Wednesday, 1/30--I stayed put and did 2 Rustin-plus loops, for a total of 4.4M in 32:06 (7:17 per mile pace). The first loop was in 16:40 (7:34 pace); the second loop was in 15:26 (7:00 pace)
Tuesday, 1/29--Hills day with 55 others in 36 degree weather! I am in a rut. It's official. Like last two weeks, I struggled today. Actually, I really struggled...and under the weight of probable injury. I had little energy to hit the hills hard. I managed only 17:00, a full minute slower than what I was able to do 3 weeks ago. That stinks. So worried am I that I am hurt that I plan to see Ryan, the sports physical therapist who runs with us.
Wednesday, January 30, 2013
Monday, January 28, 2013
I am concerned
Monday, 1/28/13--I took off today. I am concerned that I have piriformis syndrome. Everything I've read about what I am feeling in the upper hamstring and glute area leads me to this conclusion. My butt is killing me! As I write, I sit squarely (or "circularly") on a pair of blue Penn racquetballs. They feel like they are going toe-to-toe, or cheek-to-cheek with the golf balls that have become the interior of my buns. This is not good, folks. Not good. I have to see someone.
Sunday, 1/27/13--I competed at Glen Mills, deciding to make it a sprint day. The day would be more of a workout rather than a day to post fast times. I began with the 55m, thinking that it would be a good way to loosen me up. In lane 6 like last week, I had decent start. However, my top end speed ain't what it used to be. I did hold off a youngster and cruised to a 7.49 FAT, slower than last week's 7.44 FAT. At least the 7.49 felt better and was more relaxed than the 7.49.
Then there was the 400. I was in lane 5 with no one on my outside. I got out pretty well, but the youngster in lane 4 caught me 125 meters into the race, midway through the second turn. As we cut in after the cones, I found myself in 3rd place, right on the tail of the guy in 2nd. I hit the 200m in 26+, perhaps a little slower than my pace at the Armory in December--but that was to be expected given the poured rubber track surface. I found myself losing ground over the second lap as I tightened up. I managed only a 56.86, which puts my second lap about 30 seconds and my time 1.75 seconds slower than my season best. Oh well. The two ahead of me ran 54s.
I debated whether I would compete in the 200. I initially said that if my lane assignment was either lane 3 or 4 and/or I had someone to my outside that I would compete. Luck would have it that I was assigned lane 5 again and there was no one to my outside. What's more, like the other two races, I was in the fastest heat and running against youngsters. And the gun went off! I got out pretty well and lifted my knees on the backstretch. Going into the second turn I could feel two guys on my inside overtake me. I tried to stay relaxed as they passed. I posted 26.04 to their 25.50+ and 25.60+. I was .70 off my season best of 25.34 thus far.
Sunday, 1/27/13--I competed at Glen Mills, deciding to make it a sprint day. The day would be more of a workout rather than a day to post fast times. I began with the 55m, thinking that it would be a good way to loosen me up. In lane 6 like last week, I had decent start. However, my top end speed ain't what it used to be. I did hold off a youngster and cruised to a 7.49 FAT, slower than last week's 7.44 FAT. At least the 7.49 felt better and was more relaxed than the 7.49.
Then there was the 400. I was in lane 5 with no one on my outside. I got out pretty well, but the youngster in lane 4 caught me 125 meters into the race, midway through the second turn. As we cut in after the cones, I found myself in 3rd place, right on the tail of the guy in 2nd. I hit the 200m in 26+, perhaps a little slower than my pace at the Armory in December--but that was to be expected given the poured rubber track surface. I found myself losing ground over the second lap as I tightened up. I managed only a 56.86, which puts my second lap about 30 seconds and my time 1.75 seconds slower than my season best. Oh well. The two ahead of me ran 54s.
I debated whether I would compete in the 200. I initially said that if my lane assignment was either lane 3 or 4 and/or I had someone to my outside that I would compete. Luck would have it that I was assigned lane 5 again and there was no one to my outside. What's more, like the other two races, I was in the fastest heat and running against youngsters. And the gun went off! I got out pretty well and lifted my knees on the backstretch. Going into the second turn I could feel two guys on my inside overtake me. I tried to stay relaxed as they passed. I posted 26.04 to their 25.50+ and 25.60+. I was .70 off my season best of 25.34 thus far.
Saturday, January 26, 2013
I now have to decide
Sat, January 26--Drove to the Y with my family this morning. Did an easy 6:58 mile on the donut track, stretched pretty well, and then did another one in 6:57.
I did a bit more stretching, then went home. I now have to decide whether I will run the 800 or the 400 and later the 200 at tomorrow's meet at Glen Mills.
I did a bit more stretching, then went home. I now have to decide whether I will run the 800 or the 400 and later the 200 at tomorrow's meet at Glen Mills.
I didn't even bother with the Icy Hot
Friday, 1/25--Let's try this again. I woke up at 4:45 AM. My posture was an improvement over yesterday's. I hit my routine and off I went to the track. I had decided the day before that I would do some short stuff--200s, 150s and maybe even a few 100s. I warmed up as usual and tried to give my body a proper stretch, which prove a little difficult in the 14-degree weather. I didn't even bother with the Icy Hot, as I did not want to take off my gloves to apply it, much less reach into my tights for my hamstrings and risk the unforgiving chill that would invade. I just tried my best to get and keep warm. With my fingers starting burn, even in the usual comfort of my heavy wool, mitten-gloves, I entered into an agreement with myself that I would complete the workout: (4) 200s with 2:15 rest (100m walk in 1:15 and 100m jog in 1:00 after each); (4) 150s with 2:30 rest (100m walk in 1:15 and 100m jog in 1:15 after each); and (4) 100s with 2:00 rest (the walk back to the start of the 100). There would be no additional recovery between distances. My plan was to do the 200s at 800m race pace, with the first 2 in 31 and the second 2 in 30. I wanted to do the first 2 150s in 21 and the second 2 in 20 (400m race pace). Finally, I intended for the 100s to be in the 13 second-range for the first 2 and in the 12-second range for the second 2. While it's logical to imagine that these 100s would follow a similar pattern as the 200s and 150s and be designed for 200 meter race pace, I understood that would be asking too much of myself after doing the 200s and 150s.
As it turned out, all of my runs were slower than desirable, in most cases by a second, in large part because of the unforgiving cold which led to frigid, stiff toes, the use of heavier gloves, and more.
200 #1--32-mid
200 #2--32-low
200 #3--31-mid
200 #4--31-low
150 #1--23-low
150 #2--22-low
150 #3--21-mid
150 #4--21-low
100 #1--14-low
100 #2--13-mid
100 #3--13-low
100 #4--12-high
Thursday, 1/24--I woke up at 4:45 AM, feeling worn and groggy. I decided to run anyway. After feeding the animals, ironing my and my wife's clothing for the day while watching ABC News, and drinking a few sips of coffee during a quick check of email, I warmed up the car and threw on my running gear. I headed out at just after 5:30 and arrived at Westtown School's track at about 5:35. Such a long trip! It was 15 degrees or so. I began warming up. After 3 laps I knew I just didn't feel like the effort. Besides, I understood that I had to leave for work 30 minutes earlier today (6:45 AM) on account of a 7:15 presentation to 70 people. So, I ran 1 more lap, did a drill or two and then went back home. I arrived come and plopped my still-relatively-clean self onto the family room sofa for a little shut-eye, a bit regretful that I hadn't worked out, yet thankful that I had the courage to say no. Hey-sometimes you just have to say that today isn't the day for early morning madness.
As it turned out, all of my runs were slower than desirable, in most cases by a second, in large part because of the unforgiving cold which led to frigid, stiff toes, the use of heavier gloves, and more.
200 #1--32-mid
200 #2--32-low
200 #3--31-mid
200 #4--31-low
150 #1--23-low
150 #2--22-low
150 #3--21-mid
150 #4--21-low
100 #1--14-low
100 #2--13-mid
100 #3--13-low
100 #4--12-high
Thursday, 1/24--I woke up at 4:45 AM, feeling worn and groggy. I decided to run anyway. After feeding the animals, ironing my and my wife's clothing for the day while watching ABC News, and drinking a few sips of coffee during a quick check of email, I warmed up the car and threw on my running gear. I headed out at just after 5:30 and arrived at Westtown School's track at about 5:35. Such a long trip! It was 15 degrees or so. I began warming up. After 3 laps I knew I just didn't feel like the effort. Besides, I understood that I had to leave for work 30 minutes earlier today (6:45 AM) on account of a 7:15 presentation to 70 people. So, I ran 1 more lap, did a drill or two and then went back home. I arrived come and plopped my still-relatively-clean self onto the family room sofa for a little shut-eye, a bit regretful that I hadn't worked out, yet thankful that I had the courage to say no. Hey-sometimes you just have to say that today isn't the day for early morning madness.
Wednesday, January 23, 2013
Better luck next Tuesday
Wednesday, 1/23/13--
3/4M on donut track in 5:05
lat and fly machines (4:00)
3/4M on treadmill in 4:58
adduction and leg curl machines (4:00)
3/4M on track in 4:45
military press and leg press machines (4:00)
Went home.
I felt like I had a little pep in my step.
Tuesday, 1/22/13--
Hills day with 60 others in 16 degree weather! Like last week's bout, today's hill day was not strong, although better than last week's effort. Granted, the time of 16:35 was 5 seconds slower than last week's, but I also skipped hill #6 last week. I was a bit leisurely today, not fighting my way to keep pace. I ran with Rachel for the first few, and then she left me. I was a little embarrassed actually. I am still not 100%, breathing-wise. I also figure that I should take off Mondays in order to make these hill days more productive. So, in contrast to the first week's solid 16:00, these last two weeks have stunk up the place. (It's quite impressive that John Callaghan posted a 14:58 and Ed McConnell was not far behind in 15:00. And here I am trying to get back to 16:00. Maybe I've taken off too much edge by cutting down on my distance running. At any rate, better luck next Tuesday.
3/4M on donut track in 5:05
lat and fly machines (4:00)
3/4M on treadmill in 4:58
adduction and leg curl machines (4:00)
3/4M on track in 4:45
military press and leg press machines (4:00)
Went home.
I felt like I had a little pep in my step.
Tuesday, 1/22/13--
Hills day with 60 others in 16 degree weather! Like last week's bout, today's hill day was not strong, although better than last week's effort. Granted, the time of 16:35 was 5 seconds slower than last week's, but I also skipped hill #6 last week. I was a bit leisurely today, not fighting my way to keep pace. I ran with Rachel for the first few, and then she left me. I was a little embarrassed actually. I am still not 100%, breathing-wise. I also figure that I should take off Mondays in order to make these hill days more productive. So, in contrast to the first week's solid 16:00, these last two weeks have stunk up the place. (It's quite impressive that John Callaghan posted a 14:58 and Ed McConnell was not far behind in 15:00. And here I am trying to get back to 16:00. Maybe I've taken off too much edge by cutting down on my distance running. At any rate, better luck next Tuesday.
Monday, January 21, 2013
The Routine
Monday, 1/21/13--
The routine.
1M on donut track in 6:40
lat and fly machines (4:00)
1M on treadmill in 6:30
adduction and abduction machines (4:00)
1M on track in 6:18
military press and arm curl machines (4:00)
1M on treadmill in 6:15
leg machines
Went home.
The routine.
1M on donut track in 6:40
lat and fly machines (4:00)
1M on treadmill in 6:30
adduction and abduction machines (4:00)
1M on track in 6:18
military press and arm curl machines (4:00)
1M on treadmill in 6:15
leg machines
Went home.
Sunday, January 20, 2013
transitioned away from distance
Sunday, 1/20--For the first time in what seems like a while, I decided to forgo my visit to the Y and instead run the 5.7M loop on what was a beautiful morning (9:20). I managed 5.7M in 41:20. Not bad since I have transitioned away from distance. I figured I'd start in at 7:30 pace, work my way down to 7:15, maintain this pace, and then finish the last couple of miles at a faster clip. I was able to do just that, but I have to say that I have definitely lost my distance mojo. The way I felt afterwards was the way I feel when I run (faster than) that pace for twice that distance in the fall!
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