Monday, November 17, 2014

Something went awry.

Sunday, 11/16--Something stinks!  Tried to do 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.

Set 1: 33+16 (=:49 300m); 33/70+18 (=1:28 500m); 33/51+17 (=68 400m)

Set one was awful.

Set 2: 33+16 (=:49 200m); Just about 400m into the 500, I felt my calf cramp, and I pulled up.  I was on pace for 1:22, having hit 33 at the 200 and 50 at the 300. 

Saturday, 11/15--Y.  Alternated between .75M (at just under 7:00 pace) and lifting.  6 sets

Saturday, November 15, 2014

Been so long...Rough

Friday-took the day off

Thursday-met up with crew in WC Boro. for the usual 7.9M.  Of course, from September until early June I have to cut the run short, that is, if I go in the first place.  I have been good about going these last couple of months.  When my track season hits high gear and when I am focused incisively on shorter distances (800 and down), I will go far less frequently, if at all.

Anyway, as usual, the first couple of miles were at conversation pace.  The hard running, a 3M tempo run, would begin at the intersection of North Hills Drive and Goshen Road.  The goal was to run at 6:40 pace.  John Burns, John Callaghan, and a couple others took flight.  About .5M into the tempo, Burns mentioned that we were right on pace.  We hit the 1M mark in 6:36 and, having stretched a few seconds away from the pack, I reached the 2M mark in about 13:00.   The few guys behind me had caught up, and I could hear Burns say 13:05.  He then peeled off.  Callaghan was well ahead by this point, hitting the mile in about 6:30 and the two mile in about 12:45.  While my back was starting to ache, I was doing fine and not terribly winded.  I'd finish up in 19:40, for a 6:40 third mile.


Wednesday-took off

Tuesday-6x800 with a 200m jog rest between each.  The 200 jogs amounted to between 75 and 85 seconds.  Rough! I ran with the top group for all of these with the exception of the fifth one, where I fell off the pace.

800 #1: 2:54
800 #2: 2:45
800 #3: 2:46
800 #4: 2:43
800 #5: 2:49 (Callaghan and another guy whose name I forget maintained 2:43)
800 #6: 2:33

Monday-took off

Sunday-Ran 8.1M in 61:00 and change.

Sunday, November 9, 2014

First Sit-N-Kick of the Fall

Went to Downingtown East HS to meet Justin at 9:00.  We chose to do Sit-in-Kick workout.   

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.  The target for us today was moderate:  68 for the 400s and 32 for the 200s. 

Today was 45 degrees and slightly windy.

The first set:  Justin led.  He posted 66 in the 400, I posted 68.  200 in 31-high.  1200m jog in 9:20.

The second set: I led in 68, 200 in 31-mid.  1200 jog in 9:15

Third set: Justin skipped this set. Ran 68,  200 in mid 31. 1200m jog in 9:10

Fourth set: Justin led.  Hit 71.  Ouch.  200 in 31-high.  1200m jog in 9:05

Fifth set:  66 second 400, 31-low 200.  1200m jog in 9:00

Moderate workout.  

Thursday, November 6, 2014

Even splitting like crazy!

Thurs, 11/6-Raining too hard.  Went to Y.  Did 6x1M with 3:00 rest between each.
6:50 (donut track)
6:48 treadmill
6:20 Donut
6:18 treadmill
5:50 donut
5:48 treadmill

Wed-Took day off

Tuesday, 11/4-The workout for half-marathoners was 3x1.5M with a 400m jog between each.  The rest of us had to do 2x1.5M with a 400m job between them.  I took the road less traveled: I did 2x1.5M and then ran the last mile with the (top) guys who were doing a 3rd.

1.5M #1: 8:54
1.5M #2: 8:45
last mile...5:27

Even splitting like crazy!

Monday, 11/3-Took day off

Sunday, 11/2-Ran 9.2M in 68:30.  Used a portion of the 11.4M route, except I came straight up Shiloh Rd each time rather than taking the scenic route through Rustin's grounds.  This cut off 1.1-1.2 out of each loop.

Saturday, November 1, 2014

The week was anemic! (or a light week)

The week was anemic!

Sat, 11/1-Met with up Justin at my house for a workout.  The choices were 8x600 or 6x800 on the rolling XC course.  9:45 AM-Cold, rainy, windy, 45 degrees.

6x800 (The full distance, not just to the end of the corn field)
2:42 (and this was with my slip and fall at the 600-meter mark)
2:53 (we were on 2:45-pace, but Justin fell at the same spot where I fell...except we were going in a different direction)

Fri, 10/31-Took the day off.

Thurs, 10/30-Met up with the group in town.  Not quite two miles into the run, we transitioned to 2 minutes on, 1 minute off.  I hung with the top group, staying within a few meters of Manion and within 10 seconds of John Callaghan and Scott Purcell.  I reached the 4-mile mark in 27:45.  We finished at just beyond the tennis courts.  I turned around and headed back just before Fern Hill.

Wed, 10/29-Went to the YMCA.  I did 2 x (mile + upper body lifting).

Tues, 10/28-Went to Henderson for a workout: 2-mile run, 400 jog, mile run, 400 jog, 800 meters, 400 jog, 400 meters.

12:15-I fell behind on the 2 mile. The top group started 30 meters in front of me and finished 300 meters ahead in 11:25.
mile: 5:45
800: 2:42
400: 71

Mon, 10/27-Took off