Sunday, March 10, 2013
Mile on the donut track--6:59
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)--military press (90lbs) and arm curl machines (130lbs)--2 sets of 10
Mile on the donut--6:40
Lifting (4:30)--chest press and stretching Mile on treadmill--6:43
Lifting (4:30)--adduction (230lbs) and abduction (230lbs) machines--2 sets of 10
Mile on donut track--6:10
Saturday, March 9, 2013
By the time I got around to my workout (5:00), the temperature had dropped from 55 degrees to 45 degrees. Winds were light, though.
Per my plan, I want to kick myself in high gear to end the season with a bang. I decided to do Sit 'n Kick Reps to test my strength. This workout, which is designed for a 2:00 800m high school runner, consists of 5x (400m @ 64 . . . rest 30-sec . . . 200m in 28), with a 1200m jog between sets. Since I am not able to run 800 meters in 2:00, I always modify the workout accordingly. I really wanted to hit the times I've hit in my best days past. In that spirit, I modified the workout slightly: 5 x (400m @ 64 . . . rest 60-seconds, 200m in 29), with a 1200m jog between sets.
The first 400 was a hard-fought 65 (31/34). 60 second rest, then a 31-second 200! I felt winded. 1200 meter jog in 9:00.
The second 400 felt better but came in at the same time--65. 60 second rest. The 200 was 30. I jogged 1200 meter in 9:00.
I ran the third 400 in 64, owing to a more balanced run of 31/33. The 200 was another 30. I was feeling a little pride but wasn't quite back in business.
My fourth 400 was another 64. I rested 60 and then popped another 30-second 200. I then jog-recovered 1200.
And then there was my final 400. I wondered whether I had it in me to hit 64 and 28. I did, per the workout! At the risk of full disclosure, I took 2 minutes, not 60 seconds between the 400 and 200.
So this workout went fairly well. I am still chasing the perfect Sit 'n Kick workout, though.
Sunday, March 10, 2013
Saturday, March 9, 2013
in preparation
Friday, March 8--Ran from home to Goose Creek Park, did three loops, and ran back home. 3.4 in 24:56, or 7:20 pace. This was supposed to be a light day in preparation for a hard track workout on Saturday.
Thursday, March 7, 2013
Problem area
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.
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.
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
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