I'd wager

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.

Penn Relays

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)

RESULTS

PLACE

TEAM

RESULT

400

800

1200

1600

POS

BIB

1

Atlanta TC

Ian Weakley, Andre Baynes, Calvin Graham III, David Henry

3:45.81

53.16

-

Pl: 1

1:54.90

1:01.75

Pl: 1

2:50.61

55.71

Pl: 1

3:45.81

55.20

Pl: 1

1

IA

2

Greater Philadelphia TC

John Curtis, Delvin Dinkins, Rob Ciervo, Jacques Locien

3:56.41

59.46

-

Pl: 3

1:58.55

59.09

Pl: 2 1

2:58.66

1:00.12

Pl: 3 -1

3:56.41

57.76

Pl: 2 1

4

ID

3

Southwest Sprinters TC

Hector Betancourt, Michael Bradecamp, David Jones, David Gibbon

3:56.69

58.50

-

Pl: 2

1:59.00

1:00.50

Pl: 3 -1

2:56.50

57.51

Pl: 2 1

3:56.69

1:00.19

Pl: 3 -1

10

IK

4

Penn Alumni A

Kaplan Mobray, Gabby Yearwood, Damon Manning, David Allison

4:07.37

1:01.96

-

Pl: 5

2:04.63

1:02.67

Pl: 6 -1

3:06.34

1:01.71

Pl: 4 2

4:07.37

1:01.04

Pl: 4

6

IG

5

Shore AC

Ron Brock, Brian Nill, Greg Calhoun, Paul Keefe

4:16.22

1:03.05

-

Pl: 6

2:02.19

59.15

Pl: 5 1

3:09.06

1:06.87

Pl: 5

4:16.22

1:07.16

Pl: 5

5

IF

6

GR Project A

Jason Lattimer, Peter Kashulines, Gary Rosenberg, David Small

4:22.39

1:01.27

-

Pl: 4

2:00.59

59.33

Pl: 4

3:10.97

1:10.38

Pl: 6 -2

4:22.39

1:11.42

Pl: 6

3

IE

7

Bull Moose TC

Alex Bentley, Brett Wickard, Andrew Yim, John Dougherty

4:44.12

1:03.26

-

Pl: 7

2:11.97

1:08.71

Pl: 7

3:30.90

1:18.94

Pl: 7

4:44.12

1:13.22

Pl: 7

7

IH

8

Penn Alumni B

Matthew Manion, Joe Devine, Mike Anderson, Mike Guastella

4:51.13

1:10.29

-

Pl: 8

2:24.34

1:14.06

Pl: 8

3:33.25

1:08.92

Pl: 8

4:51.13

1:17.88

Pl: 8

9

IJ

DNS

DC Capitol TC

Samue Lomax, Remus Medley, Kennie Edward, Jamie Lubliner

IB

DNS

Unite4

Adeniran Epebinuade, Gavin Thorne, Shawn Talley, Arif Husain

IC

DNS

GR Project b

Scott Fawcett, Tom Metz, Steven Mancuso, Angelo Harasts

II

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

My hammy came for me again.

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. 

in an effort to be good for tomorrow.

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.

I pulled up lame at the 100m mark. ARGH!

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

too much to do

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

Felt good enough.

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

easy nearly

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.

25-mid 150

90 sec rest

15-mid 100

120 se rest

23-mid 150

90 sec rest

15-mid 100

120 sec rest

23-low 150

90 sec rest

14-high 100

120 sec rest

23-mid 150

90 sec rest

15-low 100

120 sec rest

22-mid 150

90 sec rest

13-high 100

Sat, 3/30. In NJ. Went to Duke Island Park and did an easy nearly 4M in 35min.