Feb 25, 2013--
6AM-I did two Rustin loops, or 4.4M in 32:43 (7:26 pace).
Loop 1: 17:05 (1st loop at 7:46 pace)
Loop 2: 15:38 (2nd loop at 7:06 pace)
This run felt a little harder than it should have. Three months ago I was conditioned enought to sing out loud at this pace. Now I had better just shut up and run.
Tuesday, February 26, 2013
Sunday, February 24, 2013
Disappointing for sure
Sunday, 2/24/13
I made my way to Widener U. for the last pf the Phila Masters developmental meets. My plan was to do the 55m as warm up for the 800. I arrived at about 8:45, early enough for a good, thorough warm-up and stretch. I wouldn't run until a little over an hour later.
Periformis syndrome dampened my spring and my flexibility, of course. Such is life as I know it. I managed to get in a few practice starts, which weren't so great. I did get better after each effort, though. Despite my 7.2 (ht) seed for the 55, I managed to land in lane 1 of the fast heat. (I think the clerk accepted my 7.2 as a FAT, not hand timed). When the gun went off, I stumbled out of my blocks and could not recover. I got last in my heat by a long shot, although all of the guys were 24 and under! Those young whippersnappers! I posted 7.40 FAT even with the botched start. I could've run 7.30 perhaps. My time would up beating all but one of the times (Wayne's 7.30+) in the subsequent heats.
I cooled down, hung out and got ready for the 800. I asked Wayne to yell out my splits. My hope was to average 25 seconds per lap en route to 2:05. Fat chance. One, I saw from the entries that I had the top seed at 2:09 and that only one or two other runners submitted a time under 2:15. Two, Widener's track is not conducive to a season's best. Three, I am not as well conditioned as I should be at this point in the season. There, I admitted it. These factors made my goal a pipe dream.
There were only three of us in the fast heat. When the gun went off, I shot out and established presence. I wore my watch so that I could monitor my pace if something happened to Wayne's watch/phone. He yelled out :25 (last year I saw :24 at lap 1). I noted to myself that I was already a second off. Wayne yelled :51 at the end of the second lap (I saw :49 at lap 2 last year). I was a little annoyed now and tried not to decelerate. At the end of the third lap, he said 1:14. However, that couldn't have been accurate. I know I did not drop a 23 second third lap. I sort of diregarded the time, assuming Wayne had erred and that the real time was probably 1:17. I don't remember hearing my time at the end of lap 4, but I knew I was holding steady since the youngster from Penn's track club was being egged on by his teammates. In fact, he tried to pass me on the outside at least twice and I held him off. Going into the final lap, I held position, knowing that he was charging. I felt smooth...the whole way. I ran the last lap with a bit of relaxed confidence, as I ended in 2:11.81. Disappointing for sure. Unlike last year, when I raced to a 2:10 and won the race by 10 seconds and broke into a jog afterwards, this year my muscles were tight and sore. What's more, while I wanted to run better and faster, I didn't have that greed, as I did last year, for 2:07-2:08. Perhaps this would have been possible with stronger competition, I could not have done it running solo.
:25
:51 (26)
1:17 (26)
1:44 (27)
2:11 (27)
I have some work to do, though, between now and the National Championships. Mid-Atlantic Championships is next week. I'm not sure how much I can do to prepare for this. Thus, my sights are on Nationals in just about a month.
Saturday, 2/23/13--Swarthmore Board meeting. I took off the day, giving my legs a little break.
I made my way to Widener U. for the last pf the Phila Masters developmental meets. My plan was to do the 55m as warm up for the 800. I arrived at about 8:45, early enough for a good, thorough warm-up and stretch. I wouldn't run until a little over an hour later.
Periformis syndrome dampened my spring and my flexibility, of course. Such is life as I know it. I managed to get in a few practice starts, which weren't so great. I did get better after each effort, though. Despite my 7.2 (ht) seed for the 55, I managed to land in lane 1 of the fast heat. (I think the clerk accepted my 7.2 as a FAT, not hand timed). When the gun went off, I stumbled out of my blocks and could not recover. I got last in my heat by a long shot, although all of the guys were 24 and under! Those young whippersnappers! I posted 7.40 FAT even with the botched start. I could've run 7.30 perhaps. My time would up beating all but one of the times (Wayne's 7.30+) in the subsequent heats.
I cooled down, hung out and got ready for the 800. I asked Wayne to yell out my splits. My hope was to average 25 seconds per lap en route to 2:05. Fat chance. One, I saw from the entries that I had the top seed at 2:09 and that only one or two other runners submitted a time under 2:15. Two, Widener's track is not conducive to a season's best. Three, I am not as well conditioned as I should be at this point in the season. There, I admitted it. These factors made my goal a pipe dream.
There were only three of us in the fast heat. When the gun went off, I shot out and established presence. I wore my watch so that I could monitor my pace if something happened to Wayne's watch/phone. He yelled out :25 (last year I saw :24 at lap 1). I noted to myself that I was already a second off. Wayne yelled :51 at the end of the second lap (I saw :49 at lap 2 last year). I was a little annoyed now and tried not to decelerate. At the end of the third lap, he said 1:14. However, that couldn't have been accurate. I know I did not drop a 23 second third lap. I sort of diregarded the time, assuming Wayne had erred and that the real time was probably 1:17. I don't remember hearing my time at the end of lap 4, but I knew I was holding steady since the youngster from Penn's track club was being egged on by his teammates. In fact, he tried to pass me on the outside at least twice and I held him off. Going into the final lap, I held position, knowing that he was charging. I felt smooth...the whole way. I ran the last lap with a bit of relaxed confidence, as I ended in 2:11.81. Disappointing for sure. Unlike last year, when I raced to a 2:10 and won the race by 10 seconds and broke into a jog afterwards, this year my muscles were tight and sore. What's more, while I wanted to run better and faster, I didn't have that greed, as I did last year, for 2:07-2:08. Perhaps this would have been possible with stronger competition, I could not have done it running solo.
:25
:51 (26)
1:17 (26)
1:44 (27)
2:11 (27)
I have some work to do, though, between now and the National Championships. Mid-Atlantic Championships is next week. I'm not sure how much I can do to prepare for this. Thus, my sights are on Nationals in just about a month.
Saturday, 2/23/13--Swarthmore Board meeting. I took off the day, giving my legs a little break.
Saturday, February 23, 2013
It has teeth, though small ones
Saturday, 2/23-
This afternoon I will probably warm up and do some striders on the track in preparation for tomorrow's meet at Widener.
Friday, 2/22.
Went to the Y at 5:45 AM for one of my routines.
.87M on donut track in 6:15
Stretched for 4:00
.87M on track in 6:00
lat and fly machines (4:00)
.85M on treadmill in 6:00
adduction and leg extension machines (4:00)
.85M on track in 5:00
military press and arm curl machines (4:00)
Like similar ones, this is not a particularly sexy workout but it has teeth, though small ones.
Thursday, 2/20/13--
I did a repeat of Monday's hill workout, this time at 5:45AM, however. I warmed up on the Rustin-Plus loop (2.2M) in 17:00, stretched in my garage for a bit, and then ran 6 hills using the incline adjacent to my house. My thought was to match or beat the 30 seconds I posted on Monday and to do so without pressing. I started and ended at the same spot (the line in the sidewalk where the crosswalk begins and stopped at the oak tree on the side of my house.) Like on Monday, my rest of 2:30 was the walk back down the hill to the start, the line in the sidewalk.
My first run was flat, ending in 32 seconds. I was clearly off my game. The rest of the times were between 30.2 (last one) and 30.7 seconds. I'd say I matched Monday's effort.
I cooled down with my Shih Tzu over the abbreviated Rustin course (1.85M) in 18:45. Why must he stop at every verticle structure for relief?
I cooled down over the Rustin-plus course (2.2M) in 17:45.
This afternoon I will probably warm up and do some striders on the track in preparation for tomorrow's meet at Widener.
Friday, 2/22.
Went to the Y at 5:45 AM for one of my routines.
.87M on donut track in 6:15
Stretched for 4:00
.87M on track in 6:00
lat and fly machines (4:00)
.85M on treadmill in 6:00
adduction and leg extension machines (4:00)
.85M on track in 5:00
military press and arm curl machines (4:00)
Like similar ones, this is not a particularly sexy workout but it has teeth, though small ones.
Thursday, 2/20/13--
I did a repeat of Monday's hill workout, this time at 5:45AM, however. I warmed up on the Rustin-Plus loop (2.2M) in 17:00, stretched in my garage for a bit, and then ran 6 hills using the incline adjacent to my house. My thought was to match or beat the 30 seconds I posted on Monday and to do so without pressing. I started and ended at the same spot (the line in the sidewalk where the crosswalk begins and stopped at the oak tree on the side of my house.) Like on Monday, my rest of 2:30 was the walk back down the hill to the start, the line in the sidewalk.
My first run was flat, ending in 32 seconds. I was clearly off my game. The rest of the times were between 30.2 (last one) and 30.7 seconds. I'd say I matched Monday's effort.
I cooled down with my Shih Tzu over the abbreviated Rustin course (1.85M) in 18:45. Why must he stop at every verticle structure for relief?
I cooled down over the Rustin-plus course (2.2M) in 17:45.
Thursday, February 21, 2013
Home I go
Thursday, 2/21--TBA
Wednesday, 2/20--Went to the Y at 5:50AM.
Mile on the donut track--6:45
Lifting (4 min)--Lat bar and fly machine
Mile on the treadmill--6:45
Lifting (4 min)--stretch and arm curl machines
Mile on the donut--6:30
Lifting (4:00)--military/shoulder press and stretch
Tired legs. No lifting.
I stretched for a few minutes after the workout.
Home I go.
Wednesday, 2/20--Went to the Y at 5:50AM.
Mile on the donut track--6:45
Lifting (4 min)--Lat bar and fly machine
Mile on the treadmill--6:45
Lifting (4 min)--stretch and arm curl machines
Mile on the donut--6:30
Lifting (4:00)--military/shoulder press and stretch
Tired legs. No lifting.
I stretched for a few minutes after the workout.
Home I go.
Tuesday, February 19, 2013
inspired by the hills commentary
Tuesday, Feb 19, 2013--
Ran 2.2M (17:05) and did my PT exercises.
Monday, Feb 18, 2013--
I had off from work today. So I could workout in the afternoon.
I warmed up on the Rustin-Plus loop (2.2M) in 17:25, stretched for a good bit, and then, inspired by the hills commentary offered by J. Ryan Blair (PT), did some hill work on the incline adjacent to my house. My thought was to take a 30-second stretch of the hill and work it. (For my own reference, I started from the line in the sidewalk where the crosswalk begins and stopped at the oak tree on the side of my house. My rest of 2:30 would be the walk back down the hill to the start, the line in the sidewalk.) My times were between 30.5 and 31.5 seconds. I will consider this my baseline, with the hope that I might improve upon this.
I cooled down over the Rustin-plus course (2.2M) in 17:45.
Ran 2.2M (17:05) and did my PT exercises.
Monday, Feb 18, 2013--
I had off from work today. So I could workout in the afternoon.
I warmed up on the Rustin-Plus loop (2.2M) in 17:25, stretched for a good bit, and then, inspired by the hills commentary offered by J. Ryan Blair (PT), did some hill work on the incline adjacent to my house. My thought was to take a 30-second stretch of the hill and work it. (For my own reference, I started from the line in the sidewalk where the crosswalk begins and stopped at the oak tree on the side of my house. My rest of 2:30 would be the walk back down the hill to the start, the line in the sidewalk.) My times were between 30.5 and 31.5 seconds. I will consider this my baseline, with the hope that I might improve upon this.
I cooled down over the Rustin-plus course (2.2M) in 17:45.
Monday, February 18, 2013
Some recovery after Millrose
Sunday, February 17
Recovery workouts are always tricky for me. There are post-race days when I feel like I should do a nice slow run of several miles, and there are times when I feel like I should do a more moderate workout, leaving little to chance. I chose the latter.
I blame my wife, who told me she had planned to go to the Y. I figured I'd be a gentleman and accompany her. In so doing, I opted for one of my Y routines as opposed to the longer run I had in store for myself.
Mile on the donut track--6:43
Lifting (4 min)--Lat bar and fly machine
Mile on the treadmill--6:40
Lifting (4 min)--adduction and arm curl machines
Mile on the donut--6:20
Lifting (4:00)--military press and abduction machine
Mile on treadmill--6:30
Lifting (4:00)--leg curl and leg extension machines
Mile with on track--5:55
I stretched for 30 seconds before each run and a few minutes after the workout.
Home we go. This turned out to be some recovery after Millrose, huh?!
Recovery workouts are always tricky for me. There are post-race days when I feel like I should do a nice slow run of several miles, and there are times when I feel like I should do a more moderate workout, leaving little to chance. I chose the latter.
I blame my wife, who told me she had planned to go to the Y. I figured I'd be a gentleman and accompany her. In so doing, I opted for one of my Y routines as opposed to the longer run I had in store for myself.
Mile on the donut track--6:43
Lifting (4 min)--Lat bar and fly machine
Mile on the treadmill--6:40
Lifting (4 min)--adduction and arm curl machines
Mile on the donut--6:20
Lifting (4:00)--military press and abduction machine
Mile on treadmill--6:30
Lifting (4:00)--leg curl and leg extension machines
Mile with on track--5:55
I stretched for 30 seconds before each run and a few minutes after the workout.
Home we go. This turned out to be some recovery after Millrose, huh?!
Sunday, February 17, 2013
Cut into the lead: Millrose
Saturday, Feb 16
Millrose.
Had a good drive up to NYC with newcome to GPTC Dave Richards (an English teacher at my son's high school) and Parrish (a student at Rosemont College), having stopped by Craig's house in the Cherry Hill, NJ area (Collingsworth?).
Met up with the rest of the team at 2:15 or so in the lower gym area at the venue.
Unlike last year when we hung around to watch some races, this year we warmed up on the track, stretched a bit, did some pick-ups, strides and drills, and then spent a good deal of time in the lower level gym area with a bunch of other athletes.
Had some discussion about our M40 4x400 lineup. I had planned to go first, but I was told Nick Damalas really wanted the spot, so I conceded. I would run second, Dave third, and Craig anchor.
The race...
Nick got out well and brought the stick to me slightly ahead of the guy in forth place. I felt smooth across the first 200 and saw that I had cut into the lead of the guy in front of me. Going into the first turn of the second lap I knew I had momentum to overtake him. Midway through the turn I drifted into lane 1.5, so to speak, and began to pass him. By the time I did we were well into the backstretch. Coming down the homestretch, however, he came back at me as I began to tighten (Arrgghh). We handed off just about even.
Dave ran tough and maintained position, as did Craig. Kyle Lanier from TNT, running a gutsy race, gained on Dave but fell shy a few meters by the time the handoff came. Dave and Craig ran nearly identical races.
When we finished, our teammates in the stands gave us the following approximate splits:
56.55 Nick
54.45 Delvin
56.55 Dave
56.45 Craig
3:44.0 (hand timed, of course)
Boy was I pretty pleased, that is, until Craig showed me the "official" splits:
56.75 Nick Damalas
54.99 - 1:51.73 Delvin Dinkins
56.46 - 2:48.19 David Richard
56.05 - 3:44.24 Craig Strimel
Greater Philadelphia 3:44.24 (Fully Automatic Timing)
I thought I had posted 54-mid. I gained a half second. Oh well. At least I can say I broke the 55-second barrier. It is noteworthy, however, that just for the record, we switched the running order. Therefore, the splits listed on The Armory's page may be correct but the names associated with the splits are not. For instance, Nick, not I, ran first.
The rest of our comrades put on a good showing, particularly the M50 4x400. Darryl ran well, Bruce had a PR for the reason, and Ray dropped the gauntlet, splitting 56.05. He, too, initially thought he had run faster. Oh well.
DMR--tried hard but was a tough race from what I understand.
4x200--younger guys got third in their heat, I believe, posting 1:36. The handoff to Parrish was botched. Note to Parrish: pull your incoming runner through the zone rather than let him crash into you.
Millrose.
Had a good drive up to NYC with newcome to GPTC Dave Richards (an English teacher at my son's high school) and Parrish (a student at Rosemont College), having stopped by Craig's house in the Cherry Hill, NJ area (Collingsworth?).
Met up with the rest of the team at 2:15 or so in the lower gym area at the venue.
Unlike last year when we hung around to watch some races, this year we warmed up on the track, stretched a bit, did some pick-ups, strides and drills, and then spent a good deal of time in the lower level gym area with a bunch of other athletes.
Had some discussion about our M40 4x400 lineup. I had planned to go first, but I was told Nick Damalas really wanted the spot, so I conceded. I would run second, Dave third, and Craig anchor.
The race...
Nick got out well and brought the stick to me slightly ahead of the guy in forth place. I felt smooth across the first 200 and saw that I had cut into the lead of the guy in front of me. Going into the first turn of the second lap I knew I had momentum to overtake him. Midway through the turn I drifted into lane 1.5, so to speak, and began to pass him. By the time I did we were well into the backstretch. Coming down the homestretch, however, he came back at me as I began to tighten (Arrgghh). We handed off just about even.
Dave ran tough and maintained position, as did Craig. Kyle Lanier from TNT, running a gutsy race, gained on Dave but fell shy a few meters by the time the handoff came. Dave and Craig ran nearly identical races.
When we finished, our teammates in the stands gave us the following approximate splits:
56.55 Nick
54.45 Delvin
56.55 Dave
56.45 Craig
3:44.0 (hand timed, of course)
Boy was I pretty pleased, that is, until Craig showed me the "official" splits:
56.75 Nick Damalas
54.99 - 1:51.73 Delvin Dinkins
56.46 - 2:48.19 David Richard
56.05 - 3:44.24 Craig Strimel
Greater Philadelphia 3:44.24 (Fully Automatic Timing)
I thought I had posted 54-mid. I gained a half second. Oh well. At least I can say I broke the 55-second barrier. It is noteworthy, however, that just for the record, we switched the running order. Therefore, the splits listed on The Armory's page may be correct but the names associated with the splits are not. For instance, Nick, not I, ran first.
DMR--tried hard but was a tough race from what I understand.
4x200--younger guys got third in their heat, I believe, posting 1:36. The handoff to Parrish was botched. Note to Parrish: pull your incoming runner through the zone rather than let him crash into you.
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