after the first couple I felt better

2-24-10

On this day last year, I went to Penncrest's track and did 2 sets of 3x300, "negative split" style, having done hills the day before. My runs were :34/:16 (:50) for the first, :32/:15(:47) for the second, and :32/:15 (:47) for the third. Set 2 was: :32/:15 (:47), :33/:15 (:48), :33/:15 (:48). I took 2:00 in-between repeats and what amounted to a 100 m walk and 800 jog in-between sets. This rest was about 8 minutes. 800-meter cool down. I would have liked to have pushed myself further and done another set. No time, though. Admittedly, it was nice to have an abbreviated workout after doing hills yesterday. My legs don’t feel dead. Low mileage day: 1600, 1800, 1600, 400. 3.4 miles total today.

TODAY, having done hills yesterday, I figured I'd try some 300s behind the stadium at Rustin, given the snow on the track. My legs felt a little heavy at first. But after the first couple I felt better. My runs were: 46,47,46,46,46,43. I walked about 200 meters (2:00) and jogged 100 (1:00) back to the start for the 3 minute rest. I have to keep myself going, reaching for greater intensity. I cannot let not having a track deter me. Perhaps I'll use Swarthmore's track this weekend.

I warmed up 1.2 and cooled down the same. Total mileage--about 3.9. Total for week thus far: 23.9 (Saturday-Wednesday)

My plan for the next few days:
Thursday--distance (7.9). If the roads are too bad, go to Penn Oaks for a distance lift combo.
Friday--lift only. Or do distance if I had to go to Penn Oaks on Thursday.
Saturday--go to Swarthmore for 200s.
Sunday--run to and from Penn Oaks--lift.

Hills and a drizzle in the Borough

2-23-10

Hills and a drizzle in the Borough. Having gotten into town earlier than usual, I had a nice warm-up (about 1.25) and stretch. From there it was all downhill or should I say uphill. I ran the first few with the Kevin and Ed with Rachel and John just behind. I then began to falter, feeling my hamstrings and back tighten. I wound up stopping at the top of the hill after #5. I rested for a bit and then did #6 solo. By the time, I got around to #7, Kevin and Ed had caught up to me, which was what I wanted/suspected would happen. On the last one, I felt fairly strong, running in the :54 range. My runs were: 60,55,56,57,60,--,60,54. Cool down-1.75. Total: about 5 miles.

Considering over next two days:
Wed: 6x300 behind Rustin or on treadmill with lifting in-between. 4 miles
Thursday: 7.9 @ 7:15 pace

a light running-lifting combo

2-22-10
Today I drove to Penn Oaks for a light running-lifting combo. I had planned to do alternating miles, but I got to PO too late. I began with the lat bar, then ran .8 mile. I then went to the "chest pull" machine, then did .8. This continued until I made it through 5x.8 and 6 machines, 3 sets each. The treadmill was set for 7:50 or so for the .8s. The upper body lifting served as a 3-min rest. 4 miles. 15 miles so far (Sat-Mon)

A new beginning?

2-21-10
Today, I decided to commit to 10x300 (.18 mi), using the straightaway behind Rustin's stadium. Despite the hard asphalt, I generally felt good, leg-wise. This is also significant to me because my hamstrings were rather tight and, due to the snow, I was unable to access any ledge to put my leg up on for stretching. Anyway, I began with a 1.2 mile warm-up, followed by 6-7 minutes of stretching. I then began the trek to take back my season. In-between each 300, my plan was to do a combination of walking (approx 200) and jogging (100) back over a 3-min break period. I did this exactly. My runs were: 45,46,46,45,46,45,45,46,47,45. Tired yet satisfied, I made my way home the same way I came. 1.2 cool down.

This workout gave me confidence that I may still be able to do an 8x400 workout.

4.4 total miles

I have to recommit myself and now.

2/20/10--This morning I ran to Penn Oaks (24:35), lifted, and ran back home (23:35). Total 6.6


2/19/10--The race at Haverford (Keough Invite) did not go well. As I've been saying for weeks now, I have some work to do. I go to Haverford early enough (4:35), which gave me plenty of time to get settled and warm up. I did not run until about 7:30! I tried to use the time well, doing lots of jogging, stretching and flexibility exercises. It didn't matter...after all. My seed time was 2:05 and I was in heat 6 of 7. I was in lane 2, figuring that I had the second fastest seed time in the heat. My plan was to try to run even splits like I did at last year's national meet. This meant 31s for each lap. Only my first lap met this goal! My splits were ugly: 31,32(63),33(1:36),34(2:10). After seeing :63 at the 400, I tried to pick it up during the third lap. I did for about 75-80 meters, but then I was thwarted by someone who broke my stride going into the far turn. This threw me off and forced me into lane two around the turn and then back into the inside of lane 1. I bumped out a guy to get this position. This was not a formula for a smooth race. Needless to say, after seeing 1:36, I was mentally depleted during the final lap. This was especially true coming down the home stretch, where I saw the clock tick towards 2:10...what would be my recorded time. My first thoughts were "You Suck." Once I got over my disappointment, I decided that my more crowded schedule, one-less-workout per week, bad, snowy weather, and additional stress over last year have taken their toll on me. Still, I have to recommit myself and now. Total: 2.25 miles. 25 miles for the week--Sunday to Friday.

Waking up from this nightmare

Thursday, 2/18/10--(4)100m pick-ups. Haverford meet tomorrow.


Wednesday, 2/17/10--ran 6 miles around neighborhood. 46:30.


Tuesday, 2/16/10--treadmill hills. 1 min; 1:45 rest 8xs. Setting: 5:02.

I have a lot of work ahead of me.

2/15/10--Yesterday's 800 did not go well. I was the old man in the heat again and again the top guys shot out like canons. They crossed the 200 in 27/28 and the 400 in 59. I found myself in fourth at the 200 in 29, and third at the 400 in 62. There wasn't as much shoving as the last time, but I did get bumped going into the first turn and lost my step going into the second (sound familiar?). I got passed during the 3rd lap and wound up in fourth with a 2:08+, at least according to my son. 2:03 won the race. 29/32(61),33(1:34)/34(67; 2:08). I have a lot of work ahead of me. Am I in a rut?

Today, I overslept (I've been so tired lately) and had to settle for 4.2 miles (33:00).

Right now, my intensity is down and I need to reinvigorate myself. I have a good month or so to get myself in order if I am to match what I did at The Armory.

Armory: 800--2:02.5
Swarthmore: 800--2:11+ (uncontested)
Delaware: 400--55.14 FAT (54.9 HT)
Glen Mills: 800--2:07 (2:10 official time, but incorrect)
Glen Mills: 800--2:08
Haverford 2/19: 800--??
Glen Mills 3/7: 800--??
Landover 3/13: 400??
Boston 3/26: 400?? 800??