Showing posts with label race. Show all posts
Showing posts with label race. Show all posts
Friday, June 20, 2014
Wednesday, January 16, 2013
IR Track Workout #1-2
800m warmup jog
3x(400m, 1:30 rest) in 1:15, 1:16, 1:18
400m jog
3x(400m, 1:30 rest) in 1:19, 1:18, 1:16
400m jog, 400m walk
3x(1:00 run, 100m walk) for 300m, 330m, 315m
400m cooldown
I drove to the high school track dreading this workout, and just as I was about to warm up I saw another guy getting ready to do his own workout. It happened to be Mike Porter, a Rutgers alum and coach of the Watchung team, so I asked what he was planning on doing. Apparently he ran a 50k race two weeks ago and was looking to do some 800s, but thought they'd suck and so he was willing to hop in on a few of my 400s. Despite assuring me that he was in no shape for "speed work", he didn't trail by much. He said he ran a sub-19 5k earlier this year, at 43 years old, something he hadn't done since he was 19 or something. He's crazy fast for a guy in his 40s and it was nice to have somebody breathing behind me to take my mind off how much I hate 400m repeats.
So he ran the first set with me, skipped the first two reps of the second but came back for the third. He also called out split times, which was helpful because I'd forgotten my watch. The times are actually approximate because they were his own, I was slightly faster on each one.
Instead of doing a third set of 3x400m, because I was heaving and ready to quit, he started to tell me about Jack Daniels (no, not that Jack Daniels) and running economy. It helps that Porter is also a cross country coach. Apparently a stride length that is too long means that you're wasting energy with inefficient movements. It's physics. Porter convinced me to test it out so we did another three 1:00 sprints and counted strides. I hit 170, 200, and 186 strides per minute for each of the respective sprints and saw a pretty significant increase in distance covered (though sustainability was an issue). I'm gonna keep playing around with stride rate to find out if a faster turnover is helpful on the Ultimate field.
3x(400m, 1:30 rest) in 1:15, 1:16, 1:18
400m jog
3x(400m, 1:30 rest) in 1:19, 1:18, 1:16
400m jog, 400m walk
3x(1:00 run, 100m walk) for 300m, 330m, 315m
400m cooldown
I drove to the high school track dreading this workout, and just as I was about to warm up I saw another guy getting ready to do his own workout. It happened to be Mike Porter, a Rutgers alum and coach of the Watchung team, so I asked what he was planning on doing. Apparently he ran a 50k race two weeks ago and was looking to do some 800s, but thought they'd suck and so he was willing to hop in on a few of my 400s. Despite assuring me that he was in no shape for "speed work", he didn't trail by much. He said he ran a sub-19 5k earlier this year, at 43 years old, something he hadn't done since he was 19 or something. He's crazy fast for a guy in his 40s and it was nice to have somebody breathing behind me to take my mind off how much I hate 400m repeats.
So he ran the first set with me, skipped the first two reps of the second but came back for the third. He also called out split times, which was helpful because I'd forgotten my watch. The times are actually approximate because they were his own, I was slightly faster on each one.
Instead of doing a third set of 3x400m, because I was heaving and ready to quit, he started to tell me about Jack Daniels (no, not that Jack Daniels) and running economy. It helps that Porter is also a cross country coach. Apparently a stride length that is too long means that you're wasting energy with inefficient movements. It's physics. Porter convinced me to test it out so we did another three 1:00 sprints and counted strides. I hit 170, 200, and 186 strides per minute for each of the respective sprints and saw a pretty significant increase in distance covered (though sustainability was an issue). I'm gonna keep playing around with stride rate to find out if a faster turnover is helpful on the Ultimate field.
Saturday, December 08, 2012
The Big Chill 2012
5k in 19:46.47 (6:22 pace)
Splits: 5:50, 6:45, 7:11 (6:30, 0:41)
Place: 45th overall
43rd of 827 men
12th of 129 M25-29
Age-graded PLP: 65.24%
Compare to 12/11/10, 12/13/08, 12/8/07
Two women, six kids ages 15-17, and one dude who was 51 all beat my time. The third-place girl also crept up on me in the middle of the third mile. I didn't see her but could tell by her breathing that it was a chick, her huffing was high pitched and shallow...plus a spectator yelled some encouragement to her, saying she was in third place, and that confirmed it was a girl. When we turned the final corner she tried to pick up the pace and push past me, and I'm glad--it gave me some motivation and I kicked into a higher gear when I might have otherwise just coasted. Halfway down that last stretch I caught sight of the time clock, and that's when I knew I'd achieve my goal. I crossed less than half a second ahead of the girl, might have peed myself a little, but broke my PR and felt pretty damn good about it. Stronger than ever, faster than ever. More work to do.
Except the world-record holder finished the race in the time it took me to run the first two miles. Holy crap.
Splits: 5:50, 6:45, 7:11 (6:30, 0:41)
Place: 45th overall
43rd of 827 men
12th of 129 M25-29
Age-graded PLP: 65.24%
Compare to 12/11/10, 12/13/08, 12/8/07
Two women, six kids ages 15-17, and one dude who was 51 all beat my time. The third-place girl also crept up on me in the middle of the third mile. I didn't see her but could tell by her breathing that it was a chick, her huffing was high pitched and shallow...plus a spectator yelled some encouragement to her, saying she was in third place, and that confirmed it was a girl. When we turned the final corner she tried to pick up the pace and push past me, and I'm glad--it gave me some motivation and I kicked into a higher gear when I might have otherwise just coasted. Halfway down that last stretch I caught sight of the time clock, and that's when I knew I'd achieve my goal. I crossed less than half a second ahead of the girl, might have peed myself a little, but broke my PR and felt pretty damn good about it. Stronger than ever, faster than ever. More work to do.
Except the world-record holder finished the race in the time it took me to run the first two miles. Holy crap.
Saturday, November 03, 2012
Garden State Open
Men's Scaled Division
WOD #1:
1mi run (finished in 6:00)
30 deadlift 155lb
50 box jumps 24"
Completed in 10:06 for 3rd place
WOD #2: Snatch ladder
5 burpees, 1 clean, 1 snatch
65, 75, 85, 95, 105, 115lb, 1 clean 125lb + 5 burpees
Finished 13th of 16
WOD #3:
50 wall balls 14lb 10'
20 reverse overhead lunges per leg 35lb
30 thrusters 65lb
Completed in 6:13 for 6th place
Compare to: 10/22/12
Finished 6th overall 16, not bad for my first Crossfit event.
WOD #1:
1mi run (finished in 6:00)
30 deadlift 155lb
50 box jumps 24"
Completed in 10:06 for 3rd place
WOD #2: Snatch ladder
5 burpees, 1 clean, 1 snatch
65, 75, 85, 95, 105, 115lb, 1 clean 125lb + 5 burpees
Finished 13th of 16
WOD #3:
50 wall balls 14lb 10'
20 reverse overhead lunges per leg 35lb
30 thrusters 65lb
Completed in 6:13 for 6th place
Compare to: 10/22/12
Finished 6th overall 16, not bad for my first Crossfit event.
Saturday, December 11, 2010
The Big Chill 5k
Glenn Poole, 23 M
108th place
Time: 21:19.65
Pace: 6:51
Place: 102/1063 (56/443 for M18-24)
PLP: 60.49%
Finished just above the "local class" performance level percentage. Not bad, felt pretty strong. I knew that I had not prepared like I did in 2008 so I was pretty happy with my time, especially considering I had to stop and tie both shoes at one point.
For some reason it's got me thinking about the Berlin Marathon, someday when I'm no longer training for Ultimate...
108th place
Time: 21:19.65
Pace: 6:51
Place: 102/1063 (56/443 for M18-24)
PLP: 60.49%
Finished just above the "local class" performance level percentage. Not bad, felt pretty strong. I knew that I had not prepared like I did in 2008 so I was pretty happy with my time, especially considering I had to stop and tie both shoes at one point.
For some reason it's got me thinking about the Berlin Marathon, someday when I'm no longer training for Ultimate...
Saturday, December 13, 2008
Big Chill, then Pickup
5k race in 19:59
6:10, 6:40, 7:09 (6:26 pace)
46th place
44th out of 706 men
33rd out of 348 men 18-24
One 14, one 15, one 16, one 17, two 51s and one 53 year old beat me. So did a 41 year old woman, and a girl in my grade on the Rutgers women's track team--she ran an 18:30. But I ran under my goal time and this was about beating myself, so I feel pretty good about it.
About pickup, not so much. 6v6, I made a few nice plays, ran down a few hucks, but couldn't catch up or couldn't catch a lot more. Drops, bad throws, a couple bad choices, and (only) one (bad) layout. I handblocked DB's extension backhand, and later boxed him out for a goal. I got tackled mid-jump from a stationary position for a high blading backhand, and the >6' dude contested. I was pretty upset about that, once I realized he was not joking. His argument was that he "got the disc first." Despite all my mistakes the pickup was fun, not as cold and windy as I feared it would be.
6:10, 6:40, 7:09 (6:26 pace)
46th place
44th out of 706 men
33rd out of 348 men 18-24
One 14, one 15, one 16, one 17, two 51s and one 53 year old beat me. So did a 41 year old woman, and a girl in my grade on the Rutgers women's track team--she ran an 18:30. But I ran under my goal time and this was about beating myself, so I feel pretty good about it.
About pickup, not so much. 6v6, I made a few nice plays, ran down a few hucks, but couldn't catch up or couldn't catch a lot more. Drops, bad throws, a couple bad choices, and (only) one (bad) layout. I handblocked DB's extension backhand, and later boxed him out for a goal. I got tackled mid-jump from a stationary position for a high blading backhand, and the >6' dude contested. I was pretty upset about that, once I realized he was not joking. His argument was that he "got the disc first." Despite all my mistakes the pickup was fun, not as cold and windy as I feared it would be.
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