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Leftovers
Thursday, 11 June 2015
That loud popyou just heard
Topic: Running
may have been my season. Left hamstring twanged today at tthe end of a set f 50's. Might have pulled up in time to save it. Won't know until maybe tomrrow. Worthington Classic is Saturday and my participation now in doubt - along with the rest of the year!
Wednesday, 21 January 2015
Running
Topic: Running
Been a weird winter so far. Halloween to Christmas was pretty good. Laid down what I thought was a decent base. Then it got cold. REAL cold. Sub zero cold. And from 12/25 to early January I was stagnant. But I've returned to the streets, armed with my new Under Armor compression shirt and Fitbit. And I can safely say that I'm currently about three months ahead of where I was this time LAST year. And about 10# lighter. But I've kinda hit a wall. Need a breakout. It'll come soon. Just don't know how or from where. Targets? Some indoor meets in KY. The usual suspects in Ohio. And the US Sr. Olympics in St. Paul come July.
Tuesday, 9 September 2014
Last meet of the season
Topic: Running
Frankfort Kentucky. Senior Olympics. Last qualifier for the 2015 US Senior Olympics. Large fields. Last season this was my return to the track but would be a lot more crowded this year with last second attempts to qualify. First event, 50m dash. Thirteen entries. I false started. So the second go-round I had to sit in the blocks. Finished 8th with a 7.83. Age graded result of 6.64 and a performance % of 83.4. Fourth place (qualifier) had 86.11. Dissapointed at the outcome but surprised that the numbers were this good. Ran a 7.61 last season and finished third. Next up: 100m. Seventeen entries. Still smarting over the false start. Finished a VERY surprising third. 13.94. That's an age graded 11.96 and an 81.85%. Slower than last year by .07 but .09 better on the age grade. A short break and we move to my "worst" event: 200m. Eleven entries. Drew lane eight - generally considered the worst lane (you can't see anybody) but for me a good one (the turn isn't as sharp) Ran a 28.61. Age graded 23.66. Performance % of 81.66. And I won. Just weird. Final event, my old nemesis the 400m. Fourteen entries, most of whom were targeting 80+ so I wasn't too worried. Finished second, lousy time 1:11.19. Ran faster last June! This was an age graded 59.66 and a score of 72.38. So my best score was in my worst race. Go figure. A week off. Then distance the rest of September, then start on 2015. Indoors in February? St. Paul in July!
Tuesday, 26 August 2014
A little track
Topic: Running
Last week's work went well. Easy w/e with lifting and a day off. Today? Ran too soon after I ate, got in three of the four targeted repeates (500x1:54) then got thrown off the track. I'm allowed back on but after 4:00 when all the imressionable young JD's are gone. So tomorrow is core strength. Then 2-4x200 in <37, a day off which I might skip, then block starts and core, then 3-4x1200 in 5:22 ( 1:47/lap, 26.8/100). If all goes well I'll do week 3 of phase 2 to lead into the Ky meet right on schedule and ready to rock
Sunday, 17 August 2014
prepping for Franfort
Topic: Running
They Kentucky State Games are September 7. It's my last chance to quaify for next year's National Senior Games (July 6-14 in St. Paul MN.) I need to finish in the top four toqualify. So far this season I've swept the 100, 200 and 400 at the Ohio and Penn Masters Champioships. Michigan was too far away and WVA didn't host a meet. LAST season, nursing an injury, I finished in the top four in the 50, 100 and 200 then scratched from the 400. THIS season I'm feeling healthy. The leg pain from early June is gone. The speed work is going well. The road work is going well. The core work is going well. I've stepped my workouts up to "Phase Two" of the workout system I've been followig. Never managed to get this far during a season before. Phase One was to developme strength, mobility, endurance and basic technique. Now we work on specific fitness and advanced form. It's JUST log enough to get me to Kentucky. This past week was an easy one but now we start back. Ysterday was 5x400 in under 1:31 with a 2' recovery. Felt very sharp. I can feel/see the form coming back. The mental thing that the 400 requires is still a year away. But I can see it again. Taste it. Today is a core day. Tomorrow calls for 3-5 x 150 in under 26 with 8' between. Should be another sharp w/o. Tuesday is a travel day and the schedule calls for a day off. So be it. Wednesday will be core work and block starts, the Thursday is a "fun" set of tempo runs. 3-5x1000 in under 4:27. That's 1:46 per lap or a mere 26.7 per 100. In horse racing they call it breezing.
Monday, 4 August 2014
I musta got lost
Now Playing: J Giels
Topic: Running
no runnig posts for a while. Heres an update. Remember when I was mire in the 30+ 3m rut? Out of it. Got down into the 27s pretty quickly when te fever broke. An decided this month to stretch out to 4m. Havent covered that in two decades. First one was a boring loop through the neighborhood. Then I found a small park with a trail along the creek. Was an ideal, safe, scenic loop. Then I made three wrong turns. A four mile run turned into a six mile trek. My legs are NOT happy. But I did get the route figgered out. Weight had been bouncing from 202 to 208 or so but has o leveled at 202-203. Body fat down to 22%. Have two months to get under 200 and/or under 20%. Feel good though. Kentucky Championships next month in Frankfort.
Sunday, 18 May 2014
Tendonitis
Topic: Running
naged all week. Tried to race today. Took second in the 200m. Was first out of the blocks, held on for 50-75 meters then the pain kicked in. 30.45. Not bad. Grades out at a 77. Still about 3 months ahead of last season. 100m - starter held us for 5 secs - WAY too long. By the time I took my 5th step my leg was screaming. DNF. And scratched the 400m. Still 15 years since I've run a meet healthy.
Saturday, 31 August 2013
Watch out Kentucky
Topic: Running
today's w/o goal 3x300 in 1:02 actual 3x300 <56! Not worried about my first three races, and the only worry in the 400 is that I mis-pace it. Targets for next sundey: 50 under 8, 100 under 14 (under 13 gets me close to top 25 in the US), 200 in under 30 (back in the day a w/o would be 10 of em under 30!) 400? In the 60's. Need to break 60 to get top 25 in the US but break 59 and I'm in the top 30 in the world again .. but that's a couple more season's away)
Tuesday, 13 August 2013
the fever is upon me
Topic: Running
The aerobic work was going well, the weather's been cooperative, and the weight's been dropping ... so it's time to hit the track. And hit it I did. Two speed workouts this week ... 1. target 6x400 <1:40, 2' recovery ... actual <1:36 2. target 8-10x100 <20, 2' recovery ... actual 10x100 <17! two in the 15's! Hadn't looked at the national masters meet schedule lately but there have been a TON added, many in sunnier climes in the fall and winter. So I'm targeting Frankfort KY - KY Senior Games next month for my return. The BAD news is that I can no longer do road work after speed work, and I rediscovered this the hard way. So there are some slight adjustments to the schedule but I'll be fine. And this morning I am GLORIOUSLY sore and looking forward to more of the same.
Thursday, 8 August 2013
Weighty issue
Topic: Running
So a few weeks back I'd managed to get down to 210 and was QUITE pleased. Then I had a bunch of driving, classes, beer, a two day reunion, beer, poker, the Sate Fair ... and beer. Missed a WEEK of running. Went out yesterday and logged a brisk three (no clock) and felt ok considering a week off (with two days of core work in there somewhere) ... jumped on the scales and tipped it at a whopping 206! Woo and hoo. Is THIS the summer I get back under 200? And If I DO, can I STAY there?
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