Thursday, May 30, 2013

No running

May 30, 2013--No running today whatsoever., as I will be running the 800m at the PA Distance Festival tomorrow at W.C. Henderson H.S.

May 29, 2013--Ran an easy 1.9M with my pooch.

Tuesday, May 28, 2013


Tues, May 28--I arrived home from work a bit earlier than usual (5:15) and decided to get in a short taper workout of 3x200.  Each was suppsoed to be faster than the previous one.  My legs felt heavy and I was a little tight.  Even though I expected to do a relaxed 29,28 and 27, I accepted my 30,29 and 28.  These were relaxed as well.

Monday, May 27, 2013

a relaxing, calming run

Monday (Memorial Day), May 27--

My goal was to go for a relaxing, calming run.  This means SLOWER than my training pace, not that I really have one this time of the year. I covered the 4.55M route in a pedestrian 36:48, about 8:05 mile pace. 4:10 (.5), 8:25 (1), 14:00 (1.7), 17:30 (2.1M, entering park), 21:37 (after loop 1) , 25:40 (after loop 2), 29:40 (after loop 3; exiting park), 36:48 (at my mailbox).

For the record...
1.6M to Rustin's main entrance

2.1M to entrance of Goose Creek (through Rustin's property)
.53M each loop of Goose Creek
.93M from exit of Goose Creek (straight) to my mailbox (not through Rustin's property)

Stretched a bit afterwards.

Sunday, May 26, 2013

Preparing for Friday's race-

Preparing for Friday's race-

Mon-VERY easy 4.4M

Tues-3 days before my race: 3x200m with 3 min rest. Run each one a second faster than the previous one (i.e., 29, 28, 27).

Wed--An easy 2-3 miles. (Perhaps go to the Y)

Thurs--Complete rest.


My runs

Sunday, May 26--Went to the Y with my wife. Alternated between upper body lifting and running.

My 5 runs alternating between the donut, 16-laps per mile track and the treadmill were between 6:20 and 6:30 pace.  My lifts/rests were 4:00.

Saturday, May 25--Met up with teammates at GA.  Big soccer tourney there.  Got kicked off the track and sent on our way.  We redirected ourselves to Cheltenham HS's track.  On this ridiculously windy day (I feel terrible for the kids running at the PA State meet), we opted for 8x150 with what wound up being between a 2:30 and 3:30 walk rest.

My runs: 20.9, 21.3, 20.5, 20.3, 19.8, 19.5, 19.9, 19.4.

Friday, May 24, 2013

Easy does it

Friday, May 24--Easy 2.2M in 17:30.

Thursday, May 23--Went to the Y. Alternated between upper body lifting and running.

5:15 on the donut track
4:00 lifting
5:15 on the treadmill
4:00 lifting
5:45 on the donut track
4:30 on treadmill

Home sweet home

Easy does it

Wednesday, May 22, 2013

That's what happens when I cut distance out of my running diet.

Wed, May 22--Ran a sluggish 4M around the neighborhood in a pedestrian 33:00.

Tuesday, May 21--Henderson. Workout: 800m tempo, mile time trial, 4x200. The mile time trial was a bit challenging to do 6:00 in the morning. I should have worn my spikes, opting instead for my racing flats.  There were about 60 -70 people there.  I really didn't feel like getting out of bed to make the trip, but I decided to do so anyway.  I warmed up, but felt a little blah.  I made it to the line, figuring it was going to be tough and ugly.  It was.  I got out well enough and felt good. I hit 76 at the 400, then 2:32 at the half (this was a full mile, too). I was with Manion, Kevin K, John Callaghan and several others.  Scott Burns and Ed McConnell were way out front.  I felt myself losing confidence during the third lap. I saw 3:53 after 3 laps. I saw Scott and Ed and others begin to extend their lead. I really tightening up. Several passed me, as I finished in the mediocre 5:16, ten seconds slower than my fall time.  That's what happens when I cut distance out of my running diet. 

Monday, May 20--Went to Y to lift.

Sunday, May 19, 2013

better than passable.

May 19, 2013

I decided to do Sit 'n Kick Reps to test my strength. This workout, which is designed for a 2:00 800m high school runner, consists of 5x (400m @ 64 . . . rest 30-sec . . . 200m in 28), with a 1200m jog between sets. Since I am not able to run 800 meters in 2:00, I always modify the workout accordingly. I really wanted to hit the times I've hit in my best days past. In that spirit, I modified the workout slightly: 5 x (400m @ 64 . . . rest 60-seconds, 150m in 21), with a 1200m jog between sets.

The first 400 was a hard-fought 65 (32/33). 60 second rest, then a 22-second 150! I felt winded. 1200 meter jog in 9:00.

The second 400 felt better but suprisingly came in at a slower same time--66. 60 second rest. The150 was 21. 1200 meter jog in 9:00.

I ran the third 400 in 63, owing to a more balanced run of 31/32. The 150 was another 21. I was feeling a little pride because I was back in business.

My fourth 400 was a 64. I rested 60 and then popped another 21-second 150. I then jog-recovered 1200.

And then there was my final 400. I wondered whether I had it in me to hit 63 and 21. I did, hitting 62 for the 400 and 21 for the 150.  The 62 made up for the 66.  At the risk of full disclosure, I took 90 seconds between the last 400 and 150.

Overall, this workout was pretty good, better than passable.

So this workout went fairly well. I am still chasing the perfect Sit 'n Kick workout, though

I know it's not much but it's something

May 18

I decided to stay close to home and do 2 Rustin loops, for a total of 4.4M.  Yeah, I know it's not much but it's something.  I actually felt tight, a testatment to the fact that my muscles have not responded as well as I would have thought to all the therapy I've done.  Perhaps I haven't done quite as much therapy as I think I have.  At any rate, my first 2.2M loop was in 17:12, and I finished up in 33:05, which means I ran my second 2.2M loop in 15:53.  The overall pace was 7:31/M, with the first lap being 7:49/M pace and the second 7:13. 

I've decided that I will shut track down in August and transition to three months of longer stuff. 

Friday, May 17, 2013

That's all, folks!

Thursday, 5/16--Since I had an evening meeting, I left work early (4:30) to make my way to Conestoga HS for a quick workout.  I did my usual warm-up and drills, deciding that I'd try my luck at a little speedwork.  I settled on 150s and 100s, 8 and 2 respectively.  I wanted to run 20s and 19s for the 150s and 12s for the 100.  That's what I accomplished for the most part. 

set 1: 20.8, 21.2, 20.8, 20.5;
set 2: 19.5, 19.9, 19.5, 20.1. 

I really tried to run strong off the turn and to actively lift down the straighaway and especially with 50 meters to go.

I took 3:00 between each run and 5 minutes between the sets.

100s: 12.7, 12.3

Wed, 5/15-I went to the Y, did a 3:30 half-mile on the donut track to warm up, and then lifting (upper body only) for about 15-20 minutes.  That's all, folks!

Tuesday, May 14, 2013

My 600s sound like 800s

Tuesday--Went to Henderson HS.  Running late.  We were locked out of the stadium for a few minutes.  Jogged around the block...then continued on the track. About a mile in all.  Did a couple of drills but stretched only a little. Workout: 5x600 with 200 jog in-between repeats.

(tight; needed to stretch; ran last 200)

My 600s sound like 800s.

I think there's a mile time trial next week.  Not sure I'll do it.

Monday--Took the day off

Sunday--Mother's Day.  Went to the Y.  Alternated between upper body lifting and running.
6:50 on the donut track
4:00 lifting + stretch
6:45 on the treadmill
4:00 lifting + stretch
6:20 on the donut track

Home sweet home

Saturday, May 11, 2013

strength and vitality to nail it

May 11, 2013--About noon time

On this weary day of on and off drizzling, I decided I would do a workout I haven't done in some time: Negative split reps.  The workout, as designed for a 2:00 800 meter runner is as follows: 2x (300m-500-400 w/a negative split of the last 100m).  The 300 would be :32+:14 (=:46 300m); the 500 would be 66+14 (=1:20 500m); the 400 would be 48+14 (=62 400m).  A two-minute rest is allotted between reps, and a 1200 jog is afforded between sets.

I had no intention of taking a 2-minute rest between reps.  I opted for 3 minutes instead. 

My runs were:
300: 15/31/47 (16-second last 100)
200 meter walk/3-min rest
500: 16/32/49/66/1:22 (16-second last 100)
200 meter walk/3-min rest

400: 16/32/49/64 (15-second last 100, but I reached the 300 a second later than required.)
1200 meter jog/9 minutes
300: 15/31/47 (16-second last 100)

200 meter walk/3-min rest
500: 16/32/49/67/1:24 (17-second last 100)
300 meter walk/5-min rest (The lack of food/energy had caught up to me.)
400: 16/32/49/64 (15-second last 100, but, like the other 400, I reached the 300 a second later than required.)

This workout was passable.  I need to muster more strength and vitality to nail it.  A workout partner would help, too.

I plan to give it another shot soon. 

Thursday, May 9, 2013

progress this spring season

May 9--Dropped car off at the Acura dealership and ran 3.5M back home in 27:10.

May 8--Left work a little early to squeeze in a workout under ominous skies and the sound of thunder.

I wound up doing 10 x 150.  My thought was to do 10, 5 in 21 and 5 in 20 or better.  I managed only 8. I took 2:45 between each.  Having worked out at Henderson on Tuesday morning, I didn't want to press my luck and overdo it.

My runs were: 21.6,22.4,21.5,21.5,21.5,19.9,20.1,20.3.

Once I showered and prepared to go to my 7:00, the sun was out!

May 7--
5:40AM Henderson. 4 x 1200. 5K pace. 200 jog in-between.

Run 1--4:30 
Run 2--4:31 
Run 3--4:29 
Run 4--4:20
I have to get these 1200s down by 5-10 seconds and soon. Despite the pedestrian times, this workout has given me the confidence boost that I need to continue to progress this spring season. 

Sunday, May 5, 2013

Newsflash: offical 20-13 Penn Relays video

Newsflash: Penn Relays video.

A conservative analysis of the M40 4x400 video has revealed that I posted a sub-55 second leadoff leg, somewhere in the neighborhood of 54.7.

2013 Penn Relays 4x400

Nice effort, Rob.

May 5, 2013

Maybe I did conjure it up, that there was a meet scheduled for today at West Chester University.  Turns out I must've done a bad cut-and-paste into my meet schedule.  There are no Philly Masters-sponsored meet at WCU this year.

So...I decided to take Rob up on his offer and meet him at Great Valley HS at 9 AM. Chuck, Lorraine, Cheryl, Betsy, and newcomer to Athena Track Club, Margaret.  Lest I not forget the onlookers: Rob's daughter, Julie, and Lorraine's husband.

After some discussion with Rob, we decided on a modified sit 'n kick workout.  Instead of 400s, we'd do 300s; instead of 200s, we'd do 150, and instead of a 1200 meter jog between sets, we'd opt for 800.  In traditional form, I'd plan to do 400 in 64; 200 in sub-30; 1200 in 9:00.

Pacing was supposed to be 300s at just over 800 pace and 150s at just over 400 pace.  The 800 meter jog rest was supposed to be 6:00.  I told Rob we'd shoot for 47s and 21s.

Effort #1: 48-low/20-mid
Effort #2: 47-high/20-high
Effort #3: 46-high/20-low
Effort #4: 45-mid/20-mid
Effort #5: 44-low/20-mid

I felt smooth on all of these, including the last one in which Rob took it out rather hard.  We hit the 100 in 14 and the 200 in 28/29.  I thought Rob had planned to peel off at the 200; he didn't.  Nice effort, Rob.

Saturday, May 4, 2013

Did I conjure it up?

Sat, 5/4-took the day off.  According to my race calendar, there is a developmental meet tomorrow at West Chester U.  However, I don't see the meeting anywhere online.  Did I conjure it up?

Fri, 5/3-simple, easy 2.2M run in 17:15.

Thurs, 5/2-Instead of working out in the early AM, I decided to take advantage of the beautiful weather (70s) by waiting until the afternoon to take it to the track.  So, I visisted Conestoga after work today, having left early, for a moderate sprint workout.  AT first, I had considered doing a sit 'n kick workout.  Then I thought about Russian intervals.  Once I saw the some 'Stoga kids were doing 200s, I thought maybe I should as well.  I warmed up fairly well, although I was still rather tight when I began the repeats.  My runs were rather good, due in large part to the swelling audience of high school kids, some of whom I know, watching.  I took 3 minutes between each run and was interrupted after the fifth 200 by Ryan Comstock, who needed to vent about relay troubles. 

Run 1-28
Run 2-29
Run 3-28
Run 3-30
Run 4-29
Run 5-30
Run 6-29
Run 7-28
Run 8-29