There's just something about the baton

Sun, 1/13/13--Well, I did it anyway: I went ahead and ran in today's meet despite my multi-symptoms illness.  I arrived at Glen Mills shortly after the doors had opened.  I paid my fee, waiting in line for an unusual amount of time.  I registered for the 55m, the 400m, and the 4x200 relay, for which Chuck had recruited me less than a day earlier.  I figured I'd use the 55 as warm-up.

I felt dizzy and thirsty as I warmed up.  I broke out into a pretty intense sweat after an 8:20 mile.  I stretched haphazardly, for whatever reason not following my normal routine.  I did a couple of starts on the backstretch during the running of the 55m hurdles.  My legs felt pretty good.  When we were called to the starting area for heat and lane assignments, I realized I had recorded a time more suitable for the 60m than the 55m: 7.75.  As the clerk made her way through the names and lanes for the first heat, I made a decision to interrupt her: "Excuse me, mam.  I wrote down the wrong seed time for this event.  I gave you a time that was for the 60, not the 55m.  I think I might end up in the wrong heat.  I think it should be closer to 7.0"  She decided to place me in the first heat.  Then, for good measure, she asked what time she should give.  Having looked over her shoulder at the times that appeared on the cards of runners in the first heat, I knew that all of the times were sub-7.0.  I told her, "It doesn't matter. 6.89."  I lied!  It did matter and I cannot run a 6.89 55m.  And I proved it on in lane 6 when the gun went off.  I got out reasonably well, but I lost ground fairly quickly; my foot speed was no match.  Besides, I haven't been doing straight sprinting...and probably never will.  So, I dropped a 7.44.  In the second heat, that time would have placed 3rd, I believe, not 6th.  Oh well.

I hung around for quite bit afterwards.  Eventually, the 4x200 would arrive, but not before 3--did you hear me?--3 heats of the 3000.  We were ready to go after the first one and were surprised to learn there was a second one.  Then we readied ourselves again, only to see another cohort hop on the track.  I get, I get.  Three heats were appropriate for the range of times, but perhaps two could have done the trick, too.  Then again, some people may have been lapped several times as a result.  We do want to be fair and equitable.  We all paid, right?

At any rate, earlier--but not after a bit of hemming and hawing--we decided the teams and the order.  I'd volunteer to lead off the 'B' team, a new guy whose name I cannot recall would go second, John Vu would go third, and Jeff (age: 50+) would anchor.  Parrish would lead off the 'A' team, followed by Ceyhun, Lamar, and another new guy whose name I haven't committed to memory. 

The start.  Community College of Phila was in lane, Greater Phila B in lane 3, and Greater Phila A in lane 4.  And off we went.  I stayed low at the start and felt fluid coming out of the drive phase.  On the backstretch I lifted a bit and felt myself making up the stagger on Parrish going into the turn.  Coming out of it I had pulled even and felt like I had momentum to overtake him.  He held steady, while the kid in lane 3 came on strong and exerted a slight lead over us both.  I dug in and ran through the zone; the handoff was even with all running in the 25-second range.  However, our more fluid, non-pacticed handoff gave Greater Phila B the lead going into the turn.  We would hold that lead, as we pressed around the turns and up the straightaway (24+).  John, leg three, would hold his own against a charging Lamar, who passed a guy from CCP and came within a few feet of John (25+).  A good handoff would give the B team the advantage; a clumsy handoff would set the A team back.  The anchor from the A team tore across the first 75 meters, but then reached for his hamstring, not once but three times, writhing in pain.  He continued to fight, almost overtaking our anchor (27+).  Screams of "shop, stop, stop" echoed the field house.  He ignored them, wanting the glory in the win.  Instead, he got ice and, from what he said, a much-needed massage from his girlfriend.  He struggled up the straightaway, finally heeding our advice.  CCP would win, the B team would get a close second, and the A team would get third.

I had fun!  I love relays!  There's just something about the baton, or as the British say, the bat-ton.

Tomorrow's meet: a pipe dream?

Sat--down and out.  Tomorrow's meet: a pipe dream?

Fri, 1/9/13--At home with flu-like symptoms.  Argh.  When I got my bearings, I went to the Y for a little running and a little lifting. Since I was sick, I shortened my workout as well as tempered it quite a bit.

1M on donut track in 7:00
lat and fly machines
1M on treadmill in 6:58
adduction and abduction machine
1M on track in 6:39
military press and arm curl machines

Went home.

kill this workout...or let it kill me.

Thursday, 1/10/13--Decided to head to Westtown School's track at 5:25AM for some moderate sprint work.  I had planned to do 4x300, 4x200, and 4x150. 

The 300s: My thought was to run the first 200 in 32 and the last 100 in 15 for 47.  I'd take 90 seconds, then go for it again.  I'd jog 800, then do another set of 2 with 90 seconds' rest.

The 200s: I had planned for 30 seconds with a 2-minute rest of 100m walk/100m jog.  

The  150s: Since the pace of my 300 would be 16 seconds per 100 meters and the pace of my 200 15 seconds per 100m, I thought my 150s should follow suit in 21 seconds: 14 seconds for the first 100 meters and 7 seconds for the last 50.  Rest would be 2:30.

Unfortunately, my timing was off. 

I wound up doing the 4 300s (48,49,47) but only 3 200s (29,29,30) and 2 150s (22,21).  I was too leisurely on the 150s, especially the first one.

Overall, I felt pretty good about the workout, but wish I had gotten up just a little earlier so that I could've killed this workout...or let it kill me.  Perhaps next time.

Wed, 1/9/13--Went to the Y for a little running and a little lifting.  Since I was short on time, I modified my workout.  Instead of miles, I did 3/4M. 
3/4M on donut track in 5:05
lat and fly machines
3/4M on treadmill in 5:00
adduction and abduction machine
3/4M on track in 4:55
military press and arm curl machines
3/4M on treadmill in 4:50
leg curls and quad machines

the first hills workout of the winter

1/8/12--Tuesday: the first hills workout of the winter with the crew in town.  There were apparently 77 of us!  I couldn't believe the turnout and at 5:45AM no less!  I held my own for the first few, staying with the tippy-top group.  I began to fade over the last few, however.  Overall, I was fairly pleased since I was still within 15-20 seconds of the 10 leaders by hill 8.  I completed the workout in 16:00.  Most of my uphills were in the 56-second range, while my "recoveries" were in the 1:13 range.   Uphill--.175M; downhill--.175M.  Thus, each loop is .35M.  Multiple .35M by 7 and you get 2.45M.  Add the 8th hill (uphill only to finish the workout) and you get 2.62M.  2.62M covered in 16:00, hills and all, is about 6:06/mile pace.  Time to run 15:45!

1/7/12--I was running late and only had time to do a short, 2.2M run in 16:45.

1/6/12--I went to the Y with my family to get in a recovery workout.  I began with a mile on the donut track--6:45.  Stretched for a few minutes, then dropped another mile, this time in 6:30.  I then went to work on my upper body, using the lat bar and fly for 5-6 minutes.  I then headed over to the treadmill for a mile, which I covered in 6:30.  I returned to lifting, this time attending to my legs a little.  I didn't want to do too much with my legs since I had competed the prior day.  SO I used the adduction and abduction machines.  Five to six minutes later I was back on the donut for a 6:10 mile.  I stretched for a moment and then went home.

This morning I built a fire

I arrived at University of Delaware at about 10:30, which gave me plenty of time to get acclimated for my race, which would be some time just after noon. I warmed up a mile or so and stretched, with a focus on my newfound gluteous stretch.  Closer to my event I did some drills and a couple of 30 meter pick-ups.

I knew that several teammates would be running the 800, so I figured we'd spur each other onward and to a good time. At the time of race check-in, I learned that Kyle Lanier would be in my heat. Kyle always beats me!  I had a chance to get inspired by the heroics of teammate Craig Strimel, who ran a balanced, smart race in 2:14 (second place in his heat). 

There would be 7 in the fastest heat. And so the gun went off.  On account of a teen who slowed up at the 100 mark, I found myself in 6th place at about :30/:31 at the 200; I read the time display as clear as day as I passed.  I waited for the straightaway to go around him.  The front runners must've crossed the 200 in :28 and 29.  I read :62 as I approached the line.  I'd say mid- to high-62 maybe. I realized that I was on pace for a good race, and I could also tell that I was relaxed but needed to pick up the pace.  And so I did, but I had to wait.  Another kid was beginning to decelerate into the turn after the 400, so I had to wait to pass him.  As a result, Kyle extended his lead on me.  I was finally able to surge on the backstretch and pass him.  By the time I reached the 600 mark, Kyle had about 5-7 meters on me.  Buoyed by my teammates' cheers, I told myself to push the last lap, thinking that I could catch him. On my last lap I went to my arms (even though I forgot to say to myself, "arms/toes"). I felt reasonably strong, but knew it would difficult to close.  I uncorked what I had left off the final turn, making up ground on Kyle and passing another guy, who was laboring badly.  Turns out I ran 2:07.79, the best masters-level season opener I've had, for fourth place. The top three times were in the 2:06s, with Kyle posting 2:06.93.  So, in the final analysis, my splits were:
:30+/:31-
:62+(31+/:32-)
1:34+(32)
2:07(33)

OR

30+
31+
32
33

It's coincidental that, like a few years ago when I dropped a 2:04 open at Ursinus, this morning I built a fire and just sat in front of it in my living room.  I played with the sticks and logs as they became nothing more than embers clumped together by the last strength of the fibers that used to tie them together confidently. The weakening flames competed with the glowing orange hot carpet of embers that was the floor of the fireplace. The grate stood firm, while crispy logs tried to hold on, struggling deperately not to fall through the cracks. Eventually, they would fall and spend the hours I was at the meet turning from embers to dust. And that was it.  At some point, I'll get around to cleaning up the mess and finding new logs that will endure the same dignified, purposeful fate. 

Maybe building a fire and burning it is a metaphor for how I should race; maybe it's also therapeutic in some way.  Maybe if I build and burn a fire before next week's meet I'll run well again. 

Footnote and note to self: Do not run the 200 without sufficient rest after the 800.  It was awful!  I think I ran 27-low.  Ouch.  What's more, I was completely done afterwards.  It was a bad decision.  I call myself trying to find my threshold.  Instead I rediscovered two things: hubris and its close cousin, foolishness.

temper my expectations

January 4, 2013--tight calf still.  Went to Westtown to do a little sprint work.  The track was partly icy, so I had to improvise with the 150s.  I started at the far corner and finished where I'd normally start the 150s.  My thought was to do 6 or 8, but given the late time (I got there at close to 6AM) I wouldn't be able to get them all in.  Warm-up jog: 5:55-6:05; stretch 6:05-6:15; spike-up and drills: 6:15-6:20.  My workout began at 6:20 or so.  Like I said, late!  My goal was then 2x150 @ 23, 2x150 @ 21, and 2x150 @ 19 with a 250m/2:00 jog between each repeat.  I began with an awkward 23-second 150.  After the second one at 24 seconds, I figured that I would temper my expectations, especially since my calf was tight (and still is as I write).  So I continued #s 3-6: 22,22,20, and 20.

I sure hope I am better for Saturday's meet at Delaware.  I'd like to run 2:10 in the 800.
1st 200--31 sec
2nd 200--32 (63)
3rd 200--33 (1:36)
4th 200--34 (2:10)

January 3, 2013--went to the Y and did a little combo of running and lifting.  Not much.  Low key.  Tight right calf.

What can I say? I was a tread head!

December 31, 2012

Drove to the Y, which was packed to the gills!  I warmed up a mile on the donut track (7:45), stretched, and decided to do some shorter, faster intervals on the treadmill.  I just had to wait for one to become available.  My plan was to do 5-6 800s (a full half-mile, really!) in 2:30, with a 2:30 active rest (setting on 6.0) between each repeat. 

Despite pressing "Quick Start" and keeping my finger on the pace setter until it reached the desired pace (12.0-12.2 setting), which took several seconds, I was able to do a half-mile in 2:30 or better.  So, I wound up running a half-mile on setting 12.0, 12.1 or 12.2, then jogging a quarter mile (.25M) in 2:30 with the setting on 6.0 or 6.1.

I ended the repeats with a hard quarter-mile (.25M). 

Of course I made a lot of noise banging on the treadmill, probably drawing ample attention to m.0yself.  What can I say?  I was a tread head!

.5--half-mile in 2:30
.25--active rest in 2:30
.5----half-mile in 2:30
.25--active rest in 2:30
.5--half-mile in 2:30
.25--active rest in 2:30
.5--half-mile in 2:30
.25--active rest in 2:30
.5--half-mile in 2:30
.25--active rest in 2:30
.5--half-mile in 2:30
.25--active rest in 2:30
.25--harder; treadmill set to 4:35

I cooled down a mile...7:30.