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.