to be faster

Wed, 2/28/24-2x(250, 60 sec rest, 150). First set 36.5 and 21.9; second set 35.3 and 21.5. 8min rest. Need these efforts to be faster. Is the issue speed or strength? Both! 

Tues, 2/27/24-2.1M, lift, then .9M cool down

"the noise"

 Mon, 2/26-4M in 33:00. Was going to lift, but I was interrupted by "the noise".

Sun, 2/25-uncertain times. Eventually decided to do a few 400s at 800m race pace, with John taking me to the 300m mark. 66.xx, 66.xx, 67.xx (7:00 rest between efforts). Tiring, more so than anticipated. Did 2x150 pick-ups afterwards.

Sat, 2/24. Took off. Squash nationals.

Is the issue speed or strength?

Fri, 2/23/24-6:30am 6x150 with 2@23.xx, 2@ 22.xx, and 2@21.xx. Mission Accomplished.

Thurs, 2/22/24-5M in 39:50

Wed, 2/21/24-2x(250, 60 sec rest, 150). First set 35.5 and 22.2; second set 35.5 and 22.7. 8min rest. Need the 150s to be faster. Is the issue speed or strength? 

Tues, 2/20/24-3.5M

Modest

 Mon, 2/19/24-Did a modest 3M (23:30) at Duke Island Park, having spent the night in NJ.

...and I needed a break.

Sat, 2/17/24-took off. Snowing...and I needed a break.

Fri, 2/16/24-4.25M in 33:33

Thurs, 2/15/24-3.5M in 28:00, lifted, .55M home in 4:10.

Wed, 2/14/24-7x400m on treadmill...75 seconds. 2:45 rest between efforts.

Millrose 2024 in Brief

2/13/24-Snowed. Took the opportunity not to work out. On top of that, there was too much going on!

2/12/24-Recovery run. 4.5M 35:50

2/11/24-Millrose. 

Spend the night at the house in NJ.

On this Super Bowl morning, I left in time enough to arrive at The Armory at 7:30.

Thank goodness someone else had picked up the packets the night before.

Warmed up on the track and stretched.

Made my way to the second floor corridor at 8:45.

Stretched some more and donned my spikes for a few pick-ups

We were called to the lower level at 8:55 to check in. We'd make our way up at about 9:05 for a race scheduled for 9:28.  

While I wasn't pleased with our overall time (3:57.xx) and my split (58.xx), we won the 50+ age division again. 

https://www.armorytrack.org/gprofile.php?mgroup_id=45586&mgroup_event_id=574&year=2024&do=videos&video_id=381679

 The women's 40+ team had a great showing. The men's 60+ did as well until poor Jeff Flock went down with about 60-70 meters to go.

It was great to sit in the stands and watch the rest of the races. Amazing feats! 

Short, pre-race workout

Sat, 2/10-Short, pre-race workout. Warmed up, including stretching and light drills. I then did race pace short sprints.

50m in 6.9s

rested 1:30, walking to the 300m hurdles mark

100m in 13.8s

rested 3:00, walking to the "start" of the 150m

50m in 6.9s

rested 1:30

100m on homestretch in 13.6

Fri, 2/9-took off

Thurs, 2/8

.35M ran to strength and conditioning center 

.65M treadmill

stretched

.5M in 4:15 (song length)

lifted (song length)

.5M in 4:10 (song length)

lifted

.5M headed home

Wed, 2/7

6x150--2@23, 2@22, 2@21.

Did well, but skipped #6 because I felt a little something

Tues, 2/6

4.5M in 35:50

Mon, 2/5

6M 

Sun, 2/4

3x(3x150); 3:00 rest

3@23, 3@22, 3@21--goal paces

24, 24, 23, 22, 22, 22, 22, 21,21

Sat, 2/3

.35M ran to strength and conditioning center 

.65M treadmill

stretched

.5M in 4:15 (song length)

lifted (song length)

.5M in 4:10 (song length)

lifted

.5M headed home

Insomnia

Thurs, 2/1/24-

5.95M in 48:00

Wed, 1/31/24-

Jogged .30M to fitness center. 

Ran .65M on treadmill.

Stretched.

Jogged .25M to track 

Workout: 3x(200m @95% of second 200m of 400m race, 4:00 rest, 150m @ 95% of first 200m of 400m race). 4:00 between sets. My targets then were 31 and 21.

Effort 1: 31.xx, 21.xx

Effort 2: 29.xx, 22.xx

Effort 3: 30.xx, 22.xx

A little our of synch, but that's okay.

Tues, 1/30/24-In Pittsburgh. Early flight scheduled to Phila. No workout. Insomnia

Mon, 1/29/24-In Pittsburgh. Treadmill miles: 8:30, 8:00, 7:30. Insomnia

Sun, 1/28/24-8x200 with 60' rest at 95% of 800m race pace. I hit 35, 35, 35, 35, 34, 34, 33, 32. Insomnia