Friday, October 29, 2010

Easygoing

Friday, 10/29--1.1 mile

Thursday, 10/28--took off

Wednesday, 10/27--4.4 in 33:30. Two Rustin + loops.

Tuesday, 10/26--went to Henderson. Did my own light workout of 200s, 3 at 5K pace, 3 at 2 secs faster, and then 3 at 4 secs faster.

Monday, October 25, 2010

not designed to cause undue fatigue

Sunday, 10/24/10

3 X 3 X 4 (3 SETS OF 3 X 400M)
SET 1
Run 3 x 400m repeats at your goal 5K pace with 100m jog between. Jog 400m after the third repetition and before starting the second set. Example: For a 17:00 5K (5:28 per mile), the goal would be 82 seconds per 400m.
My runs: 81,82,81

SET 2
Run 3 x 400m repeats at 2-3 seconds faster per 400m than your goal 5K pace with 200m jog between. Jog 400m after the third repetition before the final set. Example: For a 17:00 5K (5:28 per mile), the goal would be 79-80 seconds per 400m.
My runs:80,79,79

SET 3
Run 3 x 400m repeats at 4-6 seconds faster per 400m than your goal 5K pace with 400m jog between each repetition. Example: For a 17:00 5K (5:28 per mile), the goal would be 76-78 seconds per 400m.
My runs:75,76,76

This easy-moderate workout left me feeling refreshed. The slight pace increases in sets two and three helped me prepare for the increasing effort level required as I pass through miles 1 and 2 of the 5K.

While the pace increased with each set, the recovery interval between each repeat also increased. This workout was not designed to cause undue fatigue. Adding the longer recovery intervals as the pace increases kept the stress level to a minimum.

Saturday, 10/23/10-
Penn Oaks Run-For the third or fourth week in a row, I took an alternate route to get to Penn Oaks. The trip to PO--4.5 miles--took 33:30, or about 7:26/mile. The trip home was 31:50, or 7:04/mile. Felt pretty good. 9.0 miles

10/17-10/23--42.5 miles

Friday, October 22, 2010

I have been doing some thinking

Friday, 10-22-10--

Simple 2.2 mile run in 17:25 to get the legs awake.

On tap for Saturday--9 mile run (to and from PO, circuitous route.)

On tap for Sunday--

3 X 3 X 4 (3 SETS OF 3 X 400M)
This first workout is performed five to six days before your race. Here's how it flows:

SET 1

Run 3 x 400m repeats at your goal 5K pace with 100m jog between. Jog 400m after the third repetition and before starting the second set.

Example: For a 17:00 5K (5:28 per mile), the goal would be 82 seconds per 400m.

SET 2

Run 3 x 400m repeats at 2-3 seconds faster per 400m than your goal 5K pace with 200m jog between. Jog 400m after the third repetition before the final set.

Example: For a 17:00 5K (5:28 per mile), the goal would be 79-80 seconds per 400m.

SET 3

Run 3 x 400m repeats at 4-6 seconds faster per 400m than your goal 5K pace with 400m jog between each repetition.

Example: For a 17:00 5K (5:28 per mile), the goal would be 76-78 seconds per 400m.

"This workout accomplishes much, yet leaves you refreshed and excited to race. The first set helps you dial in race pace from the start, something that will be important come race day. The slight pace increases in sets two and three help the mind and the body prepare for the increasing effort level required as you pass through miles 1 and 2 of the 5K.

"While the pace is increasing with each set, you'll notice that the recovery interval between each repeat is also increasing. This workout is not designed to cause undue fatigue. Adding the longer recovery intervals as the pace increases keeps the stress level to a minimum. After all, you are running fast only for just over 2 miles so the total volume is very tolerable."


I have been doing some thinking. One thing that I may need to work on in the race prep routine is warming up, particularly before a 5K. While I warm up and stretch fairly well, I do not spend a whole lot of time keeping my heart and breathing elevated. Fearing that I will expend too much energy, I normally go into relaxation mode within minutes of the race, but perhaps I let my body get too relaxed. I do my share of strides and run-outs, but maybe they aren't enough.

In the near future, I will try a low to moderate jog of 10-15 minutes 45 minutes before the race, followed by 10 minutes of stretching. I will then do several pick-ups at race pace and even 6-8 x100 meter strides. I will then stretch some more, don my racing flats, and jog a bit more. With a few minutes to go--even at the start line--I will do a few high knees, jumps, etc. to keep my heart rate up, make my oxygen circulate, and stay warm.

Thursday, October 21, 2010

try to catch up

10/21/10

Like last week, I got a bit of a later start, but made my way to the Borough from home for my last in a series of 5 Thursday 5 AM long runs. Today's was 12.8.

Mile 1-7:45; I hate that hill!
Mile 2-15:15
Mile 3-23:15 (30 secs off last week's pace)
Mile 3.85-29:40 (40 secs off last week's pace)
Mile 4.85-37:00 (30 secs off last week's pace) Arrived and they were already gone!
Mile 8.85-64:30 (1 minute ahead of last week's pace) I guess I picked up the pace to try to catch up, which I wasn't able to do.
Mile 9.85-71:45 (55 secs ahead of last week's pace)
Mile 10.85-79:15 (45 seconds ahead of last week's pace)
Mile 12.85-93:30 (1 minute ahead of last week's pace)

7:16/mile pace

Wednesday, October 20, 2010

ease into the workout

Wednesday, 10/20-4 in 31:30. relaxed

On Tuesday, 10/19, I did 6x800 with a 200 jog in-between each at Henderson in the mist and drizzle. The group was much smaller today. While the workout started slowly, it picked up and I was pleased. I wasn’t finished stretching, so I joined group 1 on its second 800. (Bob decided to run on his own; I think he wanted to do faster 800s with longer recovery.) I led this one in 2:53. Ed did the next one, a 2:47. I followed with a 2:47 as well. Ed then said he’d bring it down a couple of seconds, so we ran 2:44. My fifth one, Ed’s last, was in 2:35. I asked Ed to join me on at the second lap of my last one. He obliged, and I ran 2:30.
Run 1: 2:53: 41/44/44/44 (85/88)
Run 2: 2:47: 41/42/42/42 (83/84)
Run 3: 2:47: 39/42/43/43 (81/86)
Run 4: 2:44: 40/41/41/42 (81/83)
Run 5: 2:35: 37/39/39/40 (76/79)
Run 6: 2:30: 36/39/39/36 (75/75)

We usually ease into the workout, which works to my benefit, but I’d like to ease into such a workout with 2:50, then work my way down, dropping 1 second per 200. It would look like: 2:50, 2:46, 2:42, 2:38, 2:34, 2:30. Eventually, I’d like to do: 2:45, 2:41, 2:37, 2:33, 2:29, 2:25.

Saturday, October 16, 2010

more than just a banana for breakfast

Sunday, 10/17/10--Like last week, I took a circuitous route to get to Penn Oaks. I took part of the Rustin-plus loop and came out at the south entrance. Felt pretty good. 9.0 miles

October 16, 2010--

Today I decided to forgo a tempo run and opted instead for 5x1000 on the cross country course across the street from my house. The time was noonish, and I had just gotten home from my daughter's soccer game in Harleysville. Admittedly, my legs did not feel fresh and I was concerned about the tightness in my left hamstring, a problem area for me historically. I would be, after all, negotiating a somewhat hilly, grassy terrain. I figured I'd take full recovery (about 3:30) between each one. My goal pace was 3:15, 10 seconds faster than my goal pace.

1000 #1: 3:25
1000 #2: 3:12
1000 #3: 3:17
1000 #4: 3:12
1000 #5: 3:10

The average amounted to 3:15+. The last one nearly broke me, as I had little left. I guess I should have eaten more than just a banana for breakfast. Lesson learned?!

10/10-10/16--37.25 miles

Thursday, October 14, 2010

I'm getting my base

Thursday, 10/14/10--

Got a bit of a later start, but made my way to the Borough from home for my fourth in a series of 5 Thursday 5 AM long runs. Today's was 12.8.

Mile 1-7:45; I hate having to go up that hill!
Mile 2-15:15
Mile 3-22:55
Mile 3.85-29:00
Mile 4.85-36:30
Mile 8.85-65:30
Mile 9.85-72:40
Mile 10.85-80:00
Mile 12.85-94:30

I felt pretty good, particularly during the last few miles. I'm getting my base.

Wednesday, October 13, 2010

I cannot even remember!

Wednesday, 10/13/10--relaxed 4.4 miles in 34:40 (17:55/16:45)

Tuesday, 10/12/10--For the first time in a month, I had a poorer showing than expected at the Tuesday morning workout. It all started when I realized while driving that I hadn't brought my racing flats; I was wearing what sometimes feels like clunkers (despite their heavy price tag in the $100s). So, I began the psych-myself-out contest. I lost. The workout was 1600, jog 200, 800, jog 200 (2 sets). Kevin called for us to begin thw workout and I hadn't even finsihed stretching. So, I joined the group with 1200 to go. I wound up running about 4:18 for the 3-lapper. Realizing today was an off day, I told the guys that I'd planned to do 1200s and 600s. What a cop out! I ran 4:18, 1:55, 4:10, and 1:50. Total, including warm up and cool down: 5 miles

Monday, 10/11/10-I cannot even remember!

Sunday, October 10, 2010

The lingering question

Sunday, 10/10/10--Today I took a circuitous route to get to Penn Oaks. I took part of the Rustin-plus loop and came out at the south entrance. The trip to PO--4.5 miles--took 33:40, or 7:28/mile. The trip home 32:20, or 7:11/mile. Felt pretty good. 9.0 miles


Saturday, 10/9/10--The plan: run to Westtown School (2 mile warm-up) to do 8x400 at 15 seconds faster than my desired 5K pace. My desired 5K pace is 82 seconds/400, which amounts to 17:00. That meant that my 400s were supposed to be in 67 secs...with a 400 jog-rest of 3:00. My runs were: 67,69,68,69,67,68,68,65. The average was 67/68. Granted, I struggled after the seventh one and wasn't sure I could do it. But a 65 shows me that I can. The lingering question is whether I can convert such a workout into a 17:00 5K. I cooled down with a 2-mile run back home. Total: 8 miles.

TOTAL MILES--10/2-10/9-->44! A LIFETIME HIGH

Friday, 10/8/10--easy run--4 miles @ 7:40 pace.

Thursday, October 7, 2010

Felt pretty good overall

Thursday, 10/7--12.85 miles. It was a rather cool 50 degrees today. I had my jacket and long pants on. My hands were a bit chilly.

Jogged into town to meet crew at WC Country Club. Got there in time to meet them. The run to the point was 4.85 and 37:10. The next four miles were covered in 29:10. That's 66:20 at the 8.85 mile mark. It took me an additional 28:40 for the last 4 miles. The total time was 95 minutes.
at mile 1-7:40
at mile 2-15:15 (7:35)
at mile 3-23:05 (7:50)
at mile 3.85-29:30
at mile 4.85-37:10 (7:40)--COUNTRY CLUB; first 4.85 miles at 7:40 pace)
at mile 8.85-66:20 (four mile chunk 29:10--7:18 pace for this 4-mile stretch of running with the crew)
at mile 9.85-73:25 (7:05)
at mile 12.85--95:00 (three-mile chunk 21:35--7:12 pace for this 3-mile stretch; 28:40 for the last four miles for 7:10 pace)

1st 4.85 miles--7:40 pace
next 4 miles--7:18 pace
last 4 miles--7:10 pace

Overall pace: 7:24/mile


Felt pretty good overall. I did not really push the last mile. I have two more of these 95-minute runs on the docket.

Wednesday, October 6, 2010

Easy does it.

Wed, 10/6/10--did an 3.7 in 29:00. Easy 7:50 pace. Per my schedule over the next three weeks, I was supposed to do 6-6.5 miles, but I was running a bit late. Oh well. Long run tomorrow. Easy does it.

Tuesday, October 5, 2010

The fall is upon us

Tuesday, 10/5--The fall is upon us. Wet, Windy, Colder. Henderson. 4 x 1200. 5K pace. 200 jog in-between.
Run 1--4:35 (46 sec/200; 6:06/mile pace. 18:55 5K pace.)
Run 2--4:13 (42+ sec/200; 5:37/mile pace. 17:25 5K pace.)
Run 3--4:11 (42 sec/200; 5:35/mile pace. 17:19 5K pace)
Run 4--4:03 (40 sec/200; 5:24/mile pace. 16:44 5K pace)

Average run--4:16 (42+ sec/200; 5:41. 17:39 5K pace)

On 8/31/10, the workout was 4x1200 at or below 5K pace.with a 200 jog rest That morn, everyone agreed to take the easy...6 minute pace. We thought we'd do 45s...as in 45 seconds per 200, and then drop a second per 200 for the other 1200s.
Trial 1: 4:31 (~45s)
Trial 2: 4:23 (~44s)
Trial 3: 4:17 (~43s)
Trial 4: 3:58 (~39s)--

Today's workout was probably a bit stronger (maybe by an average of 2-3 seconds), particularly given the condition.

I have to get these 1200s down by 5-10 seconds and soon.

Monday, 10/4--Wet. Rainy. I did a short, easy 3.1 mile run in exactly the same time my daughter completed her Kennett 5K last spring--25:16.

Sunday, October 3, 2010

Was it John?

Sunday, 10/3/10--Penn Oaks run.

Ran with wife to .9 mi mark. She cut into the pask and I kept straight.
Began fartlek running at mile mark. Figured I'd do so for next 2 miles.
Covered next 2 miles in 13:45, fartlek style.
Lifted at PO.
Jogged first .3 on way back home.
Ran fartlek style over next two miles in 13:15
Jogged last mile home.

6.6 miles


Saturday, 10/2/10--

Today I agreed to meet up with newcomers to the club. Conestoga was the site. One guy, a 2008 Penn grad who had participated in Penn's running club, showed up. We chatted for a bit, then decided on a workout. He seemed open but somewhat cautious about being able to do the whole workout since he is just getting back into running. I shared several workout options, and he decided on 400 run, 200 jog, 200 run, 1200 jog (5 sets). He said his last real competitive experience in running was when he was a student at the Haverford School. When I asked him the kind of pace he could run, I knew I would have to modify the workout for myself by tacking on distance to the repeats and shortening my jogs to 100 and 1100 meters, respectively. He said he could manage about 76 sec 400 and 36 sec 200s. Since this pace was several seconds from what I'd usually do, I figured that I could run with him but do 500s instead of 400s, passing the 400 in 75s, and 300s instead of 200s, passing the 200 mark in 35. I hit the 500 mark in 1:33, and the 300 mark in :52.

The newcomer managed 3 of the 5 sets. So, I decided that my last two sets as intended--the 400s would be in :64 and the 200s I'd still do 200 jog between them and a 1200 jog between sets. 4th set: 400 was 65, followed by a 31 sec 200. 5th set: 400 in 64, 200 in 30. The guy was kind enough to join me for my in-between jogs. For a goal of 2:00 in the 800, the 400s should be in :64, and the 200s should be in :28. Technically, the break in-between the 400 and 200 should be either a 100 jog or a very brief rest of :30 or so. Scary indeed. I'd need spikes on the run :28. I'm also nervous about trying to run that fast for fear of a hamstring event.

Like the warm up, we did a mile cool down.

Today's experience reminded me of how tough it is to get back into shape when you've been away so long. I remember struggling to keep myself motivated. Talk about tough. I am just fortunate that I was able to overcome the hurdles. I am hopeful that I can convert my motivation into performance.

It's amazing how one can spend two hours working out with someone and forget his name just like that. Was it John?

Miles for week 9/26-10/2: 30 miles (loss of long run day due to weather)

Friday, October 1, 2010

a clean air act

Friday, 10/1--The fall is in the air...literally. It was great breathing the clean air this morning. The air was made crisper by the torrential downpour that the area weathered over the last two days. I took off Wednesday and wasn't able to run Thursday due to the pouring rain. Today I decided to do my out-and-back route into town. The roughly 7.7 miles felt great, even easy, despite all the splashing and resulting swamp feet.

Mile 1--7:55. The first mile is always the worst, partly because a good bit is uphill and my legs are still trying to awaken.
Hit mile 2 in 15:25 (7:30). I am awake now.
Hit mile 3 in 22:55 (7:30). I'm in my groove.
Hit mile 4 in 30:10 (7:05). (Corner of N. Penn and E. Chestnut) Until now, I thought the 4 mile mark was .05 sooner. Oh well. That's what happens when you remeasure!
I hit the "mailbox marker" (about the 4.7 mile mark) in 35:10 (5:00). For the record, the 5 mile mark is at the tire place just beyond E.Nields.
Mailbox marker over next mile 43:50 (7:40) 2 miles to go. The 6 mile mark is just beyond the house-turned business with the huge garages...right before Applegate.
Next mile--50:00 (7:10). Mile 7 is just beyond the new house on Oakborne.
Last mile--56:35 (6:35). Home: 7.7 miles! 7:20/21 pace.

Ahh--what a clean air act.