Training Log Archive: BPIn the 7 days ending May 1, 2016:
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Sunday May 1, 2016 #
Note
The Darling buds of May.
A purely personal reflection on the passage of 40 years, half a world and half a lifetime away: Med School, active on the Perth Folk Music scene (and a member of the Bonza Creek Bushband), running track for UWA (recalling a 3rd place finish in the 4x400 at State Champs and a few other notable solo performances), Orienteering (unbeaten streak of 28 races in WA) and a more carefree world and culture.
Today Penn relays as an old guy, back playing music, occasional O and helping to push the frontiers of medical science. Net net, still doing Interesting stuff after those decades and grateful that life has been pretty good to me.
A purely personal reflection on the passage of 40 years, half a world and half a lifetime away: Med School, active on the Perth Folk Music scene (and a member of the Bonza Creek Bushband), running track for UWA (recalling a 3rd place finish in the 4x400 at State Champs and a few other notable solo performances), Orienteering (unbeaten streak of 28 races in WA) and a more carefree world and culture.
Today Penn relays as an old guy, back playing music, occasional O and helping to push the frontiers of medical science. Net net, still doing Interesting stuff after those decades and grateful that life has been pretty good to me.
Note
Had to get the t shirt
Trail running long (XC trails) 43:36 8.2 km (5:19 / km) +155m 4:51 / km
Grand tour of French park, for what constitutes a long run these days.
Walking 23:00 [1] 2.0 km (11:30 / km)
Not a bad day after all the rain we've had
Saturday Apr 30, 2016 #
Jogging (Treadmill) 26:10 [2] 4.5 km (5:49 / km) +45m 5:32 / km
Shake out run in hotel. Not too stiff or sore.
Walking 1:00:00 [1] 6.4 km (9:22 / km)
Down and around around Franklin field.
Spectating today. Caught the 4x100 USA vs. ROW. USA women beat Jamaica. The men- well nice lead and then fumbled stick change (really guys!) and Jamaica for the win.
NB very large Jamaican supporters crowd- real festival spirit, with reggae and chicken jerk.
Spectating today. Caught the 4x100 USA vs. ROW. USA women beat Jamaica. The men- well nice lead and then fumbled stick change (really guys!) and Jamaica for the win.
NB very large Jamaican supporters crowd- real festival spirit, with reggae and chicken jerk.
Note
If I had a bucket list, which I don't, Penn relays would be on it. Wonderful experience and spectacle if you are into track and field. Especially pre Olympics.
Hope to go it again.
Hope to go it again.
Note
Now at airport, heading home and reliving moments on Flotrack.
Note
Reading the Penn meet guide on the plane and noting what an incredible proving ground for Olympic alumni. One fellow by the name of Bolt showed up one year running for a Jamaican HS team! Other gold medalists too numerous to mention.
Heard in the stands at the Start of the M50 individual 100m- wow look at those old guys. Same voice for the M60-wow look at those really old guys. And then for M70, almost complete disbelieve at the times some of those guys can run. Made me chuckle.
Heard in the stands at the Start of the M50 individual 100m- wow look at those old guys. Same voice for the M60-wow look at those really old guys. And then for M70, almost complete disbelieve at the times some of those guys can run. Made me chuckle.
Friday Apr 29, 2016 #
Walking 30:00 [1] 3.2 km (9:22 / km)
To Franklin field
Note
Penn Relays.
A cold, raw feeling day and at race time low 50s. Glad I've been training in long legs and sleeves, will be de rigor tonite. Hopefully won't feel too constrained and slow!
Franklin Field arena itself a colorful zoo with herds of gazelles, human thoroughbreds and sundry others. Vendors and Press everywhere. Palpable buzz and energy.
A cold, raw feeling day and at race time low 50s. Glad I've been training in long legs and sleeves, will be de rigor tonite. Hopefully won't feel too constrained and slow!
Franklin Field arena itself a colorful zoo with herds of gazelles, human thoroughbreds and sundry others. Vendors and Press everywhere. Palpable buzz and energy.
Note
A fun day. Some success as in:
1. I didn't get injured (despite the cold)
2. I didn't drop The baton (in fact the 100 exchange was pretty smooth and we smoked the A team!)
3 felt like I ran pretty well (13 x for the 100 and 65-66 for the 400) again despite being cold and stiff (good distance running weather)
4. Definitely had fun!
More later...
1. I didn't get injured (despite the cold)
2. I didn't drop The baton (in fact the 100 exchange was pretty smooth and we smoked the A team!)
3 felt like I ran pretty well (13 x for the 100 and 65-66 for the 400) again despite being cold and stiff (good distance running weather)
4. Definitely had fun!
More later...
Jogging warm up/down 15:00 [2] 2.75 km (5:27 / km)
Chilly damp day, hard to get loose.
Stretching 15:00 [1]
Dynamic, roller and stick
Drills warm up/down 12:00 [2] 0.6 km (20:00 / km)
Usual with half doz wind sprints, then stick practice.
Track race 14 [4] 0.1 km (2:20 / km)
First event 4x100, anchor leg. Felt like a real pro putting my tape down on the track (6paces upstream of small yellow triangle. Took a smooth transfer from incoming runner and managed to gain 2 places on the run in- and nearly a third scalp. Ran 13 somethin. Team was 5th about 7 secs behind world record setting Houston Elite. Real sprinters!
Track race 1:06 [4] 0.4 km (2:45 / km)
11/2hours to get cold and stiff then back out. Running anchor again with a reshuffled A squad (injuries!). Twenty teams in this race, so a few falls.
Clean exchange well before the finish line and could have got going faster and used up more of the zone as incoming runner finished strong. Had to pass a couple of guys and had to move out to lane 2 for a spell. Solid effort, somewhere in the 65-66 range, and pretty good considering conditions. Gold for our M60A team complete with plaque! Picture coming :-)
Clean exchange well before the finish line and could have got going faster and used up more of the zone as incoming runner finished strong. Had to pass a couple of guys and had to move out to lane 2 for a spell. Solid effort, somewhere in the 65-66 range, and pretty good considering conditions. Gold for our M60A team complete with plaque! Picture coming :-)
Walking 1:30:00 [1] 10.0 km (9:00 / km)
A whole of walking (garmin said 17km for the day). From warm up to paddock and back and again and again! Dinner and beer in an Irish pub afterwards.
Thursday Apr 28, 2016 #
Note
(rest day)
Dealt with work then off to airport
Walking 21:00 [1] 2.0 km (10:30 / km)
Airport hiking
Wednesday Apr 27, 2016 #
Jogging warm up/down (Treadmill) 15:00 [2] 2.6 km (5:46 / km) +25m 5:30 / km
1km warm up then 6x100 strides at 12mph, with recovery jog and cool down at end.
Keeping it light ahead of Friday (100m at 5:30 and 400m at 7:30)
Keeping it light ahead of Friday (100m at 5:30 and 400m at 7:30)
Stretching 15:00 [1]
Dynamic exercises
Tuesday Apr 26, 2016 #
Jogging warm up/down (Treadmill) 11:20 [2] 2.0 km (5:40 / km) +20m 5:24 / km
Gradual ramp
Stretching 6:00 [1]
Legs with roller
Strength 1:00:00 [2]
Busy day at work, so later session and with Penn coming up, elected to ease back on reps and weights. Good ROM work out starting with drills and ending with core.
Dynamic Warm-Up:
-- Low A’s—High A’s—B’s—High Knee Butts—Karaoke—Backwards-- Catepillar
Program:
Walking Lunge and Twist 3 x 15
Lateral Lunges 3 x 15
3 Way RDL 3 x 15
Knee bends with Resistance 3 x12
Wall Piston Drill 3 x 10s
Calf Raise 3 x 15
Renegade row with Push-Ups 3 x 10
Shoulder Press 3 x 12
Cool Down:
Clams
Straight Leg Raises
Hurdlers
Ankle Circles
Cat/Cows
Childs
Dynamic Warm-Up:
-- Low A’s—High A’s—B’s—High Knee Butts—Karaoke—Backwards-- Catepillar
Program:
Walking Lunge and Twist 3 x 15
Lateral Lunges 3 x 15
3 Way RDL 3 x 15
Knee bends with Resistance 3 x12
Wall Piston Drill 3 x 10s
Calf Raise 3 x 15
Renegade row with Push-Ups 3 x 10
Shoulder Press 3 x 12
Cool Down:
Clams
Straight Leg Raises
Hurdlers
Ankle Circles
Cat/Cows
Childs
Monday Apr 25, 2016 #
Walking 25:00 [1] 2.4 km (10:25 / km)
Reflection time.
Feeling good, albeit mentally jaded, after the gig yesterday- played for 3 hours!
Anyhow highlights were our renditions of "And the Band Played Waltzing Mathilda" and "Last trip Home" - replete with bagpipe synth.
Feeling good, albeit mentally jaded, after the gig yesterday- played for 3 hours!
Anyhow highlights were our renditions of "And the Band Played Waltzing Mathilda" and "Last trip Home" - replete with bagpipe synth.
Jogging warm up/down (Indoor) 8:28 [2] 1.6 km (5:17 / km)
Moving freely
Stretching 10:00 [1]
Dynamic legs and hips and some static hurdlers.
Drills (Indoor) 13:00 [2] 1.6 km (8:07 / km)
Usual routine followed by 5x80m wind sprints and equal jog recovery. Nice to get the legs turning over fast.