OFF

Tuesday, Jan 20, 2018

Four days out from Millrose, I decided to head to campus at 6AM for a workout of 6x150 with 3 minutes' rest (walking 150 meters back to the 150 start rather than jogging 250 meters).  The goal was to do the first two in sub-22, the second two in sub-21, and the third two in sub-20, or 55-second 400 pace).

#1: 21-mid

#2: 21-low

#3: 20-mid

#4: 20-low

#5: 19-mid

#6: 19-low

Given the dusting of snow on the ground, I wasn't able to see the starting mark. Therefore, I could have been 5-10 meters off, or .7 to 1.2 seconds off. 

Trail by fire

Monday, 1/29-took the day off!

Sunday, 1/28-

Went to the canal trail on this rainy day for an easy 4.25M run in 32:35. 17:00 2.12M down and 15:35 2.12M back. Then I went to the Y for a few minutes of lifting.

Night at the Races: 800 meter style

On Thursday, January 25th, I left work at 4:45 to head to The Armory for my first 800 of the year, my first in a year! The meet started at 7:00. I arrived at just before 6:00. Having paid online, the  registration was easy. I saw a long list of people registered for the 800, probably about 75 or so names! I was top 20 or so on the list, which started with sub-2:00 runners, including aspirational figures Mark Williams and Peter Brady.  My focus was on Sherman Lau of Central Park Track Club. He and I had faced off a few times in the 4x400, 600, and 400, and I thought I had a step on him. Given how well he's run in the mile, 1000, and 600 this season, I knew I'd be taking a back seat to him. I just didn't expect the seat would be that far back!

When it was check-in time, I learned I was in heat 2 (of 6), lane 10 (of 13). The times in my heat ranged from 2:00 to 2:10. I was seeded at 2:08. I was in Sherman's heat.

At the start, four of us were placed "up;" the rest of us were on the back line.  My plan was to run 30.5, 31.5 (62), 32.5, and 33.5 (66) for a 2:08.  The gun went off, and I got out well. On the backstretch, I found myself in lane 2 trying to make up ground and cut into lane 1.  I did! I was in fifth place, with Sherman right in front of me. The time at the 200 was 30/31.  I got passed. I was trying to stay patient and run my race as I hit 62/63 at the 400 meter mark. I told myself that I was still on pace to hit 2:08.  That's when I got stuck.  I wanted to say out loud "MOVE."  I started losing ground to everyone, who seemed to be maintaining their pace as I moved in the wrong direction: backwards. I saw 1:35/1:36 at the 600 meter mark.  I needed a 32/33 last 200.  A repeat of the third lap and then some, the last lap sucked.   And there it was 2:11.11, on account of a 35-second last lap. That'll never do!  Yuck! I got 20th overall out of 80 competitors.

Dinkins, Delvin              Unattached             2:11.11   2 
        30.866 (30.866)  1:02.649 (31.783)  1:35.776 (33.127)  2:11.104 (35.329)

This sit 'n kick workout kicked my butt and sat me down!

January 26, 2018-

After the board meeting (2:00-ish), I headed to the track on this 53-degree day for a workout:

Sit 'n Kick Reps: 5x (400m @ 64 . . . rest 60-sec . . . 150m @ 21) with a 1200m jog between sets.  My staple caveat: The workout as designed for a 2:00 800m high school runner is 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28), then jog 1200m between sets. Since I am not able to run 800 meters in 2:00, I modified the workout accordingly. I had to get some hard work in or else I will lose my momentum.

One other modification: I decided to walk my rest time of exactly 8:00 between sets rather than jog 1200 meters (8:30-9:00 min). Ideally, my marks would be 64 and 21. More realistically, I could see 64 and 22 or 65 and 21.

The first 400 was in 64-high and pretty hard with the headwind.  One minute rest.  The 150 came in at 22-mid. 

The second 400 required more effort than it should have, even though 64-low was the number. One minute rest.  The 150 came in at 22-high.   

I ran the third 400 felt about the same; 63-high was the bill.  Feeling tired, I also dropped a 23-low for the 150.  I was struggling.

I planned to run 64 and 22 for repeat #4.  Instead I ran 65-mid and 24-low. Argh!

Repeat #5: 64-mid and 22-mid.

This workout was a realistic appraisal of where I am. I just don't feel fast or strong right now. Even though I am thinking of slowing up the 400s in favor of a harder 150 or 200, I feel like I should be able to hit 64 and 21. 

This sit 'n kick workout kicked my butt and sat me down!

Which I did

Tues-Jan 23, 2018

Went to Hillsborough HS to do a quick workout in preparation for a meet on Thurs: 4x200 with 60 seconds' rest.  Due to the rain, I went to the Y first to warm up.  I then drove to the track and got to work.

My goal was to run 31, which I did for all four.

Mon, 1/22/18-took off

snow melt

Sunday, 1/21/18-

Following the snow melt, I went to the (wet) canal trail on this 45-degree morning for a few miles. 2.07M down (16:25, 7:56 per mile pace) and 2.07M back (15:05, or 7:17 per mile pace) for 4.14M in 31:30, or about 7:36/mi pace.

Two weeks out

Jan 20, 2018

Two weeks out from Millrose, I decided to take advantage of the 50-degree day by going to Hillsborough HS at 11:15 for a workout of 6x150 with 2 minutes' rest (walking 150 meters back to the 150 start rather than jogging 250 meters).  The goal was to do the first three in 21-mid and the second three in 20-mid, or 55-second 400 pace.

#1: 19-mid

#2: 19-high

#3: 19-high

#4: 20-low

#5: 20-mid

#6: 20-low

These were faster than I anticipated, despite the patchy slush in lane 1. Two reasons for the speed emerge: 1) I took 3 minutes between repeats (on account of being distracted by a runner on the track who sought my advisement), and 2) I had a decent tailwind.