Jamaica Smiles!

Sun, 4/9-Back home. Even though I worked out while in Jamaica, I still gained 4-5 pounds. This is in addition to the weight I gained prior to the trip; I was supposed to lose 5 pounds in preparation for the trip. I am now 170 lbs, 170.4 to be exact. I'd say I had one too many Jamaica Smiles! Let's see if I can shed 8-10 pounds in 16-20 days.

Sat, 4/8-Grand Rose Hall. Fitness Center.

9:00 mile warm-up

6:00 stretch

8:00 mile

10:00 lift

8:00 mile

5:00 strength work

4:00 half mile

3:00 stretch

2:00 jog back to main building

Fri, 4/7-Grand Rose Hall. Fitness Center.

9:00 mile warm-up

7:00 stretch

4x1 min on treadmill (@20km/hr). 3:00 rest

2x45 sec on treadmill (@22km/hr). 3:15 rest

2x45 sec on treadmill (@24km/hr). 3:30 rest

3:00 quarter mile

3:00 stretch

2:00 job back to main building

Thurs, 4/6-Grand Rose Hall. Fitness Center.

9:00 mile warm-up

6:00 stretch

8:00 mile

10:00 lift

8:00 mile

5:00 strength work

4:00 half mile

3:00 stretch

2:00 jog back to main building

Wed, 4/5-Grand Rose Hall. Fitness Center.

9:00 mile warm-up

7:00 stretch

4x1 min on treadmill (@20km/hr). 3:00 rest

2x45 sec on treadmill (@22km/hr). 3:15 rest

2x45 sec on treadmill (@24km/hr). 3:30 rest

3:00 quarter mile

3:00 stretch

2:00 job back to main building

Tues, 4/4-en route to Jamaica

Sharing the track

Mon, 4/3... At 4:30, I headed to the track on a full stomach (took Mom out to lunch and had a huge burger and fries...1:30) for a sluggish workout. I simply did a 200 in 31.xx, a 400 (with some of the SCH athletes) in 65.xx after 3:00, another 200 in 30.xx after 3:00, and then a series of (4) 100s in 14-low/13-high.

Sun, 4/2. After opening the night at the Hyatt on the Wilmington waterfront following the Rainey Day Gala, I took the day off.

Sat., 4/1. Did 9x100 at Hillsborough HS's track, having spent the night at Zion following the Brian McKnight concert at the Parx in Bensalem. The idea was to do the first three in 14-low, the second three in 13-high, and the last three in 13-mid.I wound up doing 14.2, 14.1, 14.1; 13.8, 13.6, 13.6; 13.2, 13.1, 12.8.

Fri, 3/31. Mile, lift, mile

Thurs., 3/30. Did 6x150 at 4:00 or so, sharing the track with the team. 3 in 22.xx; 3 in 21.xx. 3 min rest.

It's been a minute...

Wed, 3/29-mile, lift, mile

Tues, 3/28-6x200...at 6:30am. 32.xx, 31.xx, 31.xx, 31.xx, 31.xx, 30.xx

I was more winded than I should've been on 3 min rest.

Mon, 3/27-mile, lift, mile

Sun, 3/26-Spent the night at Zion. Front Runners meet at The Armory. Even thought I registered for the 60, 200, and 400, I knew I would be doing the first two only. After a nearly 90-minute drive that should have taken 70 minutes, I arrived ready to get to work. Unfortunately, I could only warm up in the hall on the second level, or so i was told. At any rate, I felt stiffer than expected. I'd eventually head upstairs to join the rest of my teammates who came (Leroy, Ross, and Jacques). I did some strides and starts in preparation for my heat 6, lane 4 race. After a false start, I was ready to give the 60 a whirl. When the gun went off, I didn't feel smooth. I sort of felt like I was racing to beat a time, almost out of desperation. My mark, 8.21, was an improvement of .09 over my effort at Ocean Breeze (8.30) in February. https://www.armorytrack.org/gprofile.php?mgroup_id=45586&do=videos&video_id=355787

Nearly two hours later it was time for the 200m. By that time, I had eaten a snack and almost taken a nap. I'd be assigned lane 6 in heat 7 (of 21). We weren't able o use starting blocks. Heat 6 and no starting block+ bummer! At any rate, I started okay, but I felt like I couldn't maintain my speed. The 40-something from Garmin Runners caught me at about the 100m mark; the even younger guy eclipsed me at the 150 mark. I think I was able to beat the other guy. with my 26.07. https://www.armorytrack.org/gprofile.php?mgroup_id=45586&do=videos&video_id=355821

gym time

Wed., 3/22-Gym time...

Tues, 3/21-6x150...24.xx, 23.xx, 22.xx, 21.xx, 21.xx

Mon, 3/20-Gym time...

Accomplished

3/19-Met up with the crew on this cold-and-windy-as-hell day! 25 degrees and then some! John called 6x200 with 3' rest, a repeat of what I did on Thursday. 33.xx, 32.xx, 31.xx, 30.xx, 31.xx, 31.xx

3/18-took off. Woke up with cold.

3/17-short run + lift. Board meeting day.

3/16-6:30am 6x200 with 3' rest. First three in 32; second three in 30. Accomplished

3/15-short run + lift

3/14-icy track; ran in turf field. 8x100m strides. Sluggish

3/13-short run + lift

ran back

Sun, 3/12-

Several members of the crew were at Nationals!

Distance crew had on tap 200,300,400,300,200,200,300,400,300,200, with 2:30 rest between each effort. I hopped in beginning with the 400, as they began warming up before I did. 

400-77

300-57

200-37

200-37

300-57

400-77

300-57

200-37

Andrew and I then put on our spike and did a few flys. 

Sat, 3/11-took off

Fri, 3/10-ran to gym, lifted, ran back

Thurs, 3/9-6x150. 2@23, 2@22, 2@21

Wed, 3/8-ran to gym, lifted, ran back

Tues, 3/7-6x200 in 32'

Mon, 3/6--ran to gym, lifted, ran back

Sun, 3/5-6x150 in 21.xx (3' rest), John's call in prep for Nationals. 

Sat, 3/4-took off

Fri, 3/3--ran to gym, lifted, ran back

Thurs, 3/2-6x100 in 14/15

Wed, 3/1--ran to gym, lifted, ran back

Tues, 2/28-cannot recall

Just terrible.

Mon, 2/27/23-Ran to Vare, Lifted, ran back to the house.

Sun, 2/26/23-Met up with the crew and did 2 x (3x200 on 90' rest); took 3:20 minutes between sets. Rob, Andrew and I enjoyed coffee and Dewey (breakfast stout) at the house afterwards

Sat, 2/25/23-Went to the NY/NJ championships at Ocean Breeze with Andrew Albright. Had a nice warm-up, but performed poorly. 60m in 8.30 and 400 in 58.75. Just terrible.

Fri, 2/24/23-took off

Thurs, 2/23/23-Did 2x100 in 14-mid and 14-low; 2x150 in 22-low and 21-low; did 2x100 in 13-high and 13-mid.

Wed, 2/22/23-Ran to Vare, Lifted, ran back to the house.