Saturday, November 24, 2012

Turkey Trot

Saturday, 11/24--Went to Y with Davirah.  Still sore.  Alternated between running and lifting.  6:45 (16 laps/mile track), stretched, 6:30 (track), lifted, 6:22 (treadmill), lifted, 5:58 (track), lifted, 5:40 (treadmill), stretched.

Friday, 11/23-had planned to do a recovery run on account of being pretty sore after yesterday's 5K, followed by touch football in Havertown.  Wound up spending the day clearing my mother-in-law's house of most of her clothing.  We sort of had a thift shop going with many members of her congregation having their pick of clothing items.  I then delivered the leftovers--12 huge bags worth--to Goodwill.

Thursday, 11/22--left at 6:45 AM and drove to Downingtown West HS.  My car read 28 degrees.  Parked at Kerr Park at about 7:05 or so.  Happened upon John Lavin.  Walked/jogged to stadium--2000 people for the Turkey Trot.  Warmed up on track and surrounding area.  Stretched a bit in restroom, where it was warmer.  Got to the starting line and was overcome by droves.  Had to line up on the margin of the starting area.  Gun went off and I had to wait a few seconds to situate myself for a safe exit from what could've been a pile-up.  I got myself going and, within a minute, found myself on Ryan Comstock's heels.  I had passed Lavin and Rachel McGinnis.  I was on my way.  I tried to stay relaxed and to maintain my cadence.  I realized that I was on pace to run about 17:00, that is, until I feel asleep during mile 2.  By this time, I had let Comstock and Rachel get too far ahead me--7-8 seconds.  I checked my watch saw that I was 8:25 into the race and probably halfway through the course.  I tried to maintain but felt myself falling off the pace.  With about 1K to go I started pushing myself to pick off a few runners ahead of me.  I managed to get 3-4 of them, including DJ's former teammate, Peter Kelmartin.  I was relaxed during the final push to the finish line.  I finished in a pedestrian 17:33.  I thought I had run a bit faster and most certainly wish I could've broken 17:00.  I wasn't dead afterwards, though.  As it turned out, I won my age group.  I didn't find this out until later, as I had to leave the venue for a football game in Havertown.  The game was fun as usual, and I had a few good catches.  I'm so sore, though, now.

Tuesday, November 20, 2012

Bonding time, I guess

Tuesday, 11/20--overslept.  Way late.  Wound up running 1.8M with the dog.  Bonding time, I guess.

Monday, 11/19--took off.

Saturday, November 17, 2012

Something stinks!

Sunday, 11/18--At around 7:15, I ran through the Rustin site and down to Goose Creek Park, did three laps and headed back the way I came. I reached home in 41:52, covering the 5.7M at a relaxed 7:20 pace.

Saturday, 11/17--Something stinks!  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.

I did not have a good workout.  I was flat and awful.  Something went awry.  I guess I had a lot on my mind.

Set 1: 33+15 (=:48 300m); 33/68+17 (=1:25 500m); 33/50+18 (=68 400m)

Set one was so awful that I figured I'd back off on the repeats by 100m each.

Set 2: 16+15 (=:31 200m); 32/48+16 (=64 400m): 32+15 (=:47 300m);
Friday, 11/16--Y.  6:45 mile on 16-lap/mi track, lifted, 6:35 mile on treadmill, lifted, 6:20 mile on track.

Thursday, November 15, 2012

It was what the doctor ordered

Thurs, 11/15--7.9M.  Easy run with the exception of a 1-mile pick-up.  Even with the 6:36 mile pick-up, we still only managed just under 60 minutes.  Talk about a relaxed pace relative to what we've been doing over the 7.9M course.  It was what the doctor ordered, though.

Wed, 11/14--only did 2.2M--16:45.

Tues, 11/13--The marathoners' workout was 3 x 1 mile at marathon pace.  The rest of us were assigned 1200, 100 jog, 400 run, 300 jog--3 sets.  Hamstring was still sore.  I stretched during the first 1200 and then I stepped in. 
---, 80
4:16, 76
4:06, 70

Felt strong once I got going.

Monday, 11/12--went to the Y.  Same 'ole, same 'ole.  Sore hamstring.

Sunday, November 11, 2012

Beautiful Weekend

Sunday, 11/11/12--9.1M run.

Loop 1: 33:33, or 7:22 pace
Loop 2: 30:57, or 6:48 pace

Total--7:05 pace. 50 degrees at 9:30 for the run.  65 was the high today.

Today capped off a beautiful weekend.

Saturday, 11/10/12--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); 33/68+17 (=1:25 500m); 32/49+17 (=66 400m)
Set 2: 33+15 (=:48 300m); 32/66+16 (=1:22 500m); 32/48+17 (=65 400m)

Overall, I felt pretty good. I stuck to 2:30 between reps. My 1200m jog was just under 9:00.

I initially had higher hopes for this workout, but it's okay.  I think I did ok with the slight wind.   See 11/20/11 for close comparison. 

Friday, 11/9/12--YMCA.  .75M (16 lap/mile track) in 4:55, lifted, .75M in 4:40 on treadmill, lifted, .75M on track in 4:45.  Went home.

Thursday, November 8, 2012

they gapped me,

Thursday, 11/7--Met up with the crew at the country club. We did the 7.9M course in reverse. Tempo would begin a couple of miles in. There were about 15-20 of us, and  about 8-10 of us broke off pretty immediately.  We had planned a 3-mile tempo (in the middle of the 7.9M run). The pace was decent from the outset.  Coming off North Hills the pace quickened as expected. We were at 14:00 into the run. I hung with the guys for most of the first half-mile. And then it happened: they gapped me, hitting the mile at about 6:25 to my 6:35.  They increased the pace in their second mile, running under 6:00 .  I  dropped the pace, running the second mile in 6:20.  My legs felt flaccid.  I finished up the third mile of the tempo in 6:05, for a run of 19:00 (33:00).  I caught up with the guys and we rested for a minute.  We then assumed a casual pace to the end, finishing in 56:25.  Overall pace of 7:08 or so.

Wednesday, 11/6--4.4M in 32:00; 7:16 easy pace.

Tuesday, November 6, 2012

I had more in the tank, but I decided to reserve it.

Tuesday, 11/6/12--The workout was 4x1200 for non-marathoners (for this coming weekend) and 5x1000 for marathoners, I believe.  I joined up with Joe Breslin to run 800, 100 jog, 400, 300 jog--4 sets.  I felt relaxed pretty much the whole workout.  I was up for a fifth set, but Joe was done. 


I had more in the tank, but I decided to reserve it.

Monday, 11/5/12--Went to the Y...late.  Did a mile on the track (6:55), did a little lifting (2 stations, 4 min), did another mile on the track (6:45), lifted, and finished on the treadmill (.5M in 3:20).

Saturday, November 3, 2012

Aftermath of Hurricane Sandy.

Saturday, 11/3--I wasn't sure whether I had it in me emotionally to run today, on account of the death of my beloved mother-in-law yesterday morning.  I won't blog about how loving, wonderful and impactful she was, particularly to my wife and her grandkids, but I will say that I am deeply saddened and will miss her. 

She weighed heavily on my mind as I tried to get through the workout.  Per my plan, I  continue to devote one day per week to 800m training.  I equivocated about which workout I'd do: Pick-up reps (8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63) or Sit 'n Kick Reps (5x (400m @ 64 . . . rest 60-sec . . . 200m @ 28) jog 1200m btw sets).  I chose Sit 'n Kick Reps. 

My caveat: The workout as designed for a 2:00 800m high school runner is 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28), then jog 1200m between sets. Since I am not able to run 800 meters in 2:00, I modified the workout accordingly.  I wanted to hit the times I hit last Saturday, but decided it would likely be a pipe dream.  So I figured I'd run 66 for the 400s and 31 for the 200s.

Unlike the 65 degrees and slight winds I encountered last week, today was 45 degrees and flat-out windy.

The first 400 was in 68. Sucks!  It was so bad I decided to jog a 200 (2:00), then run a 200.  The wind was strong and my 200 was flaccid, a 36!  My goodness.  I jogged an 800. 

The second 400 would be better, I said.  And it was, a 66.  The 200 came in at 33.  I jogged 800m.  I said I'd continue to punish myself by not running the intended workout until I got my butt in gear.

I ran the third 400 in 66, jogged a 200 in 2:00, and followed it with a 30-second 200.  I was back in business.

I rewarded my efforts by allowing myself to re-enter the intended workout, beginning with the customary 1200 meter jog between sets.

My fourth 400 was a solid 65.  I rested 60 and then popped another 30-second 200.  I then jog-recovered 1200.

And then there was my final 400.  I wondered whether I had it in me to drop the 63-second 400, followed by the 28-second 200 I did last Saturday.  I came close: a 63, followed by a 29.

So this workout started poorly, but ended hopefully. 

I gave myself some props.
Friday, 10/26/12--Took off.

Friday, 11/2--took off.  Running late.

Thurs, 11/1--a sluggish 3.7M in 28:10, an awful run over downed branches and beds of leaves, the aftermath of Hurricane Sandy.

Wed, 10/30--Y.   I decided to alternate between running and lifting.  Surprise, surprise!  I ranx  5.75M in 4:55, alternating between the 16-laps-to-the-mile track and the treadmill.  I lifted in-between runs, over a 3-minute period.