Thus far this winter it had for the most part been plain sailing,I was concerned only allowing 12 full weeks of training through the Winter may cost me a day here, a week there but w/ the noteable exception of the one Saturday when the snow bollixed me on my repeats I have thus far been lucky w/ the weather
Monday 6 Miles
The downscaling of miles continued w/ the first of two 6 milers....it will be a jolt to the system post Nationals when I resume 10-12 milers during the week but for now I'm enjoying the shorter runs
Tuesday 6 Miles
As is my won't w/ back to back runs of the same distance I switched up from South St bridge/Schuylkill Banks on Monday to Powelton Ave and the Art Museum today
Very little to blog/report other than running "on the backfoot" a little w/ a mile race at The Armory on Thursday,no point "leaving it all out there" today and having nothing for my final tune up race.....
Thursday Mile
Thursday Nite @ The Race #4
Fresh off my 5.06.85 last week at Ocean Breeze I was hopeful of a quicker time tonite, I figured the banked track at The Armory tonite would help shave a few seconds off of last weeks time when they didn't bank the curves over in Staten Island
Heat #5 seeded 16 of 20,according to the heat sheets a dozen or so 5.00 milers so while a larger field than I'd have preferred{15-16 would've been my preference but hey.....I'm just the runner why should I have a say in matters}.... I figured it'd be a competitive heat
20th when the field merged at the top of the home straight I didn't even see the infield clock for my opening split{40.0}
Off the bottom turn I knew I had to move up the field for fear of being in a bottleneck for the next few laps and thanks to a swift change of gears I moved up the field b4 the next turn
I'm not sure of my exact position at that time as I went thro 400m in 1.16.6 and 600min 1.53.7
On either lap 3 or lap 4 I hit the front, was I looking to win? not really it was more of a "let's see what I can run move" that happened to propel me from hunter to hunted
2.30.8 at 800m this was where I'd find out where I was in terms of speed,strength and stamina
3.08.6 at 1,000m,3.46.5at 1,200m and 4.24.6 at the bell
I was aware of another runner coming up on my outside going into the top turn on lap 7 but didn't yield or buckle if he wanted it he'd have to earn it
I forget when he passed me but he did and coming off the final turn 2 more runners went by me,again I didn't run up the white flag and crossed the line in 4th in 5.02.38
My splits were:40.0-36.5-37.1-37.1-37.7-37.9-38.1-37.7
Pretty feckin' consistant if I do say so myself,equal to a 4.44.38 1,500m it also threw up the question was a return to the rank and file of Sub 5 minute miles doable?
Off tonites performance I'd have to say it is....however of the three meets remaining on the indoor circuit the next 2 races are 1,500s w/ a "all or nothing" final crack at things at Ocean Breeze on March 26th in the Miles Mania Grand Prix Finals..........,said date has been circled on my calendar...
Saturday Repeats
One final early morning trip to Haverford for Intervals b4 Indoor Nationals but believe me my weekly visits to Haverford will continue post Baton Rouge
Another brisk morning w/ the omnipresent wind down the back straight......but to quote a Monty Python sketch"still I was getting used to it by then"......
Mile
1.24-1.35-1.37-1.27-6.03.2
Still having issues w/ laps 2 & 3 in the mile,that needs a dramtic improvement post Baton Rouge
1,200m
1.29-1.25-1.29-4.23.1
A bit more like it as I began to get to grips w/ the back straight and top turn wind
1,000m
1.24-1.31-40-3.35.2
At this stage I was 8 seconds up on last weeks times but wasn't ready to"mail it in"just yet....
800m
1.24-1.23-2.47.7
Yes! continued my streak of negative split 800s asitwas pointed out to me pre race at The Armory by my good friend Mark Williams "the strength is there"
600m
1.23-38-2.01.6
Looks like I'll have to wait a while longer for a sub 2 600m but it's coming
4x400m
1.18.3-1.19.4-1.19.1-1.16.8
No decending 400s again butfingers crossed come late March/early mid April the wind willhave stopped battering me throughout the repeats and I can see each 400m get faster
18 seconds faster than last week, a nice way to sign off of repeats pre Nationals
Sunday 8 Mile Tempo Run
Opted to go early this week as my monthly Facebook Live "Philly Nicholson 90" was due to air at 2pm
Aided by the clocks going forward I hit Boathouse Row at 9.40am....technically 8.40am and it felt a tad brisk for someone like me w/ piss poor circulation,for the opening 2 miles I questioned my choice to leave my gloves at home but by mile 3 I was no longer concerned by that
Time:55.24.8 off 6.56 mile pace
Splits:6.44-6.56-6.54-7.05-7.04-7.06-6.50-6.46
If indeed "good things come in threes" then my final race,repeats and tempo run b4 Nationals were testimony to that
Season's best time for the tempo run,but I am looking to go faster and eventually go 8 for 8 on sub 7s
Have I done everything I can to put myself in medal contention next weekend in Baton Rouge? I believe I have,all that remains is to fly down to LSU and put it allon the line next week.....
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