Sun, 1/5-
Went to Y, warmed up with 8:00 mile, stretched some. Did 5x60 sec with machine set to 11.6 (.18M). 2 min rest. Used tension bands: 3 x :30 (100 steps). 30 sec rest. Lifted. Jump rope: 3 x 20 sec on/10 sec off.
Sat, 1/4
Went to Y, warmed up with 8:25 mile, stretched some. Did 2 x :90 sec. :90 rest. Lifted.
Fri, 1/3
Went to Y, warmed up with 8:25 mile, stretched some. Lifted. Used tension bands: 5 x :30 (100 steps)..
Thurs, 1/2
Went to Y, warmed up with 8:25 mile, stretched some. Lifted.
Sunday, January 5, 2020
Wednesday, January 1, 2020
NOT AGAIN!
Wed, 1/1-Went to the Y, biked 4 miles, and did a few hamstring exercises.
Tues, 12/31-Went to the Y, biked 4 miles, and lifted a little.
Mon, 12/30
Wayne and Bruce met at my house to pick me up at about 3:30, so that we could head to The Armory for Sprint Night,
Our goal was to arrive at the venue at 5:00, as the 60m hurdles was scheduled for 6:00, with Wayne's 60m right after. When we arrived, we met up with several of our other teammates, some trickling in hours later. All told, there were about 10 of us (Chuck S., John Curtis, Phil L., Ross, Jacques L., newcomer Rob Ciervo, in addition to the ones named above).
Preregistered, I checked in, and then I checked my name on the competitors' sheets to declare my intention to run both the 400 and 200.
I sat around for a while and then decided to warm up. I stretched for a while as the 60mh and 60m were being contested. With a few minutes before the start of the women's 400, I decided to do some strides and sprints.
I felt pretty good!
When I checked in, I saw that I was in lane 2 in heat 8. John Curtis was in lane 5.
The gun went off, and I was out pretty well. As I heard the announcer call my name, I ran with confidence, at least over the first 200, timed in 26.18. I led the race through about 330m. On account of a weak last 100 meters, I was passed by one runner with 60 meters to go and another with five meters to go. My last 100 must've been 16 seconds! My overall splits were 26.18/30.77 for 56.97.
While I was able to walk off the run, I was disappointed.
But it was onto the 200. I would have lane 2 again, this time heat 12, with Jacque, John and Ross to my outside.
As the gun went off, I felt flat. I felt my right hamstring pinch me 50 or so meters into the race. Caught by surprised, I thought I was mistaken. As I slowed, I knew I had not made a mistake. I pulled up on the backstretch, at the 75-meter mark. I had injured my hamstring again...for real, a repeat of last year's debacle. I was a DNF...again! NOT AGAIN!
Sun, 12/29-went to the Y, warmed up, stretched.
Sat, 12/28-went to the Y, warmed up, stretched.
Tues, 12/31-Went to the Y, biked 4 miles, and lifted a little.
Mon, 12/30
Wayne and Bruce met at my house to pick me up at about 3:30, so that we could head to The Armory for Sprint Night,
Our goal was to arrive at the venue at 5:00, as the 60m hurdles was scheduled for 6:00, with Wayne's 60m right after. When we arrived, we met up with several of our other teammates, some trickling in hours later. All told, there were about 10 of us (Chuck S., John Curtis, Phil L., Ross, Jacques L., newcomer Rob Ciervo, in addition to the ones named above).
Preregistered, I checked in, and then I checked my name on the competitors' sheets to declare my intention to run both the 400 and 200.
I sat around for a while and then decided to warm up. I stretched for a while as the 60mh and 60m were being contested. With a few minutes before the start of the women's 400, I decided to do some strides and sprints.
I felt pretty good!
When I checked in, I saw that I was in lane 2 in heat 8. John Curtis was in lane 5.
The gun went off, and I was out pretty well. As I heard the announcer call my name, I ran with confidence, at least over the first 200, timed in 26.18. I led the race through about 330m. On account of a weak last 100 meters, I was passed by one runner with 60 meters to go and another with five meters to go. My last 100 must've been 16 seconds! My overall splits were 26.18/30.77 for 56.97.
While I was able to walk off the run, I was disappointed.
But it was onto the 200. I would have lane 2 again, this time heat 12, with Jacque, John and Ross to my outside.
As the gun went off, I felt flat. I felt my right hamstring pinch me 50 or so meters into the race. Caught by surprised, I thought I was mistaken. As I slowed, I knew I had not made a mistake. I pulled up on the backstretch, at the 75-meter mark. I had injured my hamstring again...for real, a repeat of last year's debacle. I was a DNF...again! NOT AGAIN!
Sun, 12/29-went to the Y, warmed up, stretched.
Sat, 12/28-went to the Y, warmed up, stretched.
Saturday, December 28, 2019
Good stuff
Fri, 12/27/19
I met up with Bruce at 10AM The College of New Jersey for a 300 meter time trial. We thought about doing a 350, but ultimately decided against it.
I warmed up and stretched thoroughly on this 45-degree, partly sunny morning. We talked for quite a bit, which led to a later than expected start at 10:45 or so.
After doing a few 30m pickups, we talked through the plan. We would use the 400m start and finish coming off the turn into the straightaway at the 100m start. : getting out hard the first 50m, heading onto the backstretch with good form, reaching the 200m mark in command, pumping the arms through the last 100.
I was hoping for 40.xx, but I was prepared for a 41 or even 42, given the 300s I ran the day before. Bruce was hoping for a 42.xx, but was prepared for a 43.xx.
I wore my new black Saucony spikes for this one.
We were off. I got out hard. I looked down a step after the 100m mark and saw 13. I could hear Bruce right behind me. Good! I felt my muscles working on the backstretch. For a moment, I felt cautious. I reached the 200 and saw 26. I felt pleased with this. I tried to pound the track over the final 50m, hoping to maintain. I hit 40.5. My last 100 was likely in 14 secs.
Bruce got his 200 split, 26.89. He said he was about five meters back. Good stuff. On account of a slower than expected last 100, Bruce ran 42.8.
My hope is that I can run the same pace on Monday. Tack on another 100m in 15 sec and I could see a 56.xx (26.xx/29.xx).
I met up with Bruce at 10AM The College of New Jersey for a 300 meter time trial. We thought about doing a 350, but ultimately decided against it.
I warmed up and stretched thoroughly on this 45-degree, partly sunny morning. We talked for quite a bit, which led to a later than expected start at 10:45 or so.
After doing a few 30m pickups, we talked through the plan. We would use the 400m start and finish coming off the turn into the straightaway at the 100m start. : getting out hard the first 50m, heading onto the backstretch with good form, reaching the 200m mark in command, pumping the arms through the last 100.
I was hoping for 40.xx, but I was prepared for a 41 or even 42, given the 300s I ran the day before. Bruce was hoping for a 42.xx, but was prepared for a 43.xx.
I wore my new black Saucony spikes for this one.
We were off. I got out hard. I looked down a step after the 100m mark and saw 13. I could hear Bruce right behind me. Good! I felt my muscles working on the backstretch. For a moment, I felt cautious. I reached the 200 and saw 26. I felt pleased with this. I tried to pound the track over the final 50m, hoping to maintain. I hit 40.5. My last 100 was likely in 14 secs.
Bruce got his 200 split, 26.89. He said he was about five meters back. Good stuff. On account of a slower than expected last 100, Bruce ran 42.8.
My hope is that I can run the same pace on Monday. Tack on another 100m in 15 sec and I could see a 56.xx (26.xx/29.xx).
Thursday, December 26, 2019
anyway
Thursday, 12/26/19
The plan for this afternoon's workout at Pingry was:
1.
Warm-up: 1 mile
2. Stretching/Flexibility Exercises
3.
4 x 300 (Event Run) speed 48/rest=5 minutes
4.
3 x 200 Speed 34-33-32/rest=3 minutes
5.
6 x 10 second rope resistance runs speed fast/rest=10 seconds.
300s: all were 47-mid; exact rest of 5 min
200s: 33-low, 33-mid, 31-high; exact rest of 3 min
I did not get around to the rope resistance runs, which I have been doing at the YMCA anyway.
Oh, Smack! I messed up!
Oh, Smack! I messed up! I have just realized that my 400m training pace has been a second off on repeats longer than 200m. For example, a 300m event run should have been in 48, not 49; for a 500m effort, I should have come across the 400 in 64, not 65; etc.
Wednesday, December 25, 2019
Plan
Wednesday, 12/25/19-Christmas Day
32-low, 32-mid, 31-high, 31-high, 32-low, 31-high, 31-mid, 32-mid
Tues, 12/24/19-Christmas Eve (close to 50 degrees at noon, a bit breezy)
500 #1: 15/31/48/65/1:22
500 #2: 15/31/47/64/1:22
200 #1: 33-high
200 #2: 33-low
200 #3: 31-low
rope jumps: I did 9x10 secs, meaning 10 secs on, 10 sec off...2:50 total
Mon, 12/23/19-
Went to the Y. Did a mile in 8:25, stretched some, then lifted.
1.
Warm-up: 1 mile
2. Stretching/Flexibility Exercises
3.
8 x 200 Speed 32 seconds rest 3 minutes
32-low, 32-mid, 31-high, 31-high, 32-low, 31-high, 31-mid, 32-mid
Tues, 12/24/19-Christmas Eve (close to 50 degrees at noon, a bit breezy)
1.
Warm-up: 1 mile
2. Stretching/Flexibility Exercises
3.
2 x 500 Speed 65 seconds 400/rest=15 minutes
4.
3 x 200 Speed 34-33-32 seconds/rest=3 minutes
5. 8 x 10 second rope jumps/rest=10 seconds. Repeat
500 #1: 15/31/48/65/1:22
500 #2: 15/31/47/64/1:22
200 #1: 33-high
200 #2: 33-low
200 #3: 31-low
rope jumps: I did 9x10 secs, meaning 10 secs on, 10 sec off...2:50 total
Mon, 12/23/19-
Went to the Y. Did a mile in 8:25, stretched some, then lifted.
Sunday, December 22, 2019
Almost puke day
Sun-Connected with several of my teammates at Germantown Academy for a workout. The plan was to repeat last year's effort of 9x150 with 3:00 rest. The pacing for the first group would be 3@ 22, 3@21, and 3@20. I advised Bruce to run a second slower per effort. Rob would be even numbered runs; Wayne would do off numbers. Each would run the 9th.
My times were:
22-mid
22-low
22-low
21-mid
21-low
21-mid
21-low
21-mid
BUTT LOCK (4:00 break for me)
My times were:
22-mid
22-low
22-low
21-mid
21-low
21-mid
21-low
21-mid
BUTT LOCK (4:00 break for me)
24-mid
I was dissatisfied with this workout!
Bruce said it was an "almost puke day." This was on account of him fading towards the tail end of the workout. He skipped #7, feeling he'd like to run #s8 and 9 hard. He managed a strong number 8, but could not run a ninth.
Chuck K jogged around, while Chuck S., Bob R., Andrew A. and Tim did 16x200 at mile pace. Like last year, Tom Jennings showed up at the tail end of our workout to wish us well.
Hamstring quite sore. Epsom salts bath.
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