Monday, April 15, 2013--
6AM: 2 Rustin loops; easy pace. 33:30.
Plan for next 10 days, the Pre-Penn Plan
Tues, 4/16-lift in early AM + possible 4x100 practice at Franklin Field in evening
Wed, 4/17-in late afternoon before my mtg, moderate sprint work (e.g., 3x200, 3x150 and 3x100).
Thurs, 4/18-early AM lift. Handoffs practice at Franklin Field in evening.
Fri, 4/19-off
Sat, 4/20-meet at Widener
Sun, 4/21-(off)
Mon, 4/22-early AM jog and stretch
Tues, 4/23-early AM 3x150 in 19
Wed, 4/24-early AM lift
Thurs, 4/25-off
Fri, 2/26--SHOW TIME
Monday, April 15, 2013
Sunday, April 14, 2013
stay relaxed while up on my toes
April 14, 2013--
I met up with my 4x100 teammates at Haverford College today at 4:30 to practice relay exchanges. I got there earlier than the other guys and was able to do an extended warm-up. I focused on dynamic stretching more than static stretching. After we were situated and everyone was "warmed up," we decided that Nick would lead off, taking Brandon's place from last year. The order would be the same as last year: Ross, me, then Wayne.
The practice went well. Wayne and I were good from the start. With the exception of a minor timing issue, which we then resolved, we were 100% on target. While Ross and Nick had a bit of a rocky start, things turned around nicely for them. Ross' handoff to me was uneventful, but good. I had to adjust the mark from 15' to 13'. As our practice progressed, I got more fluid and I realized that I wasn't taking off from my spot at full speed.
After what amounted to several short dashes, I decided to conclude the workout with 2 100s, one in the form of a pick-up, the other nearly all-out. The first was in 12.6, the second 12.0! I kept my head down, looking at my feet, and tried to stay relaxed while up on my toes. This goes to show me that I need to get a really good warm up, including exertions at full speed, in order to run faster.
I met up with my 4x100 teammates at Haverford College today at 4:30 to practice relay exchanges. I got there earlier than the other guys and was able to do an extended warm-up. I focused on dynamic stretching more than static stretching. After we were situated and everyone was "warmed up," we decided that Nick would lead off, taking Brandon's place from last year. The order would be the same as last year: Ross, me, then Wayne.
The practice went well. Wayne and I were good from the start. With the exception of a minor timing issue, which we then resolved, we were 100% on target. While Ross and Nick had a bit of a rocky start, things turned around nicely for them. Ross' handoff to me was uneventful, but good. I had to adjust the mark from 15' to 13'. As our practice progressed, I got more fluid and I realized that I wasn't taking off from my spot at full speed.
After what amounted to several short dashes, I decided to conclude the workout with 2 100s, one in the form of a pick-up, the other nearly all-out. The first was in 12.6, the second 12.0! I kept my head down, looking at my feet, and tried to stay relaxed while up on my toes. This goes to show me that I need to get a really good warm up, including exertions at full speed, in order to run faster.
Saturday, April 13, 2013
National Masters News
April 13, 2013
Met Justin at Downingtown East's track at 10:00. The plan was Pick-up reps, which in original form is 8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63. I typically give myself twice the allotted recovery. Given the strong headwind, I modified the workout further by doing 300s as opposed to 400s, but at the original pace as the planned 400s. This meant 52 and 47. I took 2:30/100 between repeats. (Justin led the slower ones, and I led the faster ones.)
300 #1: 52
300 #2: 47
300 #3: 52
300 #4: 51
300 #5: 46
300 #6: 52
300 #7: 52
300 #8: 47
This moderate 300s workout went okay, but I felt a little tighter than I would've liked. I am looking forward to tomorrow's workout with the M40 4x100 at Haverford College. I hope to get some sprinting in.
Today I found out that I got into the open 100m @ Penn Relays. Oh man. I just did some research on some of the men in my race. Two are '96, '00, '04, '08 Olympians. I think one won gold in each! They are still fast, running Division I college times. Two still run good high school times. The remaining 4 of us run about the same time. At least I know what I'm up against. I hope not to get last :). Then again, there's humility and character in finishing last.
I also learned that I'm on the May 2013 cover of National Masters News. Funny.
Met Justin at Downingtown East's track at 10:00. The plan was Pick-up reps, which in original form is 8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63. I typically give myself twice the allotted recovery. Given the strong headwind, I modified the workout further by doing 300s as opposed to 400s, but at the original pace as the planned 400s. This meant 52 and 47. I took 2:30/100 between repeats. (Justin led the slower ones, and I led the faster ones.)
300 #1: 52
300 #2: 47
300 #3: 52
300 #4: 51
300 #5: 46
300 #6: 52
300 #7: 52
300 #8: 47
This moderate 300s workout went okay, but I felt a little tighter than I would've liked. I am looking forward to tomorrow's workout with the M40 4x100 at Haverford College. I hope to get some sprinting in.
Today I found out that I got into the open 100m @ Penn Relays. Oh man. I just did some research on some of the men in my race. Two are '96, '00, '04, '08 Olympians. I think one won gold in each! They are still fast, running Division I college times. Two still run good high school times. The remaining 4 of us run about the same time. At least I know what I'm up against. I hope not to get last :). Then again, there's humility and character in finishing last.
I also learned that I'm on the May 2013 cover of National Masters News. Funny.
Thursday, April 11, 2013
the weights felt heavier today
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.
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.
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.
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