Thursday-ran around downtown for 25 min.
Wednesday--Chicago. Magnificent Mile!
I hit the treadmill for a few 400m repeats. While the treadmill was the kind that could go extremely fast (better than 4:30 mile pace), it took so long to get going. For instance, I'd reach the 200 at 45 seconds. My runs started at 80 and quickened to 75.
Fast treadmill running can be a drag.
Friday, April 18, 2014
Tuesday, April 15, 2014
I think I forgot
Tuesday, 4/15--Ran about 4.5M around downtown Chicago.
Monday, 4/14--Chicago. Ran a couple of easy repeat miles on the treadmill in the fitness center while watching a true crime show.
Sunday, 4/13--Ran to the Y (28:50), lifted both upper and lower body (25:00) and then ran back home (27:50). I think I forgot how hilly that run is. 7.4M or 7.5M
Monday, 4/14--Chicago. Ran a couple of easy repeat miles on the treadmill in the fitness center while watching a true crime show.
Sunday, 4/13--Ran to the Y (28:50), lifted both upper and lower body (25:00) and then ran back home (27:50). I think I forgot how hilly that run is. 7.4M or 7.5M
Saturday, April 12, 2014
I hadn't yet eaten, but that's no excuse.
Saturday, 4/12-
Teammate Daryl Johnson came over from NJ to do a workout with me. At just after 9AM we headed to Westtown School's track for what was supposed to be a moderate workout. On the ride there we gabbed about what we had in mind. I took his lead. He'd do 2-3 300s in 47/48, 2-3 200s in 28/29, and 2-3 100s in 14/15. I decided that I would tack on an extra 100 to the 300s and 200s and do the 100s in sub-13. We had planned for 5:00 between each of the longer intervals; and 3:00 between the shorter intervals.
We took some time to warm up. I suppose Daryl needed to get acclimated. When all was said and done, we began the workout at 10:00. I felt myself getting hungry.
I tucked in behind Daryl as he did his 300s and 200s.
400 #1: Daryl crossed the 200 in 31 and reached the 300 in 47. I kept chugging and hit 63-high for the 400.
6:30 rest
400 #2: Daryl crossed the 200 in 30 and reached the 300 in 46. I kept chugging and hit 62-high for the 400.
6:30 rest
400 #3: Daryl crossed the 200 in 30 and reached the 300 in 47. I kept chugging and hit 63-low for the 400.
6:30 rest
300 #1:Daryl crossed the 200 in 28. I kept chugging and hit 44-mid for the 300.
4:30 rest
300 #2: On account of having to run into lane 2 to avoid plowing down the kids who suddenly emerged in lane 1, Daryl hit the 200 in 30. I reached the 300 in 46-low.
4:30 rest
100 #1: 13.1
3:30 rest
100 #2: 12.9
3:30 rest
100 #3: 12.8
3:30 rest
100 #4: 13.0 (heavy legs)
Daryl captured his own times for his 100s, which were in the 13s.
I was happy to see the 400 times, but I was a little disappointed that I was as tired as I was afterwards. I hadn't yet eaten, but that's no excuse. Great work, Daryl.
This day last year I did 8x300, some in 47 and some in 52. I believe I took 3:00-3:30 between repeats. I'd like to give this workout a shot, except I'd like to try for 45s and 50s.
Teammate Daryl Johnson came over from NJ to do a workout with me. At just after 9AM we headed to Westtown School's track for what was supposed to be a moderate workout. On the ride there we gabbed about what we had in mind. I took his lead. He'd do 2-3 300s in 47/48, 2-3 200s in 28/29, and 2-3 100s in 14/15. I decided that I would tack on an extra 100 to the 300s and 200s and do the 100s in sub-13. We had planned for 5:00 between each of the longer intervals; and 3:00 between the shorter intervals.
We took some time to warm up. I suppose Daryl needed to get acclimated. When all was said and done, we began the workout at 10:00. I felt myself getting hungry.
I tucked in behind Daryl as he did his 300s and 200s.
400 #1: Daryl crossed the 200 in 31 and reached the 300 in 47. I kept chugging and hit 63-high for the 400.
6:30 rest
400 #2: Daryl crossed the 200 in 30 and reached the 300 in 46. I kept chugging and hit 62-high for the 400.
6:30 rest
400 #3: Daryl crossed the 200 in 30 and reached the 300 in 47. I kept chugging and hit 63-low for the 400.
6:30 rest
300 #1:Daryl crossed the 200 in 28. I kept chugging and hit 44-mid for the 300.
4:30 rest
300 #2: On account of having to run into lane 2 to avoid plowing down the kids who suddenly emerged in lane 1, Daryl hit the 200 in 30. I reached the 300 in 46-low.
4:30 rest
100 #1: 13.1
3:30 rest
100 #2: 12.9
3:30 rest
100 #3: 12.8
3:30 rest
100 #4: 13.0 (heavy legs)
Daryl captured his own times for his 100s, which were in the 13s.
I was happy to see the 400 times, but I was a little disappointed that I was as tired as I was afterwards. I hadn't yet eaten, but that's no excuse. Great work, Daryl.
This day last year I did 8x300, some in 47 and some in 52. I believe I took 3:00-3:30 between repeats. I'd like to give this workout a shot, except I'd like to try for 45s and 50s.
Friday, April 11, 2014
I must've been decelerating instead
Friday--took off
On Thursday, --5:45 AM moderate track workout. Cold morning--37 degrees, unlike last Thursday's 50 degrees when I did the same workout
On Thursday, --5:45 AM moderate track workout. Cold morning--37 degrees, unlike last Thursday's 50 degrees when I did the same workout
Left home at 5:35
Warmed up 1.0 mile and stretched.
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 3:00 minutes/250m walk between each.
1st effort: 23.2. Oops. Flat
2nd: 22.3. Better, more pop.
3rd: 21.2. Nice. I began to work on shortening my stride and hitting the track with as many steps as possible sort of.
4th: 21.6 Good.
5th: 20.9 Hmm
6th: 20.5
7th: 19.6
8th: 20.4 The oddest thing happen. As I lifted coming down the straightaway, I assume I was accelerating. I must've been decelerating instead. I did not necessarily feel like I exhausted the tank.
I think that I can go faster by a .25-.5 second or so with better weather conditions and if I do this workout later in the day.
Thursday, April 10, 2014
just about the pace
Wednesday--went to the Y at 5:30AM. My workout:
5:00 on the donut track
5:00 arms and legs machines
5:00 on the treadmill at 6:30 pace
5:00 arms and legs machines
5:00 on the donut
5:00 arms and legs machines
5:00 on the treadmill at about 6:10 pace
5:00 arms and legs machines
Tuesday--Left home at 5:25 for a 5:50 workout at Henderson HS. The workout was 5x1000 with a 200m jog in-between repeats. I opted for 5x800 instead and a little more rest (i.e., a slow 200 jog). My 800s were just about the pace of the top group's 1000s.
2:50, 2:50, 2:51, 2:50, 2:40.
Monday-Went to the Y for leg work only.
5:00 on the donut track
5:00 arms and legs machines
5:00 on the treadmill at 6:30 pace
5:00 arms and legs machines
5:00 on the donut
5:00 arms and legs machines
5:00 on the treadmill at about 6:10 pace
5:00 arms and legs machines
Tuesday--Left home at 5:25 for a 5:50 workout at Henderson HS. The workout was 5x1000 with a 200m jog in-between repeats. I opted for 5x800 instead and a little more rest (i.e., a slow 200 jog). My 800s were just about the pace of the top group's 1000s.
2:50, 2:50, 2:51, 2:50, 2:40.
Monday-Went to the Y for leg work only.
Sunday, April 6, 2014
Millersville Metrics...They made my day
Sunday--Did a recovery run of 4.8M on
the XC course. 37:15.
:30 (.05) to get to the course
12:40 (13:10)--loop 1 (1.57M)
12:00 (25:10)--loop 2 (1.57M)
11:50 (37:00)--loop 3 (1.57M)
:25 (.05) to get back to the back
of my driveway
4.8M
Later in the day, I went to the Y with my wife for another mile and upper body work.
5.8M
Later in the day, I went to the Y with my wife for another mile and upper body work.
5.8M
April 6, 2014
Millersville Metrics.
I left home at 8:45 and arrived at 10:00
for an 11:15 race. I warmed up a bit on this windy, barely 50-degree
morning. To keep warm, I spent a fair amount of time in and out of
the bathroom where there was a warm vent.
I checked in at about 10:30 and learned
that I was assigned heat 12, lane 5. I did a number of strides and
30-meter dashes on the opposite side of the track, joining a number of
other guys. I was disturbed by a group from the stands whom I scarcely
heard say something along the lines that "an old man was out there joining
in." Although I felt a little self-conscious as a result of their
heckling, I would not let them deter me.
I specifically returned to the space
under the stands for a little heat and protection from the elements. By
the time I made my way to the starting line, the 8th heat was up on the line.
I began to get myself together, mindful that I had but a few minutes
until showtime. I took off some of my gear during the 10th heat and
the rest of the gear during the 11th heat. My heat was now on deck.
I set my blocks and practiced a
couple of starts.
Setting my blocks
Setting my blocks still
Me after a practice start
I was ready. The gun went off. My start was okay, but I came up too soon. Start of the 100m Millersville
I had some decent lift, but not quite what I was hoping for entirely. I finished a close 5th in my heat of 7. 12.10. Not the 11.99 I was hoping for, but I'll take it for now as a new club record. I placed 76th out of the 109 entrants.
100 meters Millersville
I hemmed and hawed about whether I was going to do another event. The wind was discouraging. I knew that I didn't really want to run laps in it. Soon after the race, I left Millersville to drive up to The Hill School in Pottstown 80 minutes away to see my daughter compete in the 4x100 and 4x200. Once I saw how quickly her meet was progressing, I figured I might have a shot at returning to Millersville to race in the 200. Remembering that I had bumped into Phil Reilly at the meet, I hit up my teammates for his number and gave him a call. He agreed to check me in for the 200. He did, but heat and lane assignments would be assigned later, just before the race. I drove back to Millersville, my legs stiffening with every mile.
Setting my blocks
Setting my blocks still
Me after a practice start
I was ready. The gun went off. My start was okay, but I came up too soon. Start of the 100m Millersville
I had some decent lift, but not quite what I was hoping for entirely. I finished a close 5th in my heat of 7. 12.10. Not the 11.99 I was hoping for, but I'll take it for now as a new club record. I placed 76th out of the 109 entrants.
100 meters Millersville
I hemmed and hawed about whether I was going to do another event. The wind was discouraging. I knew that I didn't really want to run laps in it. Soon after the race, I left Millersville to drive up to The Hill School in Pottstown 80 minutes away to see my daughter compete in the 4x100 and 4x200. Once I saw how quickly her meet was progressing, I figured I might have a shot at returning to Millersville to race in the 200. Remembering that I had bumped into Phil Reilly at the meet, I hit up my teammates for his number and gave him a call. He agreed to check me in for the 200. He did, but heat and lane assignments would be assigned later, just before the race. I drove back to Millersville, my legs stiffening with every mile.
I warmed up when I arrived. I felt
stiff, especially in, well, the gluteus. I learned that I would be in heat
8, lane 3. Not bad, I thought. I got out reasonably well, thinking
that I was eating into the stagger of the guy in lane 4. Not.
Actually, the guy to my inside was eating into mine. Coming off the
turn and into the straightway, I could feel the wind smack me right in the
face. My 24.76 showed as much. (If the wind registered as a
tailwind, I'm not sure how!) 73rd out of 94 runners.
Marquis Weeks and Dante Coles
I bumped into Marquis Weeks and Dante Coles while I was at the meet. It was great seeing these two guys I coached when I was a teacher at Conestoga HS in the 1990s and in my 20s. In some ways, it seems so long ago; in other ways, it seems like yesterday. Of course, I've seen these guys often over the years, especially Dante, but I had not been in the "track competition environment" together with the two of them in some time. I still remember when they were on my team and just learning how to run...well. They had good ability, but I needed to hone their skills. The honing led to a 42.64 4x100 and sub 11-second 100 meter and low 22-second 200 meter times for both of them. Marquis would split 48-something in the 4x400 and Dante would jump 21 feet. Marquis would make his way to UVa and to the NFL. Beyond their athleticism, they are great guys with big hearts. I really appreciated seeing them and was moved by the kind things they--and others--said about me on Facebook. They made my day.
Marquis Weeks and Dante Coles
I bumped into Marquis Weeks and Dante Coles while I was at the meet. It was great seeing these two guys I coached when I was a teacher at Conestoga HS in the 1990s and in my 20s. In some ways, it seems so long ago; in other ways, it seems like yesterday. Of course, I've seen these guys often over the years, especially Dante, but I had not been in the "track competition environment" together with the two of them in some time. I still remember when they were on my team and just learning how to run...well. They had good ability, but I needed to hone their skills. The honing led to a 42.64 4x100 and sub 11-second 100 meter and low 22-second 200 meter times for both of them. Marquis would split 48-something in the 4x400 and Dante would jump 21 feet. Marquis would make his way to UVa and to the NFL. Beyond their athleticism, they are great guys with big hearts. I really appreciated seeing them and was moved by the kind things they--and others--said about me on Facebook. They made my day.
Saturday, April 5, 2014
Imagine This
My plan for the week was--
Mon 3/31-6.45M--3 Rustin loops
Tues 4/1-workout at Henderson
Wed 4/2-easy lift at Y
Thurs 4/3-3x150--21s, 20s, 19s; 3x100 in 12
Fri-take the day off
Sat-meet at Millersville
I didn't quite accomplish this.
I did take the take Friday off.
On Thursday, --5:45 AM moderate track workout. Pretty good morning. Little wind and 50 degrees!
On Tues, I went to WC Henderson HS to join dozens of others for the workout. I opted to do the second workout option: 8x600 with a 200m jog between each repeat. I mostly did the workout solo, although I fell in behind the increasingly elite marathon guys doing 1000s just to keep myself honest. My 600s ranged from 2:10-2:00.
On Monday at 5:45 AM, I managed only a sluggish 4.3M in 33:30. My legs feels heavy from yesterdays 4x1M. Maybe I should have taken off Sunday side I had competed on Saturday.
Mon 3/31-6.45M--3 Rustin loops
Tues 4/1-workout at Henderson
Wed 4/2-easy lift at Y
Thurs 4/3-3x150--21s, 20s, 19s; 3x100 in 12
Fri-take the day off
Sat-meet at Millersville
I didn't quite accomplish this.
I did take the take Friday off.
On Thursday, --5:45 AM moderate track workout. Pretty good morning. Little wind and 50 degrees!
Left home at 5:35
Warmed up 1.0 mile and stretched.
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 2:30 minutes/100m walk and 150m jog between each. Took 3:00 before #s 7 and 8.
1st effort: 22.6. I felt decent
2nd: 22.3. Better, more relaxed.
3rd: 22.0. Oops. Time to make up for that
4th: 20.8 Good.
5th: 20.4
6th: 20.2
7th: 19.7
8th: 19.3 I did not necessarily feel like I exhausted the tank
I think that I can go faster by a .25-.5 second or so with better weather conditions and if I do this workout later in
the day.
Could it be, then, that I can reach break the 19-second barrier
after all? The last time I did was 5 years ago, I think.
An 18 would be a real confidence booster.
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--19.50 sec
2nd 150--19.50 sec
last 100--14 sec = 53.00 (open)
Imagine
this: 19.00, 19.50, 14 ...52.5 (split)
On Tues, I went to WC Henderson HS to join dozens of others for the workout. I opted to do the second workout option: 8x600 with a 200m jog between each repeat. I mostly did the workout solo, although I fell in behind the increasingly elite marathon guys doing 1000s just to keep myself honest. My 600s ranged from 2:10-2:00.
On Monday at 5:45 AM, I managed only a sluggish 4.3M in 33:30. My legs feels heavy from yesterdays 4x1M. Maybe I should have taken off Sunday side I had competed on Saturday.
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