hammer these

Fri, 5/31/19-

Went to Y. Did 3 x (mile + 4:00 stretch/lift). The miles were in 8:25, 7:55, and 7:25.

A workout to try:
From Phil Reilly's Facebook: 400-300-200-100 and then 3 x 200 at 2:00 pace or under. Walked/jogged 100 (1:30-2:10) in first set. (59.7,45.4,29.7,14.0) 10 minute break, 30.1,30.2,30.3 with 60 seconds break.

(Phil recently ran 4:50ish all by his lonesome at an all-comers meet and 2:08 in practice.)

Thur, 5/30/19

My workout was going to be 12x200 with a 3:00/200m walk-rest in-between runs.  The goal paces were 3x31, 3x30, 3x29, and 3x28.  I then changed my mind to 2x30, 2x29, 2x28, and 2x27. Today, I managed:
Set 1: 30-low, 30-low
Set 2: 29-mid, 29-low 
Set 3: 28-mid, 28-low
Set 4: 28-low, 28-low

Wednesday, 5/29/19-

Took off

Tues, 5/28-150s! I knew I wasn't going to be able to hammer these, so I accepted that I'd be a second off on average.
Instead of 2x21, 2x20, and 2x19, I figured I'd be 2x22, 2x21, and 2x20.

My runs: 23.3, 21.5; 20.8, 20.4; 20.1, 19.5

Mon, 5/27-Went to Y. Did 3 x (mile + 4:00 stretch/lift). The miles were in 8:25, 7:55, and 7:25.

A workout to try from Anselum LeBourne (posted on Facebook May 26, 2019)

A workout to try from Anselum LeBourne (posted on Facebook May 26, 2019). "Workout today was 3x500 and 2 sets of 3x100. Rest was 8-10 minutes between each 500 trying to run 1.20-1.21 for the first one 1.23-1.24 for the second one and 1.20-1.21 for the third one. Ran 1.20.4, 1.23.6, and 1.21.8. That last one really hurt. 100 were 16.6, 16.2, 16.1, 15.1, 15.5, 15.6."

I'll be working overtime.

Sun, 5/26-To punish myself for yesterday's show of horrors, I went to the track for a workout. Russian intervals. As designed for a high school 2:00 800m runner, Russian intervals consist of 5x(3x300m @ 48 w/jog 100m at 30-sec) with an 800m jog between sets. My plan was to do "modified" Russian intervals: 5x(2x300m @ 48 w/60 sec rest (30 sec walk + 30 sec jog) with an 800m jog between sets. 

Actual: I wound up walk 100m for a rest of between 80 and 90 sec...and my jog between sets was 900m (6:45). And I could manage only three sets.

My runs:
48/47
48/48
48/47

Sat, 5/25-

Competed at the Garden State Twilight  meet in Edison, NJ. I had never competed at this meet, which wound up being an eye-opener. There were a few events with many competitors and some with just a few. Whichever the case, the times were generally amazing (https://results.lexicontiming.com/meets/2223/events). How about 10.55 winning the men's 100m, with everyone else who made it to the finals running under 11 seconds? How about the winner of the women's 100 at 12.05, a time I'd kill for right now? What about 20.81 winning the men's 200? The same guy won the 400 in 46.28, with five other men under 48 seconds! And how about 16 of 26 competitors under 2:00 in the 800? And pro Ce'Aira Brown's effort of 2:01.54, with the great Robbie Andrews watching.

At any rate, this small-scale meet was big-time. 

I had a good warmup for my 100, taking a few laps with 50s teammate Jacques Lucien. After stretching and doing a few starts, I felt pretty good. In fact, I imagined I'd run in the 12.2-range, which was in the neighborhood of my seed time. In the final heat in lane 7, I found myself with no pop, no fizzle. I got smoked. Then again, the heats were preliminary and were seeded with a distribution of times. My 12.74 was perhaps my worst 100m season opener.  A couple hours later at 9:30, I'd run the 200 from lane 2. At least there was a masters runner to my outside in lane 3. Even so, I could not catch him. I felt better in the 200 than in the 100. So, I was disappointed when my time read 25.89.  

Jacques ran well in both events (12.66, 26.10), and Phil Reilly (4:53.56) had a very nice mile.

I have so much work to do that I'll be working overtime.
 

Lightning and the thunder!

Thursday, 5/21/19-

Drove to campus for a workout. Arrived at 6:15 AM for 8x50m (4x50 fly at 400m pace, 4x50 with blocks at 200m pace). Warmed up in the gym. But then...storming outside! Lightning and the thunder!

Wound up doing the workout inside. Did 8x50m (4x50m at 400m pace, and 4x50m at 200m pace, all at fly...and in trainers.

6.9, 7.0, 6.8, 6.6;
6.4, 6.3, 6.4, 6.2

Wednesday, 5/20/19-

Went to the Y, did a mile, lifted for 15 min.

Tues, 5/19/19


2 x (3x150) @ 800m with 50m walk-rest; 3' rest between sets. After the three sets, I took a 5' rest and did 6x50m @ 200m pace.

so I continued

Mon, 5/20/19

Did an easy 4M...usual route...in 31:40. 8:19, 7:51, 7:49, 7:40.

Sun, 5/19/19--10 x 100 recovery stride. Did these in 15-low to 15-mid.

Sat, 5/18/19-

8 x 150 (4 x @ 800 pace; 2 x first 50 @ 800, final 100 @ 400; 2 x first 50 @ 800, second 50 @ 200, and last 50@800). Walk 150m rest.

First four: 24 sec. I was slow on the first one, too relaxed, coming in at 24-mid. The next three were 23-low.

Next two: 8 sec + 13.5 sec=21.5. I was pretty spot on, as I used my watch to take splits.

Next two: I lost track on what I was supposed to do, so I continued with 8 sec + 13.5 sec=21.5.

Simply

Fri, 5/17-took off entirely.

Thurs, 5/16-Went to the Y and simply lifted for about 20 minutes.

A random assortment

Wed, 5/15/19

A sluggish, slightly under the weather me went to the track at 6AM for a workout. Not sure of what I was going to do, I settled on a random assortment: 3x150 (easy), 3x200 (mod, pickups), and 3x100 (easy, med, hard).

150s-all in 22-high
200-all in 29-high
100-14-high, 13-high, 12-high

Tues, 5/14/19-

Went to the Y for 4 x (6:00 of treadmill running @ 8:00/M pace x 4:00 of stretching/lifting)

Mon, 5/13/19-Ran 4M around the Y neighborhood in 30:00

Sun, 5/12/19-Went to the Y for a mile + 15 min of lifting.

Sat, 5/11/19-Went to Hillsborough High School to workout on this beautiful but windy day.   I felt flat today and wound up doing...

6x200 with 3 min rest...three were supposed to be in 30 and there were supposed to be in 28
6x100 with 2 min rest...there were supposed to be in 13.5 and three were supposed to be in 12.5

30-mid, 30-low, 30-low; 28-mid, 28-high, 28-mid
13.8, 13.6, 13.3; 12.9, 12.7, 12.5