Sluggish

Thurs, 8/9/24-3.45M route to fitness center (27:30). Quick lift. .55M route back home (4:15)

Fri, 8/10/24-What should have been an 4.5M route because a sluggish run (37:55).

I'm trying to get back into the swing of things!

Wed, 8/7/24- On tap today was 8x200 in 32 with 90 seconds' rest, even after sore back and hamstrings due to shoveling five yards of mulch. 

Effort 1: 32-high

Effort 2: 32-high

Effort 3: 32-high

Effort 4: 32-high

Effort 5: 32-low

Effort 6: 32-low

Effort 7: 32-low

Effort 8: 32-low

Not as impressive as I was two months ago, especially on 90' rather than 60' rest, but I'm trying to get back into the swing of things!

Tues, 8/6/24-At the mountainhouse. Shoveled five yards of mulch. 

treadmill action...in Annapolis

Mon, 8/5/24-

More treadmill action...in Annapolis. 3M in 23:55. Stretched and lifted. 1M in 7:28.

Sun, 8/4/24-

Mile on treadmill in 8:30. Stretched and lifted. Mile on treadmill in 8:00. Stretched and lifted. Mile on treadmill in 7:30.

Sat, 8/3/24-

2M in 16:30 on treadmill in Annapolis. Stretched and lifted. 1M on treadmill in 8:00.

That's called restraint!

Fri, 8/2/24-Went for a run at about 9:00. The heat and humidity were oppressive. I cut my run short, doing only 3M (24:35). I had wait too long.

Thur, 8/1/24-I left a school event early to head to Germantown Academy to race the 200m. I wasn't if I'd make it on time or even race, given my hamstring woes. My plan was to warm up and see if my hamstring was up for a sprint. Turns out I made it through the warm up unscathed. Bummer that I was listed as NT-no time. So, I wound up in heat 9, lane 6. Ironically, there were two speedsters in my heat; they both beat me. The girl beat me on account of me choosing to take it easy and not press my luck. I felt my hamstring, but it wasn't bad. I didn't let my 50-something male ego get in the way of doing the right thing. That's called restraint! I wound up hitting 26.84. I have no doubt I could have posted another 25 if I had an inner lane and was healthier. Results: https://lexicontiming.com/meets/39109

Wed, 7/31/24-took off

Tues, 7/30/24-Warmed up and did 2x150 and 2x100 to test out my hamstring.

Mon, 7/29/24-took off

Sun, 7/28/24-8x150 with 2' rest. I believe I did six, respectful of my hammy.

a feeble effort

Sat, 7/27/24-took off. Hammy rest.

Fri, 7/26-took off. Resting hammy.

Thurs, 7/25/24-Went to the track to do 10x150 with 60' rest at 800m race pace. Newcomer John was on the track and asked to join me. I ended my campaign after five efforts, as my hamstring began to make its ire known. In the end, I would expend a feeble effort: 24-low, 25-low, 24-high, 25-low, 25-mid. 

Took off. Resting hamstring.

Wed, 7/24/24-Took off. Resting hamstring.

Tues, 7/23/24-Took off. Resting hamstring.

Mon, 7/22/24-Took off. Resting hamstring.

Nope. I stopped.

Mon, 7/22/24-took off

Sun, 7/21/24

Figuring I had taken it fairly easy this week,  I met up with the crew for 2 x (4x200) with 60 sec rest between repeats and four minute rest between sets. 

Joining me were Chuck, Kate and John, and a "new" John. Andrew would step in for the last one or two after his work with Chuck Shields. 

Given my hamstring woes, I figured I'd shoot for 32/33 on the first four and 30/31 on the second four. My workout did not go as planned.

Effort 1: 33-high. Slower than expected. 60 sec rest.

Effort 2: 33-mid. Slower than expected. 60 sec rest.

Effort 3: 33-low. Pretty much spot on. 60 sec rest.

Effort 4: 33-mid. Decent, although I was hoping for 32-high/33-low. 60 sec rest.

4:00 rest

Effort 5: 32-low, although my hamstring started bothering me. 

Effort 6: 32-low.

Effort 7: I crossed the 200 mark in 15, but I took the last 50 meters easy...for 33-mid.

Effort 8: Nope. I stopped. No need to make an unforced error. Argh!