The fact my day was off kilter meant I wasn't surprized that my 10x200m wasn't w/out issue either.
While I resisted the draw of Franklin Field on Tuesday for the 4x400/2,400m I felt it was a better venue for my 10x200m,however upon my arrival there at 5.32pm I was informed Franklin Field was closing at 6pm not 8pm,and you wonder why I've been reluctant to work out here.
Since there was little to no time to waste I quickly did a 800m warm up b4 my 200s,the plan was keep them all at 33 seconds but w/ "Dib's" favourite diminished recoveries,the plan was 60,60,50,50,40,40,30,30,20,however w/ the rush to get the workout in I ended up bringing down my recoveries w/ 5 second incruments not 10....doh!!
My 200s went:35.18,33.46,31.41,34.00,33.92,33.44,32.99,33.61,33.94,33.64.
At least I was reasonably consistant,granted I,d knawlsed up the recoveries but I got 7 of the 10 repeats at 33 seconds and one of the 3 I missed was a 34.00 however it all be for naught in regards to Saturday,word out of Delaware is the meet has been canceled due to the Swine Flu.
Granted there are other meets but right now it's another nail in the coffin that has been this week.
Thursday, April 30, 2009
Wednesday, April 29, 2009
All Quiet On The Western Front
An easy 5 miler this evening as I get ready for 10x200m repeats tomorrow as I continue my preparation for Saturdays 1,500m race in Willmington.
Mercifully a quiet day on the work front,the old Ricky Waters"for who for what??"mindset crept back into play today,it's the same old bullshit I've been dealing w/ for eight years,yesterday was a reality check that things haven't changed and that I need to remember that,go in,do my job and get out and focus on the things that really matter,my running,the Champions League semi finals,Swine Flu,Iron Maiden,who Millwall will face in the League 1 playoffs,how the Celtics and Bruins do in their playoffs....you know the important stuff.
Mercifully a quiet day on the work front,the old Ricky Waters"for who for what??"mindset crept back into play today,it's the same old bullshit I've been dealing w/ for eight years,yesterday was a reality check that things haven't changed and that I need to remember that,go in,do my job and get out and focus on the things that really matter,my running,the Champions League semi finals,Swine Flu,Iron Maiden,who Millwall will face in the League 1 playoffs,how the Celtics and Bruins do in their playoffs....you know the important stuff.
Tuesday, April 28, 2009
Seek And Destroy/Master Of Puppets
If I'm quoting Metallica that can only mean I'm in a bad mood....well I was earlier, amazing how a repeat workout took care of all that anger....
W/out getting all TMI re the work situation all I'll say is I'm seldom surprized at the utter lack of imput I'm asked to give on matters to do w/ running the loading dock....I've only been doing it for coming up on eight years and once again"executive decisions" were made re my job by people who've never worked on a loading dock,muchless ask either Chris or I if we have any thoughts on the matter,employee?I fell more like a friggin puppet...there I've vented now I can move on!
I was glad to be back training again,yesterdays rest day was all well and good but I wanted to be back at it period,also having spent most of last week in sprinter mode and mindset I needed to get back into miler mode and mindset,especially w/ a 1,500m race this Saturday and a mile next Thursday.
I opted for "The Top Cat Bowl" rather than trek down to Franklin Field,the prospect of potentially having to wait till 6pm to get on the track didn't sit well so it was off to TCB by 5pm,following the half mile jog over there and my mile warm up it was time for my 4x400m/2,400m repeat.
#1,64.08.right off the bat I got into my stride for sub 65 pace,now could I say there?
#2,62.28.a little quicker than I was looking for but last time out I went:64.84,62.34,62.00.62.96. so I wasn't too concerned,I felt I could maintain my sub 65 second pace.
#3,64.87.tonite was the first time I really noticed how uneven this track is,I'm sure it's always been uneven,why it took till tonite to notice is anyones guess?
#4,64.68.if I say so myself{and Dib would later agree}I was the model of consistancy on my 400s.
Following my 7 minute recovery it was into my 2,400m,again I was consistant,splits of:95,94,95,89,91 b4 the the grand finale of a final lap of 61.44.
Once again I'd manage to run the final lap of the 2,400m faster than the final 400 of my 4x4,job well done.
W/out getting all TMI re the work situation all I'll say is I'm seldom surprized at the utter lack of imput I'm asked to give on matters to do w/ running the loading dock....I've only been doing it for coming up on eight years and once again"executive decisions" were made re my job by people who've never worked on a loading dock,muchless ask either Chris or I if we have any thoughts on the matter,employee?I fell more like a friggin puppet...there I've vented now I can move on!
I was glad to be back training again,yesterdays rest day was all well and good but I wanted to be back at it period,also having spent most of last week in sprinter mode and mindset I needed to get back into miler mode and mindset,especially w/ a 1,500m race this Saturday and a mile next Thursday.
I opted for "The Top Cat Bowl" rather than trek down to Franklin Field,the prospect of potentially having to wait till 6pm to get on the track didn't sit well so it was off to TCB by 5pm,following the half mile jog over there and my mile warm up it was time for my 4x400m/2,400m repeat.
#1,64.08.right off the bat I got into my stride for sub 65 pace,now could I say there?
#2,62.28.a little quicker than I was looking for but last time out I went:64.84,62.34,62.00.62.96. so I wasn't too concerned,I felt I could maintain my sub 65 second pace.
#3,64.87.tonite was the first time I really noticed how uneven this track is,I'm sure it's always been uneven,why it took till tonite to notice is anyones guess?
#4,64.68.if I say so myself{and Dib would later agree}I was the model of consistancy on my 400s.
Following my 7 minute recovery it was into my 2,400m,again I was consistant,splits of:95,94,95,89,91 b4 the the grand finale of a final lap of 61.44.
Once again I'd manage to run the final lap of the 2,400m faster than the final 400 of my 4x4,job well done.
Sunday, April 26, 2009
Time To Move On
Following my 4x400m relay yesterday afternoon I was promptly over to "The Top Cat Bowl"w/in minutes of returning home to crank out a 5 miler.
Given ''Dib" had suggested I limit my milage prior to Penn Relays I found myself at 20 miles for the week after my mile warm up prior to the 4x4, I now needed to make up 10 miles between yesterday and today to notch another 30 mile week.
I had several different ways of doing it 3 and 7,4 and 6 but 5 and 5 seemed more obvious,I was aware how hot it was going to get today b4 I ran last nite at 7pm and figured if I could "suck it up" last nite and crank out a 5 miler then it'd only need another 5 miler today.
If last nite was tough then it was worth it,dispite having to go out at 11am in near 80 degree heat I was able to do what I,ve done numerous times this year and take care of business over 5 miles.
If the week leading upto Penn Relays had been about thinking like a sprinter now post Penn Relays it was time to revert to 800m/miler mindset.
There's a 1,500m race to prepare for this Saturday followed by a Masters Mile the following Thursday,to that end I'm taking a rest day tomorrow b4 returning to the track Tuesday for repeats,it's safe to say the outdoor season has begun!
Given ''Dib" had suggested I limit my milage prior to Penn Relays I found myself at 20 miles for the week after my mile warm up prior to the 4x4, I now needed to make up 10 miles between yesterday and today to notch another 30 mile week.
I had several different ways of doing it 3 and 7,4 and 6 but 5 and 5 seemed more obvious,I was aware how hot it was going to get today b4 I ran last nite at 7pm and figured if I could "suck it up" last nite and crank out a 5 miler then it'd only need another 5 miler today.
If last nite was tough then it was worth it,dispite having to go out at 11am in near 80 degree heat I was able to do what I,ve done numerous times this year and take care of business over 5 miles.
If the week leading upto Penn Relays had been about thinking like a sprinter now post Penn Relays it was time to revert to 800m/miler mindset.
There's a 1,500m race to prepare for this Saturday followed by a Masters Mile the following Thursday,to that end I'm taking a rest day tomorrow b4 returning to the track Tuesday for repeats,it's safe to say the outdoor season has begun!
Saturday, April 25, 2009
Hometown Glory
Running the Penn Relays never gets old for me,I still get a thrill from seeing my name in the program and frankly where else will I get to run infront of 47,000 fans?
Being a Philly native helps,it's a 40 minute walk from my front door to Franklin Field and lest we forget long b4 "The Top Cat Bowl" Franklin Field was my home track,and will be again after Penn Graduation.
It'll come as no great surprize I listened to Iron Maiden on the walk to Franklin Field,I felt it set the table for me,I've been low key and quiet all week leading upto today, I sensed a pr was on the cards for me and a club record was there for the taking for the team, in 2007 todays same foursome of Ray,Scott,Daryl and myself ran 4.42.90.,I honestly felt a 4.40 was on today but to a man if we ran a second faster than 2 years ago a 3.38.
Given the heat we sought shade in the top part of the east stand b4 making our way to Bower Field behind the stadium to warm up,I don't think I've ever been as focused for Penn Relays as I was today,nor do I think I've ever been as well prepared,over the last three years here at Penn I've ran 54.10 in 06,54.58 in 07,and 55.1 in 08,like I always say running in front of 40,000 will do wonders for your times.
We got a tough start,lane 1 but Ray kept us in contention of the 9 teams compeating w/ a 56.9 lead off,Scott always a gutsy runner and for once running illness and injury free moved us up to either 7th or 6th w/ a 53.4.
Daryl who braved the rain two weeks ago at Germantown Friends to nail the final spot on the relay team by a second ran a 55.4,now it was on me to bring it home.
We were 6th 2 seconds behind 5th,3 seconds ahead of 7th,I wasn't worried,all week I'd focused on me,what I was going to do not concern myself w/ who was running for which team,my game plan was get out of the exchange zone run that first turn hard,cruise down the back straight and kick at 200m,I've been guilty of running the first half too hard in the last three years and not having enough in the tank over the closing half,not today.
Down the back straight I felt comfortable I wasn't focusing on the anchors of 2nd Wind or Southwest Sprinters B or too concerned w/ what was going on behind me,when I hit 200m to go I found that other gear and began to focus on my form,I've ran that final turn at Franklin Field so often in repeats period but I've also ran it tired at the end of considerably more laps,this one was for all the marbles...............
53.6 a pr......3.38.93 a club record...........NICE!!!!
I want to give"Dib" his props,he got me ready for this race w/ attention to detail this week,I also want to dedicate my performance to a very good friend, J confided in me yesterday she may have a serious illness,I told her pre race this race was for her,in running as is in life I gave my word,promises are made to be broken but when I give my word on something I try to deliver,today I did.
W/ Penn Relays behind me I can now turn my focus back to the 800m and 1,500m/mile as was evident by my post race 5 miler at ''The Top Cat Bowl"I don't expect there to be any more 400s this summer....unless our Olympic Development 4x400m want to challenge us,they ran 3.35.73.yesterday,technically that's the club record now but us old geezers on the Masters team aren't going away quietly,or anytime soon!
Being a Philly native helps,it's a 40 minute walk from my front door to Franklin Field and lest we forget long b4 "The Top Cat Bowl" Franklin Field was my home track,and will be again after Penn Graduation.
It'll come as no great surprize I listened to Iron Maiden on the walk to Franklin Field,I felt it set the table for me,I've been low key and quiet all week leading upto today, I sensed a pr was on the cards for me and a club record was there for the taking for the team, in 2007 todays same foursome of Ray,Scott,Daryl and myself ran 4.42.90.,I honestly felt a 4.40 was on today but to a man if we ran a second faster than 2 years ago a 3.38.
Given the heat we sought shade in the top part of the east stand b4 making our way to Bower Field behind the stadium to warm up,I don't think I've ever been as focused for Penn Relays as I was today,nor do I think I've ever been as well prepared,over the last three years here at Penn I've ran 54.10 in 06,54.58 in 07,and 55.1 in 08,like I always say running in front of 40,000 will do wonders for your times.
We got a tough start,lane 1 but Ray kept us in contention of the 9 teams compeating w/ a 56.9 lead off,Scott always a gutsy runner and for once running illness and injury free moved us up to either 7th or 6th w/ a 53.4.
Daryl who braved the rain two weeks ago at Germantown Friends to nail the final spot on the relay team by a second ran a 55.4,now it was on me to bring it home.
We were 6th 2 seconds behind 5th,3 seconds ahead of 7th,I wasn't worried,all week I'd focused on me,what I was going to do not concern myself w/ who was running for which team,my game plan was get out of the exchange zone run that first turn hard,cruise down the back straight and kick at 200m,I've been guilty of running the first half too hard in the last three years and not having enough in the tank over the closing half,not today.
Down the back straight I felt comfortable I wasn't focusing on the anchors of 2nd Wind or Southwest Sprinters B or too concerned w/ what was going on behind me,when I hit 200m to go I found that other gear and began to focus on my form,I've ran that final turn at Franklin Field so often in repeats period but I've also ran it tired at the end of considerably more laps,this one was for all the marbles...............
53.6 a pr......3.38.93 a club record...........NICE!!!!
I want to give"Dib" his props,he got me ready for this race w/ attention to detail this week,I also want to dedicate my performance to a very good friend, J confided in me yesterday she may have a serious illness,I told her pre race this race was for her,in running as is in life I gave my word,promises are made to be broken but when I give my word on something I try to deliver,today I did.
W/ Penn Relays behind me I can now turn my focus back to the 800m and 1,500m/mile as was evident by my post race 5 miler at ''The Top Cat Bowl"I don't expect there to be any more 400s this summer....unless our Olympic Development 4x400m want to challenge us,they ran 3.35.73.yesterday,technically that's the club record now but us old geezers on the Masters team aren't going away quietly,or anytime soon!
Friday, April 24, 2009
Waiting For Tomorrow
Given my late nite I was kind of glad to only have to run three miles this evening.
"Dib" had convinced me earlier in the week that three miles was enough the day b4 Penn,I was planning my usual five miler but ever the coach "Dib" sold me on three miles citing the logic that "I'm sure Michael Johnson didn't run five miles the day b4 the Olympic 400m final"....even I the poster child for kissing the Blarney Stone had no come back for that......so three miles it was,"Dib" also suggested having dinner,putting my feet up and watch ''Wheel Of Fortune'',I drew the line at ''Wheel Of Fortune''.
So tomorrow,my 4th Masters 4x400m relay at Penn,it's still a thrill and hopefully I can help the team lower our 2007 Club record of 3.42.90.period,a pr on top of that would be the icing on the cake,and if it's the Penn Relays it'll be a Funnel Cake.
"Dib" had convinced me earlier in the week that three miles was enough the day b4 Penn,I was planning my usual five miler but ever the coach "Dib" sold me on three miles citing the logic that "I'm sure Michael Johnson didn't run five miles the day b4 the Olympic 400m final"....even I the poster child for kissing the Blarney Stone had no come back for that......so three miles it was,"Dib" also suggested having dinner,putting my feet up and watch ''Wheel Of Fortune'',I drew the line at ''Wheel Of Fortune''.
So tomorrow,my 4th Masters 4x400m relay at Penn,it's still a thrill and hopefully I can help the team lower our 2007 Club record of 3.42.90.period,a pr on top of that would be the icing on the cake,and if it's the Penn Relays it'll be a Funnel Cake.
Short Distance,Long Distance
A final tune up b4 Saturday,4x150m w/ a 250m jig in between....sorry that should be jog but given the fact Floggin Molly are on my discman right now jig seems about right!!!
"Dib" and I discussed the repeat b4 hand,like a lot of this week we had to switch mindsets from miler to sprinter mode to get the best out of me for Saturday,the game plan on the 150s was run the turn hard and ease down along the straight, we figured on 20.5 being an ideal target time and I went:20.56,20.71,19.80,20.88.hopefully come Saturday afternoon when Daryl hands off to me on the anchor leg I can put this weeks shorter stuff to good use.
Post workout it was off to Franklin Field for Distance Nite,this was my 5th year in a row doing so.
Aside from catching some great 3,000m/3000m s/chase,5,000m and 10,000m races I also had the chance to root for two good friends of mine from Central Park Track Club John and Atilla who ran in the Olympic Development 5,000m,both broke 15 mins,John in 14.48,Atilla in 14.58.
For once I actually stuck around for the 10,000m,normally I,ve bailed by then in the past but I wanted to lend my vocal support to Felice another CPTC runner who ran a gutsy 10k in 36.58.
Jogged the 2.5 miles home,two less miles to have to make up over the weekend.
"Dib" and I discussed the repeat b4 hand,like a lot of this week we had to switch mindsets from miler to sprinter mode to get the best out of me for Saturday,the game plan on the 150s was run the turn hard and ease down along the straight, we figured on 20.5 being an ideal target time and I went:20.56,20.71,19.80,20.88.hopefully come Saturday afternoon when Daryl hands off to me on the anchor leg I can put this weeks shorter stuff to good use.
Post workout it was off to Franklin Field for Distance Nite,this was my 5th year in a row doing so.
Aside from catching some great 3,000m/3000m s/chase,5,000m and 10,000m races I also had the chance to root for two good friends of mine from Central Park Track Club John and Atilla who ran in the Olympic Development 5,000m,both broke 15 mins,John in 14.48,Atilla in 14.58.
For once I actually stuck around for the 10,000m,normally I,ve bailed by then in the past but I wanted to lend my vocal support to Felice another CPTC runner who ran a gutsy 10k in 36.58.
Jogged the 2.5 miles home,two less miles to have to make up over the weekend.
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