Tuesday, May 31, 2011

the joy of slow

Shorter and slower--

4 miles at about 8 min pace. Ahh--the joy of slow.

Monday, May 30, 2011

Black Russian

Monday, May 30th-Original Plan: Russian intervals: 5x (3x300m @ 48 w/jog 100m at 30-sec) Jog 800m between sets

Modified Plan: Russian intervals: 5x (2x300m @ 48 w/50 meter walk followed by a 50 meter jog at 60-sec total) Walk 100 then jog 400m between sets.

48,48; 48,49; 48,48; 48/49; 48,48

Sunday, May 29th--Ran to the Y (27:50), lifted and ran back (27:10).
7.5 miles. Virtually the same pace as last week.

Saturday, May 28, 2011

Bachelorette #2

Saturday, 5/27-

Which one?

Russian intervals: 5x (3x300m @ 48 w/jog 100m at 30-sec) Jog 800m between sets
Sit 'n Kick Reps: 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) jog 1200m btw sets
Pick-up reps: 8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63

Well...I went with bachelorette #2, with a little modification. Instead of 200s, I did 150s, instead of 30 seconds' rest I took 45, and instead of a 1200 meter job between sets I jogged 1000 (shorter recovery to make up for the 150s and 45-sec rest periods.)

Bachelorette #2 went something like this:

mile warm-up (8:30)
1st set: 64, 22 (1000 meter jog rest--7:30)
2nd set: 64, 22 (1000 meter jog rest--7:30)
3rd set: 63, 22 (1000 meter jog rest--7:30)
4th set: 62, 22 (1000 meter jog rest--7:30)
5th set: 61, 20 (tried to see what I could do if I doubled my rest--1:30)
Mile cooldown (8:20)

The reason I chose the 150s over the 200 is that, for whatever reason, I wanted to compare this workout with one I did in late winter 2009 right before I ran 2:05 at Indoor Nationals.

I think I did pretty well, considering I gave myself 2:30 seconds less rest than I did during the 2009 workout I references above.

Friday, May 27, 2011

On tap: SOS

Friday, 5/17--went to gym to lift. On tap for tomorrow:

Russian intervals: 5x (3x300m @ 48 w/jog 100m at 30-sec) Jog 800m between sets


Sit 'n Kick Reps: 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) jog 1200m btw sets


Pick-up reps: 8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63


I think I might choose option 2 (and w/ 150s instead of 200s)...because I'd like to compare how I do to another time I did the workout just before running a 2:05 800.

Thursday, 5/26--met up with the Borough crew, although I was a bit late. Saw them heading down Ashbridge Street. Expended too much energy trying to cath up. Caught up with them a mile into the Preserves. Legs dead. Stopped. Headed back to start at pedestrian pace. Bad run. Bad boy. 62 minutes.

Wednesday, 5/25--8 200s (2 sets of 4)...diminishing rest.
Set 1: 30 (60s rest); 30 (55 sr); 30 (50 sr); 30 (45 sr)
400 jog; 5 minutes
Set 2: 30 (60s rest); 31 (55 sr); 30 (50 sr); 30 (45 sr)

Got massage from Jan. Apparently, my sciatic nerve is acting up.

Tuesday, 5/24--workout was 4 sets of 1000 run, 100 jog, 200 run, 300 jog.

3:30, 38
3:23, 38
3:25, 39
skipped first 400 of 1000; did 600 in 1:55, 200 in 33.

Monday, 5/23--3.8 mi.

Sunday, May 22, 2011

Speed Endurance and Anaerobic Lactic System

Sunday, May 22
Ran to the Y (27:45), lifted and ran back (27:10).
7.5 miles

Saturday, May 21
After reading an article, Speed Endurance 1 – middle distance, by Peter Sandery Level IV-ATFCA Coach, I decided to do another round of 200s. Sandery suggests that those who want to improve their 800m race time should run the repetitions at their target 800m pace. He developed sessions that are aimed at improving lactic tolerance, "your ability to maintain pace as the by-products of repeated anaerobic lactic energy production accumulate." I guess these “by-products “ are the result of repeated demands on the anaerobic lactic system coupled with truncated recovery periods.

According to Sandery, a typical session consists of 2 sets of 6 reps of 200m at the target 800m pace, ideally a little faster than you are currently running for an 800m race. He gives some guidance about how much rest you should take based on whether your repeats are above or below 40. For instance, if your reps are slower 40 seconds, your recoveries should start at 60s and decrease by 5 seconds for each rep, down to 40 seconds. If your reps are less than 40, recoveries should begin at 45 seconds and decrease each by 5 seconds down to 25 seconds. Sandery argues that, "The recovery time between the 200m reps is not long enough for the by-products of anaerobic demand to be completely cleared from the muscles." A recovery walk of 400m in 6-8 minutes between sets is needed to enable you to recover for the second set.

According to Sandery, this type of workout, which I've done before, is designed to improve the ability of your body to transport lactate through muscle cell membranes;
the capacity to buffer increased muscle cell acidity; better pace judgement; and the ability to cope with the mental demands of sustained anaerobic effort.

So...I did 2 sets of 6x200...at 7 AM. My rest started at 60 seconds and I chopped it down by 5 seconds after each 200, ending in 40 seconds. My runs were 30s in the first set. The second set proceeded similarly, except the 4th one was in 32 and the 5th one was in 31. The rest were in 30.

A similar session is:
16 x 200m @ 800m pace, recoveries decreasing from 90s to 15s in 5s steps.

(I've been meaning to document that my hamstrings have been sore this last week, particularly my left one. In fact, the soreness reaches up high to my butt and down to my calf. I hope it's nothing serious.)

Saturday, May 21, 2011


Friday, May 20--drove to the Y, ran .5 mi and lifted.

Thursday, May 19--met up with the Borough crew. Went on a rather hilly route--49:45 (?). Went down New Street...Came up Ashbridge. My legs were dead. Not like last week when I felt refreshed.

Wednesday, May 18, 2011

Introducing the Y

Wednesday, May 18--Tried my luck at some 200s in the slight wind and steady rain. I was going to go to the Y again, but I changed my mind at the last minute.

My plan for the 200s (in regular flats) was 6x200 in 32 with a 90-second 200 jog-rest and then 6x200 in 30 with a 90-second 200 jog-rest. I'd walk a 200 between sets and take a 3-minute rest. My runs were 31,32,32,32,32,32; 29,30,30,31,31,29. Short cool down.

Tuesday, May 17--

Went to the Y since it was mad-raining. I wound up trying to recreate the workout I had at Henderson last Tuesday: 1 mile (good pace); 400 rest; then 6x400 with 200 jog/rest. I warmed up on the 16-laps-to-a-mile indoor track. Not bad. I stretched some and then made my way to the treadmill area. There were quite a few people about, many of them running pretty hard. Anyway, I hit 5:45 for the mile. As I tackled the 400s, I realized that the treadmill not only topped out at 5:00 per mile, it took too long to reach top speed. So...I wound up setting the treadmill at max and just did the best I could to simulate moderately paced 400s. The treadmill seemed far more robust than the ones I used at Penn Oaks. Mile cool down. Home.

Monday, May 16--Did 5.2, I believe.

Sunday, May 15--DJ and I ran to the Y from our house for the first time. Talk about a hilly run! We got there, oriented ourselves and lifted together. We took about 28:30 for the 3.8 miles there and a bit longer coming home. He struggled a bit on the way back. What am I going to do to get him to get himself into better shape? He is a distance runner, you know!

Sunday, May 15, 2011

first full workout with spikes in two weeks

Saturday, 5/14/11-

I had set out to do Sit 'n Kick Reps: 5 x (400 @ 64...rest 60 sec...200 @ 29) jog 1200 btw sets. The real deal is: 5x (400m @ 64 . . . rest 30-sec . . . 200m @28) jog 1200m btw sets.

Actual: I made my way to the Westtown track at just before 7 AM. It was about 55 degrees. I warmed up 1 mile and stretched pretty well. This would be my first full workout with spikes in two weeks...since Penn Relays. My runs were 65/30; 64/29; 64/30; 64/29; 65/29. I kept to 60 seconds between the 400s and 200s. My 1200 jog rest was in 8:15 minutes. I didn't have time for a full cool down. 6.2 miles.

I'd say the workout at Westtown was a success, particularly since it was early morning.

Saturday, May 14, 2011

Review of Week

Friday, 5/13--short and easy. 2 miles

Thursday, 5/12--met gang at WC Country Club. Been a while since I've joined them on Thursday. Wound up making our way down to the University for a trail run. After running the trails we made our way through some back roads and ran to the outskirts of town...to Birmingham Road. We accomplished 9 miles...in about 68:00 (hilly, rocky and sometimes narrow trials slowed us down, but it was all good. The change of pace--route--was welcomed.) Felt strong throughout this run.

Wednesday, 5/11--6.6 miles/3 Rustin loops in 47:15.
loop 1-16:45
loop 2-15:45
loop 3-14:45

Tuesday, 5/10--Henderson workout. Been a while.
assigned workout was 1 mile, followed by a 400 slow jog, then 6x400 with a 200 jog.
Mile: did 1200 (4:08). Stuck with top few.
400s: 77,76,75,73,74,69 (I was asked to lead the last one.)
total mileage: 6 miles

Monday, 5/9--5 miles.

Saturday, May 7, 2011

Flat in flats

Sat, 5/7/11-
The initial plan was to do a workout of 8x400: #s 1,3,4,7 @ 70 and #s 2,5,8 @ 63. This would be my first speed workout since before Penn Relays. After warming up and strecthing, I spiked up and began. The first 200 of the first 400 was well ahead of pace (I reached the 200 in :31), but then my toes and foot started bothering me. So, I wound up running a much slower second 200. The second 200 was in 37-38.

I then put on my flats and decided I would just make due. The rest of the 400s were: 72,70,71,71...with a 400 jog in-between (3:00). I then took a 4-minute break to prepare for faster 400s. My next two were 65 and 66. Whimping out, I decided to do 6 200s in lieu of the 3 400s I had left. My 200s were 29,30,30 and 27 (thanks to my feet being able to take spikes).

I just hope I can get myself together soon. I need some work...and fast!

Thursday, May 5, 2011

Simple...oh well

Thursday, 5/5/11--overslept. Running late. Simple 2.2 in 17:30. Had planned to do the Thursday run with the crew. Oh well.

Wed, 5/4/11--6.4 miles. Same as yesterday-->Rustin loop portion (1.7.), down to park pavilion (.5), 4 loops around park (2.0), back the way I came (2.2). 45:20.

Tuesday, May 3, 2011

Penn Week

Tues, 5/3--6.4 miles. Alternate route: Rustin loop portion (1.7.), down to park pavilion (.5), 4 loops around park (2.0), back the way I came (2.2). 46:10.

Mon, 5/2--3.8 miles. 28:00+

Sun, 5/1--3 miles. Tried to stride at Westtown. No way. Jogged .5 instead.

Sat, 4/30--4.4 miles. Light. Hobbling. 18:15 loop 1/17:15 loop 2.

Fri, 4/29--Penn Day!
Met up with Craig Stimel, Zach Rodgers, and John Goldthorpe.
Olympic Development 4x400.
Was asked to switch from 2nd to leadoff! Oh boy!
Warm up felt flat.
Felt a little tight.
Down at the paddocks...late, but not really.
The officials always make runners show up too early.
It's quite a bother.
Waited in coolness and eventually wind and rain for about 45 minutes.
only 13 of the 24 registered teams showed
Up and back start.
I was on the up line--first guy in.
Was supposed to be third guy in.
Gun went off.
Got out rather hard.
Was overtaken 30 meters into race.
At 100m mark, I was bumped into a cone, which I kicked.
A few meters later I was bumped again and had to step out of my lane to keep from falling.
I planted my left foot hard on the track.
Died at the 300 mark.
Last 100 took 15 seconds.
Handed off baton in third to last place.
Ran about 55 seconds or so.
We ran 3:41.
Winning time was 3:11.
Aching foot.
Can barely run.
Need x-rays.
Go Penn!
Look forward to graduating to the 40+ group.

Thurs, 4/28--3x150 pick-ups
Wed, 4/27--warm up; 3x100; 3x150; cool down.