Tues, 4/30-
6AM: I decided that I would give sit 'n kick a whirl: 5 x (400, 60 sec rest, 150), 1200m jog between sets. I was hoping that I would be able to manage 66s and 24s. My actuals on this nice but slightly humid morning were a little disappointing: 68, 25; 69, 25; 68, 25; 66, 23. I didn't have time for a fifth. At least I wasn't drained completely! My 1200m rests ranged between 9:00 and 9:15. I probably didn't give myself enough rest after Sunday's 6x300s.
Mon, 4/29-Did 4.5M in 34:50. (8:10, 7:50, 7:40, 7:30, 3:40), a much-needed run with all that's been going on.
Sun, 4/28/24- Taking a page out of the playbook from two years ago, on tap was 6x300 at 80% of 400 race pace (or about 800m race pace), with a 4:00 rest between efforts. For me, this meant 50/51, based on 56/57 400. I managed 50.5, 49.9, 50.5, 49.7, 52.0, and 47.1. 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 51 for all of them, on 3-minutes' rest. (Back on 2022, I managed: 51.5, 51.2, 50.5, 50.9, 50.4, and 46.1. I'd say today's session was a tick better.)
Sat, 4/27/24-Spent Friday night in NJ after taking DJ out to dinner for his bday. I wound up staying local and skipping Penn Relays. I ran 28:30. Not sure how far exactly, but I'd wager about 3.5-3.75M.
Fri, 4/26/24-took off
Thurs, 4/25/24-Penn Relays. Upper 50s and sunny. Not bad. It felt warm enough on the infield and track. This is the first time in recent memory that masters athletes were directed to warm up on the infield and clerk from there. I was having a pretty good warm up when all of a sudden a last call for our event was made. This was well before the 15 minutes lead time published. Needless to say, I wasn't able to do any strides. In fact, I didn't even have on my spikes or my singlet. I hurried over to the race-ready paddock and put myself in order. The race, which was scheduled for 1:10, went off at 12:58. GPTC came in a distant second, beating Southwest in the process, a little retribution from last year's result. For my part, I anchored in 57.76 and it felt good; I didn't struggle much. (John-59.46, Rob Ciervo-59.09, Jacques-60.12)
Wed, 4/24/24-took off
Tues, 4/23/24-Warmed up. Stretched. 4x100 at a bit faster than race pace: 13.9, 13.8, 13.7, 13.6. 90 sec rest
Mon, 4/22/24-Ran 2.75M, stretched, .5M back home.
Sun, 4/21/24-Did 6x150 with the crew, working our way down to race pace. 23-mid, 22-mid, 22-low, 21-high, 21-high, 21-high. 3:00-3:45 rest.
Sat, 4/20/24-Ran 2.75M, stretched, .5M back home.
Fri, 4/19/24-Ran 4.5M
Thurs, 4/18/24-Ran about 3M and lifted. .5M back home
Wed, 4/17/24-took off
Tues, 4/16-2.9M-ish. Stretched in the fitness center. Lifted some. .6M home.
Mon, 4/15-4.5M in 35:30. Massage later!
Sun, 4/14-Had a nice crew today, including a new guy whose name I didn't get and none other than Scott Landis. Ross also came again to work on baton exchanges with the 4x100m squad.
On tap, per John, was 3x300 with 5' rest. Goal pace 45-50. Now that's a range. I hit the first in 46.9, worried about my hamstring. John hit 45.xx, and Andrew hit 46.5. I managed 46.5 on the second, slowing down over the final 50m as I didn't want to collide into John's feet! One hundreds into the third effort, which I led, I pulled up lame. My hammy came for me again. Off to more therapy.
Sat, 4/13-rest...in an effort to be good for tomorrow.
Fri, 4/12-3M to fitness center. Stretched. Lifted. .5M route back home.
Thurs, 4/11-4.5M route in 35:45.
Wed, 4/10-feeling better. Hopefully, I will be able to put in a few miles tomorrow.
Tues, 4/9-took off. Right hamstring woes.
Mon, 4/8-took off; hamstring woes
Sun, 4/7-The planned session included 6 x 200 at the pace of the second 200 of my 400m race. With 5' rest between each effort, I was aiming for 29s.
Effort 1: 29-high
Effort 2: 29-mid
Effort 3: 29-mid
Effort 4: 29-low
On the fifth effort, my toes cramped up (arthritis) 50m in. As I tried to course-correct by wiggling my toes, my stride changed quickly and forcefully, leading my hamstring to become overloaded. I pulled up lame at the 100m mark. ARGH!
Saturday, 4/6-
Treadmill
Warmed up a mile in 8:30
Stretched for 5 min
Ran a mile on treadmill in 8:00
Stretched for 5 min
Ran a mile on treadmill in 7:30.
Stretched for 5 min
Weight training for 10 min
Fri, 4/5/24-took off; too much to do
Thurs, 4/4/24-3x150 with 3' rest (goals: 23, 22, 21); 3x100 with 2' rest (goals: 14.5, 14.0, 13.5)
150s: 23-mid, 22-low, 21-low; 100s: 14-mid, 14-low, 13-mid
Wed, 4/3/24-3.75M to the fitness center. Lifted. Ran home .35M.
Tues, 4/2/24-6x200 with 3' rest. Goal: 32 for first three; 30 for second three. 32-mid, 32-mid, 32-low; 30-mid, 32-mid, 29-high. Felt good enough.
Mon, 4/1/24-4.45M in 36:30
Sun, 3/31. In NJ. Went to Hillsborough HS's track for a series of 150/100 runs. The idea, taken from a blogpost on this day 6 years ago, was to do 5 x (150, 60 sec break, then 100). Given the swirling wind, I wound up staying on one side of the track and walking back to my marks, thus taking 90 sec between the 150s and 100s and 2 min between the 100s and 150s.
