Bye, bye, ATL.

Sun, 7/17-Took off. Had to grab early Uber to get to the airport. Bye, bye, ATL.

Sat, 7/16-Warmed up a mile, then stretched. On tap were 400s (~.25M), five in all, at the 14.0 setting on the treadmill. This amounted to 70/71 seconds apiece. When it was all said and done, I covered the first 200 in 40 and the second 200 in 30. I took 4:00 rest between each effort. 

Fri, 7/15-Ran about 3.5M, starting from Emory Conference Hotel to Lullwater and back. I wager I averaged 9:00/M.

Thurs, 7/14-Treadmill mile in 8:30, stretched for a while, did a treadmill mile in 8:30, did a little core work, ran a treadmill .5M at 8:27 pace (7.1), and cooled down in pool.

Wed, 7/13-Warmed up a mile, then stretched. On tap were 300s, seven in all, at the 12.0 setting on the treadmill. I ran numbers 1, 4, and 7 on a 10.0 incline. I covered the 300 (.17-.18M) in 57 seconds or so. I took 3:00 rest between each effort. 

Tues, 7/13-Ran close to 3M on the hilly road. Slow.

Mon, 7/12-Treadmill mile in 8:30, stretched for a while, treadmill mile in 8:30, lifted some, did a little core work, stretched a bit.

I fumbled

Sun, 7/10/22-traveling to Atlanta. Took off

Sat, 7/9/22-

Track "workout"? The quotation marks and question mark are not accidental. They indicate that what I did on the track may or may not constitute a workout. Why? Because my effort sucked!

As envisioned, I was supposed to tackle 3x200 in 30 with 3:30 rest, 3x150 in 21 with 2:45 rest, and 3x100 in 13 with 2:00 rest. Instead, I fumbled, if not hobbled, through the workout.

200s: 32-low, 31-high, 31-low

150s: 24, 23, 22

100s: 14, 14, 13

I felt like crap!

Fri, 7/8/22

Warmed up by jogging a mile around neighborhood, stretched and did some drills, then cooled down a mile, using the same route as the warm up.

Thurs, 7/7/22-

Made my way to the athletic center in the drizzle. Ran a bit more on the treadmill. Did some lifting, drills, plyometrics, etc.

Wed, 7/6/22

Andrew Albright and I met up for a workout. We wound up doing 8x150 at 600m race pace

ever so tight

Tues, July 5-

Beginning at 6:40am, I jogged 2M around the neighborhood and landed at the track for stretching and drills.

Mon, July 4-

Went to the LA Fitness with V for a workout. 

8:30 mile on treadmill

~9 min of stretching

8:15 mile on treadmill

~9 min of lifting

~3 min of core work

4:15 half-mile cool down

Sun, July 3-

Hip still bothering me.

Welcomed GPTC to SCH!

Since I was a little frenetic trying to get the bathroom doors open and having to go back to Jennings twice, my stretching was less than thorough. Even still, I decided to go with the proposed workout of 200s. I believe we did 8 in all. 

I did the first one in 31-mid, feeling my hip ever so tight. It began to improve over the course of the workout.

#2-30-high

#3-30-mid

#4-30-mid

#5-30-low

#6-30-mid

#7-30-mid

#8-31-mid

Took 3:00-3:30/200m walk between efforts

I had no speed to unleash.

Sat, July 2-left hip hurts

Fri, July 1-warmed up, stretched, and completed some drills.

Thurs, June 30-Ran about 3M. SLOW!

Wed, June 29-Horrible set of 8x150. 24 seconds. Yuck! Legs like bricks.

Tues, June 28-Move day. Took off.

Mon, June 27-Went to Y. Recovery day. Mile warm up, stretch, drills, mile cool down.

Sun, June 26-Ran my worst 200m in recent memory at Outdoor Club Championships sponsored by Garden State Track Club. I had lane 5. I trickled out of the blocks and had no pop or fizz. I was super flat. I had no fight. I had no speed to unleash. I just wanted it to end. My 26.55 FAT reflected lack of fight, maybe even lack of effort. Knowing I had run 26.xx with John Curtis a couple of times earlier in the month, I left the meet feeling wronged, tragic, and defeated. 

Sat, June 25-Competed in the 100m at Outdoor Club Championships sponsored by Garden State Track Club. Hot! Temps in the upper 80s/low 90s! I ran 12.61 FAT from lane 2. This was a disappointment, but it was better than my last 100m three years ago. Jacques kicked my butt in 12.36. (The guy who won our heat turned out to be 30, not a masters athletes.)

Fri, June 24-Warmed up and did a few starts

I just wish I felt faster and more powerful

Thurs, 6/23/22

Went to Hillsborough HS's track at 9:00 am for a repeat of Tuesday's effort: 3x150 at 22, 21, 20 with 4:00 rest periods. My 150s were passable at 22-mid, 21-high, and 20-high. At least I felt like I wasn't pressing.

I then worked on some starts, three in all. All three culminated in a 40m, feel-good effort. I just wish I felt faster and more powerful coming out of the blocks.

Then...

Wed., 6/22/22

Went to the Y with V.

Simply covered a mile (8:30), then stretched (9:00), then did some drills (8:00), then stretched some more (3:00), then cooled down a half-mile (4:15).

I broke the news

Tues, 6/21/22-

Went to Hillsborough HS's track at 7:30 am for a repeat of Sunday's effort at Upper Moreland HS: 3x150 at 22, 21, 20 with 4:00 rest periods.

Like Sunday, the 150s were passable and felt faster than they were. Fortunately, there was a mark for the 150m start.

I then worked on some starts. I did four in all. One was out 30m, one 40m, another one 50m, and finally 60m. I switched the leg that should start back from right to left. My right foot placed closer to the starting line seemed to give me more power. However, conventional wisdom says my right leg (my dominant leg) should be back.

Mon, 6/20/22-

Went to the Y.

8:00 mile warm up

8:00 stretch

8:00 lift/

3:00 core strength work

8:30 mile cooldown

Sun, 6/19/22-

Met up with some of the team at Upper Moreland HS. Wasn't sure what I wanted to do, but I settled on a few 150s with Will M. and a few starts with Wayne F on this seemingly unseasonably cool and windy day.

The 150s were passable and felt faster than they were. Unfortunately, there was no mark for the 150m start, 50m into the 400. We did our best to approximate. 22-low, 21-low, 20-low. I encouraged with to join Chuck K. and Lorraine, who were doing 300s. Turns out they were doing 290s! I broke the news to them after I noticed, which was not until after their last effort.

I then worked on some starts. I did four in all. One was out 30m, one 40m, another one 50m, and finally 60m. 

Sat, 6/18/22-

Still in Key West.

8:00 mile warm up

8:00 stretch

8:00 drills/core work

8:00 mile cooldown

Fri, 6/17/22

Key West.

8:30 mile warm up

8:30 stretch

8:30 drills/core work

8:30 mile cooldown

Thurs., 6/16/22

Key West.

8:30 mile warm up on road

8:30 stretch

3x1:10 (.17M/300m) at 10mph at 10 incline level 

8:30 mile cooldown

Wednesday, 6/15/22

Key West.

2.25M mile on road

8:30 stretch

Tues., 6/14/22-took off. Left for Key West at 6:00