Thursday, December 12, 2019

lower left hamstring

Thurs, 12/12-overwhelmed with work and still not sure I should run b/c of lower left hamstring. Snow on ground anyway.

Wed, 12/11-overwhelmed with work and did not run b/c of lower left hamstring.

Tues, 12/10-Went to Hillsborough's track for
1. Warm-up: 1-mile  
2. Stretching/flexibility exercises 
3. 2 x 600 Speed 69 sec. 400/ rest 15 minutes 
4. 3 x 300 Speed 58 sec./rest 1 minute 
5. 3 x 300 Speed 47 sec./rest 5 minutes 
6. Cool down: 1-mile 

I knew I was running short on time, but I figured I'd see how far I got. 300 meters into the first 600, I wasn't feeling it. I felt sluggish and flat. SO...I stopped. Not three minutes later I tried another 600 and stopped at the 300...again. I then moved into the planned modestly paced 300s with a minute rest. I got through all three, but the second and especially the third one pulled at my lower left hamstring. So...I quit the workout.

Mon, 12/9
Went to the Y. Did a mile in 8:25, stretched some, then lifted. 

Monday, December 9, 2019

red eye

Sun, 12/9-


Got back into town from Seattle: red eye!

Went to Hillsborough's track for 9x150.  The plan was to do 3 at 22, 3 at 21, and 3 at 20 with 3:00.  My series was:
22-low
22-mid
22-low
22-low
21-mid
20-high
20-high
20-mid
20-low

Sunday, December 8, 2019

Still in Seattle

Sat, 12/7-

Still in Seattle, I did 4 x .25M on treadmill after warming up and stretching. First two were set at 4:45/M speed, the second two at 4:30/M speed. I took a 3:00 rest.

Friday, December 6, 2019

Let the machine go

Thurs, 12/6-in Seattle at conference. After warming up and stretching, I did 6 x .25M on treadmill. First two were set at 4:45/M speed, the second two at 4:30/M speed, and the this two at 4:15/M speed.

This was a substitute for:
1. Warm-up: 1-mile cross country run 
2. Stretching/flexibility exercises 
3. 4 x 350 (Event Run) Speed 57/58 sec/Rest 10 minutes (first 50 fast, next 150 relaxed, 200 time @ 32/33 seconds. Next l00 pick up. Keep good form over last 50.) 
4. 3 x 200 Speed 34-33-32 sec/Rest=3 minutes 

5. Cool down: 1-mile cross country run 

Wed, 12/5-
The workout scheduled for today was:

1. Warm-up: 1-mile cross country run 
2. Stretching/flexibility exercises 
3. 10 x 200 Speed 34 sec./Rest 3 minutes 
4. 6 x 150 long hill runs Speed fast/rest, jog back 
5. Cool down: 1-mile cross country run 
6. Weights 

Because of the snow, I used the treadmill. 

A treadmill 200 in 34:
—let machine go at 14.0 speed. Hop on at 14 sec/.04M. Run until 48 sec/.17M

Tues, 12/4- (Delayed opening at work due to snow.)

The workout scheduled for today was:

1. Warm-up: 1-mile cross country run 
2. Stretching/flexibility exercises 
3. 2 x 600 Speed 69 sec. 400/ rest 15 minutes 
4. 3 x 300 Speed 58 sec./rest 1 minute 
5. 3 x 300 Speed 47 sec./rest 5 minutes 
6. Cool down: 1-mile cross country run 

Treadmill 600 in 1:45:Let machine go @12.5 speed. Hop on at 13 sec/.03M. Run until 1:58/40M

Treadmill 300 in 58: Let machine go at 11.5 speed. Hop on at 13 sec/.03M. Run until 71 sec/.22M

Treadmill 300 in 47: Let machine go at 14.0 speed. Hop on at 13 sec/.03M. Run until 60 sec/.22M




Monday, December 2, 2019

Flat

Mon, 12/2-Campus closed. Went to the Y. Did a mile in 8:25, stretched some, then lifted. Also, I used one of the resistance bands and did 4x15 sec runs. Lots of snow!

Sun, 12/1-
Met up with Bruce and John Curtis at GA for a workout. I opted for 9x150.  The plan was to do 3 at 23, 3 at 22, and 3 at 21 with 3:00.  My series was:
24-low
23-high
23-high
22-mid
22-mid
22-mid
21-low
21-low
21-low

We wound up taking between 3:30-4:00 between runs. I did not feel particularly fast. In fact, I felt flat.

My main man Bruce did a great job digging in at the end when the going got tough. Like John and me, he hung in there. 

Saturday, November 30, 2019

terrible

Sat, 11/30-

Went to the Y. Did a mile in 7:55, stretched some, then lifted. Also, I used one of the resistance bands and did 15 sec runs. I should've done a full workout since tomorrow's weather looks terrible.

Friday, November 29, 2019

The Pairs

11/29/19
Went to Hillsborough HS track for an early AM workout. 

The initial plan was:

1. Warm-up: 1-mile 
2. Flexibility exercises 
3. 600-400-200-400-600 Speed 34 sec pace/rest 5 minutes 
4. 6 x 100 strides Speed medium/rest 1 minute 
5. Cool down: 1-mile 

I wound up doing breaking the workout into 200s, all in 34s.
200m, 1 min rest, 200m, 1 min rest, 200m
5 min rest
200m, 1 min rest, 200m
5 min rest
200m
5 min rest
200m, 1 min rest, 200m
5 min
200m, 1 min rest, 200m, 1 min rest, 200m

Then, I did the 6x100m strides, all in 15 sec.

Admittedly, I was a bit tired.

11/28/19

On the is VERY windy day, my plan:
1. Warm-up: 1-mile  
2. Flexibility exercises
3. 4 x 350 (Event Run) Speed 57/58 sec/Rest 10 minutes (50 fast--1 50 relaxed, 200 time 33 seconds— l00 picked up fast-fast 50 steady and keeping good form)
4. 3 x 200 Speed 34-35-32 sec/Rest 3 minutes
5. Cool down: 1-mile 
6. Weights

I adjusted the plan to the pairs:

2x150@23/24 sec; 3' rest between efforts; 3' rest afterwards
2x200@31/32; 4' rest between efforts; 4' rest afterwards
2x250@39/40; 5' rest between efforts; 5' rest afterwards
2x300@47/48; 6' rest between efforts; 6' rest afterwards
2x350@56/57; 7' rest between efforts; 7' rest afterwards