Wed, 5/11-took off. Shoveled dirt instead.
Tues, 5/10-Hit the track at 6am for 6x150 with 3 min rest plus 6x100 with 2:30 rest. Goal was 22.5 for the 150s and 14-flat for the 100.
Actual: 23-flat, 22-high, 22-mid, 21-high, 21-mid, 21-low; 14-flat, 14-flat, 13-high, 13-mid, 13-low, 12-high
Mon, 5/9-Went to the Y.
8:30 mile
9:00 stretch
7:55 mile
9:00 lifting
7:30 mile
9:00 more strength and plyometrics
Sun, 5/8-
Went to Mountain View Park on this cool, windy day (Is it May yet?) and ran about 2M.
Sat, 5/7-
Went to the YMCA with V.
8:30 mile
9:00 stretch
7:55 mile
9:00 lift
9:00 plyometrics, other strength work, and stretching
Fri, 5/6-took off
July 28-31 - USATF Masters Nationals - Lexington KY
May 5, 2022
Today's 6am workout was about volume: 12x200 with a 3:00/200m walk-rest in-between efforts. No additional rest between sets. The goal paces were supposed to be 3@32, 3@31, 3@30, and 3@29. Today, I managed:
Set 1: 31-high, 31-high, 31-high
Set 2: 31-high, 30-mid, 30-high
Set 3: 30-high, 30-mid, 30-low
Set 4: 30-low, 30-low, 29-high
Tues, 5/3/22-Went to Mountainview Park at 6:00 for a 3M run. 24:30.
Mon, 5/2/22-Went to the Y at 5:40AM
8:30 mile warm up
9:00 stretch
7:55 mile
5:00 lift
5:00 plyometrics and other strength work
7:55 mile
left at 6:38...home by 6:45AM
Sun, 5/1/22
Went to GA for a workout with the crew. Rob made the call: 6x300 at 80% of 400 race pace, with a 4:00 rest between efforts. For me, this meant 50/51, based on 56/57 400. I managed 51.5, 51.2, 50.5, 50.9, 50.4, and 46.1. The workout wasn't that bad, actually. I should have just hit 49s for all of them and not dropped the hammer on the last one Alternatively, I could have run 50/51 for all of them, on 3-minutes' rest.
Sat, 4/30/22-
Took off. Spent the day at Penn Relays, arriving at about 11:00 a.m. and leaving at 6:00 p.m. Wound up missing a couple of notable races since the meet was running 10-15 minutes ahead of schedule as we arrived.
Fri, 4/29/22-
Penn Relays...after a 3-year hiatus due to COVID.
For the first time since 2019, Penn Relays was on.
I left work at 1:15 or so to make my way to Philly. Had no problem parking. Met Chuck S. at the hockey rink at 3:05 to get my ticket.
After a few minutes, I made my way to the stadium. I spent time hanging out with teammates in the stands. Given the 65-degree temperature, wind, and shaded seating area, we weren't exactly warm. The meet began to drift late. Our race was scheduled for 7:18 originally. Thinking our race would go off at 7:30 or so, we figured we'd head to the lower fields at just before 6:00, warm-up and stretch for about an hour, and make our way to the check-in area at 7:00. So much for that plan!
We arrived back at the check-in area at 7:00...and were taken to the paddock area at 7:30. We waited an additional 30 minutes to compete, at exactly 8:00. Essentially, we stood in the coolness for an hour. The two GPTC 60s teams were in the race immediately before ours, the 40s team immediately after ours. (Unfortunately, Ray hurt his calf upon the start, sideline the 60s A team.)
For our part, we'd go on to win the M50 race by 18 seconds, extending the lead from 25 meters on the first leg (John Curtis), to 55 meters on the second leg (Nick Damalas), to 85 meters on the third leg (Rob Ciervo), to well over 100 meters on the fourth leg (yours truly). While we did not run especially fast as a team, Rob brought him the fast split...at 57.9. John posted a 58.9, Nick ran 60.5, and I ran 59.5. Disappointed for sure, but I'll take it...for now.
2022 Penn Relays M50 4x400 meter relay (Flotrack)
2022 Penn Relays M50 4x400 meter relay (Nick's recording)
Wed, 4/27/22arrived to campus at 6:20 on this 48-degree morning. Did 3x150. Goals were mid-21, mid-20, mid-19. Actuals: 22-low, 21-low, 20-low. (On this day in 2019, I managed 20-high, 20-mid, 19-mid. Two days later, I went on to split 55.45 at Penn Relays which was a disappointment. Today, my 150s averaged more than a half-second slower. Perhaps I am ready to run mid- to high-56.)
April 26, 2022
Arrived at the Y at about 5:40 am
Did 8:30 mile
stretched for 9:00
Did 7:55 mile
Stretched and did hamstring strengthening and general strengthening exercises for 18:00
Did 4:00 half-mile.
Stretched and did drills for 5:00
Departed at about 6:35 am
Plan for tomorrow:Go to campus at 6:15am. After warming up and stretching super well, do 3x150. Shoot for high-21, high-20, high-19.
Mon, 4/25/22-Took off
Sun, 4/24/22-Met up with group at GA.
Did 2x200, 2x150, and 2x100
200s were supposed to be at the pace of the 2nd 200 of 400m race
150s were supposed to be at the pace of the middle of the 400m race (i.e., 100m mark to 250m mark)
100s were supposed to be at the pace of the start of the 400m race
Me: 29-high, 28-mid; 20-mid, 20-mid; 13-mid, 13-mid
Sat, 4/23/22-Used the fitness center at the Chestnut Hill Hotel.
Ran mile in 8:30
Stretched well
Ran another mile in 7:30
Stretched some more
Fri, 4/22/22-Ran around Chestnut Hill neighborhood. About 4M in about 34:00.
Thurs, 4/21/22-Took off
Wed, 4/20/22-Planned for 2x(3x300) 48/49, cross 200 in 32; take 3 min between efforts and 6 min between sets
Wound up hitting 49, 50, 50 and 49, 50, 50