Thursday, March 7, 2013
Mile on the donut track--7:00
Lifting (4:30 min)--Lat bar (70lbs) and fly machine (170 lbs)--2 sets of 10
Mile on the treadmill--6:59
Lifting (4:30 min)--adduction (230lbs) and abduction (230lbs) machines--2 sets of 10
Mile on the donut--6:40
Lifting (4:30)--military press (90lbs) and arm curl machines (130lbs)--2 sets of 10
Mile on treadmill--6:35
Lifting (4:30)-- leg extension (150lbs) and leg press (330lbs) machines--2 sets of 10
Mile on donut track--6:00
Conversation with Jason Britton (threw schedule off a bit, so I wasn't able to do my last set of lifting)
6:38--time to go!
The Alleve I have been taking since Tuesday might just be working. I do need to get some ice, though.
March 6, 2013
I warmed up about 1.25M on the Rustin HS property in preparation for a hill work on the incline adjacent to my house. I stretched for a good bit but still felt my problem area. My thought was to try to hit 30 seconds for the stretch of the hill, despite my injury. (My rest of 2:30 would be the walk back down the hill to the start, the line in the sidewalk.) My first run was 32 seconds! I then hovered at 31 for the next 4. My sixth and final one was 30.0. (As it turns out, the hill is between 175 and 180 meters.) I cooled down 1.25M.
March 5, 2013
I warmed up about 1.25M on the Rustin HS property in preparation for a hill work on the incline adjacent to my house. I tried two hills to failure. I was hurtin'. I cooled down 1.25M.
Thursday, March 7, 2013
Tuesday, March 5, 2013
4:00 of conversation with someone I hadn't seen in years!
Tuesday, 3/5--Periformis syndrome is killing me. Warmed up a mile or so, tried to stretch, tried to do a couple of hills, failed, cooled down with the dog and stretched.
Monday, 3/4--recovery workout.
7:00 mile on the donut track
stretching for 4:00
6:49 on the donut track
4:00 lifting: arm curl machine, lat pull
6:39 on the donut track
4:00 lifting: fly machine and military press
4:00 of conversation with someone I hadn't seen in years!
Sunday, 3/3--I made my way down to U of Delaware for the Mid-Atlantic Championship meet. My plan was to do the 60 and 800 or 60, 400 and 200. I would base this decision largely on whether the 800 has entrants with seed times faster than my season best of 2:07. Right before I competed in the 60, I took one last look at the seed times of the athletes and decided that I had better do the 60, 400 and 200. (Last year, I competed in the 60, 800, and 200.) While I think I made the right decision, I am suffering as a result. Periformis syndrome is killing me.
(Dr.) Dave Thomas was kind enough to loosen me up before my race.
I arrived at the venue at 11:00-something with plenty of time to warm up before. I warmed up nicely for the 60 and found myself in lane 3 in a heat with Clinton Fields, some other guy, and teammates Rob Schwartz and Ross O'Neil. I got a good start and held my own against Clinton. The 7.88 (F.A.T.) was a good showing for me. I got second place.
I enjoyed a good rest before the 400. I was in lane 6 with a seed time of 55.11. I got out well off the gun and found myself vying for first place as we approached the cut-in mark where the cones are. I surged ahead so that I could get to the 200 first. And I did. (I learned that my first 200 was in sub-26). I tried to stay relaxed over the next lap , but I felt myself grow slower. Coming off the final turn I could feel someone (Lyndell Pittman of New York apparently) on my shoulder. He passed me with about 30 meters to go, posting 54.80 to my 55.29.
Finally, the 200 came. I was in lane 2 running against a strong crop of guys, including to my outside the guy from NYC who beat me in the 400. I got out well enough and thought I had a good chance to reel lane 3 in. I was wrong. I came off the final turn in second and went neck-and-neck with Junior Hyman, who almost got me at the line. The winner, Lyndell Pitmann, ran 24.14 and I ran 25.21, a huge margin by any measure.
Despite the gold I received for my age group in two of my three events , I am neither cocky nor confident. I have plenty of work to do...
Monday, 3/4--recovery workout.
7:00 mile on the donut track
stretching for 4:00
6:49 on the donut track
4:00 lifting: arm curl machine, lat pull
6:39 on the donut track
4:00 lifting: fly machine and military press
4:00 of conversation with someone I hadn't seen in years!
Sunday, 3/3--I made my way down to U of Delaware for the Mid-Atlantic Championship meet. My plan was to do the 60 and 800 or 60, 400 and 200. I would base this decision largely on whether the 800 has entrants with seed times faster than my season best of 2:07. Right before I competed in the 60, I took one last look at the seed times of the athletes and decided that I had better do the 60, 400 and 200. (Last year, I competed in the 60, 800, and 200.) While I think I made the right decision, I am suffering as a result. Periformis syndrome is killing me.
(Dr.) Dave Thomas was kind enough to loosen me up before my race.
I arrived at the venue at 11:00-something with plenty of time to warm up before. I warmed up nicely for the 60 and found myself in lane 3 in a heat with Clinton Fields, some other guy, and teammates Rob Schwartz and Ross O'Neil. I got a good start and held my own against Clinton. The 7.88 (F.A.T.) was a good showing for me. I got second place.
I enjoyed a good rest before the 400. I was in lane 6 with a seed time of 55.11. I got out well off the gun and found myself vying for first place as we approached the cut-in mark where the cones are. I surged ahead so that I could get to the 200 first. And I did. (I learned that my first 200 was in sub-26). I tried to stay relaxed over the next lap , but I felt myself grow slower. Coming off the final turn I could feel someone (Lyndell Pittman of New York apparently) on my shoulder. He passed me with about 30 meters to go, posting 54.80 to my 55.29.
Finally, the 200 came. I was in lane 2 running against a strong crop of guys, including to my outside the guy from NYC who beat me in the 400. I got out well enough and thought I had a good chance to reel lane 3 in. I was wrong. I came off the final turn in second and went neck-and-neck with Junior Hyman, who almost got me at the line. The winner, Lyndell Pitmann, ran 24.14 and I ran 25.21, a huge margin by any measure.
Despite the gold I received for my age group in two of my three events , I am neither cocky nor confident. I have plenty of work to do...
Monday, March 4, 2013
Saturday, March 2, 2013
my energy level was pathetically low
Sat, March 2--I drove to Westtown School after a day spent hosting a guy whom I hired to paint my daughter's bedroom. I began jogging and realized that my energy level was pathetically low. I decided to just do a mile, head home and do some stretching and PT exercises.
Friday, March 1, 2013
soreness getting the better of me
Friday, March 1--
Thursday, February 28--Rose at 4:40 AM. I had limited time before I headed downtown to the NAIS conference. So I warmed up a mile or so in my neighborhood and did 300m repeats on the road behind Rustin HS's stadium. The first one in 48s felt lopsided. The rest felt progressively good. My aim was to do 8, but I just didn't have enough time (even though I started at 5:15 AM). You see, I needed to finish the workout by 6:05 so that I could get ready and depart for the city by 6:45.
My runs were: 48,47,46,46,46,43. My recovery of 3:30 was a walk and then a slow jog back to the start.
Wednesday, Feb 27--Did a simple 4.4M run.
Tuesday, Feb 26--Since I needed to meet some of my new colleagues for dinner at 6:30, I figured I'd leave work early for a 5:00 workout at CHS. I managed to do 5x300 and 5x200. I was hoping to have had time for 100s, but I didn't. Besides, my hamstring and periformis related soreness were getting the better of me. My runs were: 46,47,47,46,46; 29,28,29,28,28
Thursday, February 28--Rose at 4:40 AM. I had limited time before I headed downtown to the NAIS conference. So I warmed up a mile or so in my neighborhood and did 300m repeats on the road behind Rustin HS's stadium. The first one in 48s felt lopsided. The rest felt progressively good. My aim was to do 8, but I just didn't have enough time (even though I started at 5:15 AM). You see, I needed to finish the workout by 6:05 so that I could get ready and depart for the city by 6:45.
My runs were: 48,47,46,46,46,43. My recovery of 3:30 was a walk and then a slow jog back to the start.
Wednesday, Feb 27--Did a simple 4.4M run.
Tuesday, Feb 26--Since I needed to meet some of my new colleagues for dinner at 6:30, I figured I'd leave work early for a 5:00 workout at CHS. I managed to do 5x300 and 5x200. I was hoping to have had time for 100s, but I didn't. Besides, my hamstring and periformis related soreness were getting the better of me. My runs were: 46,47,47,46,46; 29,28,29,28,28
Tuesday, February 26, 2013
sing out loud
Feb 25, 2013--
6AM-I did two Rustin loops, or 4.4M in 32:43 (7:26 pace).
Loop 1: 17:05 (1st loop at 7:46 pace)
Loop 2: 15:38 (2nd loop at 7:06 pace)
This run felt a little harder than it should have. Three months ago I was conditioned enought to sing out loud at this pace. Now I had better just shut up and run.
6AM-I did two Rustin loops, or 4.4M in 32:43 (7:26 pace).
Loop 1: 17:05 (1st loop at 7:46 pace)
Loop 2: 15:38 (2nd loop at 7:06 pace)
This run felt a little harder than it should have. Three months ago I was conditioned enought to sing out loud at this pace. Now I had better just shut up and run.
Sunday, February 24, 2013
Disappointing for sure
Sunday, 2/24/13
I made my way to Widener U. for the last pf the Phila Masters developmental meets. My plan was to do the 55m as warm up for the 800. I arrived at about 8:45, early enough for a good, thorough warm-up and stretch. I wouldn't run until a little over an hour later.
Periformis syndrome dampened my spring and my flexibility, of course. Such is life as I know it. I managed to get in a few practice starts, which weren't so great. I did get better after each effort, though. Despite my 7.2 (ht) seed for the 55, I managed to land in lane 1 of the fast heat. (I think the clerk accepted my 7.2 as a FAT, not hand timed). When the gun went off, I stumbled out of my blocks and could not recover. I got last in my heat by a long shot, although all of the guys were 24 and under! Those young whippersnappers! I posted 7.40 FAT even with the botched start. I could've run 7.30 perhaps. My time would up beating all but one of the times (Wayne's 7.30+) in the subsequent heats.
I cooled down, hung out and got ready for the 800. I asked Wayne to yell out my splits. My hope was to average 25 seconds per lap en route to 2:05. Fat chance. One, I saw from the entries that I had the top seed at 2:09 and that only one or two other runners submitted a time under 2:15. Two, Widener's track is not conducive to a season's best. Three, I am not as well conditioned as I should be at this point in the season. There, I admitted it. These factors made my goal a pipe dream.
There were only three of us in the fast heat. When the gun went off, I shot out and established presence. I wore my watch so that I could monitor my pace if something happened to Wayne's watch/phone. He yelled out :25 (last year I saw :24 at lap 1). I noted to myself that I was already a second off. Wayne yelled :51 at the end of the second lap (I saw :49 at lap 2 last year). I was a little annoyed now and tried not to decelerate. At the end of the third lap, he said 1:14. However, that couldn't have been accurate. I know I did not drop a 23 second third lap. I sort of diregarded the time, assuming Wayne had erred and that the real time was probably 1:17. I don't remember hearing my time at the end of lap 4, but I knew I was holding steady since the youngster from Penn's track club was being egged on by his teammates. In fact, he tried to pass me on the outside at least twice and I held him off. Going into the final lap, I held position, knowing that he was charging. I felt smooth...the whole way. I ran the last lap with a bit of relaxed confidence, as I ended in 2:11.81. Disappointing for sure. Unlike last year, when I raced to a 2:10 and won the race by 10 seconds and broke into a jog afterwards, this year my muscles were tight and sore. What's more, while I wanted to run better and faster, I didn't have that greed, as I did last year, for 2:07-2:08. Perhaps this would have been possible with stronger competition, I could not have done it running solo.
:25
:51 (26)
1:17 (26)
1:44 (27)
2:11 (27)
I have some work to do, though, between now and the National Championships. Mid-Atlantic Championships is next week. I'm not sure how much I can do to prepare for this. Thus, my sights are on Nationals in just about a month.
Saturday, 2/23/13--Swarthmore Board meeting. I took off the day, giving my legs a little break.
I made my way to Widener U. for the last pf the Phila Masters developmental meets. My plan was to do the 55m as warm up for the 800. I arrived at about 8:45, early enough for a good, thorough warm-up and stretch. I wouldn't run until a little over an hour later.
Periformis syndrome dampened my spring and my flexibility, of course. Such is life as I know it. I managed to get in a few practice starts, which weren't so great. I did get better after each effort, though. Despite my 7.2 (ht) seed for the 55, I managed to land in lane 1 of the fast heat. (I think the clerk accepted my 7.2 as a FAT, not hand timed). When the gun went off, I stumbled out of my blocks and could not recover. I got last in my heat by a long shot, although all of the guys were 24 and under! Those young whippersnappers! I posted 7.40 FAT even with the botched start. I could've run 7.30 perhaps. My time would up beating all but one of the times (Wayne's 7.30+) in the subsequent heats.
I cooled down, hung out and got ready for the 800. I asked Wayne to yell out my splits. My hope was to average 25 seconds per lap en route to 2:05. Fat chance. One, I saw from the entries that I had the top seed at 2:09 and that only one or two other runners submitted a time under 2:15. Two, Widener's track is not conducive to a season's best. Three, I am not as well conditioned as I should be at this point in the season. There, I admitted it. These factors made my goal a pipe dream.
There were only three of us in the fast heat. When the gun went off, I shot out and established presence. I wore my watch so that I could monitor my pace if something happened to Wayne's watch/phone. He yelled out :25 (last year I saw :24 at lap 1). I noted to myself that I was already a second off. Wayne yelled :51 at the end of the second lap (I saw :49 at lap 2 last year). I was a little annoyed now and tried not to decelerate. At the end of the third lap, he said 1:14. However, that couldn't have been accurate. I know I did not drop a 23 second third lap. I sort of diregarded the time, assuming Wayne had erred and that the real time was probably 1:17. I don't remember hearing my time at the end of lap 4, but I knew I was holding steady since the youngster from Penn's track club was being egged on by his teammates. In fact, he tried to pass me on the outside at least twice and I held him off. Going into the final lap, I held position, knowing that he was charging. I felt smooth...the whole way. I ran the last lap with a bit of relaxed confidence, as I ended in 2:11.81. Disappointing for sure. Unlike last year, when I raced to a 2:10 and won the race by 10 seconds and broke into a jog afterwards, this year my muscles were tight and sore. What's more, while I wanted to run better and faster, I didn't have that greed, as I did last year, for 2:07-2:08. Perhaps this would have been possible with stronger competition, I could not have done it running solo.
:25
:51 (26)
1:17 (26)
1:44 (27)
2:11 (27)
I have some work to do, though, between now and the National Championships. Mid-Atlantic Championships is next week. I'm not sure how much I can do to prepare for this. Thus, my sights are on Nationals in just about a month.
Saturday, 2/23/13--Swarthmore Board meeting. I took off the day, giving my legs a little break.
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