Newsflash: Penn Relays video.
A conservative analysis of the M40 4x400 video has revealed that I posted a sub-55 second leadoff leg, somewhere in the neighborhood of 54.7.
2013 Penn Relays 4x400
Sunday, May 5, 2013
Nice effort, Rob.
May 5, 2013
Maybe I did conjure it up, that there was a meet scheduled for today at West Chester University. Turns out I must've done a bad cut-and-paste into my meet schedule. There are no Philly Masters-sponsored meet at WCU this year.
So...I decided to take Rob up on his offer and meet him at Great Valley HS at 9 AM. Chuck, Lorraine, Cheryl, Betsy, and newcomer to Athena Track Club, Margaret. Lest I not forget the onlookers: Rob's daughter, Julie, and Lorraine's husband.
After some discussion with Rob, we decided on a modified sit 'n kick workout. Instead of 400s, we'd do 300s; instead of 200s, we'd do 150, and instead of a 1200 meter jog between sets, we'd opt for 800. In traditional form, I'd plan to do 400 in 64; 200 in sub-30; 1200 in 9:00.
Pacing was supposed to be 300s at just over 800 pace and 150s at just over 400 pace. The 800 meter jog rest was supposed to be 6:00. I told Rob we'd shoot for 47s and 21s.
Effort #1: 48-low/20-mid
Effort #2: 47-high/20-high
Effort #3: 46-high/20-low
Effort #4: 45-mid/20-mid
Effort #5: 44-low/20-mid
I felt smooth on all of these, including the last one in which Rob took it out rather hard. We hit the 100 in 14 and the 200 in 28/29. I thought Rob had planned to peel off at the 200; he didn't. Nice effort, Rob.
Maybe I did conjure it up, that there was a meet scheduled for today at West Chester University. Turns out I must've done a bad cut-and-paste into my meet schedule. There are no Philly Masters-sponsored meet at WCU this year.
So...I decided to take Rob up on his offer and meet him at Great Valley HS at 9 AM. Chuck, Lorraine, Cheryl, Betsy, and newcomer to Athena Track Club, Margaret. Lest I not forget the onlookers: Rob's daughter, Julie, and Lorraine's husband.
After some discussion with Rob, we decided on a modified sit 'n kick workout. Instead of 400s, we'd do 300s; instead of 200s, we'd do 150, and instead of a 1200 meter jog between sets, we'd opt for 800. In traditional form, I'd plan to do 400 in 64; 200 in sub-30; 1200 in 9:00.
Pacing was supposed to be 300s at just over 800 pace and 150s at just over 400 pace. The 800 meter jog rest was supposed to be 6:00. I told Rob we'd shoot for 47s and 21s.
Effort #1: 48-low/20-mid
Effort #2: 47-high/20-high
Effort #3: 46-high/20-low
Effort #4: 45-mid/20-mid
Effort #5: 44-low/20-mid
I felt smooth on all of these, including the last one in which Rob took it out rather hard. We hit the 100 in 14 and the 200 in 28/29. I thought Rob had planned to peel off at the 200; he didn't. Nice effort, Rob.
Saturday, May 4, 2013
Did I conjure it up?
Sat, 5/4-took the day off. According to my race calendar, there is a developmental meet tomorrow at West Chester U. However, I don't see the meeting anywhere online. Did I conjure it up?
Fri, 5/3-simple, easy 2.2M run in 17:15.
Thurs, 5/2-Instead of working out in the early AM, I decided to take advantage of the beautiful weather (70s) by waiting until the afternoon to take it to the track. So, I visisted Conestoga after work today, having left early, for a moderate sprint workout. AT first, I had considered doing a sit 'n kick workout. Then I thought about Russian intervals. Once I saw the some 'Stoga kids were doing 200s, I thought maybe I should as well. I warmed up fairly well, although I was still rather tight when I began the repeats. My runs were rather good, due in large part to the swelling audience of high school kids, some of whom I know, watching. I took 3 minutes between each run and was interrupted after the fifth 200 by Ryan Comstock, who needed to vent about relay troubles.
Run 1-28
Run 2-29
Run 3-28
Run 3-30
Run 4-29
Run 5-30
Run 6-29
Run 7-28
Run 8-29
Fri, 5/3-simple, easy 2.2M run in 17:15.
Thurs, 5/2-Instead of working out in the early AM, I decided to take advantage of the beautiful weather (70s) by waiting until the afternoon to take it to the track. So, I visisted Conestoga after work today, having left early, for a moderate sprint workout. AT first, I had considered doing a sit 'n kick workout. Then I thought about Russian intervals. Once I saw the some 'Stoga kids were doing 200s, I thought maybe I should as well. I warmed up fairly well, although I was still rather tight when I began the repeats. My runs were rather good, due in large part to the swelling audience of high school kids, some of whom I know, watching. I took 3 minutes between each run and was interrupted after the fifth 200 by Ryan Comstock, who needed to vent about relay troubles.
Run 1-28
Run 2-29
Run 3-28
Run 3-30
Run 4-29
Run 5-30
Run 6-29
Run 7-28
Run 8-29
Tuesday, April 30, 2013
tad later than desired
Tuesday, 4/30/13. 5:50AM. 5x1000 at Henderson HS with a 200 meter jog in-between. I got there a tad later than desired, having not attended a Tuesday AM workout in since February. I really needed a couple of extra minutes of stretching. Thus, I missed the vast majority of the first 1000, running only the last 200. My runs, two of them with Joe Breslin, were: 3:48, 3:45, 3:42, 3:39.
Monday, 4/29/13--Went to the Y to lift--upper body only.
Monday, 4/29/13--Went to the Y to lift--upper body only.
Sunday, April 28, 2013
Dear Penn Relays, I need to find that guy and ask him how he did it.
Sunday, April 28, 2013
I was supposed to do a recovery run today. I wound up running harder than I should have. I took 6.6M in 48:20 (7:19 pace). Last year or the year before, this would’ve still been recovery run pace for me. This year, however, this was more like a training run, given the little distance I’ve done these last few months.
Friday, April 26, 2013 and Saturday, April 27, 2013—
And so the day of reckoning arrives. I attended two meetings at two different schools before making my way down to Penn. I arrived with plenty of time to hang out with Chuck and see a number of awesome races. I warmed up quite a bit from 1:00-1:45 and then again from 2:15-2:45 before heading to the paddock area for the 100 meters. I couldn’t find my teammates during my second warm-up, even though I had seen them earlier in the stands. At any rate, when I arrived at the paddock area there were few to be found. I hung around for a few minutes before inquiring. An official informed me that the event had already been called and that I should head to the staging area. I did and found that everyone had been warming up on the infield and were now checking in with a clerk. I followed suit. I put my sweats and sneakers down and waited in line. Afterwards I set my blocks for a couple of starts. Just as I was about to practice, an official ordered the masters guys off the track before the next event was up. So, I did a couple of drills on the infield. We were also given out lane assignments; I was in lane 8. After two heats of the Special Olympics 100, I was ready for a couple of starts. My starts were surprisingly good from my angle. We were called to stand at our blocks. I stood with Ross to my immediate left and Nick to my immediate right.
“On your marks.” We all took out time getting nice and comfortable into our starting positions. I could hear the announcer begin to say our names. I figured the starter would hold us in this position as a result. “Set.” Oh my goodness, I thought. And the gun went off. Nick shot out quickly. I was a stride behind him from the start. Halfway through the race I felt like I was going to pull even with him. But because I was pressing I began to decelerate more quickly than he. Thus, he actually extended his lead, posting 12.16, .02 shy of my GPTC master’s record. (I was scarcely aware of this until Craig and Rob mentioned it.) I managed only 12.31 due, in large measure, to a bad start and a panicky second half of the race.
I let go of the race, or so I thought.
It was time to focus on the 4 x 100 meter relay, scheduled for two hours later. The warm-up wasn’t quite as extensive, but the excitement was palpable. I was ready. Once those of us running third leg were called onto the field, I knew I was all set. I dashed out and stretched a little bit more, still feeling the nagging tightness in my upper hamstrings. That wouldn’t unnerve me, though. Eventually, we were up. Lane 4 was alright with me. I set my tape and sprinted out 20 meters or so. Soon afterwards, I heard the gun go off. A few seconds later I saw Ross barreling down the track toward me. It was surreal. I took off from my mark and extended my hand back at his call. He missed my hand the first time, it seemed, but we recovered just fine. I took the turn well, extending the lead over the guy to my inside. I gave Wayne the baton and he took it home. We ran 47.57, I believe, running a half-second faster this year than last. However pleased we were, we were humbled, as well, by the 44-second winning time.
And then there was showdown Saturday, featuring the M40+ 4x400. After arriving with my family in the early afternoon and hanging out first by myself and then with my teammates, I was ready to rock and roll. Or was I? I certainly felt tight and sore from yesterday, but I shrugged it off. I’d stretch really well and do the best I could. We were letter F—for FAST! Well, not exactly. We did run pretty well, I suppose. Of course, if I’m honest, I was again disappointed with my performance. I led off with a low 55 (according to Chuck, 55.2), but I was hoping for something in the neighborhood of, well, 53.9. Too ambitious? Perhaps. I was fourth on the backline at the start. When the gun went off, I got jostled a bit, so I hung back and found myself near last. At the 100 mark, I passed a couple of guys and was suddenly in fourth behind Nate Sickerson, who was running on Southwest Sprinters’ B team. I was running relaxed. And then I wasn’t all of a sudden. The last 100 meters were far more difficult than they should have been given my fitness. I have lifted more this year than ever. I can’t say that it’s paid off. Maybe my periformis syndrome issues have simply taken their toll. I tried to get up on my toes.
Before I knew it there was someone challenging me as we approached the handoff. It was the shorter, burly guy who ran my leg at Millrose. We handed dead even…unfortunately. I scarcely remember Nick’s race, but saw Scott’s and Craig’s. We all ran within about a second of each other: three (3) 55s and one (1) 56 for 3:42+.
2013 Penn Relays 4x400
I recall with envy the Delvin who ran 53.71 open last year and the Delvin who split 53.1 in 2009. I need to find that guy and ask him how he did it.
Newsflash: Penn Relays video (copied from my 5/5/13 post): A conservative analysis of the M40 4x400 video has revealed that I posted a sub-55 second leadoff leg, somewhere in the neighborhood of 54.7.
Thursday, April 23—Ran a mile or so with Bosley, my pooch, and then stretched a bit.
I was supposed to do a recovery run today. I wound up running harder than I should have. I took 6.6M in 48:20 (7:19 pace). Last year or the year before, this would’ve still been recovery run pace for me. This year, however, this was more like a training run, given the little distance I’ve done these last few months.
Friday, April 26, 2013 and Saturday, April 27, 2013—
And so the day of reckoning arrives. I attended two meetings at two different schools before making my way down to Penn. I arrived with plenty of time to hang out with Chuck and see a number of awesome races. I warmed up quite a bit from 1:00-1:45 and then again from 2:15-2:45 before heading to the paddock area for the 100 meters. I couldn’t find my teammates during my second warm-up, even though I had seen them earlier in the stands. At any rate, when I arrived at the paddock area there were few to be found. I hung around for a few minutes before inquiring. An official informed me that the event had already been called and that I should head to the staging area. I did and found that everyone had been warming up on the infield and were now checking in with a clerk. I followed suit. I put my sweats and sneakers down and waited in line. Afterwards I set my blocks for a couple of starts. Just as I was about to practice, an official ordered the masters guys off the track before the next event was up. So, I did a couple of drills on the infield. We were also given out lane assignments; I was in lane 8. After two heats of the Special Olympics 100, I was ready for a couple of starts. My starts were surprisingly good from my angle. We were called to stand at our blocks. I stood with Ross to my immediate left and Nick to my immediate right.
“On your marks.” We all took out time getting nice and comfortable into our starting positions. I could hear the announcer begin to say our names. I figured the starter would hold us in this position as a result. “Set.” Oh my goodness, I thought. And the gun went off. Nick shot out quickly. I was a stride behind him from the start. Halfway through the race I felt like I was going to pull even with him. But because I was pressing I began to decelerate more quickly than he. Thus, he actually extended his lead, posting 12.16, .02 shy of my GPTC master’s record. (I was scarcely aware of this until Craig and Rob mentioned it.) I managed only 12.31 due, in large measure, to a bad start and a panicky second half of the race.
I let go of the race, or so I thought.
It was time to focus on the 4 x 100 meter relay, scheduled for two hours later. The warm-up wasn’t quite as extensive, but the excitement was palpable. I was ready. Once those of us running third leg were called onto the field, I knew I was all set. I dashed out and stretched a little bit more, still feeling the nagging tightness in my upper hamstrings. That wouldn’t unnerve me, though. Eventually, we were up. Lane 4 was alright with me. I set my tape and sprinted out 20 meters or so. Soon afterwards, I heard the gun go off. A few seconds later I saw Ross barreling down the track toward me. It was surreal. I took off from my mark and extended my hand back at his call. He missed my hand the first time, it seemed, but we recovered just fine. I took the turn well, extending the lead over the guy to my inside. I gave Wayne the baton and he took it home. We ran 47.57, I believe, running a half-second faster this year than last. However pleased we were, we were humbled, as well, by the 44-second winning time.
And then there was showdown Saturday, featuring the M40+ 4x400. After arriving with my family in the early afternoon and hanging out first by myself and then with my teammates, I was ready to rock and roll. Or was I? I certainly felt tight and sore from yesterday, but I shrugged it off. I’d stretch really well and do the best I could. We were letter F—for FAST! Well, not exactly. We did run pretty well, I suppose. Of course, if I’m honest, I was again disappointed with my performance. I led off with a low 55 (according to Chuck, 55.2), but I was hoping for something in the neighborhood of, well, 53.9. Too ambitious? Perhaps. I was fourth on the backline at the start. When the gun went off, I got jostled a bit, so I hung back and found myself near last. At the 100 mark, I passed a couple of guys and was suddenly in fourth behind Nate Sickerson, who was running on Southwest Sprinters’ B team. I was running relaxed. And then I wasn’t all of a sudden. The last 100 meters were far more difficult than they should have been given my fitness. I have lifted more this year than ever. I can’t say that it’s paid off. Maybe my periformis syndrome issues have simply taken their toll. I tried to get up on my toes.
2013 Penn Relays 4x400
I recall with envy the Delvin who ran 53.71 open last year and the Delvin who split 53.1 in 2009. I need to find that guy and ask him how he did it.
Newsflash: Penn Relays video (copied from my 5/5/13 post): A conservative analysis of the M40 4x400 video has revealed that I posted a sub-55 second leadoff leg, somewhere in the neighborhood of 54.7.
Thursday, April 23—Ran a mile or so with Bosley, my pooch, and then stretched a bit.
Wednesday, April 24, 2013
Week in review/week in preparation for Penn
Wed, 4/24—took the day off.
Tues, 4/23—Given that I did not arrive home from the airport until 12:15 AM, I wasn’t about to get up at 4:45 to workout! Instead my plan was to workout at Conestoga after work. One problem, however: there was a track meet. Plan B was to go home and workout at Westtown School. Another problem, though: there was a track meet. I went home, deciding that I would return to the track at about 6:00. I was in luck. The meet was over and it was me time! I settled on 3x100, followed by 3x150. I would use the 100s to warm up for the 150s. I did what has become my usual warm up: mile and a combination of dynamic stretching, drills, and static stretching. I used the first 100s as a pick-up, covering the distance in 13.8 in a slight headwind. The second would be a bit faster, 13.3. The third was supposed to be a relaxed sprint, which I did in 13.0. I was hoping to “relax sprint” to a 12.8.
I moved on to the 150s. The headwind subsided as I launched into the sprint over 19.3 seconds. The wind returned to slow me down a bit for my second one, a 19.7. I topped off the workout with a 100 instead of a 150. I wanted the 12.8, which I got! And I was fairly relaxed, too. This was my last track workout before Penn. I’ll probably go to the gym tomorrow (or just run around the flatter part of my neighborhood) to warm up and then stretch.
Mon, 4/22—Feeling the need to be productive, I emerged at 6:30 from the Comfort Inn, Grinnell, Iowa, and went for a run. I made my way down what was essentially a four lane state route and to the college campus. The run was slightly rolling and over a combination of gravel, grass and dirt. I went for a total of 5.6 miles or so. I covered the distance in 42:00…7:30 pace. I haven’t run that far all season, not that it’s that’s far!
Sunday, 4/21—left early in the morning to catch a plane with my son to Grinnell College in Iowa. Yes, Iowa.
Saturday, 4/20—I arrived at Widener well in advance of my event(s). The 1500 was being contested. I had plenty of time.
I got settled and met up with Bruce and Rob, having also bumped into youngsters Derrick and Lamar. The temperature was low-60s, but the wind, at times gusting, would likely be a factor.
After a little trepidation, I decided I would do the 400 and 200 instead of the 100 and 200. The 100 immediately followed the 400.
I initially felt a little sluggish during the warm up, which I did on the infield, but then I shook it off. I eventually checked in and found that I was in lane 1 in heat 4 of 6, with the heats arranged fastest to slowest.
I did a lot of dynamic stretching and a fair amount of static stretching. Also new to my routine were 70-80 meter accelerations on the turn, 5 of them actually. I did three of them in between the heats of the women’s 400, so they were in close proximity to my race. I have been finding more and more that I have to have an ample warm-up and that during a workout I don’t hit my stride until the 3rd or 4th repeat in a series. Thus, I need to simulate that on the track.
I was finally up. I tried to talk myself into the same game plan as last year, but I could sense that my heart and mind weren’t into it. And perhaps that’s why when the gun went off we were called back for a botched start. Someone has raised their hand to indicate they weren’t ready—and they weren’t seen by the starter. While that was the guy in lane 4, in a sense that was me.
At any rate, the gun went off and, as I made my way around the turn, I imagined myself catching the Lebanon Valley guy in lane 2. He would get second in the race some 40 seconds later, however. So much for that! I felt like I was losing track as early as the 200 mark. As I approached the 200 meter mark, I could sense that I didn’t feel fresh. In terms of physical exertion, I felt like I was at the 250 meter mark. I had passed two guys to my outside. Coming up the homestretch I didn’t feel strong; I got passed by one dude, as the last 40 meters took me about 6 seconds. I know because I was beaming at the clock. Not good, I know.
After a disappointing 54.97, I reconsidered whether I should do the 200. After cooling down with Rob and Bruce, I decided that I would still do it, that is, until Bruce scratched. Like a wimp, I followed suit.
I went home, calling it a day.
Fri, 4/19-I took the day off, figuring that I would be competing at Widener on Saturday.
Tues, 4/23—Given that I did not arrive home from the airport until 12:15 AM, I wasn’t about to get up at 4:45 to workout! Instead my plan was to workout at Conestoga after work. One problem, however: there was a track meet. Plan B was to go home and workout at Westtown School. Another problem, though: there was a track meet. I went home, deciding that I would return to the track at about 6:00. I was in luck. The meet was over and it was me time! I settled on 3x100, followed by 3x150. I would use the 100s to warm up for the 150s. I did what has become my usual warm up: mile and a combination of dynamic stretching, drills, and static stretching. I used the first 100s as a pick-up, covering the distance in 13.8 in a slight headwind. The second would be a bit faster, 13.3. The third was supposed to be a relaxed sprint, which I did in 13.0. I was hoping to “relax sprint” to a 12.8.
I moved on to the 150s. The headwind subsided as I launched into the sprint over 19.3 seconds. The wind returned to slow me down a bit for my second one, a 19.7. I topped off the workout with a 100 instead of a 150. I wanted the 12.8, which I got! And I was fairly relaxed, too. This was my last track workout before Penn. I’ll probably go to the gym tomorrow (or just run around the flatter part of my neighborhood) to warm up and then stretch.
Mon, 4/22—Feeling the need to be productive, I emerged at 6:30 from the Comfort Inn, Grinnell, Iowa, and went for a run. I made my way down what was essentially a four lane state route and to the college campus. The run was slightly rolling and over a combination of gravel, grass and dirt. I went for a total of 5.6 miles or so. I covered the distance in 42:00…7:30 pace. I haven’t run that far all season, not that it’s that’s far!
Sunday, 4/21—left early in the morning to catch a plane with my son to Grinnell College in Iowa. Yes, Iowa.
Saturday, 4/20—I arrived at Widener well in advance of my event(s). The 1500 was being contested. I had plenty of time.
I got settled and met up with Bruce and Rob, having also bumped into youngsters Derrick and Lamar. The temperature was low-60s, but the wind, at times gusting, would likely be a factor.
After a little trepidation, I decided I would do the 400 and 200 instead of the 100 and 200. The 100 immediately followed the 400.
I initially felt a little sluggish during the warm up, which I did on the infield, but then I shook it off. I eventually checked in and found that I was in lane 1 in heat 4 of 6, with the heats arranged fastest to slowest.
I did a lot of dynamic stretching and a fair amount of static stretching. Also new to my routine were 70-80 meter accelerations on the turn, 5 of them actually. I did three of them in between the heats of the women’s 400, so they were in close proximity to my race. I have been finding more and more that I have to have an ample warm-up and that during a workout I don’t hit my stride until the 3rd or 4th repeat in a series. Thus, I need to simulate that on the track.
I was finally up. I tried to talk myself into the same game plan as last year, but I could sense that my heart and mind weren’t into it. And perhaps that’s why when the gun went off we were called back for a botched start. Someone has raised their hand to indicate they weren’t ready—and they weren’t seen by the starter. While that was the guy in lane 4, in a sense that was me.
At any rate, the gun went off and, as I made my way around the turn, I imagined myself catching the Lebanon Valley guy in lane 2. He would get second in the race some 40 seconds later, however. So much for that! I felt like I was losing track as early as the 200 mark. As I approached the 200 meter mark, I could sense that I didn’t feel fresh. In terms of physical exertion, I felt like I was at the 250 meter mark. I had passed two guys to my outside. Coming up the homestretch I didn’t feel strong; I got passed by one dude, as the last 40 meters took me about 6 seconds. I know because I was beaming at the clock. Not good, I know.
After a disappointing 54.97, I reconsidered whether I should do the 200. After cooling down with Rob and Bruce, I decided that I would still do it, that is, until Bruce scratched. Like a wimp, I followed suit.
I went home, calling it a day.
Fri, 4/19-I took the day off, figuring that I would be competing at Widener on Saturday.
Thursday, April 18, 2013
no workout
Thurs, 4/18-early AM workout. On tap was the workout I had planned for yesterday: 2-3 x 200, 150, 100. I felt flat, sluggish and diminished. I had a pedestrian start to the workout and a solid finished. Handoffs practice at Franklin Field in evening. Did some starts as well.
Wed, 4/17--no workout.
Tues, 4/16-lift in early AM.
Wed, 4/17--no workout.
Tues, 4/16-lift in early AM.
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