core work

Tues, 5/24/22- 

8:30 mile

9:00 stretch

7:55 mile

15:00 sprint drills, core work, and stretching.  

Mon, 5/23/22 

8:30 mile

9:00 stretch

7:55 mile

9:00 lifting

9:00 core work and stretching.  

in the heat

Sun, 5/22/22-Met up with the crew at GA. John called the workout: 200s. I suggested they be at the pace of the second 200 of a 400m race. The rest would be 4:00. This meant 29/30 for John and me, and 30/31 for Bruce, Rob, and Andrew. Bruce and Rob did four, Andrew and John did five, and I did 6.

29.5, 29.2, 28.7, 28.7, 29.2, 29.5

Sat, 5/21/22-Took off; lots of yard work in the heat.

Fri, 5/21/22-Went to Mountainview Park and did an easy two miles.

chin on my shin

Thurs, 5/19/22-Same 'ole, same 'ole.

8:30 mile

9:00 stretch

7:55 mile

9:00 lifting

9:00 more strength work and stretching. I finally had the courage to do a straddle stretch. Damn have I lost my flexibility. I used to be able to place my chin on my shin.

motivated by Wayne's heroics

Wed, 5/18/22

On this 52-degree morning, I made my way to Pingry's track...arriving at 6:10 am.

I wasn't sure what I was going to do, but I wound up deciding on a sprint workout. Admittedly, I was motivated by Wayne's heroics in the 100 and 200 at the National Senior Games.

I did 3x40, 3x50, and 3x100. I took 90 seconds between the 40s, 2:00 between the 50s, and 2:30 between the 100s.

The 50m efforts were in 6.8, 6.7, and 6.7; the 100s were in 12.7, 12.9, and 12.9

pebbles

 Tues, 5/17-took off. Shoveled pebbles instead.

double

Mon, 5/16/22-

8:30 mile

9:00 stretch

7:55 mile

9:00 lifting

9:00 more strength and plyometrics 

Tues, 5/15/22

The guys and I were tentative about what workout to do. After some back and forth, I decided on a sprint “double-ladder”: 100, 150, 200, 150, 100, 150, 200, 150, 100

15-low; 2 min rest

21-mid; 3 min rest

29-high; 4 min rest

21-mid; 3 min rest

13-mid; 2 min rest

21-mid; 3 min rest

29-low; 4 min rest

21-mid; 3 min rest

13-mid; done

Shoveled dirt instead.

Sat, 5/14-took off. Shoveled dirt instead.

Fri, 5/13-Went to the Y.

8:30 mile

9:00 stretch

7:55 mile

9:00 more strength and plyometrics 

Thurs., 5/11-took off. Shoveled dirt instead.