Tuesday, July 26, 2011

I felt my hamstring

Tuesday, July 26--This evening I did 3x300m (10 mins rec) with a goal pace of a relaxed 42 seconds. I ran 43, 43, and 42. I felt my hamstring a little on each of these. I should've stretched better.

Monday, July 25, 2011

My sciatica is bothering me

July 25--Rustin loop modified, down to park and straight back up Shiloh. 4.1 miles--29:50.

My sciatica is bothering me...in both legs now. When I hit, I feel like my butt's on a warmer. Not a good sign. Let's see how tomorrow's 200s go.

July 24--Ran to the Y (29:30), lifted and ran back (29:00). Easy pace, although it didn't feel entirely comfortable. 7.5M

Saturday, July 23, 2011

Taper continues

Saturday, July 23--Taper continues. 7 days until race day…
One week before race...

I ran 3x500m with 10 minute recoveries at goal pace.
Run #1: 100 at :14, 200@ 29, 400@ 61, 500@ 1:17.
Run #2: 100@ :14, 200@29, 400@60, 500@ 1:16.
Run #3: 100@ :14, 200@29, 400@59, 500@ 1:17. Ugly last 100!

This should tell me where I am. I did not feel as comfortable as I should have. The last 100 of the first two were decent @ 16 sec. The last 100 of the third one stunk--18 secs! Otherwise the first 400 of the 3rd 500 was on point. Overall, the second run was my best. Given that my first 200 in each run was identical, it appears that I need to work on my second 200 (keeping the cadence) and beyond. I need to hit 59 (or 58) and keep the cadence. I need to come across the 500 in 1:13/14, the 600 at 1:28/29, leading me to 2:00.

(My coach buddy mentioned that he never really does 500’s. He doesn't know why, because he knows they work. He said he should probably start adding them.)

Friday, July 22--did a simple, slow 4.4 miles in the wretched humidity.

Thursday, July 21, 2011

Advice from a Coach

Thursday, 7/21/11--
I did a standard peaking workout for the 800 6:00 AM this morning: 600 at 800 pace, then 90 seconds of rest, then 200 flat-out. I hit 200 in 29, the 400 in 61 and the 600 in about 1:33. I then ran a 30-second 200 after a 90 second break. Since it was 6:00 AM and I was running solo, I am wondering whether it's safe to say that I am in the 2:00 ball park. Honestly, what do you think? 2:02? 2:03? Your thoughts?

Wednesday, 7-20-11--Took the day off.

I've been giving some thought to peaking for the 800.

Here is what I am thinking:

10 days until race day…
Thursday, July 21-- a fairly standard peaking workout for 800 (You normally only do one of these and not within 7-10 days of your key race.):
600 at 800 pace
90 second rest
200 flat-out

(A trusted coach told me that this is almost directly taken out of his 4x800 training! They do a 600, with the recovery being the diagonal jog across the infield (finish line over to the 200m start line). He also offered a few alternative short and sweet workouts he uses when they are closer to the Championships
1. Same as above but drop the 600 to a 400 and would consider doing twice with no less than 10mins rest.
2. 400m FAST (basically 800 pace) 60 seconds rest 400m at whatever is left in the tank.
3. 400m, broken up like this: first 200m is fast but not hard. Next 100m back off pace to your normal distance run pace, final 100m FAST! Repeat that 2-3 times, depends on athlete (plenty of rest between sets) the kids tell me it is hard, but they love how it feels.

Since July 21 IS within 7-10 days of my key race, I shouldn't do this workout as designed.

7 days until race day…
Saturday, July 23--one week before race run 3x500m with 10 minute recoveries at goal pace. This should tell me where I am.
(My coach buddy mentioned that he never really does 500’s. He doesn't know why, because he knows they work. He said he should probably start adding them.)

4 days before race day…
Tuesday, July 26th--3-5 days before: 4x200 w/ 30 sec rest in-between. Try to run my 200s faster than 30.

(The coach offered a "tweak" that he said may sound funn: try doing 6x200, like this:
200 – RELAXED in trainers
45 -50 sec. rest
200 – RELAXED slightly more quick thank first one, still in trainers and still easy
45-50 sec. rest
Switch into your spikes and do the last 4x200’s with 30-45 sec rest, and make sure the last 2 are your fastest but also do not press to make that happen.)


Another one of my alternative is 3x300m (10 mins rec) 42 seconds each.
(The coach said, "Only on your first one – hold back just a little more than normal for the start, then gradually build up to your normal 42 second effort), then hit your last 2 300’s at your regular pace.")


5x200 at just sub-goal (2:00; 29s) pace.


fast 150-200s at 400m pace (:53; 150s in 20, 200s in 26/27) with good recovery
(The coach mentioned that this makes him worried about getting sore, but everyone is different though, and that I may be fine.)

Last remaining days…

Wednesday, July 27th-Friday, July 29th -- No rest days, keep your aerobic system alive through short runs. On the days leading up to the race just do strides and some drills; just do short easy runs and strides at 1500-800 pace.

(The coach offered the following: PERFECT. Strides in spikes?
I like 150m strides (building speed through the first 50m)
OR 300m gradually increase your speed every 100m (starting pretty easy) finish quick.")

RACE DAY--Saturday, July 30th

His final remarks were: "I like all you have down, I don’t think my remarks are needed, but they are just there as ideas or options for you. I look at this time as all about feeling good and fast. Too late to have any killer workout mean anything for the 30th, so my tweaks are just ideas of how to make you feel quick and feel sharp. Hope that philosophy makes sense."

Tuesday, July 19, 2011

I have just 3-4 track workouts left

Tuesday, 7/19--I chose an 800 meter workout today over going to Henderson for a 5K+-type workout. The plan was to do pick-up reps: 8x 400m @ 70 w/2:00-sec Int and #s 2,5,8 @ 63. My runs were 72,65,72,71,65,72,71,64. I was an average of two seconds off for each repeat. My legs were heavy and boy was it balmy out there today. 80 degrees and humid at 6 AM. I've seen better. I am disappointed knowing I have just 3-4 track workouts left. On June 23, I did the same workout at the same time of day but with better results: 70,63,70,71,64,70,70,64.

Monday, 7/18--drove to Y, did a mile, stretched and lifted.

Sunday, July 17, 2011

Felt hard

Saturday--went to track. 15 200s. Goal: First set of 5 in 32, second set of 5 in 30, and this set in 28. Hit all the marks. 1:45 min/200 meter jog interval; 400 m jog interval between sets. Workout felt ok, but I felt like I had to press to hit 28 secs. Also, I felt winded by 3rd set. Hamstring was bothering me a bit. Workout was medium difficulty but felt hard.


Thursday, July 14, 2011

Winter Loop

Thursday, 7/14/11

I wound up not doing the 10M planned for last night on account of an emergency of the sort. So...yesterday was a day off entirely. This morning I joined the group for our customary Thursday run. We did the "winter loop" of 7.9 miles. I got there a bot late and spent the entire run trying to catch up with the leaders. I came within about 30 seconds of them, having passed much of the group along the way. I finished in 54:20, just :15 off my best of 54:05 in December 2010. I'm sure I could race the route faster, but it's always a good feeling when I can run sub 7:00 for 8 miles. Wouldn't it be awesome to be able to run the route at 6:00 pace?

Wednesday, July 13, 2011

Looking to run

Wed, 7/13/11--took off morning. Looking to run 10 miles this evening with DJ.

Tues, 7/12/11--went to Henderson for workout with the crew. Choices were 3x1 mile (for those training for 5K) and 4x1 mile for those training for 10K, half-marathon or marathon. Rest period: 200 meter jog. I opted for a third choice: 4x1200. I would join the lead group for its 2d thru 4th laps. This worked just fine, particularly since most of the lead group opted for 4x1 mile. My runs were decent: 4:20, 4:15, 4:15, 4:10. I felt guilty on this humid morning because I wasn't nearly as dead as my comrads who ran 4x1 mile. They were hitting the miles between 5:40 and 5:50. I took DJ out that evening for his first interval workout on the track for the summer. He followed suit with 3x1 mile with a 400 jog (3:30). His runs were 5:55, 6:09, 6:15. He has to tack a 4th mile onto this and definitely bring these times down to sub-6:00 before XC camp. Admittedly, he was running by himself; there was no one to push him.

Mon, 7/11/11--drove to Y to lift, then went to dealership to drop off van, and finally ran home. Easy 2.7 miles.

Sunday, July 10, 2011

Too much concrete!

Sunday, 7-10-11

I figured I'd try my luck at some at a Sit 'n Kick Reps at 5x (400m @ 64 . . . rest 60-sec . . . 200m @ 28) jog 1200m btw sets. My last meeting with this workout was on June 20, when I ran:

64; 28
64; 28
64; 28
64; 28
63; 28

Today, it was close to 90 degrees when I did this workout, and I suffered a bit. In fact, I couldn't talk myself into a 5th set. I was light-headed and just didn't have it. I did have pretty good series, though: 65,29; 64,28; 64,28; 64,29. Like before, I really tried not to press the 400s so that I would have enough left for the 200s. I did take the full 1200 slow jog (9:00) in-between repeats.

mile warm up
mile cool down

Total 5.75

Sat, 7-9-11.

I was in Philly for the weekend, but I managed to get in a relatively decent run Saturday morning. I ran a bit through Penn's campus and then headed down South Street. Street after street I was reminded about the personalities of various neighborhoods and about the folk who call them home. Rugged sidewalks, well tended gardens, chipped paint, storied murals all contribute to the narrative that unfolded as I made my way down to beyond Front and South Streets. I came back up Spruce, then Pine, Walnut, and eventually Chestnut Street. The route was about 6.7, which I ran in about 50 minutes. Too much concrete! Hard on the knees.

Thursday, July 7, 2011

Too Humid

Thurs, 7/7/11--6.9. challenging run. too humid. bad run--50:40.

Wed, 7/6/11--short, easy run

Tuesday, July 5, 2011

Didn't sleep well

Up at 5AM. Didn't sleep well on account of late hours and frantic phone call at 11ish. My initial plan was 2 x (300m-500-400 w/neg-split last 100m) @ :32+15 (=:47 300m) . . . 66+15 (=1:21 500m) . . . 48+15 (=63 400m) 3-min btw reps/jog 1200 btw sets. I then adjusted my plan, owing to the fact that I was short on time.

I chose 2 x (200m-400-300 w/neg-split last 100m) @ : 16+15 (=:31 200). . . 48+15 (=63 400m). . . 32+15 (=:47 300m) w/ 2-min btw reps/jog 800 btw sets

As one can see, I lessened each repeat by 100, the recovery by a minute and the jog by 400m.

My runs were: 31,65,47; 31,63,46. Second set was much better. I look forward to doing the original rendition of the workout soon.

Sunday, July 3, 2011

A little sore

Sunday, July 3rd--Ran to the Y with DJ at a pedestrian pace (29:45), lifted and ran back with him (29:05). A little sore from the yesterday's workout.
7.6 miles

Saturday, July 2, 2011

he had only about an hour to give.

July 2--Met up with Justin at D'town East HS at about 6:45 AM or so for a workout. I thought we'd do one of the following since he had only about an hour to give.
1) 3-4 x (3x300m @ 48 w/ 60-sec,100m jog between reps) Jog 800m between sets
2) 8 x 400m @ 70 w/2-min rest interval; #s 2,5,8 @ 63
3) 2 x (300m-500-400 w/neg-split last 100m) @ :32+15 (=:47 300m) . . . 66+15 (=1:21 500m) . . . 48+15 (=63 400m) 3-min btw reps/jog 1200 btw sets
4) a 1500m time trial followed by an abbreviated workout

Because Justin was concerned about running under 33 for the 200, we opted to do #2.

All of his 400s would be at 70 sec, and I'd just run an extra 100 for a 500. I needed to do some 500s! The last 100 of #s 2, 5, and 8 would be in 16 secs.
Run 1: 35/71/1:29
Run 2: 34/70/1:27
Run 3: 34/70/1:28
Run 4: 34/70/1:29
Run 5: 35/70/1:27
Run 6: 34/70/1:29
Run 7: 34/71/1:29
Run 8: 32/65/1:21 Justin pulled up at the 100 mark on the 8th one, and I then stopped as well to help him stretch out his hamstring. (This, of course, provided me with an additional few minutes' rest. Thus, the faster last 500, although I believe I could have run 1:21 without the additional rest; I felt good on the last one and wasn't even pressing.)

July 1--drove to the Y and did a little lifting.

June 30--Joined up with the gang (we were 15 strong) at the Country Club for our near-8-miler. We did the usual course in reverse. We started out at about 7:20. I could tell from the outset, however, that this was not going to be a 7:20 pace run. By the time we hit the 2-mile mark we were running under 7-minute pace. This pace dropped to 6:45, then 6:30 by the time we hit the 4th and 5th miles. During the 6th mile, I fell off the pace as the guys dropped to 6:20. (Steve and) I would eventually catch the group with a mile to go...when the pace inched back up to 7:15 or so. I finished at 54:05, about 5 seconds behind Ed and John. Pace: About 6:50.