1/30/12--ran 4.4 miles--easy. 35:20.
1/29/12--chose not to compete at the Glen Mills meet. Instead, I went to the track for Sit 'n Kick reps. In its original form, the workout, as designed for a 2:00 800 meter high school runner, is as follows: 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) with jog 1200m btw sets. It was too windy on the backstretch, so rather than frustrate and disappoint myself with lackluster 400 times, I choose to do 300s instead of 400s, followed by 200s. And instead of a 1200 meter jog I did 1000. There would be 70-75 seconds between the 300s and 200s and 7:30-8:00 between sets). Earlier this month I was able to do:
Set 1: 65/31 (rest-8:30)
Set 2: 65/30 (rest-8:40)
Set 3: 65/31 (rest-8:50)
Set 4: 64/32 (rest-9:00)
Set 5: 65/30
Today, I managed:
50/30 (67 pace)
47/30 (63 pace)
46/30 (62 pace)
46/30 (62 pace)
46/29 (62 pace)
Not bad, not bad at all.
Monday, January 30, 2012
Saturday, January 28, 2012
called it a day.
1/28/12--went to track for a speed workout. After I warmed up and began, it was clear that my legs just weren't having it. So, I cooled down 1.6 and called it a day.
1/27/12--went to the Y for a quick lift.
1/26/12--a little speedwork. Had a night commitment for work. Wound up going to 'Stoga's track for 200s--2@32, 2@30, 2@28; 150s--2@24, 2@22, 2@20; and 100s--2@14, 2@13, 2@12. I took 2:30 in-between each repeat.
Runs: 32,33,30,29,28,28; 24,23,21,22,20,20.wound up not having time for the 100s.
1/25/12--6.6--3 Rustin loops. 50:00 (17:45/16:45/15:30)
1/24/12--hills workout in Borough. Did not feel as strong or committed after the 4th one. 16:15.
1/27/12--went to the Y for a quick lift.
1/26/12--a little speedwork. Had a night commitment for work. Wound up going to 'Stoga's track for 200s--2@32, 2@30, 2@28; 150s--2@24, 2@22, 2@20; and 100s--2@14, 2@13, 2@12. I took 2:30 in-between each repeat.
Runs: 32,33,30,29,28,28; 24,23,21,22,20,20.wound up not having time for the 100s.
1/25/12--6.6--3 Rustin loops. 50:00 (17:45/16:45/15:30)
1/24/12--hills workout in Borough. Did not feel as strong or committed after the 4th one. 16:15.
Saturday, January 21, 2012
I have to do better.
1/21--went to the Y. Did 4 (separate) easy miles: 6:58 on the 16 laps-to-the-mile track, stretched for 3 min, did another mile on the track in 6:43, did a third mile on the treadmill in 6:59, then a half-mile on the track in 3:08, and finally a half-mile on the tredmill in 3:25.
1/20--took the day off completely
1/19-Tonight my plan was either to do Pick-up reps: 8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63. (I'd probably increase the times to 72 and 65 and the rest to 2 minutes.)OR 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. (I'd probably increase the times to 32+15 (47), 67+15 (1:22), and 49+15 (64).)
I decided to do the latter. It was a little windy and cold.
300: 16/33 @ the 200 +16-->49sec
500: 33/68 @ the 400 +17-->1:25
400: 16/32 DNF
jogged 700 (not the 1200 assigned to the workout)
300: 15/31 @ the 200 +15-->46 sec
500: 33/68 @ the 400 +18-->1:26
400: 15/32/49 @ the 300 +16-->66 sec
I still cannot seem to negative-split that last 100. With the last 100m at 16 and 17 seconds, it would appear that my goal at this point is to maintain my pace, not accelerate. I have to do better.
Because I wasn't completely satisfied with the workout, I decided to do 100s afterwards: 14.5, 13.9, 13.6, 13.3.
1/20--took the day off completely
1/19-Tonight my plan was either to do Pick-up reps: 8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63. (I'd probably increase the times to 72 and 65 and the rest to 2 minutes.)OR 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. (I'd probably increase the times to 32+15 (47), 67+15 (1:22), and 49+15 (64).)
I decided to do the latter. It was a little windy and cold.
300: 16/33 @ the 200 +16-->49sec
500: 33/68 @ the 400 +17-->1:25
400: 16/32 DNF
jogged 700 (not the 1200 assigned to the workout)
300: 15/31 @ the 200 +15-->46 sec
500: 33/68 @ the 400 +18-->1:26
400: 15/32/49 @ the 300 +16-->66 sec
I still cannot seem to negative-split that last 100. With the last 100m at 16 and 17 seconds, it would appear that my goal at this point is to maintain my pace, not accelerate. I have to do better.
Because I wasn't completely satisfied with the workout, I decided to do 100s afterwards: 14.5, 13.9, 13.6, 13.3.
Thursday, January 19, 2012
times weren't great but I felt good.
Thursday, 1/19--lifted at Y this morning. Planning for a 7:10 PM workout. I have to decide the workout. I am thinking about
Pick-up reps: 8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63. (I'd probably increase the times to 72 and 65 and the rest to 2 minutes.)
OR
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. (I'd probably increase the times to 32+15 (47), 67+15 (1:22), and 49+15 (64).)
Wednesday, 1/18--did easy 5.7 in 42:55. 7:32 pace
Tuesday, 1/17--hills in the Borough. Did better and felt better. Stayed with top group for hills 1 and 2, stayed with Kevin and Manion for hills 3 and 4, stayed just behind Kevin and Manion for hills 5 and 6, pulled even for hill 7, and passed them on hill 8. Ed and Callaghan were a few seconds ahead. 16:15 total time compared to last week's 16:35.
Monday, 1/16--stationary bike and light mile in upstate NY. 5 degrees below zero!
Sunday, 1/15--meet at Glen Mills.
got there at 9:15
had a good warm-up, although I did not feel as fresh and limber as I had the last two meets
learned that i was seeded first in 2:09
i was in lane 1 and next to a teenager, a 2:10 runner he told me
the gun went off and i found myself in first for the first 80-90 meters
the youngster got in fron of me
we passed the 200 in 30 (someone yelled, 'you're 30 dead on.")
i thought, "great, we'll have a fast race."
the youngster vacillated between in the inner and outer parts of lane 1, speeding up and slowing down
we passed the 400 in 63
i thought, "keep the pace and don't slow down, youngster."
i tried to pass and he held me off
i was more relaxed than usual
i heard 1:38 at the 600, and i knew it was all over
there was no way i'd run 2:09
so i figured i'd bide my time and take him on the straightaway
i went wide into lane 2 coming off the final turn
and finished in 2:12.9 (2:13.11 FAT)
disappointing time, but not a disappointing race
i felt strong and was barely winded afterwards
i jogged off the race and decided I'd run the next event, the 200
they called for the 200, and i got permission from the clerk to fill out another card
i seeded myself 25.9
this put me in heat 3, lane 1
i won the heat in a pedestrian 26 and change
cooled down.
times weren't great but I felt good.
left for upstate NY
Pick-up reps: 8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63. (I'd probably increase the times to 72 and 65 and the rest to 2 minutes.)
OR
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. (I'd probably increase the times to 32+15 (47), 67+15 (1:22), and 49+15 (64).)
Wednesday, 1/18--did easy 5.7 in 42:55. 7:32 pace
Tuesday, 1/17--hills in the Borough. Did better and felt better. Stayed with top group for hills 1 and 2, stayed with Kevin and Manion for hills 3 and 4, stayed just behind Kevin and Manion for hills 5 and 6, pulled even for hill 7, and passed them on hill 8. Ed and Callaghan were a few seconds ahead. 16:15 total time compared to last week's 16:35.
Monday, 1/16--stationary bike and light mile in upstate NY. 5 degrees below zero!
Sunday, 1/15--meet at Glen Mills.
got there at 9:15
had a good warm-up, although I did not feel as fresh and limber as I had the last two meets
learned that i was seeded first in 2:09
i was in lane 1 and next to a teenager, a 2:10 runner he told me
the gun went off and i found myself in first for the first 80-90 meters
the youngster got in fron of me
we passed the 200 in 30 (someone yelled, 'you're 30 dead on.")
i thought, "great, we'll have a fast race."
the youngster vacillated between in the inner and outer parts of lane 1, speeding up and slowing down
we passed the 400 in 63
i thought, "keep the pace and don't slow down, youngster."
i tried to pass and he held me off
i was more relaxed than usual
i heard 1:38 at the 600, and i knew it was all over
there was no way i'd run 2:09
so i figured i'd bide my time and take him on the straightaway
i went wide into lane 2 coming off the final turn
and finished in 2:12.9 (2:13.11 FAT)
disappointing time, but not a disappointing race
i felt strong and was barely winded afterwards
i jogged off the race and decided I'd run the next event, the 200
they called for the 200, and i got permission from the clerk to fill out another card
i seeded myself 25.9
this put me in heat 3, lane 1
i won the heat in a pedestrian 26 and change
cooled down.
times weren't great but I felt good.
left for upstate NY
Saturday, January 14, 2012
on my way
Saturday, 1/14--light run to pick up my car from WC Tire Co. Easy 8 min pace.
Friday, 1/13--light lifting at Y.
Thursday, 1/12--raining hard. skipped AM workout entirely. choose to do evening workout instead, knowing the rain would subside by then. dropped dj off for class in Wayne and made my way back to 'stoga. Decided to try for another sit 'n kick workout.
67/32
66/32
66/31
65/-- my right big toe was certainly swollen and killing me by then. Stopped the workout in favor of jogging. jogged 1 mile, stretched, jogged another mile, stretched, jogged half mile, stretched.
felt a little tired but could've gone faster. i was conserving and didn't feel like i was pressing. i'm on my way
Wednesday, 1/11- went to Y. Did mile and some lifting.
Tuesday, 1/10--hills in Borough. was better than last week, but not quite where i want to be. those recoveries are insane.
Monday, 1/9--recovery run after yesterday's workout.
Friday, 1/13--light lifting at Y.
Thursday, 1/12--raining hard. skipped AM workout entirely. choose to do evening workout instead, knowing the rain would subside by then. dropped dj off for class in Wayne and made my way back to 'stoga. Decided to try for another sit 'n kick workout.
67/32
66/32
66/31
65/-- my right big toe was certainly swollen and killing me by then. Stopped the workout in favor of jogging. jogged 1 mile, stretched, jogged another mile, stretched, jogged half mile, stretched.
felt a little tired but could've gone faster. i was conserving and didn't feel like i was pressing. i'm on my way
Wednesday, 1/11- went to Y. Did mile and some lifting.
Tuesday, 1/10--hills in Borough. was better than last week, but not quite where i want to be. those recoveries are insane.
Monday, 1/9--recovery run after yesterday's workout.
Sunday, January 8, 2012
felt good about the workout overall
Sunday, January 8, 2012
I headed to U of Delaware today, leaving at 11:50 with the expectation of arriving at 12:30. Unfortunately, the meet was nearly over when I arrived. The 3000m was being contested. The only event left was the 4x400, which is a discretionary event. I knew something was askew when I arrived to find that I could park in the closest spot to the field house! So, last year I didn't run until 5:00 or so, and this year the meet was nearly over by 12:30.
I decided to workout since my gameplan was null. I drove back to PA. Instead of heading to Westtown, I went to Penncrest, needing a change of pace...literally. A sit 'n kick workout was in order. In its original form, the workout, as designed for a 2:00 800 meter high school runner, is as follows: 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) with jog 1200m btw sets. My goal pace(s) would be 65 and 31, which proved doable.
Set 1: 65/31 (rest-8:30)
Set 2: 65/30 (rest-8:40)
Set 3: 65/31 (rest-8:50)
Set 4: 64/32 (rest-9:00)
Set 5: 65/30
The 400s were at goal pace. There is plenty of work to do for the 200. However, I felt good about the workout overall. This was one of my better ones in the last few weeks.
I stuck to 60 seconds between the 400s and 200s.
I headed to U of Delaware today, leaving at 11:50 with the expectation of arriving at 12:30. Unfortunately, the meet was nearly over when I arrived. The 3000m was being contested. The only event left was the 4x400, which is a discretionary event. I knew something was askew when I arrived to find that I could park in the closest spot to the field house! So, last year I didn't run until 5:00 or so, and this year the meet was nearly over by 12:30.
I decided to workout since my gameplan was null. I drove back to PA. Instead of heading to Westtown, I went to Penncrest, needing a change of pace...literally. A sit 'n kick workout was in order. In its original form, the workout, as designed for a 2:00 800 meter high school runner, is as follows: 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) with jog 1200m btw sets. My goal pace(s) would be 65 and 31, which proved doable.
Set 1: 65/31 (rest-8:30)
Set 2: 65/30 (rest-8:40)
Set 3: 65/31 (rest-8:50)
Set 4: 64/32 (rest-9:00)
Set 5: 65/30
The 400s were at goal pace. There is plenty of work to do for the 200. However, I felt good about the workout overall. This was one of my better ones in the last few weeks.
I stuck to 60 seconds between the 400s and 200s.
Saturday, January 7, 2012
Wish I felt stronger.
Friday--went to YMCA to lift. did a mile on donut track in 6:35
Thursday--did the 7.9 route in the borough.
it's been a while
got there on time. what a concept.
fron group decided to do pick-ups beginning at the 2-mile mark: 5 min-4 min-3 min-2 min-1 min with 2 minute slowdown in-between pick-ups.
i felt off-kilter during the 4 minute stretch and fell off the pace. then i got caught by traffic on Market st.
20 meters became 200 meters.
hit 4-mile mark in 27:10
finished the final minute stretch (with John Callaghan) heading towards Phoenixville Pk.
took last miles easy
did not feel as strong
finished up in 56:45
Wednesday-3 easy miles
Tuesday--first day of hills. Wish I felt stronger. Fell off the pace halfway through.
Thursday--did the 7.9 route in the borough.
it's been a while
got there on time. what a concept.
fron group decided to do pick-ups beginning at the 2-mile mark: 5 min-4 min-3 min-2 min-1 min with 2 minute slowdown in-between pick-ups.
i felt off-kilter during the 4 minute stretch and fell off the pace. then i got caught by traffic on Market st.
20 meters became 200 meters.
hit 4-mile mark in 27:10
finished the final minute stretch (with John Callaghan) heading towards Phoenixville Pk.
took last miles easy
did not feel as strong
finished up in 56:45
Wednesday-3 easy miles
Tuesday--first day of hills. Wish I felt stronger. Fell off the pace halfway through.
Monday, January 2, 2012
Hamstring still rather sore
Monday, 1/2--went to Y. Lifted. I am sitting here icing my hamstring wearing a foot splint as I write. What a pain in the rear! Hills tomorrow.
Sunday, 1/1--went to track. Plan was Pick-up reps 8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63. Hamstring still rather sore. Got started w/ workout and decided that the pick up reps would be too much. I then decided to do 300s instead...at the same pace as the planned 400s. This meant 53 and 47. I took 2:15/100 walk plus 100 jog in-between repeats.
300 #1: 52
300 #2: 49 (oops)
300 #3: 53
300 #4: 53
300 #5: 48 (oops)
300 #6: 53
Then I decided on a 400: 71
Then another 400: 64
I finished the workout with 2 100s in 16 and 17 seconds.
I played some tennis 45 minutes later!
Saturday, 12/31--5.7M in 41:50
Friday, 12/30--Plan was 3 sets of 5 200s with 100 walk/100 jog. The plan was to do the first set in 33, the second in 30, and the third in 27. I hit all the times, but pulled up on my 10th 200 due to a hamstring tweak. Ouch! I iced a bit afterwards.
Thursday, 12/29--5.7M in 43:00
Sunday, 1/1--went to track. Plan was Pick-up reps 8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63. Hamstring still rather sore. Got started w/ workout and decided that the pick up reps would be too much. I then decided to do 300s instead...at the same pace as the planned 400s. This meant 53 and 47. I took 2:15/100 walk plus 100 jog in-between repeats.
300 #1: 52
300 #2: 49 (oops)
300 #3: 53
300 #4: 53
300 #5: 48 (oops)
300 #6: 53
Then I decided on a 400: 71
Then another 400: 64
I finished the workout with 2 100s in 16 and 17 seconds.
I played some tennis 45 minutes later!
Saturday, 12/31--5.7M in 41:50
Friday, 12/30--Plan was 3 sets of 5 200s with 100 walk/100 jog. The plan was to do the first set in 33, the second in 30, and the third in 27. I hit all the times, but pulled up on my 10th 200 due to a hamstring tweak. Ouch! I iced a bit afterwards.
Thursday, 12/29--5.7M in 43:00
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