After a two week absence from repeats it was back on the horse today and I for one couldn't have been happier!
Why I didn't go straight to Lower Merion High School I don't know,St Joe's is nearer but it seems whenever I go there I crap out,today was no different,they're relaying the track so who knows how long that'll take,but if I have to do repeats on a Saturday from here on in LMHS it is,and besides I always seem to do well on that track anyway.
Today's bill o fare:2x150m,6x400m,2x150m.
The opening set of 150s were set at 25 seconds I went:22.05.-22.83.
I wasn't surprized that I came out of the traps fast,you figure my last repeats were Sun May10th.
6x400m,for some reason I thought it was 4x400 untill I doubled checked my list prior to to the workout,the pace was 70-65 seconds I went:64.13-67.44-67.17-67.66-69.06-61.98.
Where did that final 400m in 61.98.come from?easy I visualized the final lap of the 800m final in Lahti in just under 10 weeks time.
The target time on my final 2x150s was 22-21 seconds I went:23.78-22.83.
I'm not gonna front I was feeling a little rubber legged after those 400s but all in all a good workout,we'll see if Dib thinks so and also what he has in store for me next.
Monday, May 25, 2009
You Can't Spell Scunthorpe W/out Saying............
The proverbial day late and a dollar/euro short on yesterdays entry,blame it on not getting home till almost 3am Sunday morning.....we'll get to that.
The important stuff first,following Millwall's heartbreaking 3.2 loss to Scunthorpe in the League 1 playoff final I went out for my run.
In a week that had seen me downgrade the discomfort level in my tendon I finally reached 1 which means tomorrow I can return to speed work.....YEA!!!
As for Millwall's loss,yeah it's a disappointment,Wembley is no place for losers,nobody remembers the team that loses but I hope the extra 40,000 fans who showed up for the big day out can get behind the club when the new season begins and lend the kind of vocal support the team enjoyed Sunday,w/ that kind kind of support at The New Den maybe Millwall can land automatic promotion next season.
Finally why was I out till almost 3am on a Saturday?a few weeks back I read that an Iron Maiden tribute band Sanctury were coming to the North Star Bar,I love seeing bands at the North Star it's like seeing a band in your living room and my love of Maiden is well documented{for the uninitiated "Running Free" was the first Maiden single and a nobrainer for a blog title for moi}
These guys ROCKED! any band that can play for three hours get mad props but three hours of Iron Maiden!!!!!
To any and all Maiden fans who read my blog check these guys out at www.ironmaidentribute.com or www.myspace.com/ironmaidentribute
And certainly check them out live,you won't be disappointed.
UP THE IRONS.
The important stuff first,following Millwall's heartbreaking 3.2 loss to Scunthorpe in the League 1 playoff final I went out for my run.
In a week that had seen me downgrade the discomfort level in my tendon I finally reached 1 which means tomorrow I can return to speed work.....YEA!!!
As for Millwall's loss,yeah it's a disappointment,Wembley is no place for losers,nobody remembers the team that loses but I hope the extra 40,000 fans who showed up for the big day out can get behind the club when the new season begins and lend the kind of vocal support the team enjoyed Sunday,w/ that kind kind of support at The New Den maybe Millwall can land automatic promotion next season.
Finally why was I out till almost 3am on a Saturday?a few weeks back I read that an Iron Maiden tribute band Sanctury were coming to the North Star Bar,I love seeing bands at the North Star it's like seeing a band in your living room and my love of Maiden is well documented{for the uninitiated "Running Free" was the first Maiden single and a nobrainer for a blog title for moi}
These guys ROCKED! any band that can play for three hours get mad props but three hours of Iron Maiden!!!!!
To any and all Maiden fans who read my blog check these guys out at www.ironmaidentribute.com or www.myspace.com/ironmaidentribute
And certainly check them out live,you won't be disappointed.
UP THE IRONS.
Saturday, May 23, 2009
I Think I Can,I Think I Can.
Another easy 3 miler,half a mile up to the"Top Cat Bowl"2 miles up there and half a mile home.
Based on how I felt today I feel a return to speed work is on the cards for Monday.
Dib and I need to sit down tomorrow and mull it over.....since both of us are shaven headed I guess we won't "mullet over"...............groan!!!
My blog title also refers to tomorrows League 1 playoff final,Millwall vs Scunthorpe,a nice shiny trophy and a place in The Championship next season to the winners,sweet fa for the losers and another season in League 1.
During my enforced week off Millwall did what very few thought possible,go to Leeds in the second leg and get a result,hence their place in tomorrows final at Wembley,last I heard Millwall were taking close to 50,000 to Wembley tomorrow......the Old Kent Road and surrounding areas will be deserted!!!!
I will take my place in front of the tv tomorrow morning at 8am for the kick off,in an ideal world I would've gone home for a long weekend,been there for Eileen's retirement bash and then gone to Wembley....why is it when you check under the mattress in the hope of finding a grand all you come up w/ is lint..........?????
Oh well trust me on this one,if The Lions take care of business tomorrow the roar coming out of my room may well be heard in N.W. London.....get in there Wall and make us proud!
Based on how I felt today I feel a return to speed work is on the cards for Monday.
Dib and I need to sit down tomorrow and mull it over.....since both of us are shaven headed I guess we won't "mullet over"...............groan!!!
My blog title also refers to tomorrows League 1 playoff final,Millwall vs Scunthorpe,a nice shiny trophy and a place in The Championship next season to the winners,sweet fa for the losers and another season in League 1.
During my enforced week off Millwall did what very few thought possible,go to Leeds in the second leg and get a result,hence their place in tomorrows final at Wembley,last I heard Millwall were taking close to 50,000 to Wembley tomorrow......the Old Kent Road and surrounding areas will be deserted!!!!
I will take my place in front of the tv tomorrow morning at 8am for the kick off,in an ideal world I would've gone home for a long weekend,been there for Eileen's retirement bash and then gone to Wembley....why is it when you check under the mattress in the hope of finding a grand all you come up w/ is lint..........?????
Oh well trust me on this one,if The Lions take care of business tomorrow the roar coming out of my room may well be heard in N.W. London.....get in there Wall and make us proud!
Friday, May 22, 2009
Not Quite Ready For Prime Time,But Getting There.
Another 3 miler today as I continue to work my way back to fitness.
I feel I'm a few days away from being ready to lace up the racing flats and hit the track for repeats,if my gut instincts are right and tomorrow and Sunday continue to see me improve each day as I have since Tuesdays return to training then Monday or Tuesday at the very latest should see that happen.
While I don't want to rush things I'm eager to get back to speed work,two weeks from tonite I have a dress rehearsal for the semi final and final of the 800m,in Lahti those races fall on back to back days{Aug 1st and Aug 2nd}and as luck would have it on June 5th and 6th there are back to back meets at West Chester and Widner and the plan has always been to race back to back 800s to simulate Worlds,it's the next target on the build up to Worlds,hopefully tomorrow will see me a step closer to both.
I feel I'm a few days away from being ready to lace up the racing flats and hit the track for repeats,if my gut instincts are right and tomorrow and Sunday continue to see me improve each day as I have since Tuesdays return to training then Monday or Tuesday at the very latest should see that happen.
While I don't want to rush things I'm eager to get back to speed work,two weeks from tonite I have a dress rehearsal for the semi final and final of the 800m,in Lahti those races fall on back to back days{Aug 1st and Aug 2nd}and as luck would have it on June 5th and 6th there are back to back meets at West Chester and Widner and the plan has always been to race back to back 800s to simulate Worlds,it's the next target on the build up to Worlds,hopefully tomorrow will see me a step closer to both.
Thursday, May 21, 2009
11/10
Today marks 11 weeks b4 my first race in Lahti,the opening round of the 800m and tomorrow marks 10 weeks b4 I fly to Helsinki on my way to Lahti.
Closer to home today was another 3 miler as I continue to monitor my return to training,as each day goes by I feel a little stronger and a lot more confident,I'm hoping it's only a matter of days b4 I can get back onto a track for repeats,but all in good time,I'm not rushing it or putting a time limit on it,I'll know when I'm ready.
To that end tomorrow will see more of the same,another easy 3 miler and another day to assess where I'm at in terms of getting up to full speed.
Closer to home today was another 3 miler as I continue to monitor my return to training,as each day goes by I feel a little stronger and a lot more confident,I'm hoping it's only a matter of days b4 I can get back onto a track for repeats,but all in good time,I'm not rushing it or putting a time limit on it,I'll know when I'm ready.
To that end tomorrow will see more of the same,another easy 3 miler and another day to assess where I'm at in terms of getting up to full speed.
Dancing In The Moonlite
Another easy 3 miler post work as I get back into the routine of coming home and getting changed and heading out to run.
Dib and I continue to monitor my level of fitness following my week off,the cardinal sin right now would be to do too much too soon,the old adage of"less is more" is going to be the mantra for a few more days b4 we feel we can amp things up to full speed.
For my cardiovascular workout last nite I went to see Keane at The Tower,I'd missed their last visit to Philly and the previous one got cancelled so it was 4 years since I'd last seen them,they more than made up for lost time.
It's funny prior to the intervention of"St Francis" and the awfully nice people at Orbitz I was feeling guilty about going to the show money being what it was but w/ the airfare to Finland secured and most of the balance for my accommodation saved I felt I could enjoy a rare nite out w/out too much concern.
Keane will be one of the bands travelling w/ me to Finland via my ipod and discman in 10 weeks time trust me on that.
Dib and I continue to monitor my level of fitness following my week off,the cardinal sin right now would be to do too much too soon,the old adage of"less is more" is going to be the mantra for a few more days b4 we feel we can amp things up to full speed.
For my cardiovascular workout last nite I went to see Keane at The Tower,I'd missed their last visit to Philly and the previous one got cancelled so it was 4 years since I'd last seen them,they more than made up for lost time.
It's funny prior to the intervention of"St Francis" and the awfully nice people at Orbitz I was feeling guilty about going to the show money being what it was but w/ the airfare to Finland secured and most of the balance for my accommodation saved I felt I could enjoy a rare nite out w/out too much concern.
Keane will be one of the bands travelling w/ me to Finland via my ipod and discman in 10 weeks time trust me on that.
Tuesday, May 19, 2009
Reports Of My Demise..............
A week,they say is a long time,this past one felt like an eternity.
I'll spare you all the details but the bottom line was a bum wheel keep me out of action for a week,thankfully I was given the all clear to return to training today and w/ that the dark cloud that was slowly engulfing me was sent scattering to the four corners of the universe.
On top of a clean bill of health today my entry for Worlds was confirmed and after losing $300 over the past two weeks I found a flight to Finland,the same flight I was going to spend $895 on for $476,now all I need to do is secure my accommodation.
This Friday marks 10 weeks till I fly out to Lahti via Helsinki,10 weeks to get myself ready to forfill my dream of being world champion,in the past two days I've been given added incentive to make that happen,my mother Eileen retires from work this Thursday,I feel I should be there at this land mark in her life,I can't be due to Worlds it just isn't in the budget to fly to London and go to Worlds so the best way I can make it up to her for not being there on Thursday is win gold in Lahti.
Also today my coach's father died,I know how that feels to lose a father so my thoughts and prayers are w/ coach and his family and I want to win gold for him also.
After an easy 3 miler today,I'll repeat that tomorrow and slowly start to amp things up,it's good to be back.
"I saw my past and I saw my future,you take the pieces of the dreams that you have
Because you don't like the way they seem to be going,you cut them up and spread them out on the floor,you're full of hope as you begin rearranging"
"The Lovers Are Losing"
Keane
I'll spare you all the details but the bottom line was a bum wheel keep me out of action for a week,thankfully I was given the all clear to return to training today and w/ that the dark cloud that was slowly engulfing me was sent scattering to the four corners of the universe.
On top of a clean bill of health today my entry for Worlds was confirmed and after losing $300 over the past two weeks I found a flight to Finland,the same flight I was going to spend $895 on for $476,now all I need to do is secure my accommodation.
This Friday marks 10 weeks till I fly out to Lahti via Helsinki,10 weeks to get myself ready to forfill my dream of being world champion,in the past two days I've been given added incentive to make that happen,my mother Eileen retires from work this Thursday,I feel I should be there at this land mark in her life,I can't be due to Worlds it just isn't in the budget to fly to London and go to Worlds so the best way I can make it up to her for not being there on Thursday is win gold in Lahti.
Also today my coach's father died,I know how that feels to lose a father so my thoughts and prayers are w/ coach and his family and I want to win gold for him also.
After an easy 3 miler today,I'll repeat that tomorrow and slowly start to amp things up,it's good to be back.
"I saw my past and I saw my future,you take the pieces of the dreams that you have
Because you don't like the way they seem to be going,you cut them up and spread them out on the floor,you're full of hope as you begin rearranging"
"The Lovers Are Losing"
Keane
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