Penn outright

Mon, 4/28/25-took off. Knees are stiff! Go figure!

Sun, 4/27/25-In a nutty move, I did 12 400s with Andrew and Chuck Kruell. Chuck wound up doing 15. The pace ranged between 1:38 and 1:42; the rest was 60 sec. 1:42, 1:41, 1:40, 1:40, 1:39, 1:39, I skipped #7, 1:40, 1:40, 1:39, 1:40, I skipped #12, 1:40, 1:39.

Sat, 4/26/25-Jogged a mile (9:10), lifted and stretched a little, then jogged another mile (8:30). Spent the afternoon with John at Franklin Field. Much of the time was a soaker. The day was still fantastic, thanks to the heroics on the track.

Fri, 4/25/25--Jogged a mile (9:10), lifted and stretched a little, then jogged another mile (8:50).

Thursday, 4/24/25-Chuck Frohlich and I left a few minutes after 9:00 to head to Penn Relays. We made decent time and parked in the structure I often use, which is next to the new Amy Gutmann Hall. We connected with the team just outside the "will call" area just before 10:30. Soon afterwards, Chuck Shields and I stood in line for passes and bibs. This took a while.

Once we got in, many of us sat and enjoyed the races. Some started warming up! It wouldn't be until about 12:30 or so that I headed to the infield to warm up. It felt glorious on this mild day (70s and partly sunny)! After some stress about collecting our team, we were all set to make our way, race-ready, to the announcer's paddock. 

Despite my injury and being out of shape, I could only think about making it through the race and not letting the team down. Even though I had qualified for Penn outright, I kept thinking, "Earn this." 

The race unfolded as expected. I had anticipated we would be mid-pack, and I was right: 6th place out of 11 or 12 teams. For my part, I "contributed" (haha) the most with a 63.78. It was humbling, particularly since I don't recall ever getting to the 200-meter mark of the 400 and saying to myself, "Uh oh, I've got 200 to go!" The 63 is about what I thought I could realistically run on a bum knee and very little fitness.

https://m.youtube.com/watch?v=sNwECqP4wGg

https://www.youtube.com/watch?app=desktop&v=sNwECqP4wGg

Masters Men's 4x400 50 and older

Event 154Thursday 1:49 PM

Results

Place

Team

Result

400

800

1200

1600

POS

BIB

1

Atlanta TC

*Ian Weakley, Stephen Richardson, Calvin Graham IV, David Henry Jr

3:38.30

53.24

-

Pl: 1

1:49.48

56.24

Pl: 1

2:44.27

54.80

Pl: 1

3:38.30

54.03

Pl: 1

1

CA

2

Unite4

*Norris Haines III, John Cornier, Arif Husain, Lee Bridges

3:41.91

57.23

-

Pl: 3

1:54.24

57.02

Pl: 2 1

2:47.66

53.42

Pl: 2

3:41.91

54.25

Pl: 2

2

CC

3

Southwest Sprinters TC

*Kent Gartin, Hector Betancourt, Marvin Tasby, Rawle Delisle

3:52.18

57.56

-

Pl: 4

1:55.46

57.91

Pl: 3 1

2:57.78

1:02.32

Pl: 3

3:52.18

54.40

Pl: 3

10

CL

4

GR Project

*Mark Williams, Gary Rosenberg, Jason Lattimore, Peter Kashulines

3:57.52

55.19

-

Pl: 2

1:58.43

1:03.24

Pl: 4 -2

2:58.38

59.96

Pl: 4

3:57.52

59.14

Pl: 4

7

CH

5

Global Sprinters TC

*Ronald Humphrey, Oscar Jose Fabra, Jerome Bryant Applegate, Owen Barrett

4:03.89

59.92

-

Pl: 6

2:01.14

1:01.23

Pl: 5 1

3:02.90

1:01.77

Pl: 5

4:03.89

1:00.99

Pl: 5

9

BA

6

Greater Philadelphia TC

*John Curtis, Nick Damalas, Andrew Albright, Delvin Dinkins

4:08.89

1:01.19

-

Pl: 8

2:02.07

1:00.88

Pl: 6 2

3:05.11

1:03.05

Pl: 6

4:08.89

1:03.78

Pl: 6

3

CD

7

Rider University Alumni

*Ron Brock, Scott McGee, Brian McGnee, Greg Calhoun

4:09.79

59.86

-

Pl: 5

2:02.75

1:02.89

Pl: 8 -3

3:06.63

1:03.89

Pl: 7 1

4:09.79

1:03.16

Pl: 7

6

CG

8

Penn Alumni

*David Allison, Kaplan Mobray, Scott Stram, Joe Devine

4:26.63

1:04.26

-

Pl: 11

2:08.85

1:04.59

Pl: 10 1

3:15.51

1:06.66

Pl: 8 2

4:26.63

1:11.13

Pl: 8

5

CF

9

Pony Express Red Hawks

*Kevin Bowen, Mike Hanks, Willie Spruill, Greg Ford

4:27.22

1:03.50

-

Pl: 10

2:11.94

1:08.45

Pl: 11 -1

3:24.62

1:12.68

Pl: 11

4:27.22

1:02.61

Pl: 9 2

4

CE

10

Central Park TC

*David Marx, Jason Geller, Tom Fitzpatrick, Eddie Ebani

4:32.33

1:01.61

-

Pl: 9

2:07.28

1:05.67

Pl: 9

3:22.12

1:14.85

Pl: 10 -1

4:32.33

1:10.22

Pl: 10

11

CI

11

Shore AC

*Steve Guillan, Mike O'Connor, Chris Rinaldi, Paul Henry

4:36.96

1:00.84

-

Pl: 7

2:02.64

1:01.81

Pl: 7

3:17.87

1:15.23

Pl: 9 -2

4:36.96

1:19.09

Pl: 11 -2

8

CJ

DC Capitol TC

*Samul Lomax, Remus Medley, Jamie Dubliner, Kenny Edward

CB

Wed, 4/23/25-took off.

I suspect I have a Penn Relays 400 leg in me, even if it'll be a modest one.

Tues, 4/22/25-Jogged 3/4 mile and tried my luck at some 100s. I did three in 16-mid, 16-low, 15-low. 2:00 rest. While I am comically out of shape and still injured, I suspect I have a Penn Relays 400 leg in me, even if it'll be a modest one. We're talking mid-60s.

Mon, 4/21/25-Jogged mile (9:15) to fitness center, lifted some, jogged mile (9:00) back home.

Sunday, 4/20/25- Jogged about .75M, stretched mildly, and prepared for my test: 6x150 in 23/24. 3:30 rest between efforts. While things started tentatively, I was able to mount 3 150s in 24.xx and 3 in 23.xx.

Saturday, 4/19/25-left Houston in early AM.. No workout. 

 

That was it.

Friday, 4/18/25-Houston. 7:25: 9:00 mile in fitness center, then stretched a little. Tough going. No real fitness here! 

Thursday, 4/17/25-5:30 workout. Jogged about .5M to fitness center, stretched mildly, then jogged to track (.3M). Sluggish. I did 10x100m, trying to test my knee. They were modest: 2 in 22 secs, 2 in 21, 2 in 20 2 in 19, and 2 in 18. That was it. Headed to Houston (First Robotics).

Wed, 4/16/25-Jogged mile (9:45) to fitness center, lifted some, jogged mile (9:15) back home.

Tues, 4/15/25-Jogged 3/4 mile and tried 200s. No go! Jogged another 3/4 and went home.

Mon, 4/14/25-Did a combination of walking and jogging to and from the fitness center. Lifted some.

Cortisone injection.

Sun, 4/13/25-Met up with the crew. Jogged about .7M. Did some A and B skips before doing some light strides. Hopped in with Chuck, John, Keith, and Bob, who were doing 400s. I joined in on the second 200 of their 400s. I managed six in 47-44. It was tough. Not only did it feel hard, as I was somewhat winded, my knee wasn't great! 

Sat, 4/12/25--Tried jogging to the fitness center. I managed to do .2M before stopping. Once I arrived there, I covered .8M on the treadmill, alternating between .1M walking at 15:00/M pace  and .1M jogging at 12:00/M pace.

Fri, 4/11/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min)

Thurs, 4/10/25-took off  

Wed, 4/9/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min). Dr. Bartolozzi. Cortisone injection.

Tues, 4/8/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min). 

Mon, 4/7/25-Went to gym and did PT exercises.  

Sun, 4/6/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min).  

Sat, 4/5/25--Went to gym and did PT exercises.  

Fri, 4/4/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min).  

Thurs, 4/3/25-Went to gym and did PT exercises.  

Wed, 4/2/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min). Got MRI today.

MRI...tomorrow night!

Tues, 4/1/25-Went to gym and did PT exercises. MRI...tomorrow night!

Mon, 3/31/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min)

Sun, 3/30/25-Met up with the crew. Went to gym and did PT exercises.

Sat, 3/29/25--took off

Fri, 3/28/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min)

Thurs, 3/27/25-Went to gym and did PT exercises.  

Wed, 3/26/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min)

Tues, 3/25/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min). Leaving Austin.

Mon, 3/24/25-Went to gym and did PT exercises. In Austin!

Sun, 3/23/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min). In Austin.

Sat, 3/22/25--Went to gym and did PT exercises. In Austin.

Fri, 3/21/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min). In Austin.

Thurs, 3/20/25-Went to gym and did PT exercises.  

Wed, 3/19/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min)

Tues, 3/18/25-Walked 1M to gym (15 min), lifted, walked mile back home (15 min).