FD

Sun, June 16-Father's Day.

I went for a little FD run today on the canal trail. It had been a while since I had run there, and I was craving a nice, flat 4-miler. On this recovery run, I went 32:20 (8:45, 8:10, 7:50, 7:35).

playbook

Sat, June 15-

Met up with a few teammates at Germantown Academy for a pre-Father's Day workout. On tap for Ricky Goettel and me was 2x300m at 90-95% race pace, with a 10-12 min rest, followed by 2x150m pickups...with a 4:00 break between efforts. This was taken from the John Curtis playbook.

run 1: 300m: 40.7 on me; 37.9 on Ricky!
run 2: 300m: 40.2 on me; 38-high on Ricky!

150m pick-ups. To see how I feel, the idea for the first one was to go 8.0 for the first 50m, 7.5 for the second 50, 7.0 for the third 50.

150m #1: 22.2
150m #2: 21.2 (7.5, 7.0, 6.5)

Argh and Ouch, but a confidence boost

Fri, June 14-

Did an easy 4M in 32:00.

Thurs, June 13-

Just lifted a little.

Wed, June 12-

Arrived to campus this morning at 6:30 for a 2x400 breakdown. Per John's instructions, I was supposed to run 250m in 33/34 seconds, rest for one minute, then hammer a 150m in 22 sec. Take a 12-minute rest, then do it again!

I warmed up pretty well and used the Booster 2. After I shook off the nerves, I was ready.

Set 1:
250 in 33.7 (13/27/33.7)
150 in 21.7

Set 2:
250 in 33.5
150 in 22.5 (argh)

Argh and Ouch, but a confidence boost.

It was a short but might workout. 33.7 and 33.5 are in the 53-range. John and I need to do this workout together, so that we can hit 33-flat and 21-flat.

I should also try the Michael Johnson version. According to speedendurance.com,

One of the toughest workouts in my mind are split workouts. 

An example is a split 400m: run 200m at near top speed, rest 1 minute, then run another 200m with whatever you’ve got.

This workout could also be a 300m broken down as 3 x 100m (rest 1 minute).  Or a Split 500m in the spring (300m, rest, 200m)

Any way you slice it, it’s gonna hurt like hell.

His workout was 3 sets of split 400’s:  run 300m, 1 min break, then run 100m. (5 min rest between runs)

In the workout, his 300m split was 37 or 38 seconds (83-85% speed) achieving the last 100m in 11.2 to 11.3.

By training his body, he learned how to adapt and be familiar with the last 100m.

Tues, June 11

4M slow. 33:20

Mon, June 10

Tired legs. Went to Y for 3 x (6:00 run on treadmill at 7.1 setting + 4:00 stretch/lift)

Otherwise pedestrian

Sun, June 9-

After a so-so showing at Widener yesterday, I decided to flog myself with a workout: 3x400 in a target of 60 sec, with a 10-min rest between efforts.

70 degrees, mild wind.

61-low
60-low
59-mid

Sat, June 8

I headed to Widener today for the MidAtlantic Championship Meet, a combined meet featuring youth, masters, and open categories. Given last year's debacle, I figured I'd arrive later this year rather  than wait three hours before competing. As luck would have it, I arrived too late. I had already completely missed the 400, and the competitors for the 100 had been checked in and were in heats at the start area. There was no way I could warm up and stretch in 15 minutes. Thus, I decided to bag the event and focus on the 200. I warmed up and tried to keep loose for what became a couple of hours. We did not race until 2:45. So, just as the meet had sped up earlier in the day, it seemed to slow by 1:30.

At any rate, I had lane 6 with three guys to my inside and one to my outside in lane 8. While I won the race, the time of 25.53 was an improvement over my time at the Garden State Twilight Meet but otherwise pedestrian.

Fri, June 7

Took off

Thurs, June 6

Took off

all curve

Wed, 6/5/19-

Did 7x100 on the track.
100, walked back 50, 100, then walked back 50m, etc. Supposed to be at 400m race pace.
back straight-14.3
mid-back straight to mid curve-13.7
all curve-13.6
top of curve to mid straight-13.5
all homestretch-13.3
mid-homestretch to mid-curve-13.4
all curve-12.5

Time to get in some sprint drills!

Tues, 6/4-

Tired legs. Went to Y for 3 x (6:00 run on treadmill at 7.1 setting + 4:00 stretch/lift)

Mon, 6/3-

Easy 3.75M in 29:00.


Great Sprint Drills

dirty

June 2, 2019-

Went to Hillsborough HS's track at 10:45 on this 80-degree partly sunny morning for none other than an interval workout. I thought about repeating my workout from Thursday. Instead I opted for the dirty dozen: 12x150, with 3:00 rest/250 walk.

The target for the first four was 23-mid (goal 800m pace); the target for the second four was 21-mid (pace of last 150 of 400 race); the target for the third was 19-mid (pace of first 150 of 400m race).

Set 1: 23.5, 24.1, 23.1
Set 2: 21.9, 21.5, 21.4, 21.6
Set 3: 19.9, 19.5, 19.7, 19.6 (took 3:15 rest)

June 1, 2019.

Did an easy 2M (16:40) around the YMCA neighborhood at 6:45AM before heading to the board meeting.