Sunday, November 18, 2018

I feel good!

Sun 11/18
Thought about doing Neg-split reps 2x (300m-500-400 w/neg-split last 100m). Goal for 2:00 800: @ :32+14 (=:46 300m) . . . 66+14 (=1:20 500m) . . . 48+14 (=62 400m) 2-min btw reps/jog 1200 btw sets.

I then decided against it, given my upcoming 5K. I decided to back off on the repeats by 100m each. This meant doing 2 x (22, 400, 300). I would nix the neg split part and just maintain pace. I'd retain the 2-min rest between efforts and shorten the rest between sets to 900m jog in 7:00.

Treating this as my last 5K workout of the season, a kind of moderate, transitional workout, I did not wish to push it. Thus, my goal was to run 32, 68, and and 49.5. 

Set 1: 33-low (16/17), 67-mid (16/33/50/67), 49-high (16/32/49)
Set 2: 32-low (15/16), 66-low (16/32/49/66), 49-low (16/32/49)  

I feel good!

Sat, 11/17

Did a 5.74M run in 40:00...about 6:58/mile pace.

M1: 7:24
M2: 7:06
M3: 6:52
M4: 6:48
M5: 6:48
M6: 6:45 pace

Fri, 11/16

Took off

Thurs, 11/15

30-min run was on the docket this morning. I did 4M in 29:24 (7:06/mile pace)

Wednesday, November 14, 2018

At least I got free chocolate milk and a frozen turkey for second place!

Wed, 11/14-

Did a 5.74M run in 39:40...about 6:55/mile pace.

M1: 7:25
M2: 7:05
M3: 6:51
M4: 6:48
M5: 6:40
M6: 6:40 pace

Tues, 11/13

On this cold, rainy, wintry day, I took a page out of Peter Brady's playbook with 12x400, assuming a 200m jog/rest equal in time as the 400m run. Peter and his friend ran these babies in 75 seconds. Running alone and being not as good as Peter, I set my target at 79...and thus my rest at about 80. Three weeks ago, I managed 80, 80, 81, 81, 81, 80, 79, 80, 79, 78, 78, 74

Today, in the cold rain I did 79, 79, 80, 79, 79, 79, 79, 78, 79, 78, 77, 72. I did better in the rain.


Mon, 11/12-took off

Sun, 11/11-

Ran the Somerset Turkey Trot at Colonial Park in Franklin Township. A couple hundred people competed on this brisk morning. 

After being gapped by about 20 meters over the first 100 meters, I would not recover. Over the first mile, the gap stood at about 40 meters. It opened to about 80 meters at about mile 2. By the time we reached the third mile, it stood at 150 meters. 

Mile 1: 5:43
Mile 2: 5:53
Mile 3: 6:00+

I finished up this long, 3.18M course in a disappointing 18:30. At least I got free chocolate milk and a frozen turkey for second place!

Friday, November 9, 2018

awfully sore

Fri, 11/9-

Another easy two-mile run...in 15:10. Back still a little sore.

Thurs, 11/8

Easy two-mile run...15:30. Back is really sore.

Wed, 11/7-

Joined the XC team for a workout. Got there late and had too short a warmup and stretch. The team's workout was two sets of 4x400, with 100-meter jog (about 45 seconds) between efforts and a 3:00 rest between sets. Their times seemed to range between 72-76

I joined them for the second set. Running at the rear of the pack, I managed 74, 73, 76, 75. My back was awfully sore on the third and fourth ones.

Tuesday, November 6, 2018

and back

Tues, 11/6-

Easy 30 min run to CVS and back. 29:50.   

Monday, November 5, 2018

Walk-backs

Mon, 11/5-

Scheduled was a 45-min easy run. I did my usual 5.72M route from the Y. I started at 7:45 pace, dropped it to 7:30 pace on the second mile, then hovered in the teens (7:15ish) for the rest of the run. I finished up in 42:05. About 7:22/mile pace.

Sun, 11/4-

Scheduled was a 45-min walk/run. I headed to Duke Island Park for this. I started at 7:52, went down to 7:45, dropped way down to 7:15 and maintained. The pace of the last mile for this easy run was sub-7:00. I covered 5.67M in 41:55, about 7:23/mile pace.

Sat, 11/3-

On tap today? 20x1 min running up a shallow hill, with a walk back down to origin as the recovery. I went to Colonial Park for this baby! I used the hill closest to the tennis course, switching the angle after each set of five. I covered .17M on the first effort. Efforts 2-5 covered .18M. Efforts 6-10 covered .19M. Efforts 11-15 went back and forth between .18M and .19M. Efforts 16-19 covered .20M, with the effort 20 reaching .21M in not 60 but 62 seconds. The walk-backs (which involved a little jogging) were 3:00.

Fri, 11/2-

Rest!

Thursday, November 1, 2018

loop around the park

Turs, 11/1-
Early this morn at Mountain Park I did 5x1000 with a 3:00 stationary rest after each effort. On this 50-degree day, I was glad it wasn't windy and thankful for the light that emerged by 6:45 AM.  

I warmed up 1.25M in 10:00, doing a full loop around the park. I stretched lightly.  

I ran with a goal of a 17:30 5K in mind. My runs were: 
3:30-17:35 pace
3:25-17:10 pace
3:28-17:15 pace
3:23-16:55 pace
3:15-16:15 pace

Tuesday, October 30, 2018

Wound up

Went to the track for...

On this cool morning,10 mins warm up – 10 x 200m with 200m walk/jog recovery– 10 min warm down.


My 200s were mostly in 35, although the first few were 38, 37, 36 and the last one was in 33s. I wound up jogging the 200m rest in 1:22-1:25, depending on the 200. Thus, I started a 200m every two minutes.  
0:00...:38
2:00...2:37
4:00...4:36
6:00...6:36
8:00...8:35
10:00...10:35
12:00...12:35
14:00...14:35
16:00...16:35
18:00...18:33

My 10-min warmup covered1.25M, as did my 10:00 cool down.