat, 11/18-Did 4.5M route....36:30.

Fri, 11/17--2.5M in 20:30, did some stretching and lifting, and then covered 1M en route home.

800m – 5 Race Indication Workouts

800m - 5 Race Indication Workouts

nippy weather

Thurs, Nov. 16, 2023-

Jogged to Woodward Strength & Conditioning Center. Did another 5:30 on treadmill. Stretched. Headed to the brick pavers hill for 7 reps. 40, 39, 41, 40, 39, 39, 38. Jogged home.

Wed, Nov. 15, 2023--Running late. Did 2M in 16:00.

Tues, Nov. 14, 2023-in Princeton. Took off.

Mon, Nov. 13, 2023-in Princeton for The 1911 Group. Did 4.1M in the nippy weather. 33:00.

800m Training. How to train for the 800m

https://800mtraining.wordpress.com/

In the fundamental period:

1. 5/10k pace
2. 3k pace
3. 1500m pace
4. 800m pace
5. 400m pace.

Training paces:

As a general rule this should be your training paces (percentage of your current 800m level, not your goal pace.):

*Easy regeneration running (Slower than 50% of 800m pace)
*Continuous runs of 20-40 min at 50-60% of 800m pace (probably faster speeds for shorter durations) ( 10k pace or slower)
*Medium to long intervals at 65-85% of 800m pace, working to increase the length of each (repeat over time, or the overall volume of the workout, but NOT increasing the speed. ( 10k to 1500m pace)
*Short to medium intervals at 80-90% of 800m pace ( 3k+ pace to 1500m+ pace)
*Short intervals at 80-90% of 800m  pace with very short recovery ( 3k+ pace to 1500m+ pace)
*Hill sprints and long sprints for about 15-25 seconds (no longer) at high-speed, with long recovery (2-3min) (sprint)
*specific 800m training sessions: 95-105% of race pace. (800m pace)

Example of pace calculation:

Current 800m level:
2.05 min = 125 sec.
Per 100m = 125s/8 =15.63s

Short intervals 80-90% of RP (race pace)
80% of RP = 15.63/0.8=19.54 sec per 100m
85% of RP =15.63/0.85=18.39 sec per 100m
90% of RP= 15.63/0.9=17.37 sec per 100m

Example of session:
10x300m. 1 min rec @85% of RP
18.39s x 3 =55.1s per 300m. (approx 1500m pace)

Specific training: 95-105% of RP
95% of RP=16.45s per 100m.
105% of RP=14.89s per 100m.

Example of sessions:
3x600m @ 95% of RP with 10 min rec.
16.45s x 6 =1.39 on 600m
3x400m @ 100%-105% of race pace. 5 min rec.
15.63s (100%)/ 14.89s(105%) x 4 = 62.5-59.5 sec on 400m

My current 800 race pace (RP)=2:16 (136 seconds) or 17 sec/100

80% or RP=17/.8 (21.25s/100m)

85% of RP=17/.85 (20s/100m)

90% of RP=17/.9 (18.9s/100m)

95% of RP=17/.95 (17.9s/100m)

100% of RP=17/1.00 (17s/100m)

105% of RP=17/1.05 (16.19s/100m)

Types of interval training suitable for the 800m runner:

Long aerobic intervals: 65-85% of 800m pace
The purpose of these intervals is to increase the Vo2 max and anaerobic threshold. This training is the aerobic support for the medium and short intervals. That means that increasing performance in the long intervals will have a positive influence on the amount of work and speed of your medium and short intervals.

Medium long intervals: 80-90% of 800m pace
The purpose of these intervals is to increase the anaerobic threshold, Vo2 max, and pace at vo2 max. The medium length intervals works as an aerobic support for your short intervals.

Short aerobic intervals with short recovery: 80-90% of 800m pace
The purpose of these is increase the Vo2 max and anaerobic threshold but at a more specific speed than the longer intervals. The short intervals works as an aerobic support for the faster and more specific intervals later in the season (special and specific period)

Periodisation:

The training year is split into these periods:

Regeneration period: (2 weeks)
Introductive period. (2-4 weeks)
Fundamental period. (4-6 months)
Special period. (2-3 months)
Specific period. (3-4 months)

Mostly, though, I went at it alone

Sun, 11/13/23-

Set out to do 5x (3x200), a reprisal of a workout I did 10 years ago! Rather than 32, the goal pace was 34. I would take a 100m jog (45-60 sec) between reps and an 800m jog (6:00) between sets. Bruce, Guy, Jeff and Pete (79yo who lives near Weavers Way on the Ave) would join me for some of it. Bruce would do five with me; Guy and Pete wound up running the first or second 100m with me.

Mostly, though, I went at it alone.

I managed only four sets, as the time groaned on and other folks had completed their workout. My times were modest: 

set 1-35,35,34

set 2-35,34,35 

set 3-35,35,34

set 4-36,35,34

I think I could've done a fifth set!

Sat, 11/12/23-jogged 8:30 mile to strength & conditioning center; stretched; lifted; did 8:30 mile on treadmill; lifted; 8:00 mile back home.

Fri, 11/11/23-4.5M in 35:45

Thurs, 11/10/23-2.5M to strength & conditioning center; stretched; lifted; 1M back home.

The first hills workout of the season is in the books!

Wed, 11/8/23. Jogged to the Strength & Conditioning Center. Did .75M on treadmill. Stretched. I then made my way out to do 8 hill repeats on the pavers leading up to the tennis pavilion. The length, according to my watch, was .12M+/200m, if you start from the street. I covered the distance in 38-42 sec. My 2:00 recovery was a combo of walking/jogging. The first hills workout of the season is in the books!

not able to hit these marks.

11/6/23-an easy 2.55M (21:30) to the Strength and Conditioning Center. Stretched for a solid 10 minutes. Ran .95M (8:00) back home.

11/5/23-My hope was to do 4x400 in 74 with a 400m jog rest, 4x200 in 33 with a 200m jog rest, and 4x100 in 15 with a walk-back-to-the-starting-line rest. Going at it alone, I was not able to hit these marks. After hitting 75, 77 (with Bruce), and 76 for my 400s, I decided not to do a 4th. I would instead move to the 200s and opt for three repeats for these and the 100s. 200s: 35, 34, 35. 100s: 16, 15, 14. Seeing that the sprint crew still had a couple of 120s remaining, I hopped in those. 22.6 and 21.7. 

My jog rest for the 400s was 3:30; my jog rest for the 200s was 1:50.

11/4/23-Ran 3.5M (8:40, 8:05, 7:55, 3:50...28:30) and stretched.  

Keeping this in mind: 400/800 METER IDEAS AND TRAINING

Keeping this in mind: https://rundinklesnaps.blogspot.com/2023/01/400800-meter-ideas-and-training-cut-and.html

I felt like a slug!

11/3/23-Did what I now consider a regular route, the 4.5M. Today it was 4.54M in 38:10. The run was quite sluggish. I felt like a slug! After an 8:40 first mile, I continued on to an 8:30, then two 8:20s, then a 4:20 last .54M. 

Boy was it dark on Gravers!

Thurs., 11/2/23-Running late!

2.5M in 20:00--8:15, 7:55, 3:50 (back driveway exit...then Gravers Way route to Strength and Conditioning Center). Stretched for a couple of minutes, then did half mile on 7.9 treadmill setting, or at 7:35/M pace. Stretched for a few more minutes. Left and did 1M (7:55) route to Jennings. Boy was it dark on Gravers!

I hobbled.

11/1/23-Went for what has now become a whopping 4.5M. 36:00. Started out in 8:20, then dropped to 8:05, the hit 7:55, then 7:50, finishing off with a 3:50 last half-mile. (Out of back driveway, rt on Towanda, rt on W. Springfield, left on Germantown Ave, right on Willow Grove, right on Stenton, rt on Mermaid, lft on Germantown Ave. right on Allen, rt on MaCallum, right on Mermaid, left on Cherokee, left on West Moreland, rt on W. Springfield, rt into driveway.

10/31/23-knee bothering me. I hobbled to the fitness center (.25M), stretched, did .5M on the treadmill, then did .25M. 1M

Now let's see how I feel tomorrow!

Sun, 10/29-Nice size group on the track today. Even John Curtis was there, after a few weeks' absence. After a lengthy time mulling around, we were finally ready to go. I was going to join the distance workout of 1000s and 400s, but opted instead for the short distance menu of 4x300 with a 5 min rest. It was Andrew Albright who mentioned the day before via text that he was interested in a sprinter-type workout. So here we were. John mention that he was looking for a pace of 50 sec. Knowing I didn't want to risk further injury, I opted to create a second group and start the first effort five seconds after John and crew did. I managed 56 seconds. Oddly, despite this pedestrian pace, I felt more winded than expected. I would tuck in behind Andrew on the second effort, 50.xx. Efforts three and four would find me within 15 and 5 meters of John, respectively. I posted 49.xx and 48.xx. This is the fastest I've gone since that fateful day in early September. Now let's see how I feel tomorrow!

Sat, 10/28-Forbidden drive...run and walk. 3M+ the alternating walk and run up Valley Green (.6M). Modest pace.

Fri, 10/27-2.5M and lift...return to Jennings 1M. 

Thurs, 10/26-took off

Wed, 10/25-3.5M

Tues, 10/24-3M and lift...return to Jennings .5M

Toe and foot stretches are the worst!

 10/23/23-Ran 3.5M (8:40, 8:05, 7:55, 3:50...28:30) and stretched. Toe and foot stretches are the worst!

not close to 100%

10/22/23-I hopped into the workout today: 5x400 in 92-95 (90 sec rest), 7x200 in 43-44 (60 sec rest), and 3x100 in 10 (60 sec rest). I started late and wound up doing 4x400 in 90/91, 6x200 in 40, 40,40,39, 39, 37, and 3x100 in 17s. (I missed the first 200, as I was taking off my pants and didn't realize they would be starting pretty immediately.) Foot is better, but not close to 100%

10/21/23-3M in 24:25, stretched, lifted, .45M back to Jennings

10/20/23-2M, stretched, 1M.

can't remember

Thurs, 10/19-in Boston. Mile in 8:40. Stretched. Mile in 7:40.

Wed, 10/18-en route to Boston. Took off.

Tues, 10/17-Mile to Vare in 8:15. Stretched. Lifted. Mile back home in 8:15.

Mon, 10/16-3M in 25:00ish

Sun, 10/15-Ran with Alison et al. Did 800 in 3:10, followed by 600s in 2:19, 2:17, 2:17. 4:00 break.

Sat, 10/14-Mile to Vare in 8:15. Stretched. Lifted. Mile back home in 8:15.

Fri, 10/13-2M

Thurs, 10/12-can't remember

Wed, 10/11-can't remember

Tues, 10/10-can't remember

Mon, 10/9-can't remember

Sun, 10/8-Did a mile in 8:40. Stretched. 2 additional miles in 17:30.

Sat, 10/7-can't remember

Fri, 10/6-can't remember

Thurs, 10/5-can't remember

Wed, 10/4-can't remember

First day back in four weeks!

10/3/23-took off

10/2/23-9:50 mile to strength & conditioning center. Strength work. 9:00 mile back home

10/1/23-First day back in four weeks! Did a mile. Hopped on bike. Received sage advice from teammate Keith Davis.

9/30/23-scootered to strength & conditioning center. Strength work.

9/29/23-scootered to strength & conditioning center. Strength work.

9/28/23-took off

9/27/23-scootered to strength & conditioning center. Strength work.

9/26/23-took off

9/25/23-scootered to strength & conditioning center. Strength work.

9/24/23-scootered to strength & conditioning center. Strength work.

light lift (still tender-footed)

Sat, 9/23-light lift (still tender-footed) 

Fri, 9/22-locked out

Thurs, 9/21-off

Wed, 9/20-light lift

Tues, 9/19-off

Mon, 9/18-light lift

Sun, 9/17-thought Alison was bringing a bike. Wires crossed, I guess. Nada

Sat, 9/16-light lift

Fri, 9/15-off

Thurs, 9/14-light lift

Wed, 9/13-off

Tues, 9/12-light lift

Mon, 9/11-off

Sun, 9/10-off

Sat, 9/9-light lift

Then it happened: POP!

Fri, 9/8-scooted over to the strength & conditioning center for a light lift

Thurs, 9/7-took off

Wed, 9/6-scooted over for a light lift.

Tues, 9/5-took off

Mon, 9/4-spent 4.5 hours in the emergency room (Hunterdon) and landed myself in a boot! Strain/supture.

Sun, 9/3-The workout was 3x400 with a 10 min break between each. The idea was to run the 400s at the pace of the first lap of an 800m race (date pace). For me, I was hoping for around 67-68. Bruce and Andrew would run as a pair, and Alison and I would run as a pair, starting 3-4 seconds behind them. Bruce's daughter, Gabby, and Andrew's daughter would run together. Bruce's daughter's boyfriend, in medical residency at Abington, would also be in the mix with us. 

The first effort, I hit 68-high. The second effort landed me at 66-mid. For the third effort, I figured it was time to go for sub-65. I felt pretty good. I hit the 200m mark in 31 and was on my way to a 63...when, with about 120m to go, I felt a tug on the bottom of my foot. Trying to have a strong last 100m, I tried to run on the balls on my feet. Then it happened: POP! Hearing and feeling it, I dropped to the ground and had to be carried to the bench. I couldn't walk. I was done. The facia in my foot had suffered a strain and/or ruptured.

had "business" to finish

Sat, 9/2-took off; V and I had "business" to finish in the Lehigh Valley.

Fri, 9/1-mile to the Commons (8:20); stretched and lifted (15:00); mile back home (8:05)

Thurs, 8/31-did the 4.45M route in around 36:00. Achilles killed me the first almost two miles.

Wed, 8/30-met up with Andrew at 6:15. We would up doing 4 x (200, 60 sec rest, 300, 90 sec rest). We'd take 3:00 after the second of four sets.  Modest but tougher-than-expected workout. We started out especially slow and improved along the way.

set 1: 38, 56

set 2: 36, 55

3:00 break

set 3: 35, 54

set 4: 35, 52

The terrible-awful.

Fooled around

 

Tues, 8/29-1.1M to Strength and Conditioning Center. 8:50; stretched and lifted; 1M back home. 7:55

Mon, 8/28-4.45M in 36:00

Sun, 8/27-Fooled around. 

500 in 1:50 

5:00 rest

400 in 1:24

4:00 rest

300 in 60

3:00 rest

300 in 51

Noncommital. I am all jacked up!

Sat, 8/26-took off

Fri, 8/25-took off

Thurs, 8/24-took off

Wed, 8/23-took off

Tues, 8/22-took off; acupuncture session in evening

Mon, 8/21-.5M to strength and conditioning center; stretched; hopped on treadmill for half-mile, limping; lifted for 10 min; jogged .5M back home

Sun, 8/20-Noncommital. I am all jacked up! Wasn't sure what to do or what I was able to do. I wound up hopping into three of the 1000s some of the crew was doing, except I ran just 600 (2:24, 2:22, 2:20). They took two or three minutes between 1000m efforts, which meant I had 90 seconds on top of that for my 600s. I then managed 4x200 with 60 sec rest, Andrew and Bruce in tow.

Acupuncture session

Sat, 8/19-2.45M in 20:00 to the Commons. Lifted. 1.08M back to Jennings. 

Fri, 8/18-4.45M in 36:00 around Chestnut Hill and Mt. Airy. Acupuncture session 2 in afternoon.

Thurs, 8/17-2.45M in 20:15 to the Commons. Lifted. 1.08M back to Jennings. 

Wed, 8/16-8x200 with 60 sec rest. Goal was 34 sec. I hit mainly 35s. Humid outside. Poor showing.

Tues, 8/15-4.45M in 37:00 around Chestnut Hill and Mt. Airy. Acupuncture session 1 in evening.

Mon, 8/14-2.45M in 20:30 to the Commons. Lifted. 1.08M back to Jennings. 

Took a page out of the 2016 archives

Sun, 8/13

Took a page out of the 2016 archives, specifically Sunday, 8/7/16 (at Radnor): 5x(200 in 34/35 sec, 100 jog in 60 sec, 200 in 34/35 sec)...with 4:00 rest between sets. This time we were at GA since my track (SCH!) was still covered with the planking needed for construction vehicles to access the infield.

34-mid; 35-low

34-low; 35-low

34-low; 34-mid

33-mid; 34-low

33-low; 31-high

Guy came in and out of the workout. Rob did sets 1, 2, 4, and 5. John did sets 1-4. Andrew and I did all five sets.

Compared to 2016, I'd say I averaged 1.5 seconds slower per effort.

Back in 2016, I managed:

34-high, 33-mid

33, 33

33, 32

32, 33

33, 32

34, 31

The 100m job averaged 45 seconds.

Sat, 8/12

5M in 40:25 at Duke Island Park (NJ)

Fri, 8/11-

4.4M in 35:00 around Chestnut Hill/Mt. Airy

Thurs-8/10

Mile, lift (Vare), mile

Wed, 8/9

8x200 in 35 sec with 60 sec rest.

Tues, 8/8-traveling

Mon, 8/7- (in Saint Lucia)

9 min mile warmup

10 min stretch

6x600 in 2:30, 2’ rest  (treadmill)

5 min cooldown

Sun, 8/6- (in Saint Lucia)

9 min mile warmup

10 min stretch

20 min preprogrammed intermediate interval workout (treadmill)

3 min cooldown

(Stretch class in the morning. Volleyball in the late afternoon)

Sat, 8/5- (in Saint Lucia)

8.5 min mile warmup

10 min stretch

8 min mile

4:00 lift

7:30 mile (treadmill)

4:30 lift

7:00 mile  (treadmill)

5:00 lift

3:00 core work

(Aqua workout in the early afternoon. Volleyball in the late afternoon.)

Fri, 8/4- (in Saint Lucia)

8.5 min mile warmup

10 min stretch

5x1000 in 4:00, 4’ rest  (treadmill)

Thurs, 8/3-en route to Saint Lucia.

Colon Guy

 Wed, 8/2-No workout today. Had an early morning appointment with none other than the colon guy! 

right on

Tues, 8/1-Warmed up and then tried my luck at a modified version of what we did on Sunday. I went for 150, 200, 150, 200, 150, 200, 150, 200 with 90 sec rest. The 150s were supposed to be in 24 and the 200s were targeted at 33. Turf field under construction.

24, 33, 24, 33, 24, 33, 25, 31

Monday, 7/31-4.45M run in 35:45. (8:30, 7:55, 7:55, 7:50, 3:25). -run: Springfield Ave, left on Germantown, right on Willow Grove, right on Stenton, right on Cresheim Valley, left on Germantown, right on Allens, right on MacCallum, left on Cherokee, right on Mermaid, left on Towanda, right on Springfield. 

right on Lincoln, left on Springfield...to home.

Sunday, 7/30. Field under construction. A group of us went for 2 x (4 x 200 with 60 sec rest). 10 min between sets. With her recent 2:21 800 in the books, Alison and I paced off each other. 33, 34, 33, 33; 32, 33, 34, 33

Saturday, 7/29. Mile to Vare, lifted, mile back.

Friday, 7/28-run: Springfield Ave, right on Germantown, right on Allens, right on MacCallum, left on Cherokee, right on Mermaid, left on St. Martins, left on Springfield.  

Thursday, 7/27-run: Springfield Ave, left on Lincoln, right on Willow Grove, right on Stenton, right on Woodbrook, left on Crittedon, left on Stenton, left on Cresheim Valley, right on Lincoln, left on Springfield...to home.  

under construction

Wed, 7/26-Went to the track for 4x300. Goal pace was 48. Rest time 7:00. 

49-low

48-low

48-low

48-low

Turf field remains under construction. Had to use lane 3 and occasionally weave among walkers and joggers to avoid calamity.

Tues, 7/25-Ran about 3.25M easy. (Started at about 9:00 pace and ended at 8:00)

Mon, 7/24-Mile (9:00) to Vare, lifted, mile back (8:30). 

Sun, 7/23-Went to Hillsborough HS's track for 3x400 with a 10-min rest. While I used to be able to this workout with the 400s at 60 (or better) apiece, I am way off that pace now. Instead I was going after 66-67. First effort on this hot morning was 66. Second effort was 67. Third attempt was at 65. Not bad. There's hope in the tank

My, have times changed!

July 22, 2023. Spent Friday night in Hillsborough. Made my way to Ranney School for an AM all-comers meet. Just the other day I registered for the 400. I just needed to post a time and get it out of my system. I wasn't able to take advantage of this near-perfect day: low-80s, low-humidity, mild wind. I found myself in heat 2 (of 2), lane 4 (of five racing). Tow of the three guys on my inside made up the stagger on me in the first 50; I made up the stagger on the teen to my outside not terribly long after that. I wound up pace off him from the mid-backstretch to the 200m mark. I didn't feel strong over the third 100 and flat out weak up the homestretch. So much for watching my 2022 Armory Sprint Night video as inspiration. I am sad if embarrassed to say I did not break 60 seconds, a first since returning to track 15 years ago. Ten years ago, I was able to run 3 400s in practice in 60 seconds...on 10 min rest. My, have times changed!

July 21, 2023. Went to track in AM. Stretched and did 4x100, 2 in 15-mid and 2 in 14-high. The goal was race pace. These were slower than that!

perhaps my slowest 200 time in some 15 years since my return to masters level competitive running!

Thurs, July 20, 2023-took off because I may compete tonight.

Wed, July 19, 2023-took off

Tues, July 18, 2023-warmed up and did a couple of 100s. Slow. Achilles bothering me.

Mon, July 17, 2023-ran to Vare, lifted, ran back. 8:45 pace

Sun, July 16, 2023. Raining and humid. Still a good group on the track, though. John wanted to do 120-125m runs around the turn at 400 pace. We did six...in about 17.5 seconds. 3-3:30 rest on avg. If I am a betting man, we were running about 13-mid per 100m. 

Sat, July 15, 2023-competition: Penn Relays Summer Showcase. Registered for just the 200m. Hot day, but not terrible (surprisingly) on the infield. Assigned heat 9, lane 9. Poor race. Half size-too-big spikes nearly came off, even though I stuff the toe boxes with cotton. Felt flat and weak. 26.78, perhaps my slowest 200 time in some 15 years since my return to masters level competitive running!

Fri, July 14, 2023-ran 4x50m....slow. Achilles.

Thurs, July 13, 2023-in Asheville still. Treadmill action. Mile in 8:30, stretched, mile in 8:00, stretched, .5 mile in 3:45, lifted.

Wed, July, 12, 2023-in Asheville still. Treadmill action. Mile in 8:30, stretched, mile in 8:00, lifted.  

Tues, July 11, 2023-in Asheville at the Inn on the Biltmore. Mile in 9:00, stretched, mile in 8:30, stretched, .5 mile in 4:05.

Mon, July 10-took off. Traveling.

Still feeling my plantar!

Sun, 7/9-On account of John preparing for Nationals, he made the call: 4x200 in 27.5 with a 6 min rest between each effort. I suspected this workout would take a lot out of me on this humid day!

effort 1: John in 27.5, me in 27.8

effort 2: John in 27.8, me in 28.2

effort 3: John in 28.2, me in 29.2

8 min rest

effort 4: John in 27.5(?); me in 29.2

Still feeling my plantar! 

Sat, 7/8-Warmed up a mile, stretched well, cooled down a mile

Fri, 7/7-Mile to Vare in 8:30, stretched and lifted, back home in 8:15

Thurs, 7/6-Did mid-morning trail run with Frank and Ed. The trek through the Wissahickon hills (and rocks) proved to be a good workout, despite the modest pace (11:00+/mile). Made it 1.2M up and over to the Native American statue. Chatted for a couple of minutes, then headed towards Rex...covered bridge (10:00/mile) ...then onto Forbidden Drive (9:00/mile). Reached Valley Green after 3M. Walked up much of Valley Green and Drum Moir driveway. Ran the final quarter mile. Fun stuff.

I had not recovered well

 7/4/23-Went to the track thinking I would do a solid workout. No go! I got these and felt flat. After warming up and stretching, I went to do a 200 and felt awful. I had no pop or pizzazz. 31.xx. I then opted for a 150...23-low. I then topped things off with a 100...14-low. With sore achilles, I called it quits, realizing that I had not recovered well from Sunday's workout. I listened to my body. Lesson learned?

we were flying.

7/3/23-In NJ at Zion. Drove to Mountainview Park. Ran about 2M or so 16:20.

7/2/23-Met up with a sizable crew at the track. Given that Rob and I are not competing at nationals, we thought it'd be best for John to call the workout according to his needs in preparation for nationals. With a goal of 55.xx in the 400 and 24.xx in the 200, John called for 4x150. The first was to be in 21, the second in 20, the third in 19, and the fourth in 18. (Rob and Chuck K. would pick us up with 100m to go. Wayne would join John and me on the last effort.)

Effort 1: John got out pretty hard, and I trailed pretty substantially. On the one hand, I needed to get warmed up to the speed. On the other hand, I knew he was going too fast. I hit 21.0, while John ran 19 and change.

6:00 rest

Effort 2: I led the next one. I hit 20.5; John ran 20-low.

6:00

Effort 3: John led this one. I hit 19.4; John came through in 19-low.

8:00

Effort 4: John led again. I was pressing pretty hard with 50m to go. I hit 18.9; John posted 18-mid, with Wayne around the same. As Rob mentioned, we were flying.

7/1/23-Ran mile, stretched, ran half mile.

Upcoming Meets

6/30-Mile to Vare Gym, lift, mile back. Weird knee issue today.

6/29-Workout 2x200 in 32 (3 min rest between efforts); 2x150 in 22.5 (2:30 between efforts); 2x100 in 14 (2:00 between efforts). Results: 31-mid, 31-mid; 22-mid, 22-low; 13-mid, 13-mid

Upcoming Meets

7/5 USATF-NJ All Comers Meet, 5:30pm, Peddie School, Hightstown, Awaiting Approval, Events include Race Walking, 1500M, 800m, 400M (Cancelled)

7/12 USATF-NJ All Comers Meet, 5:30pm, Peddie School, Hightstown, Awaiting Approval, Events include Race Walking, 1500M, 800m, 400M, Shot Put

7/15- PENN RELAYS Summer Showcase - Franklin Field

7/20 Henderson(at Downingtown West) 

Henderson(at Downingtown West) Summer Open Track Meets Presented by Chester County Racing Services

Sidewalk

Mon, 6/26-Ran to Vare. I was locked out because I forgot my ID badge. I just stretched there at the entranceway, then ran back home.

Tues, 6/27-Today's 7:00am workout was 6x150 with 3:00 rest; 2@23, 2@22, 2@21. Hit the times. 

Wed, 6/28-Ran to Vare, stretched, lifted, then ran back home

Could it be a return?

Sun, 6/25-Had a nice turnout today at the track; 20 of us! I had decided yesterday that I would do broken 400s: fast 250, rest 60 sec, then 150. Two sets, with 12-minute recovery! Several years ago I managed 33.xx, then 21.xx...for roughly a 55 sec 400. Today I was aiming for a more modest time: 36.xx for the 250m, plus 23.xx on the 150. I hit 36-low, then 24-low, followed by 36-low, then 23-low. 

Even though I had completed hat I set out to do, I tacked on additional effort. After about 10 min, I then hopped in a 300 with Daryl at an easy 56 seconds. Then, after about another five minutes, I joined Alison for a 300...in 50. 

My achilles was sore this morning, but a little massage with tiger balm made the difference! Could it be a return? 

 Sat, 6/24-Mile stretch, mile, stretch 

 Fri, 6/23-Ran to Vare, stretched, lifted, then ran back home

In Portugal

Thurs, June 22, 2023-Back in PA. Achilles on both legs rather stiff. Today's 7:00am workout was 6x150 with 2:30 rest; 2@24, 2@23, 2@22. Hit the times. 

 Wed, June 21, 2023. In Portugal. approx 2.5M run in 21:00. Stretched in fitness room. 

 Tues, June 20, 2023. In Portugal. approx 2.5M run in 21:00. Stretched in fitness room. 

 Mon, June 19, 2023. In Portugal. Achilles! Walked some on treadmill, then did 2x1 mile, one approx in 8:15, one approx in 7:45. Stretched between each effort. 

 Sun, June 18, 2023. In Portugal. approx 2.5M run in 21:00. Stretched in fitness room. 

 Sat, June 19, 2023. Arrived in Portugal. No workout. 

 Fri, June 18. Achilles on both legs rather stiff. Today's 7:00a workout was 6x200 with 3:00 rest; 2@33, 2@32, 2@31. Hit the times. Left for Portugal late afternoon.

Bad day. Stress.

Wed, 6/14-Didn't sleep well. Bad day. Stress.

Tues, 6/13-Went to track. Stretched. Tried my luck at 6x150 in 23. The first few were stiff as hell, achilles wise, but the last few were a bit better. 

Mon, 6/12-Jogged to Vare, lifted, jogged back

stretched that darn thing!

Sun, 6/11-I putzed around a bit, trying to decide what I would do. There was a good size group today. John and Andrew decided on a 300 at 90% effort, meaning about 45 for John and 49 for Andrew. (Andrew had already run two 800s with the distance groups.) I ran the first 100m with them. I was clumsy with it, favoring my achilles, but I got through it. They would then go on to do several 150s pickups. After some additional stretching, I put on my spikes to try my luck at some 150 pickups with them. I managed to keep up. They were in the 23-range.  

Sat, 6/10-Jogged to Vare, lifted, jogged back. Iced plantar and stretched that darn thing! Graduation time!

Fri, 6/9-Jogged a mile. Stretched some. Jogged another mile. (track)

Thurs, 6/8-Jogged to Vare, lifted, jogged back

Wed, 6/7-Jogged a mile. Stretched some. Jogged another mile. (track)

Tues, 6/6-Jogged to Vare, lifted, jogged back. 

Mon, 6/5-drove scooter to Vare to lift.

Sun, 6/4-met up with teammates. Jogged a mile and stretched. Did a few strides by running with Rob across the last 100m of his 300s, 200s, and 150s. Not great. Stiff as hell!

Sat, 6/3-Jogged to Vare, lifted, jogged back. 

Fri, 6/2-Jogged a mile. Stretched some. Jogged another mile. (track)

Thurs, 6/1-took off. Iced plantar.

Still not recovered. Feet are finished!!!!

 Mon, 5/29-Memorial Day.

Sun, 5/28-Swarthmore Alumni Weekend. Still not recovered. After we arrived home in the afternoon, I used the Booster 2 on my plantar, per Keir Buckhurst's suggestion.  

Sat, 5/27-Swarthmore Alumni Weekend. Still not recovered. Feet are finished!!!!

Fri, 5/26-took off. 

Thurs, 5/25-took off. Iced plantar.

Wed, 5/24-Jogged a mile and stretched. Iced plantar.

Tues, 5/23-took off. Iced plantar.

Mon, 5/22-drove scooter to Vare to lift.

Sun, 5/21-met up with teammates. Jogged a mile and stretched.

Sat, 5/20-drove scooter to Vare to lift. Iced plantar.

Fri, 5/19-took off. Iced plantar.

Thurs, 5/18-took off. Iced plantar.

Wed, 5/17-took off. Iced plantar.

Tues, 5/16-Jogged a mile and stretched.

Mon, 5/15-took off. Iced plantar.

Sun, 5/14-Jogged a mile and stretched. Tried to do modest 200s with Andrew. Did one and then I was stunted on the second one and had to call it quits.

Sat, 5/13-took off

Fri, 5/12-took off

Thus, 5/11-jogged to Vare to lift.

Wed, 5/10-took off

Wobbly week...plantar and achilles plague me

Tues, 5/9-Went to the track hoping that the therapy (ice, heat, laser, massage) to my plantar facia and achilles from the past two nights has worked. Things were better, but I'm still a mess. I went for 6x200 in 34 with 90 sec rest. I hit 34, 36, 34, 34, 33, 33 in racing flats.

Mon, 5/8-took off. It's been a wobbly week or so. Plantar and achilles plague me.

Sun, 5/7-With the gang at the track. My left foot and achilles were in no shape for speed! After some back and forth, we decided on 6x200 at 800m pace with 60 sec rest. One pair (John and Andrew) would target 35-36, one pair (Bruce and me) would target 37-38, and one pair (Rob and Anthony) would target 39-40. Modest, I know. Bruce and I wound up running mostly 36s. 

Sat, 5/6-Vare. Jogged to the gym, lifted, and returned.

Fri, 5/5-Vare. Jogged to the gym, lifted, and returned. Plantar fasciitis issues return. 

Thurs, 5/4-took off. Plantar fasciitis issues return.

Wed, 5/3-Warmed up, stretched, and then...ouch into the first 150. The calf is still problematic. Quittin' time!

Tues, 5/2-Vare. Jogged to the gym, lifted, and returned. 

Mon, 5/1-took off. Hurt calf.

Penn Relays 2023: Where did I go wrong?

 Fri, 4/28-took off; a bit exhausted.

Thurs, 4/27-I ordered an Uber, but the driver canceled, so I left for Franklin Field in my own car at about 7:30. After a while, I secured street parking and arrived at the meet-up spot at about 8:35. I hung out at the fence with members of the team for a while, but then we decided to step into the line, which numbered hundreds and stretched around the corner and snaked into a nearby parking lot. The wait would be long.

After 40 minutes in line, we made our way to the warm-up area, also waiting to connect with Ross and Dan Esposito, who obtained our racing bibs earlier. We'd have less time than usual to warm up on this upper 50-something degree, partly cloudy day. I was in layers and used my gloves intermittently.

I was pretty conservative during my warm-up, as my left lower hamstring was tender.

The entrance to the paddock was hectic, with Jacques and me trying to connect with Dan and Ross. Dan eventually came down, but we waited anxiously for Ross, as we were not able to enter the paddock without all four runners. Apparently, Ross was still in the stands. He made his way down just in the nick of time, and we were off to the staging area. It turns out they had called our event number and the other teams were trackside. With some gruffness at the hectic situation, we made our way to the track. (I was thrilled to pass by some of my MS students, who had just competed!) 

We would have just three teams in our race, with GPTC in lane 8. I felt pretty good about our race, particularly given that Dab and I did not practice baton exchanges. We'd hit 48.38, a hair slower than last year's 48.22. Not bad considering we didn't have Wayne. (The fastest team we could have put out on the track would have gone even faster. The truth is, I was an alternate and, by his own admission, Dan was a bit compromised with an injury and not at full steam. With John and Wayne in the mix, the team could've broken 48!) 

https://www.facebook.com/william.martin.75436/videos/614515956960018/?idorvanity=2258629067701816

RESULTS

PLACE

TEAM

RESULT

LN

BIB

1

Unite4

Adeniran Epebinuade, Gavin Thorne, Shawn Talley, Arif Husain

47.04

7

BB

2

Southwest Sprinters

David Gibbon, Clinton Aurelien, Tony Echandia, David Jones

47.36

6

BA

3

Greater Phila. TC

Wayne Foulke, Dan Esposito, Ross Oneill, Jacques Lucien

48.38

8

BC

4

Penn Track Alumni

Beau Ances, Lloyd Armstrong, Mark Pan, Kaplan Mobray

1:00.70

9

BD

Potomac Valley TC

Glenn Staples, Norris Hanes, James Barr, Curtis Muhammad

BE

Our M60+ team of Bruce, Daryl, Wally, and Bill Yelverton took home gold in convincing fashion.

https://www.facebook.com/william.martin.75436/videos/2493991040754047/?idorvanity=2258629067701816

After sitting in the stands for a bit, I headed back to campus for senior speeches and the senior BBQ. Beforehand, though, I went to the house and did an ice/heat treatment for 20 minutes to help my hamstring. 

I'd eventually head back down and arrive at 2:30, this time parking in a structure. I hung out in the stands for 45 minutes or so and then made my way down to the lower fields for warm up. Knowing the meet was running 20 minutes behind schedule, I was a bit more leisurely than usual. 

We made our way up at 4:30, knowing that our originally scheduled 4:45 race would probably go off after 5:00. Incidentally, as soon as we arrived we were told we needed to report to the track. We'd stand trackside for 40 minutes. 

(It is notable that we had a W40+ team, two W50 teams, and a W60 team, in addition to a M40+ team, two M50 teams, and two M60 teams. A couple of the teams struck gold. One of the M60 teams got silver, as did one of the M50s and the M40.)

While there were just five races before ours, only two were for high school and three were for masters, with an M80 team in the M60+ 4x400m relay race alone taking about 15 minutes to finish. (Not a criticism, just a report of facts. When I am 80, I hope to be in a condition to compete in a 4x400MR at Penn.) Several of us started doing strides on the track. 

By the time the gun went off, it was about 5:10. John had a strong leadoff and brought the baton to Nick in second place. Nick drove hard and kept it in there. Jacques extended the lead some with a hard first 200. Southwest then closed and handed off just ahead of me. I tracked the runner from Southwest comfortably, knowing we were running at a modest clip. Rather than pass him on the backstretch, I thought I'd wait and do so with 100m to go. I pulled to his outside and tried to make the pass and take the pole, but he roared back and pulled away. 

https://www.facebook.com/1685287706/videos/pcb.6181898095222934/1178377619518972

RESULTS

PLACE

TEAM

RESULT

400

800

1200

1600

POS

BIB

1

Southwest Sprinters

Tony Echeandia, David Gibbon, Hector Betancourt, Kent Gadin

3:53.37

59.37

-

Pl: 4

1:56.77

57.41

Pl: 3 1

2:55.78

59.01

Pl: 1 2

3:53.37

57.59

Pl: 1

9

CL

2

Greater Phila. TC A

John Curtis, Delvin Dinkins, Nick Damalas, Jacques Lucien

3:54.51

58.05

-

Pl: 2

1:56.69

58.65

Pl: 2

2:55.95

59.26

Pl: 2

3:54.51

58.57

Pl: 2

2

CB

3

Freedom-Garmin Runners A

Mark Williams, Gary Rosenberg, Jason Lattimore, Peter Kashulines

3:57.92

56.50

-

Pl: 1

1:56.42

59.93

Pl: 1

2:59.84

1:03.43

Pl: 3 -2

3:57.92

58.08

Pl: 3

1

CA

4

U.Penn Alumni A

Gabby Yearwood, Damon Manning, Kaplan Mowbray, Jason Costner

4:08.67

1:03.28

-

Pl: 7

2:05.91

1:02.64

Pl: 6 1

3:10.61

1:04.71

Pl: 4 2

4:08.67

58.06

Pl: 4

6

CH

5

Greater Phila. TC B

Andrew Albright, Tim Harte, Scott Landis, Leroy Miles

4:15.22

1:01.95

-

Pl: 6

2:04.20

1:02.25

Pl: 5 1

3:11.93

1:07.73

Pl: 5

4:15.22

1:03.30

Pl: 5

3

CC

6

Shore AC

Brian Hill, Ron Bork, Chris Rinaldi, Pat Keefe

4:36.16

59.31

-

Pl: 3

2:07.35

1:08.04

Pl: 8 -5

3:17.52

1:10.17

Pl: 6 2

4:36.16

1:18.65

Pl: 6

10

CF

7

U.Penn Alumni B

Matt Manion, David Allison, Mike Guastella, Joe Devine

4:58.47

1:01.66

-

Pl: 5

2:03.08

1:01.42

Pl: 4 1

3:40.80

1:37.73

Pl: 8 -4

4:58.47

1:17.68

Pl: 7 1

7

CI

8

Phila. Masters

Alexis Godillot, Mick Donnelly, Paul Padien, Stephen Gualano

5:05.22

1:18.42

-

Pl: 10

2:35.92

1:17.50

Pl: 10

3:51.55

1:15.63

Pl: 10

5:05.22

1:13.67

Pl: 8 2

8

CK

DNF

Freedom-Garmin Runners B

Tom Metz, Scott Fawcett, Steve Mancuso, David Small

1:12.63

-

Pl: 9

2:31.70

1:19.07

Pl: 9

3:44.61

1:12.92

Pl: 9

4

CD

DNF

Haddon Running Club

Jason Miles, Bryan Overbeck, Matt Martin, Kirk Earney

1:03.56

-

Pl: 8

2:07.24

1:03.69

Pl: 7 1

3:18.40

1:11.16

Pl: 7

5

CG

DC Capitol TC

Rodney Timpon, Josh van Tassel, Jamie Lubliner, Remus Medley

CE

Potomac Valley TC

Glenn Staples, Norris Hanes, James Barr, Curtis Muhammad

CJ

I was miffed and disappointed. Had I gone too early? Was I not strong enough? Had my split been faster, say, a 56.xx, I would have been less upset. However, a 58.xx relay split, especially under the circumstances, will never do! Besides, my lead-up workout indicated a 56 was well within reach. Where did I go wrong?