April 26, 2018
Arrived on campus at 6:20 for a short workout. Warmed up and stretched pretty well, even did a few drills. Then, I did a couple of 100-meter strides on the first turn, followed by a couple of fast 50-meter takeoffs (6.2 and 6.1). I am glad the track is marked at every 50 meters.
Penn Relays, here I come!
Thursday, April 26, 2018
Wednesday, April 25, 2018
Perhaps more realistically
April 25, 2018-took off
Tues, April 24, 2018-Arrived on campus at 6:15 AM for a short workout. I warmed up, lubed up with Icy Hot, and then stretched well. I was ready to go at 6:40 AM.
I wound up doing 2x100, 2x150, 1x100.
The 2x100 were supposed to serve as warmup for the 150s. They were 13-high, 12-mid. 2:00 rest between....
The 2x150 were supposed to be fast but relaxed, not frenetic. I think I accomplished that with my two 19-mid efforts.
I finished up with an accidentally effortful 100 (12-high). The 12-high would ideally be the speed of my third 100 of my 400-meter leg of the 4x4.
first 100: 12.6
second 100: 12.6
third 100: 12.9
fourth 100: 15.0
53.1
Perhaps more realistically:
first 100: 12.6
second 100: 12.6 (25.2)
third 100: 13.8
fourth 100: 14.9 (28.7)
53.9
Tues, April 24, 2018-Arrived on campus at 6:15 AM for a short workout. I warmed up, lubed up with Icy Hot, and then stretched well. I was ready to go at 6:40 AM.
I wound up doing 2x100, 2x150, 1x100.
The 2x100 were supposed to serve as warmup for the 150s. They were 13-high, 12-mid. 2:00 rest between....
The 2x150 were supposed to be fast but relaxed, not frenetic. I think I accomplished that with my two 19-mid efforts.
I finished up with an accidentally effortful 100 (12-high). The 12-high would ideally be the speed of my third 100 of my 400-meter leg of the 4x4.
first 100: 12.6
second 100: 12.6
third 100: 12.9
fourth 100: 15.0
53.1
Perhaps more realistically:
first 100: 12.6
second 100: 12.6 (25.2)
third 100: 13.8
fourth 100: 14.9 (28.7)
53.9
Monday, April 23, 2018
in tow for a bit of encouragement
April 22, 2018-
On this sunny, 45-degree morning I decided to get in a workout at Swarthmore College, there for the weekend with my wife for CPI (Council on Presidential Initiatives). After a 7:00AM warm up and stretch in the fitness center at The Inn at Swarthmore, I made my way to the track for a workout I did on this day last year: 3x400, with a 10-minute break between runs. My target pace was 60. I managed 61-high, 61-low, 60-low. This is about what I did last year (and the year prior), except Bruce and Rob were in tow for a bit of encouragement.
April 21, 2018
Did an easy 3.3M run (26:45, 8:06 mile pace) around Swarthmore College campus/town.
On this sunny, 45-degree morning I decided to get in a workout at Swarthmore College, there for the weekend with my wife for CPI (Council on Presidential Initiatives). After a 7:00AM warm up and stretch in the fitness center at The Inn at Swarthmore, I made my way to the track for a workout I did on this day last year: 3x400, with a 10-minute break between runs. My target pace was 60. I managed 61-high, 61-low, 60-low. This is about what I did last year (and the year prior), except Bruce and Rob were in tow for a bit of encouragement.
April 21, 2018
Did an easy 3.3M run (26:45, 8:06 mile pace) around Swarthmore College campus/town.
Friday, April 20, 2018
thanks mostly to my concussion
It's been almost three weeks since I've posted, thanks mostly to my concussion.
Thurs, 4/19-Snuck in a treadmill workout: naughty.
mile: 8:30
stretch: 4:00
mile: 7:30
lift: 4:00
mile 6:30
lift: 400
stretch: 4:00
Wed, 4/18-took off. Symptomatic!
Tues, 4/17-Snuck in a workout. Cool and windy. Warmed up and stretched at the Y. Then, I went to Hillsborough HS.
The workout was 9x100, 6 on the curve, 3 on the straight. I took 2 minutes (walk 100) between repeats and four minutes between the curve set and straight set. I used the fly and passing zones for the curves, as I was trying to simulate the off curve at Franklin Field.
Thurs, 4/19-Snuck in a treadmill workout: naughty.
mile: 8:30
stretch: 4:00
mile: 7:30
lift: 4:00
mile 6:30
lift: 400
stretch: 4:00
Wed, 4/18-took off. Symptomatic!
Tues, 4/17-Snuck in a workout. Cool and windy. Warmed up and stretched at the Y. Then, I went to Hillsborough HS.
The workout was 9x100, 6 on the curve, 3 on the straight. I took 2 minutes (walk 100) between repeats and four minutes between the curve set and straight set. I used the fly and passing zones for the curves, as I was trying to simulate the off curve at Franklin Field.
curve-13.8
curve-13.8
curve-13.6
curve-13.8
curve-13.6
curve-13.6
curve-12.8
curve-12.6
straight-13.1
straight-12.6
straight-12.4
Mon, 4/16-took off. Symptomatic!
Sun, 4/15- Snuck in a treadmill workout at the Y with V: naughty.
mile: 8:30
stretch: 4:00
mile: 7:30
lift: 4:00
mile 6:30
lift: 4:00
stretch: 4:00
Sat, 4/14-On this 75-degree day, I walked part of the trail, with V running. I later went to the track for a workout. This hard head couldn't resist. The track was overflowing with youth from a local track club, so I had to wait until the track was nearly cleared. I did manage to warm up while during the goings on.
The workout was 6x150 in sub 20.
19.9, 19.7, 19.7, 19.8, 20.2, 19.6
Fri, 4/13-took off. Symptomatic!
Thurs, 4/12-???
Wed, 4/11-??
Tues, 4/10-
Mon, 4/9-???
Sun, 4/8-
Was supposed to go to a meet at TCNJ (which had been moved from Saturday to Sunday) for the 100, 200, and 400, but it was cold. Also, I didn't like the published lane assignment I had for the 400: lane 8! So, I met up with the crew at Germantown Academy for a time trial and baton exchanges instead.
The time trial was missing John Curtis, who had a meet in NC. We did have a full house and then some, with young newcomer Ricky Goettel having to share lane 2 with Phil Reilly. I had lane 1. Rob was in lane 3, and Bruce, Chuck K., and Daryl covering the other lanes. Chuck S. would start us, and Wayne Foulke would yell out the 200 meter splits.
After a decent warm up, I just wanted to get the time trial over with. I got out pretty well, despite the blocks slipping. Even though I caught Phil by the 100-meter mark, I could see early on the Ricky was going to be hard to catch. As we approached the 200, I heard Wayne say 24, which I took to be for Ricky and that 25 or so was for me. As he hit the homestretch, I could tell the wind was a real factor. And then I hit it. OMG! It stood my straight up. The last 100 must have taken 15-16 seconds. Thus, my 56.xx. Ricky managed 52-high. Envious.
After a few minutes, a few of us helped Rob's daughter run a 400-meter time trial herself.
We were then ready for baton exchanges. With Ross unavailable for Penn Relays this year, the team would be Wayne, Rob, Chad Levitt, and me. After some discussion, we decided the order would be Rob (who wanted to start and only hand off the baton), Wayne (who wanted to run a different leg than usual), me (I was open to whatever), and Chad (who, since he hadn't run a 4x100 MR in eons, should simply pass the baton or receive it, but not do both).
We went on our merry way practicing. Unfortunately, on the penultimate handoff from me to Chad, I tripped, perhaps on the back of his heel, and hit the cold ground pretty hard. Like any self-respecting runner, I got up and kept at it, doing another exchange with him and several more with Wayne.
I didn't realize until later than I had been injured. By late-morning, I was lethargic and could barely do yard work. And it is scary to think I had rented a chainsaw, which I could barely carry across the yard and up and down the ladder I was using! OMG! At any rate, by late afternoon I was in a fetal position, thinking perhaps I was suffering from food poising or a nasty stomach bug. By evening, I was vomiting, with nothing in my stomach other than the pastry from the morning and the volumes of liquid I had consumed post workout.
(I returned to work as usual on Monday, and I felt like crap. Same thing on Tues. I suspected a concussion, which was confirmed when I went to an urgent care center Tuesday afternoon.)
I'm still trying to recover and gain my composure for this time next week: Penn Relays!
Sat, 4/7-took off
Fri, 4/6-took off
Thurs, 4/5-3x150 in 22-low, 21-low, 20-low and 3x100 in 14-mid, 13-mid, and 12-mid
Wed, 4/5-
mile: 8:30
stretch: 4:00
mile: 7:30
lift: 4:00
mile 6:30
lift: 400
stretch: 4:00
Tues, 4/4-???
Mon, 4/3-???
Sun, 4/2-???
curve-12.8
curve-12.6
straight-13.1
straight-12.6
straight-12.4
Mon, 4/16-took off. Symptomatic!
Sun, 4/15- Snuck in a treadmill workout at the Y with V: naughty.
mile: 8:30
stretch: 4:00
mile: 7:30
lift: 4:00
mile 6:30
lift: 4:00
stretch: 4:00
Sat, 4/14-On this 75-degree day, I walked part of the trail, with V running. I later went to the track for a workout. This hard head couldn't resist. The track was overflowing with youth from a local track club, so I had to wait until the track was nearly cleared. I did manage to warm up while during the goings on.
The workout was 6x150 in sub 20.
19.9, 19.7, 19.7, 19.8, 20.2, 19.6
Fri, 4/13-took off. Symptomatic!
Thurs, 4/12-???
Wed, 4/11-??
Tues, 4/10-
The workout was a strength training and intensive tempo workout of 6x200 at the same pace as the 2nd 200 meter split of your current 400 meter race time, with four minutes' recovery between efforts. It was time to get ready for lactic acid-inspired booty lock (ass-id, stylized).
I hit:
29-low
28-mid
28-high
28-high
29-low
27-high
Oh, yeah, went to Somerset Urgent Care and was diagnosed with a concussion.
Mon, 4/9-???
Sun, 4/8-
Was supposed to go to a meet at TCNJ (which had been moved from Saturday to Sunday) for the 100, 200, and 400, but it was cold. Also, I didn't like the published lane assignment I had for the 400: lane 8! So, I met up with the crew at Germantown Academy for a time trial and baton exchanges instead.
The time trial was missing John Curtis, who had a meet in NC. We did have a full house and then some, with young newcomer Ricky Goettel having to share lane 2 with Phil Reilly. I had lane 1. Rob was in lane 3, and Bruce, Chuck K., and Daryl covering the other lanes. Chuck S. would start us, and Wayne Foulke would yell out the 200 meter splits.
After a decent warm up, I just wanted to get the time trial over with. I got out pretty well, despite the blocks slipping. Even though I caught Phil by the 100-meter mark, I could see early on the Ricky was going to be hard to catch. As we approached the 200, I heard Wayne say 24, which I took to be for Ricky and that 25 or so was for me. As he hit the homestretch, I could tell the wind was a real factor. And then I hit it. OMG! It stood my straight up. The last 100 must have taken 15-16 seconds. Thus, my 56.xx. Ricky managed 52-high. Envious.
After a few minutes, a few of us helped Rob's daughter run a 400-meter time trial herself.
We were then ready for baton exchanges. With Ross unavailable for Penn Relays this year, the team would be Wayne, Rob, Chad Levitt, and me. After some discussion, we decided the order would be Rob (who wanted to start and only hand off the baton), Wayne (who wanted to run a different leg than usual), me (I was open to whatever), and Chad (who, since he hadn't run a 4x100 MR in eons, should simply pass the baton or receive it, but not do both).
We went on our merry way practicing. Unfortunately, on the penultimate handoff from me to Chad, I tripped, perhaps on the back of his heel, and hit the cold ground pretty hard. Like any self-respecting runner, I got up and kept at it, doing another exchange with him and several more with Wayne.
I didn't realize until later than I had been injured. By late-morning, I was lethargic and could barely do yard work. And it is scary to think I had rented a chainsaw, which I could barely carry across the yard and up and down the ladder I was using! OMG! At any rate, by late afternoon I was in a fetal position, thinking perhaps I was suffering from food poising or a nasty stomach bug. By evening, I was vomiting, with nothing in my stomach other than the pastry from the morning and the volumes of liquid I had consumed post workout.
(I returned to work as usual on Monday, and I felt like crap. Same thing on Tues. I suspected a concussion, which was confirmed when I went to an urgent care center Tuesday afternoon.)
I'm still trying to recover and gain my composure for this time next week: Penn Relays!
Sat, 4/7-took off
Fri, 4/6-took off
Thurs, 4/5-3x150 in 22-low, 21-low, 20-low and 3x100 in 14-mid, 13-mid, and 12-mid
Wed, 4/5-
mile: 8:30
stretch: 4:00
mile: 7:30
lift: 4:00
mile 6:30
lift: 400
stretch: 4:00
Tues, 4/4-???
Mon, 4/3-???
Sun, 4/2-???
Sunday, April 1, 2018
strength training and intensive tempo
Sunday-
Saturday-Met up with the crew at Germantown Academy. We have some good numbers today, about 13 or 14, including a few new faces interested in membership: Chad, Dan, and another guy.
The workout was a strength training and intensive tempo workout of 6x200 at the same pace as the 2nd 200 meter split of your current 400 meter race time, with four minutes' recovery between efforts. It was time to get ready for lactic acid-inspired booty lock (ass-id, stylized).
We'd have three groups: 28/29, 30/31, and 32/33. (Midway through the workout, the 32/33 would late break off to do twice as many reps, but at a slower pace with a 200 jog recovery. Andrew said they were moving too slowly on the 200s to justified a 4:00 recovery. Fair enough!)
28/29: John, a younger guy connected with Chuck K. whose name I can't remember but who's come to work out with us before, and me.
30/31: Bruce, Rob, Ray, Kevin Cooke, Dan, Chuck K.
32/33: Andrew, Chad, Chuck S. other guys
I hit:
28-mid
28-mid
28-high
29-low
28-high
27-mid
Friday-YMCA.
Very easy mile in 9:00, lift and stretch for four minutes, easy mile in 8:30, lift and stretch for eight minutes
Thursday-Rise and shine.
Went to the track at 6 AM this morning for a medium intensity workout of 300s and 200s. The initial plan was to do 3x300 and 3x200, but I felt sluggish enough to scale things back to two of each. With the track still partially covered, I ran in lane three and managed 2x300 in 46 and 45 and 2x200 in 30 each. I took three minutes' rest between the 300s and two minutes' rest between the 200s.
Wed-YMCA
Same 'ole: easy mile in 8:30, lift and stretch for four minutes, easy mile in 8:00, lift and stretch for four minutes, easy mile in 7:30, lift and stretch for four minutes.
Tues-Went to the track at 6 AM this morning for a medium intensity workout of 5 x (150, 60sec rest, 100, 60 sec rest). The idea was to maintain the same pace throughout the workout on minimal rest of 60 sec.
22-mid 150
60 sec rest
14-mid 100
60 sec rest
22-mid 150
60 sec rest
14-mid 100
60 sec rest
22-low 150
60 sec rest
14-high 100
60 sec rest
22-mid 150
60 sec rest
15-low 100
60 sec rest
21-mid 150
60 sec rest
13-high 100
60 sec rest
Mon-YMCA
easy mile in 8:30, lift and stretch for four minutes, easy mile in 8:00, lift and stretch for four minutes, easy mile in 7:30, lift and stretch for four minutes.
Saturday, March 24, 2018
Trifecta
Sat, 3/24/18-
Went for a recovery run on the trail. 4.25M. 17:00 down, 15:55 back for 32:55.
Fri, 3/23/18-
Bruce, Daryl and John picked me up at about 3:30 to head to The Armory for the Front Runners Invitational, the last of the season, Daryl at the wheel. Early in the drive, we stopped by Starbucks for coffee. Bruce needed a fix, as did I. We enjoyed each other's company on the way to NYC, jabbing each other on matters of politics, family, manhood, etc. There was a fair bit of, well, locker room banter.
We sat in the street-parked car for 15 minutes until we were sure the venue was open to us (6:00). I sat thinking about what I had committed to in signing up for this meet. In an email, I declared the meet as an opportunity to break the barriers: 8.00 in the 60, 25.00 in the 200, and 55.00 in the 400. These were my goals!
I started warming up at about 6:15, in preparation for the 60. Ross was there for the same.
I wound up being assigned heat 4, lane 8. Ross was in line lane 1. Even though I had practiced a couple of starts, I did not feel explosive when the gun when off. I felt a little off kilter and sloppy. I still managed 7.97. Check! Age-group silver.
I walked and jogged around, trying to stay loose for the 400. Of course, my piriformis muscle was after me, but I had to trek onward.
When it was time to check in for the 400, I had broken a decent sweat again and was ready. We'd have a full heat, with Mark Williams in lane 1, John Curtis in lane 4, me in lane 5, and the remaining lanes taken by youngsters. I was pleased to see there'd be someone on my outside. I understood that I needed to get out a bit harder than I did last week at Nationals. I figured John would pull even with me by the 100 meter mark, but that I'd then go with him. And that's exactly what happened. Once we reached the cones (150m), I moved quickly towards lane 1, so that no one could claim my rightful position. I was within a few meters of John. I looked at the clock and surmised I hit the 200 in a respectable 25-high. I was how I was going to get around him as we hit the backstretch. I noticed he was swinging into the outer rim of lane 1, and I thought I could exploit this. However, I didn't have enough strength and acceleration to make that happen. Coming up the homestretch I told myself to relax and not press too much. I determined there was no use in going wide to try to pass John, as I would run out of "real estate." However, I got passed at the line, making me think that going wide may have prevented this. That being said, going wide may have also affected my time, 54.73, negatively. Check. Age group gold! First 200: 25.411 Second 200: 29.313
I walked around after the 400 and did some jogging, again trying to stay loose for the 200. Once all was said and done, I'd be in heat 8, lane 5. Unfortunately for me, many competitors bagged the 200. My heat was hit especially hard: there were just two of us remaining, someone in lane 2 and me in lane 5 (again). In order to accomplish the trifecta, I needed to get out hard and run the backstretch aggressively, particularly since there was no one to my outside or immediate inside. And that's what I did, although my homestretch helped. I believe my 24.96 could have been a bit faster with more competitors in the race. Check. Are group gold.
I am thinking that I may reassess my plans for outdoor track and focus on sprints: 100, 200, and 400. Perhaps I'll break more barriers: 12.00, 24.00, and 54.00. We'll see.
Thurs, 3/22/18-took off
Went for a recovery run on the trail. 4.25M. 17:00 down, 15:55 back for 32:55.
Fri, 3/23/18-
Bruce, Daryl and John picked me up at about 3:30 to head to The Armory for the Front Runners Invitational, the last of the season, Daryl at the wheel. Early in the drive, we stopped by Starbucks for coffee. Bruce needed a fix, as did I. We enjoyed each other's company on the way to NYC, jabbing each other on matters of politics, family, manhood, etc. There was a fair bit of, well, locker room banter.
We sat in the street-parked car for 15 minutes until we were sure the venue was open to us (6:00). I sat thinking about what I had committed to in signing up for this meet. In an email, I declared the meet as an opportunity to break the barriers: 8.00 in the 60, 25.00 in the 200, and 55.00 in the 400. These were my goals!
I started warming up at about 6:15, in preparation for the 60. Ross was there for the same.
I wound up being assigned heat 4, lane 8. Ross was in line lane 1. Even though I had practiced a couple of starts, I did not feel explosive when the gun when off. I felt a little off kilter and sloppy. I still managed 7.97. Check! Age-group silver.
I walked and jogged around, trying to stay loose for the 400. Of course, my piriformis muscle was after me, but I had to trek onward.
I walked around after the 400 and did some jogging, again trying to stay loose for the 200. Once all was said and done, I'd be in heat 8, lane 5. Unfortunately for me, many competitors bagged the 200. My heat was hit especially hard: there were just two of us remaining, someone in lane 2 and me in lane 5 (again). In order to accomplish the trifecta, I needed to get out hard and run the backstretch aggressively, particularly since there was no one to my outside or immediate inside. And that's what I did, although my homestretch helped. I believe my 24.96 could have been a bit faster with more competitors in the race. Check. Are group gold.
I am thinking that I may reassess my plans for outdoor track and focus on sprints: 100, 200, and 400. Perhaps I'll break more barriers: 12.00, 24.00, and 54.00. We'll see.
Thurs, 3/22/18-took off
Wednesday, March 21, 2018
Landover...my window of opportunity...move over!
Wed, 3/21-
Went to the Y in this storm to do mile/lift & stretch/mile/lift & stretch/mile/lift & stretch. Treadmill miles were in 8:00, 7:45, and 7:30. I took 4:00 between each.
Tues, 3/20-
With the megastorm approaching, I took the liberty of getting in a quick workout outside in the cold (30-degrees). Well, actually, I began inside at the Y with a mile warmup an stretch. I then headed to Hillsborough HS (even though school was in session) for 2x100, 3x150, and 2x100, a repeat of what I did on this day after 2014 nationals in Boston. Goals for the first set of 100s: 14-mid, 13-mid; goals for the 150s: 21-mid, 20-mid, and 19-mid; goals for the second set of 100s: 13-low, 12-mid.
Actuals: 14-high, 13-mid; 20-mid, 20-high, 19-mid; 13-flat, 12-low
Mon, 3/19-
Went for a recovery run on the trail. 4.25M. 17:30 down, 16:05 back for 33:35.
Sunday, 3/18-Today was my "tough" day. I had a pretty good warmup, but my piriformis was bothering me. With about 12 in my, we would do an alley start; I was up top with three other guys, including Mark Williams. Mark exploded at the gun. I was relaxed and far too tentative, having convinced myself the nest I could so was third. I hit 31-low at the 200. As I hit the 400-meter mark, I saw 62/63. Mark crossed in 56.xx seconds. Crazy! I saw 1:36/1:37 at the 600. I was dragging, but I figured I had third in the bag. Someone flew by me on the last turn. He wound up having a 30-second last lap. I could feel myself tire and dropped a 2:11.67, a disappointment. I just can't get that damn last lap. A nearly 34-second last lap will not get the job done. 31-low/63-low(32-low)/1:37-low (33-high)/2:11.67(34-mid). Mark hit the wall big time and collapsed across the finish. 2:07 should be within my reach. I psyched myself out!
2018 Nationals Landover 800 meters
I got over the 800 and made my way, mentally, to the 4x400. The lineup was Phil, Kevin Cooke, Chuck Kruelle, and me. I was going to run leadoff, that is, until we saw the other teams' lineups and I suggested changes in the order. It would be Phil, Kevin, me, and Chuck. With five teams in the race, I knew it would be a fun one. Phil (58) powered the first lap of his leg and tried to keep it close when he handed off right behind Michael Jackson of TNT. Kevin took the baton in 2nd place, seven meters back. He held steady, right behind Kareem Lanier of TNT. I got the baton in second place, seven meters behind Kyle Lanier. I was fairly aggressive over the first 100, cutting significantly into his lead. At the 150 mark, I was right on his tail. I was relaxed. Kyle picked up his pace some, so it seemed. I knew I needed to make a move and soon. Coming off the turn and onto the backstretch, I went for it. I pulled even and then pushed hard to pass him before the turn, which I did. Kyle came back at me over the final 25 meters. We handed off in the virtual tie. I posted 54-high. Chuck ran a smart 400, running strategically, but he came up a little short at the end.
2018 Nationals Landover 4x400MR
2018 Nationals Landover 4x400MR (From Raine, John's wife)
After a tough weekend, I was ready to go home. Given that this championship meet was a lot less competitive than the one I attended in Boston in 2014, I could've done better: I could've won an event! But, I goofed. I hope I haven't missed my window of opportunity. While I was slightly disappointed, I was happy to have had the time to spend doing what I love with some of my favorite guys!
Saturday, 3/15-Today was more of a relaxed day. After stopping by to see some 60m dash action (Wayne did very well, and Ross improved in the finals), I headed back to the hotel room to hang out.
I was excited for the 4x200. John would lead off, I'd run second, Wayne third, and Ross fourth. We were in a two-team race, as we were bumped from the stacked M40 race and placed in the M45 race, which was down to two teams because of scratches. John handed me the baton in first, posting 25.1. I ran the same, with Wayne and Ross running 26.5 and 26.4 respectively. Too bad the officials made us stand at the top of the fly zone rather than at the actual exchange zone.
2018 Nationals Landover 4x200 MR
We were pleased overall, having with 1:43.25 (FAT), much slower than expected. We didn't race until after 9:00, as the relay registration and such became disorganized. The 4x800s took much longer as well. Speaking of which, the 4x800 teams had good runs.
Friday, 3/14--I had a nice breakfast.
During this busy weekend, I was Mr. Organizer, in Chuck's absence. I traded in my Executioner title for the weekend.
Today was my 400 day. I had lane 3, the one I wanted. To my right were Mark and the two other competitors. I figured I'd catch Mark and take the straightaway. However, he got out hard and I got out too slow. I found myself in third at the 150 mark. I knew I was behind at the 75m mark. I just tried to keep it close. Coming up the homestretch I closed the gap and tried to pass Mark on the inside. Nope. I had to settle for third in 55.63, not too far from what I ran the last time I was in Landover. The winner ran 55.02; Mark ran 55.52. I could've, and should've, won the race!
2018 Nationals Landover 400 meters
Went to the Y in this storm to do mile/lift & stretch/mile/lift & stretch/mile/lift & stretch. Treadmill miles were in 8:00, 7:45, and 7:30. I took 4:00 between each.
Tues, 3/20-
With the megastorm approaching, I took the liberty of getting in a quick workout outside in the cold (30-degrees). Well, actually, I began inside at the Y with a mile warmup an stretch. I then headed to Hillsborough HS (even though school was in session) for 2x100, 3x150, and 2x100, a repeat of what I did on this day after 2014 nationals in Boston. Goals for the first set of 100s: 14-mid, 13-mid; goals for the 150s: 21-mid, 20-mid, and 19-mid; goals for the second set of 100s: 13-low, 12-mid.
Actuals: 14-high, 13-mid; 20-mid, 20-high, 19-mid; 13-flat, 12-low
Mon, 3/19-
Went for a recovery run on the trail. 4.25M. 17:30 down, 16:05 back for 33:35.
Sunday, 3/18-Today was my "tough" day. I had a pretty good warmup, but my piriformis was bothering me. With about 12 in my, we would do an alley start; I was up top with three other guys, including Mark Williams. Mark exploded at the gun. I was relaxed and far too tentative, having convinced myself the nest I could so was third. I hit 31-low at the 200. As I hit the 400-meter mark, I saw 62/63. Mark crossed in 56.xx seconds. Crazy! I saw 1:36/1:37 at the 600. I was dragging, but I figured I had third in the bag. Someone flew by me on the last turn. He wound up having a 30-second last lap. I could feel myself tire and dropped a 2:11.67, a disappointment. I just can't get that damn last lap. A nearly 34-second last lap will not get the job done. 31-low/63-low(32-low)/1:37-low (33-high)/2:11.67(34-mid). Mark hit the wall big time and collapsed across the finish. 2:07 should be within my reach. I psyched myself out!
2018 Nationals Landover 800 meters
| Place | Athlete | Time | Heat | Pts | Splits | ||||
|---|---|---|---|---|---|---|---|---|---|
| 1. |
Mark Williams
45 - Garmin Runners
| 2:07.67 | 1 | 8 |
27.80
[27.80] |
56.40
[28.60] |
1:28.11
[31.72] |
2:07.68
[39.57] | |
| 2. |
Brian Shadrick
45 - Bullseye Running
| 2:09.26 | 1 | 6 |
33.15
[33.15] |
1:05.77
[32.62] |
1:38.30
[32.54] |
2:09.26
[30.96] | |
| 3. |  |
Sherman Lau
46 - Central Park Track Club (CPTC)
| 2:09.31 | 1 | 4 |
30.62
[30.62] |
1:02.89
[32.28] |
1:36.24
[33.35] |
2:09.31
[33.07] |
| 4. |  |
Delvin Dinkins Sr
46 - Greater Philadelphia TC
| 2:11.67 | 1 | 3 |
31.06
[31.06] |
1:03.28
[32.22] |
1:37.09
[33.82] |
2:11.67
[34.58] |
| 5. |  |
Darryl Walker
45 - Unattached
| 2:13.10 | 1 | 2 |
32.81
[32.81] |
1:06.14
[33.33] |
1:39.10
[32.96] |
2:13.10
[34.01] |
| 6. | |
Sean Nyhan
49 - Unattached
| 2:19.04 | 1 | 1 |
32.15
[32.15] |
1:07.74
[35.59] |
1:44.09
[36.36] |
2:19.04
[34.95] |
| 7. | |
Kevin Cooke
48 - Greater Philadelphia TC
| 2:19.46 | 1 |
33.38
[33.38] |
1:06.54
[33.17] |
1:41.35
[34.81] |
2:19.46
[38.12] | |
| 8. |  |
Brent Fields
46 - Atlanta Track Club
| 2:22.59 | 1 |
33.00
[33.00] |
1:09.25
[35.25] |
1:46.57
[37.33] |
2:22.59
[36.02] | |
| 9. |  |
James Cooper
48 - Potomac Valley Track Club
| 2:26.33 | 1 |
35.75
[35.75] |
1:11.96
[36.21] |
1:50.34
[38.38] |
2:26.33
[35.00] | |
| 10. | |
William Martin
46 - Unattached
| 2:26.89 | 1 |
33.50
[33.50] |
1:09.07
[35.57] |
1:48.57
[39.51] |
2:26.89
[38.33] | |
| 11. |  |
Tim Stewart
48 - Fork Union Track Club
| 2:33.47 | 1 |
32.94
[32.94] |
1:08.83
[35.90] |
1:49.28
[40.45] |
2:33.47
[44.19] | |
 |
Kyle Lanier
45 - TNT International Racing Club
| ||||||||
2018 Nationals Landover 4x400MR
2018 Nationals Landover 4x400MR (From Raine, John's wife)
After a tough weekend, I was ready to go home. Given that this championship meet was a lot less competitive than the one I attended in Boston in 2014, I could've done better: I could've won an event! But, I goofed. I hope I haven't missed my window of opportunity. While I was slightly disappointed, I was happy to have had the time to spend doing what I love with some of my favorite guys!
Saturday, 3/15-Today was more of a relaxed day. After stopping by to see some 60m dash action (Wayne did very well, and Ross improved in the finals), I headed back to the hotel room to hang out.
I was excited for the 4x200. John would lead off, I'd run second, Wayne third, and Ross fourth. We were in a two-team race, as we were bumped from the stacked M40 race and placed in the M45 race, which was down to two teams because of scratches. John handed me the baton in first, posting 25.1. I ran the same, with Wayne and Ross running 26.5 and 26.4 respectively. Too bad the officials made us stand at the top of the fly zone rather than at the actual exchange zone.
2018 Nationals Landover 4x200 MR
We were pleased overall, having with 1:43.25 (FAT), much slower than expected. We didn't race until after 9:00, as the relay registration and such became disorganized. The 4x800s took much longer as well. Speaking of which, the 4x800 teams had good runs.
Friday, 3/14--I had a nice breakfast.
During this busy weekend, I was Mr. Organizer, in Chuck's absence. I traded in my Executioner title for the weekend.
Today was my 400 day. I had lane 3, the one I wanted. To my right were Mark and the two other competitors. I figured I'd catch Mark and take the straightaway. However, he got out hard and I got out too slow. I found myself in third at the 150 mark. I knew I was behind at the 75m mark. I just tried to keep it close. Coming up the homestretch I closed the gap and tried to pass Mark on the inside. Nope. I had to settle for third in 55.63, not too far from what I ran the last time I was in Landover. The winner ran 55.02; Mark ran 55.52. I could've, and should've, won the race!
2018 Nationals Landover 400 meters
| Place | Athlete | Time | Heat | Pts | |
|---|---|---|---|---|---|
| 1. |
Winston Chambers
49 - 2nd.MD Racing
| 55.02 | 2 | 8 | |
| 2. |
Mark Williams
45 - Garmin Runners
| 55.52 | 2 | 6 | |
| 3. | |
Delvin Dinkins Sr
46 - Greater Philadelphia TC
| 55.63 | 2 | 4 |
| 4. | |
Kevin Bowen
46 - TNT International Racing Club
| 58.97 | 2 | 3 |
| 5. |  |
Edward Carr
45 - Mass Velocity Track Club
| 59.29 | 1 | 2 |
| 6. | |
Andre Baynes
47 - Mass Velocity Track Club
| 1:01.53 | 1 | 1 |
| 7. | |
William Martin
46 - Unattached
| 1:03.19 | 1 |
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