Thurs, 4/10/13-
I went to the Y for an easy workout.
.87 M on donut track in 5:56
stretch
Step-ups for 1 min
lat bar for 2:00
.90M on treadmill in 6:01
fly machine for 1 min
military press and arm curl machines (4:00)
.90M on track in 5:44
For some reason , the weights felt heavier today.
Thursday, April 11, 2013
Wednesday, April 10, 2013
Not to burst my own bubble
Wednesday, 4/10/13--5:45 AM moderate track workout. Wonderful morning. Little wind and 63 degrees! Yes!
Left home at 5:35
Warmed up 1.0 mile.
Tried some new dynamic stretches; I've been doing far less static stretching as of late.
Started at 6:03 AM
The workout was 8 x 150.
Goal: 1st 2 in 22 sec; 2nd 2 in 21 sec; 3rd 2 in 20; last 2 in 19 sec. Rest of 3 minutes/250m walk between each.
1st effort: 22.6. I felt sluggish and off-kilter, like my wheels were going to fall off.
2nd: 22.3. Better, more relaxed.
3rd: 21.5. I'm in the groove now.
4th: 21.3 I did not feel like I was pressing.
5th: 20.4
6th: 20.2
7th: 19.7 I'm pressing now!
8th: 19.5 I felt like I was going nearly all-out. I was hoping to break 19 seconds based on the effort I felt I was expending.
I think that I can go faster if I do this workout later in the day. A cursory review of my history shows that I run faster later in the day, perhaps by as much as .25-.5 seconds per 100. This means that had I done ths workout later in the day under the same weather conditions I may have run each 150 a half-second or so faster.
Could it be, then, that I can reach break the 19-second barrier after all? The last time I did was 4 years ago, I think. An 18 would be a real confidence booster.
(Not to burst my own bubble, but ultimately today's workout was not much different from what accomplished right before the NYC Armory meet back in December 2012. That day I set out to do 6x150 and 3x100. The goal for the 150s was 2@21, 2@20, and 2@19; the goal for the 100s was sub-13 seconds. I hit the first 150 in 21. The others met the mark as well, although I faltered on the last one (i.e., 20.1 sec). The 100s were 12.6, 12.7 and 12.8.)
Per my PT's orders, I then went to a high grade hill to do some high knees, butt kicks, and skipping. I bagged the uphill sprints, given my workout. I then did an uncharacteristically short cool down.
Returned home by 6:48
Based on this workout, maybe I'm on target to run in the 53-second range for the open 400 next weekend like I did this time last year.
150 meter workout--Possible 400 meter pace/conversion
22...59 (23,22,15)
21...57 (22,21,14)
20...55 (21,20,14)
19...53 (20,19,14)
1st 150--20 sec
2nd 150--19.50 sec
last 100--14.25 sec = 53.75
Imagine this: 18.75...52.5 (19.75, 18.75, 14)
Left home at 5:35
Warmed up 1.0 mile.
Tried some new dynamic stretches; I've been doing far less static stretching as of late.
Started at 6:03 AM
The workout was 8 x 150.
Goal: 1st 2 in 22 sec; 2nd 2 in 21 sec; 3rd 2 in 20; last 2 in 19 sec. Rest of 3 minutes/250m walk between each.
1st effort: 22.6. I felt sluggish and off-kilter, like my wheels were going to fall off.
2nd: 22.3. Better, more relaxed.
3rd: 21.5. I'm in the groove now.
4th: 21.3 I did not feel like I was pressing.
5th: 20.4
6th: 20.2
7th: 19.7 I'm pressing now!
8th: 19.5 I felt like I was going nearly all-out. I was hoping to break 19 seconds based on the effort I felt I was expending.
I think that I can go faster if I do this workout later in the day. A cursory review of my history shows that I run faster later in the day, perhaps by as much as .25-.5 seconds per 100. This means that had I done ths workout later in the day under the same weather conditions I may have run each 150 a half-second or so faster.
Could it be, then, that I can reach break the 19-second barrier after all? The last time I did was 4 years ago, I think. An 18 would be a real confidence booster.
(Not to burst my own bubble, but ultimately today's workout was not much different from what accomplished right before the NYC Armory meet back in December 2012. That day I set out to do 6x150 and 3x100. The goal for the 150s was 2@21, 2@20, and 2@19; the goal for the 100s was sub-13 seconds. I hit the first 150 in 21. The others met the mark as well, although I faltered on the last one (i.e., 20.1 sec). The 100s were 12.6, 12.7 and 12.8.)
Per my PT's orders, I then went to a high grade hill to do some high knees, butt kicks, and skipping. I bagged the uphill sprints, given my workout. I then did an uncharacteristically short cool down.
Returned home by 6:48
Based on this workout, maybe I'm on target to run in the 53-second range for the open 400 next weekend like I did this time last year.
150 meter workout--Possible 400 meter pace/conversion
22...59 (23,22,15)
21...57 (22,21,14)
20...55 (21,20,14)
19...53 (20,19,14)
1st 150--20 sec
2nd 150--19.50 sec
last 100--14.25 sec = 53.75
Imagine this: 18.75...52.5 (19.75, 18.75, 14)
Sunday, April 7, 2013
Bruce, it's all your fault!
Yesterday Bruce met a couple of us at Haverford College and did a workout, despite having done 15 200s the day before. Several of us teammates have counseled Bruce about his propensity for two hard/track workouts in a row.
Bruce Rash is contagious! I got the bug! Two track workouts on a row for me, too!
I arrived in Ohio with my son today at 2:30 or so for a college visit, and I was on the track within 2.5 hours. The track and weather were so good I couldn't turn them down: newer track and 60+ degrees (with winds).
I did 4 200s in 29 and capped two more in 26! I then topped off the workout with 2 100s in 12-point. My initial plan was to do 8x400, but I didn't want to be greedy.
I will feel this workout for sure in the morning and tomorrow afternoon when I drive 6.5 hours to get home.
Bruce, it's all your fault!
Bruce Rash is contagious! I got the bug! Two track workouts on a row for me, too!
I arrived in Ohio with my son today at 2:30 or so for a college visit, and I was on the track within 2.5 hours. The track and weather were so good I couldn't turn them down: newer track and 60+ degrees (with winds).
I did 4 200s in 29 and capped two more in 26! I then topped off the workout with 2 100s in 12-point. My initial plan was to do 8x400, but I didn't want to be greedy.
I will feel this workout for sure in the morning and tomorrow afternoon when I drive 6.5 hours to get home.
Bruce, it's all your fault!
Saturday, April 6, 2013
the lactic acid was in full effect
Saturday, 4/6/13--I met up with Bruce, Daryl, and Rob at Haverford College at 10:30 for a workout. Daryl made the call: 300s. He planned for us to do 4x300 with 4:00 rest in-between. We were supposed to walk 100 after the 3rd and 4th 300s and then turn around and sprint 100. As it turned out, we walked a full lap after the 3rd 300, taking twice the allotted rest.
My runs:
47 (we were supposed to take the first easier)
44
44 (then 100 in 14)
42 (then 100 in 14)
I then did 2 additional 100s on my own in 13.
So, while this workout wasn't as extensive as what I had planned, it was challenging. It was made more challenging than I had expected because, for whatever reason, my legs were heavy and the lactic acid was in full effect.
I plan to hit the track again on Monday.
Friday, 4/5/13--took off and just did my PT exercises.
My runs:
47 (we were supposed to take the first easier)
44
44 (then 100 in 14)
42 (then 100 in 14)
I then did 2 additional 100s on my own in 13.
So, while this workout wasn't as extensive as what I had planned, it was challenging. It was made more challenging than I had expected because, for whatever reason, my legs were heavy and the lactic acid was in full effect.
I plan to hit the track again on Monday.
Friday, 4/5/13--took off and just did my PT exercises.
Thursday, April 4, 2013
expending more energy than I needed to
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.
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.
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
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