Thurs, 4/4/13--
Near repeat of Tuesday's workout.
Westtown School's track for at 5:40 AM or so.
Mile warm up and dynamic and static stretching. A bit tighter than I have been. Felt uncomfortable. Careful now!
9 100s (not 6 like on Tues) to get some speed work in. 2:15/100m walk back between runs.
Figured I'd run in lane 4... reflect goal of 14 seconds, lane for 13 seconds, and lane 2 for 12 seconds.
Set 1/lane 4: 14.9, 15.2, 14.5
Set 2/lane 3: 13.7, 13.5, 13.2
Set 3/lane 2: 12.9, 13.1, 13.1
Overall, I felt like I was expending more energy than I needed to for these runs. I wish I had been more relaxed. Even though I expect to run slower at 6:00 AM I was hoping for about a half-second faster per repeat on average. And that's why I need speedwork.
Wed, 4/3/13--Ran 2.2M loop in 17:00. Easy day, although my legs felt heavy.
Thursday, April 4, 2013
Tuesday, April 2, 2013
I need to visualize relaxing
April 2, 2013
I made my way to Westtown School's track for a little action this morning at 5:30 AMor so. I figured I'd do 6 100s just to get some speed work in. The warm up and stretching felt uncomfortable. In fact, I stopped during the warm up and almost bagged the workout as I felt my left calf cramp up a little. I persisted instead.
I decided to take the 100s much easier than expected. In fact, I began with a pedestian 17.0. It was just a stride. I imagined simply dropping a second with every successive 200. Thus, the second one was 16.1, the third 15.2, the fourth 14.3, the fifth 13.4, and the sixth 13.0. I took 2:00 between each. I should've broken 13 for the last 100, but I was afraid, afraid of my own body.
Overall, I felt a little unsettled and haphazard. I need to visualize relaxing, lifting my knees and getting my feet out in front of me so that I could feel like I was stepping.
I will do so the next time I do 100s. I plan to have them all fall in the 12-second range, although I may have to settle for beginning at 13 or 14 if I do the workout in the early AM. I also plan to finish the workout with starts, as I need to work on keeping my head down for the first 20 meters.
After the 100s, I drove to Rustin's campus for some uphill sprint drills per the doctor: high knees, butt kicks, skips. I ended with 2 x 70m/11sec uphill sprints. Cooled down and was home by 6:45.
I made my way to Westtown School's track for a little action this morning at 5:30 AMor so. I figured I'd do 6 100s just to get some speed work in. The warm up and stretching felt uncomfortable. In fact, I stopped during the warm up and almost bagged the workout as I felt my left calf cramp up a little. I persisted instead.
I decided to take the 100s much easier than expected. In fact, I began with a pedestian 17.0. It was just a stride. I imagined simply dropping a second with every successive 200. Thus, the second one was 16.1, the third 15.2, the fourth 14.3, the fifth 13.4, and the sixth 13.0. I took 2:00 between each. I should've broken 13 for the last 100, but I was afraid, afraid of my own body.
Overall, I felt a little unsettled and haphazard. I need to visualize relaxing, lifting my knees and getting my feet out in front of me so that I could feel like I was stepping.
I will do so the next time I do 100s. I plan to have them all fall in the 12-second range, although I may have to settle for beginning at 13 or 14 if I do the workout in the early AM. I also plan to finish the workout with starts, as I need to work on keeping my head down for the first 20 meters.
After the 100s, I drove to Rustin's campus for some uphill sprint drills per the doctor: high knees, butt kicks, skips. I ended with 2 x 70m/11sec uphill sprints. Cooled down and was home by 6:45.
Monday, April 1, 2013
sluggish run
Monday, 4/1/13--I went to the Y for an easy workout.
.94M on donut track in 5:56
Step-ups for 1 min
lat bar for 2:00
fly for 1 min
.90M on treadmill in 5:55
adduction and abduction machines--3:00
leg extension machine--1 min
.94M on treadmill in 5:49
military press and arm curl machines (4:00)
.90M on track in 5:44
Sunday, 3/30/13--took a sluggish run...3.4M in 27:45
.94M on donut track in 5:56
Step-ups for 1 min
lat bar for 2:00
fly for 1 min
.90M on treadmill in 5:55
adduction and abduction machines--3:00
leg extension machine--1 min
.94M on treadmill in 5:49
military press and arm curl machines (4:00)
.90M on track in 5:44
Sunday, 3/30/13--took a sluggish run...3.4M in 27:45
Saturday, March 30, 2013
felt as good as it could feel and went as well as it could go
Saturday, March 30, 2013-
I decided to join Craig and his team for a workout at Cherry Hill West HS, about an hour away. When I arrived at noon, I saw there were about 4-5 kids and Craig and Bruce. We were soon joined by Darryl and Jordan, a young woman and a student at Drexel. Evidently, Chuck had gotten to her. Great! We need more women on the team. Per Craig's Facebook posting, the invitation read as follows: "Old School 400m Workout this Saturday at Cherry Hill West HS, 12:00. 6x400 on 8 minute active rests, varsity boys will do 80-75-70-65-60-60. (Old school implies: maybe not scientifically sound, but sometimes you just gotta do it!)"
I warmed up a mile, some of which was with Craig and Bruce, and stretched a bit. Incidentally, I did not stretch quite as much as I usually do. Everyone got started, broken up into two groups. I sat out the first 400, as I was still stretching. I hopped into the second 400, which was supposed to be in 75 seconds. I hit 74-low. However, I didn't like the way I felt running in my training shoes, so I popped on my spiked. My next 400 was in 68. I was feeling better. I figured that the upcoming 65 would be a bigger test for my calf and for my fitness since it's been nearly three weeks since my last track workout. I dropped a 65, even splitting pretty much. I heard a little self-doubt about the next two 400s, which were supposed to be run in 60. The first 100 was in 14. I reached the 200 in 29. After the 200, the high schooler I was running behind fell asleep a bit on the turn, so much so that I almost clipped his heels. I hit the 300 in 46 and finished off in 61. I offered to Craig that I should lead the last 400 and encourage the high schooler to run the third 100m harder and allow me to pull him through the turn. The first 200 was similar, although it felt slower. I saw 29 at the 200 and 44 at the 300 mark, after which my calf started spasming. My leg buckled and I slowed down, finishing in 61.
All things considered, this workout probably felt as good as it could feel and went as well as it could go. This workout is priming me for returning to one of the following:
Pick-up reps--8x 400m (#s 1,3,4,6,7 @ 70 and #s 2,5,8 @ 63 w/ 2:30 rest)
Sit 'n Kick Reps--5x (400m @ 64 . . . rest 60-sec . . . 200m @ 28) with a 1200m jog btw sets
Alternatively, I need to do some sprint work in preparation for Penn Relays.
I decided to join Craig and his team for a workout at Cherry Hill West HS, about an hour away. When I arrived at noon, I saw there were about 4-5 kids and Craig and Bruce. We were soon joined by Darryl and Jordan, a young woman and a student at Drexel. Evidently, Chuck had gotten to her. Great! We need more women on the team. Per Craig's Facebook posting, the invitation read as follows: "Old School 400m Workout this Saturday at Cherry Hill West HS, 12:00. 6x400 on 8 minute active rests, varsity boys will do 80-75-70-65-60-60. (Old school implies: maybe not scientifically sound, but sometimes you just gotta do it!)"
I warmed up a mile, some of which was with Craig and Bruce, and stretched a bit. Incidentally, I did not stretch quite as much as I usually do. Everyone got started, broken up into two groups. I sat out the first 400, as I was still stretching. I hopped into the second 400, which was supposed to be in 75 seconds. I hit 74-low. However, I didn't like the way I felt running in my training shoes, so I popped on my spiked. My next 400 was in 68. I was feeling better. I figured that the upcoming 65 would be a bigger test for my calf and for my fitness since it's been nearly three weeks since my last track workout. I dropped a 65, even splitting pretty much. I heard a little self-doubt about the next two 400s, which were supposed to be run in 60. The first 100 was in 14. I reached the 200 in 29. After the 200, the high schooler I was running behind fell asleep a bit on the turn, so much so that I almost clipped his heels. I hit the 300 in 46 and finished off in 61. I offered to Craig that I should lead the last 400 and encourage the high schooler to run the third 100m harder and allow me to pull him through the turn. The first 200 was similar, although it felt slower. I saw 29 at the 200 and 44 at the 300 mark, after which my calf started spasming. My leg buckled and I slowed down, finishing in 61.
All things considered, this workout probably felt as good as it could feel and went as well as it could go. This workout is priming me for returning to one of the following:
Pick-up reps--8x 400m (#s 1,3,4,6,7 @ 70 and #s 2,5,8 @ 63 w/ 2:30 rest)
Sit 'n Kick Reps--5x (400m @ 64 . . . rest 60-sec . . . 200m @ 28) with a 1200m jog btw sets
Alternatively, I need to do some sprint work in preparation for Penn Relays.
Uphill drills
March 29, 2013--
I ran a Rustin Plus loop. As planned, I stopped part-way through my second loop at the bridge after the tennis courts (about 3.5M in 27:30) to stretch and do some uphill drills, per my PT's instructions. After stretching large muscle groups, I did one set of high knees, butt kicks, and skipping up the hill towards the stadium. The distance was about 40 meters or so. However, I wasn't sure if the hill grade is what the doctor had ordered. I then jogged .33M or so to the hill on Shiloh just beyond Rustin's campus main entrance. I did another set of drill on this hill before heading to the steeper hill adjacent the baseball field and leading down to the High School Drive, which cuts through the campus. I did another set of drills. This hill had a steeper grade. I varied the distances of my drills, opting to go about 30 meters for my high knees, 40 meters for my butt kicks and 50 meters for my skips.
I then made my way .35M back home so that we could head to DC to visit American University.
The workout was fine, expect my periformis issues have not subsided as much as I had thought.
I ran a Rustin Plus loop. As planned, I stopped part-way through my second loop at the bridge after the tennis courts (about 3.5M in 27:30) to stretch and do some uphill drills, per my PT's instructions. After stretching large muscle groups, I did one set of high knees, butt kicks, and skipping up the hill towards the stadium. The distance was about 40 meters or so. However, I wasn't sure if the hill grade is what the doctor had ordered. I then jogged .33M or so to the hill on Shiloh just beyond Rustin's campus main entrance. I did another set of drill on this hill before heading to the steeper hill adjacent the baseball field and leading down to the High School Drive, which cuts through the campus. I did another set of drills. This hill had a steeper grade. I varied the distances of my drills, opting to go about 30 meters for my high knees, 40 meters for my butt kicks and 50 meters for my skips.
I then made my way .35M back home so that we could head to DC to visit American University.
The workout was fine, expect my periformis issues have not subsided as much as I had thought.
Thursday, March 28, 2013
mile-stretch-lift repeats
Thursday, 3/28/13--I went to the Y to do a few mile-stretch-lift repeats. I was very careful during my runs, given the turns on the donut track and the nature of the treadmill. I began with a 6:59 mile on the donut, then stretched for a little bit while talking to a colleague from work. I also incorporated a couple of my PT exercises. I did a little upper body lifting and then made my way to the treadmill for a 6:49 mile. I continued stretching and bounced back onto the track for a 6:20 mile. It was off to the fly machine and then the curl machine before strolling to the treadmill for a 6:14 mile. Back to stretching and off to the military press I went, after which I took to the track for my final mile of the day in 5:57.
Wednesday, 3/27/13--I saw Ryan, my PT, this morning. The session was much needed and rather effective. The costs, though, are starting to add up!
Wednesday, 3/27/13--I saw Ryan, my PT, this morning. The session was much needed and rather effective. The costs, though, are starting to add up!
Tuesday, March 26, 2013
tight and rock-hard
Tuesday, 3/26--Ran 6.6M in 50:45 at 5:45 this AM. Took it easy pace-wise, although my calf was tight and rock-hard. 7:41 pace.
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