Sunday, November 27, 2011

I will have to work my way

Sunday, 11/29

After trying to run yesterday and failing due to excessive soreness/tightness, I was able to make it to the track today for Russian intervals. The original version of the workout is 5x (3x300m @ 48 w/jog 100m at 30-sec) with a 800m jog between sets. Since I was still sore and tight, I decided to do a modified 5x (2x300m @ 48/49 w/jog 100m at 60-sec) with a 800m jog of 6:00 between sets).

My runs: set 1 50,50; set 2: 48,49; set 3: 49,48; set 4: 48,49; set 5: 48,47.

I felt pretty good, particularly in the 60-degree weather. I will have to work my way from 2 to 3 300s per set and/or from 60 seconds' rest to 30.

Saturday, November 26, 2011

I am just wondering

I am so sore from Thursday's football game. I had a couple of good slip-and-falls that I'll remember for a while. It's amazing what muscles one can discover during a football game.

My foot, in particular, kills. I slammed it into the back of a guy's cleat and jammed it badly. I was writhing in pain and had to sit out a down. It was made worse by the fact that I have issues with my plantar and arthritis in my feet. Let's just say that I'm thankful it's not broken. When I got home I iced it and took an anti-inflammatory.

Yesterday, I was able to run on it at the Y (with DJ). We ran 2 miles on the 16-lap per mile track to warm up (14:35). I then did some lifting on 10 machines, followed by 2 miles on the treadmill (13:55). When I got home I soaked in epsom salt water. I wish I could say the soreness is gone.

I am just wondering whether I should give a track workout a try today or wait until tomorrow. We'll see.

Thursday, November 24, 2011

Football time

Thursday, 11/24. Thanksgiving Day. Football time!

Wednesday--11/23--dropped car off at WC Tire Co./Service and ran back. 3.0 miles easy--7:12 pace.

Tuesday, November 22, 2011

running evenly

November 22, 2011-Henderson. The workout was atypical for us: 6x600 with a 400 jog-rest. Wow! A 400m rest!? There were far fewer people this morning, owing to the Phille half-marathon, marathon and 5Ks this past weekend. I'd say there were 20 of us, and only half this number did the workout. The other half either jogged together or did their own thing.

Today I felt pretty good. Ed led most of the 600s, with the rest of us right behind within 10 meters or so. (Ed would take off the first 50-100 meters and get about 10 meters on us.) Then, one or more of us would eat away at the lead. I found myself very relaxed on the first two, so much so that on these two I strided by Joe and John Manion to get within 5 meters of Ed. This way, Ed could pull me along and Breslin and Manion (along with the younger John)could push me. On the third, fourth and fifth ones, I decided not to hang back; I'd go out second to Ed. Given how strong I felt on the fifth one (I caught Ed with 100 to go and strided past him.), I figured I'd just lead the sixth one. I did, running evenly (36s) across the 600.

Run 1: 2:05
Run 2: 2:02
Run 3: 2:01
Run 4: 1:58
Run 5: 1:54
Run 6: 1:48

I felt strong and wasn't dead afterwards.

There's still a lot of work to do, though. I'd like to be able to do this workout with a 200 meter jog or do this workout with each repeat about 5 seconds faster: 2:00, 1:57, 1:54, 1:51, 1:48, 1:45

Monday, November 21, 2011

My speed seems to be okay for now

Monday, 11/21/11--Lifted at the Y.

Sunday, 11/20/11--Did 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.

Set 1: 32+15 (=:47 300m); 32/67+16 (=1:23 500m); 32/48+17 (=65 400m)
Set 2: 32+15 (=:47 300m); 32/66+16 (=1:22 500m); 32/49+18 (=67 400m)

Overall, I felt pretty good. I stuck to between 2:15 and 2:45 between reps. My 1200m jog was less than 9:00.

This workout is something to build upon! I think I need to work on my finish, my strength. My speed seems to be okay for now.

On 5/3/09, I did Neg-split reps
2x (300m-500-400 w/neg-split last 100m)
@ :32+14 (=:46 300m) . . . 66+14 (=1:20 500m) . . . 48+14 (=62 400m)
2-min btw reps/jog 1200 btw sets

It was rainy. I took 2:30 rest between runs. 32+15=47 300m; 67+16=83 500m; 48+15=63; 32+14=46; 67+15=82. I had to modify the last one. I was supposed to do 48+14, but I died at the 200 mark at 33. I waited about 90 seconds, then continued w/ 15/14 for a 62 sec 400.

On 1/17/09, I did the workout, too. 32+17=49 300m; 70+16=86 500m; 52+16=68 400; 33+16=49; 69+16=85; 51+16=67. That day it was unclear whether I gave myself 2 or 4 minutes' rest.

Sunday, November 20, 2011

ran short on time

Saturday, 11/19--ran short on time because I had to leave at 6:30 for a soccer tourney in MD. Ran only 5 miles easy (37:00) beginning at about 5:30AM.

Friday, 11/18--lifted at the YMCA. Legs as well.

Thursday, 11/17-7.9 with pick-up beginning just after the 2.25-mile mark. (I arrived a little last and had to make up about a minute over the course of the first 2 miles). The pick-up with 5min-4min-3min-2min-1min, with 2 minutes jogging in-between. This was similar to a previous version, except today we took 2 minutes' rest instead of 1 min. We finished about .1M from the Phoenixville Pike light. We jogged the rest of the way to the country club. My run was 56:45.

Wednesday, 11/16-4.4 easy

Tuesday, November 15, 2011

I was able to push the pace a bit

Tuesday, 11/15--Henderson at 5:40A. Workout was 5x1000 with a 200m recovery. This workout was tough but it sure felt good. My breathing felt right, it was almost 60 degrees, and I was able to push the pace a bit and remain relaxed. My runs were: 3:39, 3:37, 3:30, 3:27, 3:21 for an average of 3:31.

The last time I did this workout on the track was in early October. Runs were: 3:41, 3:40, 3:36, 3:32, 3:29. 3:34 avg.

Another time was on Tuesday, 9/21/10. My runs were: 3:36, 3:26, 3:31, 3:27, 3:16. For additional perspective, on 9/7/10 we did 5x1000 and ran 3:47, 3:38, 3:30, 3:28, 3:23. The average was 3:33.

Sunday, November 13, 2011

There is plenty of work to do.

Sunday--Boy did I feel sluggish during my run. I did a cmbination of the XC course and the Rustin Run course for a flat-feeling 6.7 miles. My left foot was nagging me, and I felt weak. That's what happens when you try to run on an near-empty stomach, stupid.

Saturday--I met with with Justin at the Downingtown HS-East track for a workout. Justin elected Sit 'n Kick Reps. In its original form, the workout, ad designed for a 2:00 800 meter high school runner is as follows: 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) jog 1200m btw sets. Knowing that neither of us can run a 2:00 800m, we modified the workout accordingly. Our goal pace(s) would be 68 and 31, which proved formidable.

Set 1: 70/33
Set 2: 68/32
Set 3: 68/33 (Justin pulled up on the 200; hip issues. He'd decide not to do the 200s for the balance of the workout)
Set 4: 67/31 (Justin pulled up at the 150 mark during the 400. Hip was a bear. I did the rest of the 400 and the 200 alone.)
Set 5: 64/30 (I was flying solo at this point.)

I felt good about the fifth set. This set was near goal pace. There is plenty of work to do.

Our average rest period over the 1200 jog was 9:00. We stuck to :30-:45 seconds between the 400s and 200s.

Friday--Went to the Y for some light lifting. I have decided that I will go back to working my legs a little. I hope this will pay off in the long term.

Thursday--arrived late. Caught the crew at the 1.3 mark. Decided not to join Ed and John C for the 4x1M intervals. First 4M: 28:30. Pedestrian pace over second half, 3.9-->29:30. 58:00.

Wednesday--4M over easy

Tuesday--Gathered at 5:40 AM. Began the workout at 5:55. On tap: 3 sets of 4 400s with a 100m (:35) jog between repeats and 1 500m (3:00-3:30) between sets. My runs:
set 1: 82,80,80,79
set 2: 78,79,78,77
set 3: 76,75,74,69

Hung with John Callaghan on the last one, whicnh felt good.

Monday, November 7, 2011

First 400 meter workout


Sunday--easy-medium 5.75 in 40:50.

Saturday--8x400 with Justin. I ran conservatively. We had a slow start of 75. Then came 68,72,70,70,72,72,65. We kept to between 2:15 and 2:45 of rest, which was less than what I gave myself last year. Overall, weaker than last year's workout. See below. Wait until next weekend, though.

On Saturday, 11.13.10, I did pick-up reps workout: 8x400
warmed up 1.0 mile
goal pace: 70 for #s 1,3,4,6,7; 63 for #s 2,5,8 with 400 jog rest of 3:00 in-between runs
My runs: 69,66,71,70,66,69,70,63
cool down 1.1 mile
I need some speed work, and I need to cut back on my recovery.

Friday, November 4, 2011

The quick rundown

Friday, 11/4--light lifting

Thursday, 11/3--7.9 easy. 56:30.

Wednesday, 11/2--3.6M easy recovery run.

Tuesday, 11/1--5K race on track at 5:55 AM. 17:59, 4th place. 1st mile in 5:43.

Monday, 10/31--light lifting.

Sunday, 10/30--went to Y. 4 miles.