March 9, 2019-
On this 48-degree afternoon, I made my way to Hillsborough HS's track for a workout. While snow was piled high all around the school, the track was mostly clear.
On tap today was:
600m in 1:39 (16.5 seconds/100m)
500m in 1:20 (16.0 seconds/100m)
400m in 1:02 (15.5 seconds/100m)
300m in :45 (15.0 seconds/100m)
200m in :29 (14.5 seconds/100m)
100m in :14
The idea was to take 6 min rest after the 600, 5 min rest after the 500, 4 min rest after the 400, and so forth.
I didn't feel especially bumped today, and it showed.
400 meter into my 600, I realized I had shot too high. I would stop at the 500 in 1:23 and reassess things. My new paces would be:
500m in 1:23.5 (16.5 seconds/100m)
400m in 1:04 (16.0 seconds/100m)
300m in :45 (15.5 seconds/100m)
200m in :30 (15.0 seconds/100m)
100m in :14.5
Actual:
500m in 1:23-high
400m in 1:04-low
300m in :47-low
200m in :30-low
100m in :14-low
I did not feel strong in the workout. Bummer!
Saturday, March 9, 2019
I need to work on my VO2 max.
Friday, 3/8-took off
Thurs, 3/7-treadmill times: mile in 8:29 (7.1), mile in 7:27 (8.1), mile in 6:38 (9.1), mile 5:59 (10.1).
Wed, 3/6-4x800 on treadmill...setting on 10.1 with 3:00 rest. 2:51s.
Tues, 3/5-8:30 Mile on treadmill, stretch, followed by three miles outside in (23:00) 7:50, 7:40, 7:30.
I need to work on my VO2 max.
Thurs, 3/7-treadmill times: mile in 8:29 (7.1), mile in 7:27 (8.1), mile in 6:38 (9.1), mile 5:59 (10.1).
Wed, 3/6-4x800 on treadmill...setting on 10.1 with 3:00 rest. 2:51s.
Tues, 3/5-8:30 Mile on treadmill, stretch, followed by three miles outside in (23:00) 7:50, 7:40, 7:30.
I need to work on my VO2 max.
Tuesday, March 5, 2019
JDL Fast Track
Monday, 3/4-Took day off. En route home....after a canceled flight the night before.
Sunday, 3/3-Today was my "tough" day. I had a pretty good warmup, but I was not feeling my best. With only five in my heat, we did a waterfall start. I was next to Mark Williams. Mark exploded at the gun. I was relaxed and figured I'd play things by ear, knowing I was in no shape for a terrific race. I hit 32-low at the 200. As I hit the 400-meter mark, I saw 65. Mark crossed in 58.xx seconds. Crazy! I saw 1:38/1:39 at the 600. I was dragging, but I figured I had third in the bag if I could only catch the guy in front of me. Nope. He wound up having a 33-second last lap compared to my worst-ever 36. I could feel myself tire and dropped a 2:15.98, a significant disappointment. I know I'm not in great shape, but I should've been able to crack 2:10.
M45-49 800M
http://finishtiming.trackscoreboard.com/#/results/meet/201900020/event/109/Final
I tried to get over the 800 and made my way, mentally, to the 4x400. The lineup was Chuck K, Brock B., me, and Rob S. With five teams in the race, I knew it would be a fun one. After a huge sowing in the pentathlon, we were asking a lot of Chuck K. The same was true of Brock, who competed in the 3000, mile, 4x200, and 800, and Rob, whose knee was barely functional. We were hobbling. Chuck hung in there and tried to keep it close. He handed off about 30-35 meters behind second-place TNT. Brock closed the gap to within about 20-25 meters. In a near repeat of last year's battle with Kyle Lanier, I was less aggressive than I usually am. By the 200 mark, I had come within 15 meters. Coming off the turn and onto the backstretch, I went for it. I pushed to within about 10 meters, and then held to get within seven. I probably posted 56, nothing special. Rob brought it home for us, finishing up with a wince here and there.
M40 4x400
http://finishtiming.trackscoreboard.com/#/results/meet/201900020/event/203/Final
After a tough weekend, I was ready to go home. I could've done better: I could've won an event! But, I goofed. I hope I haven't missed my window of opportunity. While I was slightly disappointed, I was happy to have had the time to spend doing what I love with some of my favorite guys!
Saturday, 3/2-Today was more of a relaxed day. After stopping by to see some 60m dash action (Wayne did very well), I headed back to the hotel room to hang out.
I was excited for the non-club 4x200 (Baynes, Dinkins Sr, Butler, Schwartz). Andre form Mass Velocity would lead off, I'd run second, Brock third, and Rob fourth. We were in a four-team race, although we were the only team in the 40-44 age group, thanks to Brock, the youngster. Andre handed me the baton in third. I stumbled out into lane 5, on account of overcompensating for my lane violation in the 400 the day before. "Good sport Brock" and Rob brought it home 1:46.39, about what I expected.
M40 Non-Club 4x200
http://finishtiming.trackscoreboard.com/#/results/meet/201900020/event/302/Final
Friday, 3/1--I had a nice breakfast.
Today was my 400 day. I had lane 4, the one I wanted. To my left was George Joachim; to my right were Jason Rhodes and Mark Williams. I figured I'd catch Jason on take the backstretch. I wouldn't repeat the mistake I made last year when Mark got out hard and I got out too slow. I found myself pulling even with Jason pretty easily. Thus, I thought I was moving well. I was in the lead before the breakpoint and in control of the race thereafter. I could feel Mark try to pass on the outside at the 200; I held him off. The same was true on the backstretch. Coming up the homestretch I started to press. I tightened up, and George from Southwest took both Mark and me at the line. I could've, and should've, won the race, particularly given the time. My 56.22 will never do!
M45-49 400M
http://finishtiming.trackscoreboard.com/#/results/meet/201900020/event/97/Final
Sunday, 3/3-Today was my "tough" day. I had a pretty good warmup, but I was not feeling my best. With only five in my heat, we did a waterfall start. I was next to Mark Williams. Mark exploded at the gun. I was relaxed and figured I'd play things by ear, knowing I was in no shape for a terrific race. I hit 32-low at the 200. As I hit the 400-meter mark, I saw 65. Mark crossed in 58.xx seconds. Crazy! I saw 1:38/1:39 at the 600. I was dragging, but I figured I had third in the bag if I could only catch the guy in front of me. Nope. He wound up having a 33-second last lap compared to my worst-ever 36. I could feel myself tire and dropped a 2:15.98, a significant disappointment. I know I'm not in great shape, but I should've been able to crack 2:10.
M45-49 800M
http://finishtiming.trackscoreboard.com/#/results/meet/201900020/event/109/Final
M40 4x400
http://finishtiming.trackscoreboard.com/#/results/meet/201900020/event/203/Final
After a tough weekend, I was ready to go home. I could've done better: I could've won an event! But, I goofed. I hope I haven't missed my window of opportunity. While I was slightly disappointed, I was happy to have had the time to spend doing what I love with some of my favorite guys!
Saturday, 3/2-Today was more of a relaxed day. After stopping by to see some 60m dash action (Wayne did very well), I headed back to the hotel room to hang out.
I was excited for the non-club 4x200 (Baynes, Dinkins Sr, Butler, Schwartz). Andre form Mass Velocity would lead off, I'd run second, Brock third, and Rob fourth. We were in a four-team race, although we were the only team in the 40-44 age group, thanks to Brock, the youngster. Andre handed me the baton in third. I stumbled out into lane 5, on account of overcompensating for my lane violation in the 400 the day before. "Good sport Brock" and Rob brought it home 1:46.39, about what I expected.
M40 Non-Club 4x200
http://finishtiming.trackscoreboard.com/#/results/meet/201900020/event/302/Final
Friday, 3/1--I had a nice breakfast.
Today was my 400 day. I had lane 4, the one I wanted. To my left was George Joachim; to my right were Jason Rhodes and Mark Williams. I figured I'd catch Jason on take the backstretch. I wouldn't repeat the mistake I made last year when Mark got out hard and I got out too slow. I found myself pulling even with Jason pretty easily. Thus, I thought I was moving well. I was in the lead before the breakpoint and in control of the race thereafter. I could feel Mark try to pass on the outside at the 200; I held him off. The same was true on the backstretch. Coming up the homestretch I started to press. I tightened up, and George from Southwest took both Mark and me at the line. I could've, and should've, won the race, particularly given the time. My 56.22 will never do!
M45-49 400M
http://finishtiming.trackscoreboard.com/#/results/meet/201900020/event/97/Final
Thursday, February 28, 2019
Short run
Thurs, 2/27-Took off AM.
Wed, 2/26-Went to Y, did an 8:20 mile, then stretched for about 10 min.
Tues, 2/25-Headed to campus this morning, arriving at about 6:30 for brief workout of 3x150 (2:30 rest between efforts) and 3x100 (2:00 rest between efforts).
The 150s were meant to simulate the final 150 of the 400 (21-high), although they wound up being a bit slower (22-mid) on this 20-degree day.
The 100s were supposed to be in 14-mid, 13-mid, and 12-mid. I ran 13-mid, 13-low, 12-high.
Mon, 2/24-took off
Sun, 2/23-Went to Skillman Park for a short run of 2.94 (in 22:20)
Wed, 2/26-Went to Y, did an 8:20 mile, then stretched for about 10 min.
Tues, 2/25-Headed to campus this morning, arriving at about 6:30 for brief workout of 3x150 (2:30 rest between efforts) and 3x100 (2:00 rest between efforts).
The 150s were meant to simulate the final 150 of the 400 (21-high), although they wound up being a bit slower (22-mid) on this 20-degree day.
The 100s were supposed to be in 14-mid, 13-mid, and 12-mid. I ran 13-mid, 13-low, 12-high.
Mon, 2/24-took off
Sun, 2/23-Went to Skillman Park for a short run of 2.94 (in 22:20)
Saturday, February 23, 2019
It's nice to meet your acquaintance.
Feb 23, 2019
I took to the Y to warm up and stretch on this 35-degree morning. I then went to Hillsborough HS track to do 12x150 with 2:30 minute rest. My goal pace was 3@23, 3@22, 3@21, and 3@20. I scarcely managed this with...23-high, 24-low, 22-mid, 22-mid, 23-low, 23-low; 21-mid, 21-mid, 21-low, 20-mid, 20-mid, 19-high. I felt like I hadn't been on the track in a while. Track: It's nice to meet your acquaintance.
I took to the Y to warm up and stretch on this 35-degree morning. I then went to Hillsborough HS track to do 12x150 with 2:30 minute rest. My goal pace was 3@23, 3@22, 3@21, and 3@20. I scarcely managed this with...23-high, 24-low, 22-mid, 22-mid, 23-low, 23-low; 21-mid, 21-mid, 21-low, 20-mid, 20-mid, 19-high. I felt like I hadn't been on the track in a while. Track: It's nice to meet your acquaintance.
Machines
Fri, 2/22-took off
Thurs, 2/21- 3 x (mile + lift). Treadmill. Miles: 8:30, 8:00, 7:30
Wed, 2/20- 3 x (6:00 + lift). Treadmill. Mile paces: 8:30, 8:00, 7:30.
Tues, 2/19-Did a hard workout in the evening b/c tomorrow's meet at Monmouth was postponed to Thursday.
Treadmill: 7 x 300m (or .186M), followed by 600m in same pace. 2:00 rest between 300s; 4:00 rest between 300s and 600.
Even though of the same brand and type, the machines at the Y aren't as sharp as the ones I used in the hotel in Boston. I tried three different machines, which took, on average, about two more seconds to get up to top speed, 14.0. I was hoping these machines reached 15.0.
Thus, my 300s were 50 seconds, with the 600 in 1:39.
Mon, 2/18-off
Thurs, 2/21- 3 x (mile + lift). Treadmill. Miles: 8:30, 8:00, 7:30
Wed, 2/20- 3 x (6:00 + lift). Treadmill. Mile paces: 8:30, 8:00, 7:30.
Tues, 2/19-Did a hard workout in the evening b/c tomorrow's meet at Monmouth was postponed to Thursday.
Treadmill: 7 x 300m (or .186M), followed by 600m in same pace. 2:00 rest between 300s; 4:00 rest between 300s and 600.
Even though of the same brand and type, the machines at the Y aren't as sharp as the ones I used in the hotel in Boston. I tried three different machines, which took, on average, about two more seconds to get up to top speed, 14.0. I was hoping these machines reached 15.0.
Thus, my 300s were 50 seconds, with the 600 in 1:39.
Mon, 2/18-off
Monday, February 18, 2019
eventually
Sun 2/17/19-Run at Skillman Park. 5.65M in 42:12. (7:28/M pace). Started at 7:53, then dropped to 7:39, then dropped to 7:34, then to 7:14, eventually to sub-7:00 for the last stretch (.65M)
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