Sat, July 30th-Met up with Chuck Kruelle at Westtown at 8AM for a workout. He wanted to do 3-5 x 1000 meters in 3:45 with 60 seconds' rest. We'd alternate the direction in which we ran.
After a decent warmup on this soup of a morning, I took off my shirt and prepared to do this standard 5K workout I haven't done in many months.
Run #1:
200 meters into the first run, I knew we were going too fast. I crossed in 38 seconds; technically, 45 seconds should be the pace. Knowing that I am not well conditioned, I slowed up and let Chuck get way ahead. I reached the 400 in 1:22, the 800 in 2:54, and the 1000 in 3:39. Chuck finished about 10 seconds ahead.
The rest of 60 seconds was on my finish. And it wound up being about 70...on Chuck's count.
Run #2:
We ran the next 1000 in the opposite (clockwise) direction.
200-meter mark: 40
400-meter mark: 1:24
800-meter mark: 2:54
1000 meters: 3:38 (Chuck was about seven seconds ahead)
75-second rest
Run #3
We ran the next 1000 in the regular (counter-clockwise) direction.
200-meter mark: 41
400-meter mark: 1:25 (I was with Chuck at this point still)
800-meter mark: 2:55 (Chuck was three or four seconds ahead)
1000 meters: 3:38 (Chuck was about six seconds ahead)
75-second rest
Run #4:
We ran the next 1000 in the opposite (clockwise) direction.
200-meter mark: 43
400-meter mark: 1:28 (I was with Chuck at this point still)
800-meter mark: 2:54 (I stopped). (Chuck was two or three seconds ahead)
I figured I'd run an 800 for #s 4 and 5. I'd let Chuck finish and take his break. I'd catch him 200 meters into his run and then do an 800.
Chuck took a longer rest, about 90 seconds. By the time he reached me 200 meters into his 1000, my rest had been about 2:20.
Run #5:
200-meter mark: 43
400-meter mark: 1:26 (I was with Chuck at this point still)
800-meter mark: 2:50 (Chuck and I finished together, he having covered 1000 meters, I having run 800.)
I was drenched, looking like I had stepped out of a swimming pool. This was a pretty good workout for me, all things considered. I think that I would have been able to run the 1000s with a 2-minut rest. Alternatively, I think I could have run 800s across the board with Chuck instead of 1000s.
Fri, July 29th-took off
Sunday, July 31, 2016
Thursday, July 28, 2016
last week they felt better
Thursday, 7/28/16
I connected with the Thursday morning crew at the WC Country Club at 5:40 AM. Knowing there is a 1200-meter time trial planned for tomorrow, the run was supposed to be easy. Like last week, people pulled off at the two-, three-, or four- mile mark. I was one of them. I cut at WC Henderson and made my way back to the car. My legs felt heavy today; last week they felt better.
At any rate, we reached the four-mile mark in about 30:30, about a minute slower than last week. Total distance: 5.1-5.2 M. Time 39:30. 7:35/:45 pace.
I connected with the Thursday morning crew at the WC Country Club at 5:40 AM. Knowing there is a 1200-meter time trial planned for tomorrow, the run was supposed to be easy. Like last week, people pulled off at the two-, three-, or four- mile mark. I was one of them. I cut at WC Henderson and made my way back to the car. My legs felt heavy today; last week they felt better.
At any rate, we reached the four-mile mark in about 30:30, about a minute slower than last week. Total distance: 5.1-5.2 M. Time 39:30. 7:35/:45 pace.
Because I am a glutton for punishment, two hours later I jogged most of EA's beautiful but intimidating XC course with my daughter. We covered 3M in 30:30. It was then to the showers and back down to the office.
Wednesday, 7/27/16
I jogged most of EA's beautiful but intimidating XC course with my daughter. We covered 3M in 30:30. It was then to the showers and back down to the office.
Tuesday, July 26, 2016
"chop down"
Tuesday, 7/26. With a lot on my mind and after staying up late, I got up at 5:00 AM this morning in preparation for my workout at WC Henderson. I arrived there at 5:30 or so. I did an 8:00 mile warm up and stretched for five minutes before hearing about the morning's festivities. It was good to see Chuck Kruelle there. The workout was a "chop down" 1.5M run, followed by 4x300. By "chop down" Kevin Kelly meant each lap is two seconds faster than the previous one. We'd take a 500 meter jog after the 1.5M and a 20-meter walk/80-meter jog between the 300s. The rest was supposed to be no longer than 60 seconds.
I was conservative on the 1.5M. Had I known I would do only 1.25M, I would have run with the top group.
Once I hit 1:40 at the 400, my goal was to go 1:38 (3:18), 1:36 (4:54), 1:34 (6:28), 1:32 (8:00).
I hit 1:40. 3:19, 4:53, 6:25, 7:53. I should've done another lap! The lead group started at 1:30 and went from there. Scott Burns finished up in about 8:10, as I saw him finish soon after I had. The rest of the lead group finished somewhere around 8:30. (1:30, 2:58, 4:24, 5:48, 7:10, 8:30)
I did okay with the 300s, trying to hold onto the rear of the lead pack. 57, 58, 56, 54.
Mon-Took an easy run through Rustin HS campus and to Goose Creek Park for a couple of loops. Total distance: 4.35-4.4M. Finished in 33:30. Very humid.
Sun, 7/23-in Ocean City, MD...
On this humid morning, I ran 4M... from 90th up to 135th and back. I reached the two-mile mark in 15:55, running a slower pace of 7:57. I made it back to the hotel in 30:05, covering the second two miles in 14:10 (about 7:05 pace). The plan was to run 4M solo and then return to the hotel and then run another 4M with my daughter. After I returned to the hotel and got back out on the road again, 15 minutes had elapsed. She and I did not have as good a start as yesterday. Like yesterday, she fell ill, this time at the .75M, wobbling as if she was going to faint. We walked back to the hotel. Again, I was hoping to run a full eight (8) miles. I settled for 4.75 today.
I was conservative on the 1.5M. Had I known I would do only 1.25M, I would have run with the top group.
Once I hit 1:40 at the 400, my goal was to go 1:38 (3:18), 1:36 (4:54), 1:34 (6:28), 1:32 (8:00).
I hit 1:40. 3:19, 4:53, 6:25, 7:53. I should've done another lap! The lead group started at 1:30 and went from there. Scott Burns finished up in about 8:10, as I saw him finish soon after I had. The rest of the lead group finished somewhere around 8:30. (1:30, 2:58, 4:24, 5:48, 7:10, 8:30)
I did okay with the 300s, trying to hold onto the rear of the lead pack. 57, 58, 56, 54.
Mon-Took an easy run through Rustin HS campus and to Goose Creek Park for a couple of loops. Total distance: 4.35-4.4M. Finished in 33:30. Very humid.
Sun, 7/23-in Ocean City, MD...
On this humid morning, I ran 4M... from 90th up to 135th and back. I reached the two-mile mark in 15:55, running a slower pace of 7:57. I made it back to the hotel in 30:05, covering the second two miles in 14:10 (about 7:05 pace). The plan was to run 4M solo and then return to the hotel and then run another 4M with my daughter. After I returned to the hotel and got back out on the road again, 15 minutes had elapsed. She and I did not have as good a start as yesterday. Like yesterday, she fell ill, this time at the .75M, wobbling as if she was going to faint. We walked back to the hotel. Again, I was hoping to run a full eight (8) miles. I settled for 4.75 today.
Saturday, July 23, 2016
I was hoping
Sat, 7/23-in Ocean City, MD...
On this 87-degrees morning, I ran 4M... from 91st down to 56th and back. I reached the two-mile mark in 15:50, running a slower pace of 7:55. I made it back to the hotel in 30:05, covering the second two miles in 14:15 (about 7:07 pace). The plan was to run 4M solo and then return to the hotel and then run another 4M with my daughter. After I returned to the hotel and got back out on the road again, 30 minutes had elapsed. She and I had a good start, covering the first mile in 8:30 or so. Unfortunately, my daughter slowed over the next mile, as we reached the 2-mile mark in 18:00. Not feeling well at all, she eventually had to stop after 2.5M. We walked the last 1.5M back to the hotel. I was hoping to run a full eight (8) miles, but at least I was able to get in 6.5M. And, yes, she feels better!
Fri-ran through Rustin HS campus and to Goose Creek Park for a couple of loops. Total distance: 4.35-4.4M. Finished in 31:15. Very humid.
On this 87-degrees morning, I ran 4M... from 91st down to 56th and back. I reached the two-mile mark in 15:50, running a slower pace of 7:55. I made it back to the hotel in 30:05, covering the second two miles in 14:15 (about 7:07 pace). The plan was to run 4M solo and then return to the hotel and then run another 4M with my daughter. After I returned to the hotel and got back out on the road again, 30 minutes had elapsed. She and I had a good start, covering the first mile in 8:30 or so. Unfortunately, my daughter slowed over the next mile, as we reached the 2-mile mark in 18:00. Not feeling well at all, she eventually had to stop after 2.5M. We walked the last 1.5M back to the hotel. I was hoping to run a full eight (8) miles, but at least I was able to get in 6.5M. And, yes, she feels better!
Fri-ran through Rustin HS campus and to Goose Creek Park for a couple of loops. Total distance: 4.35-4.4M. Finished in 31:15. Very humid.
Thursday, July 21, 2016
I picked up the pace
Thursday, 7/21-After months long hiatus, I connected with the Thursday morning crew at the WC Country Club at 5:40 AM. The group featured quite a gender balance today. Now that there is a Friday morning "speed" workout for distance runners at WC Henderson's track on Friday mornings, the Thursday morning run seemed to have a more casual feel. There was no workout within the run, only a state-state trot. Several people pulled off at the two-, three-, or four- mile mark. No one went the full distance. I had thought about going for about seven, cutting off at the mark I had been using last fall. However, the crew headed in a different direction, shortening the run even more than I had planned for myself.
At any rate, we reached the four-mile mark in about 29:30 (I heard Steve Harris' watch beep, marking what I assumed to be the four-mile mark. I had previously used a mark about 75 meters farther along as the 4M mark.) Running alone for the last .3M, I picked up the pace. Total distance: 6.1-6.2M Time 45:05. 7:15/:20 pace.
Wednesday, 7/20-took off
Tuesday, 7/19-ran through Rustin HS campus and to Goose Creek Park for a couple of loops. Total distance: 4.35-4.4M. I cannot recall, but I think I managed 7:30 pace.
Monday, 7/18-went to the YMCA at 7:15 AM for 3 x 1 mile (with 4:00 of stretching and lifting between each mile).
-Mile 1 on donut track--6:40
-Mile 2 on treadmill--6:20
-Mile 3 on donut--6:00
Sunday, 7/17-ooops. Don't recall what I did.
At any rate, we reached the four-mile mark in about 29:30 (I heard Steve Harris' watch beep, marking what I assumed to be the four-mile mark. I had previously used a mark about 75 meters farther along as the 4M mark.) Running alone for the last .3M, I picked up the pace. Total distance: 6.1-6.2M Time 45:05. 7:15/:20 pace.
Wednesday, 7/20-took off
Tuesday, 7/19-ran through Rustin HS campus and to Goose Creek Park for a couple of loops. Total distance: 4.35-4.4M. I cannot recall, but I think I managed 7:30 pace.
Monday, 7/18-went to the YMCA at 7:15 AM for 3 x 1 mile (with 4:00 of stretching and lifting between each mile).
-Mile 1 on donut track--6:40
-Mile 2 on treadmill--6:20
-Mile 3 on donut--6:00
Sunday, 7/17-ooops. Don't recall what I did.
Sunday, July 17, 2016
workout interrupted
Saturday, 7/16-I took to a terribly humid morning for a run. I managed only a couple of mile before I called it a day. As usual, I had a laundry list of things I needed to do. This factored into my decision to stop--the emails I needed to tackle and the idea I had finally remembered to execute. And just to think I had planned to run 5M or so.
I have been so sluggish lately. With the rash on my lower leg and the bullseye on my calf, I really think I may have Lyme Disease.
Friday, 7/15-Went to the Y with my wife and daughter. My plan was 5 x 1 mile with a 4:00 rest (during which I'd stretch and work my arms).
Set 1: 6:40 on the donut track
4:00--stretching and butterfly machine
Set 2: 6:30 on the treadmill
4:00--arm curl machine, lat bar
Set 3: 6:20 on the track
I headed towards the machines to begin my next set of lifting when my daughter mentioned my son had texted her to say his car wouldn't start and he needed to leave for class ASAP. Needless to say, we wanted him to get to class and make good on the education we're paying for this summer. With my workout interrupted, we headed home and I wound up chauffeuring him to campus.
Thursday, 7/14--early morning 3.25M around the neighborhood in 25:25.
Wednesday, 7/13-early morning 2.25M around the neighborhood in 18:00.
I have been so sluggish lately. With the rash on my lower leg and the bullseye on my calf, I really think I may have Lyme Disease.
Friday, 7/15-Went to the Y with my wife and daughter. My plan was 5 x 1 mile with a 4:00 rest (during which I'd stretch and work my arms).
Set 1: 6:40 on the donut track
4:00--stretching and butterfly machine
Set 2: 6:30 on the treadmill
4:00--arm curl machine, lat bar
Set 3: 6:20 on the track
I headed towards the machines to begin my next set of lifting when my daughter mentioned my son had texted her to say his car wouldn't start and he needed to leave for class ASAP. Needless to say, we wanted him to get to class and make good on the education we're paying for this summer. With my workout interrupted, we headed home and I wound up chauffeuring him to campus.
Thursday, 7/14--early morning 3.25M around the neighborhood in 25:25.
Wednesday, 7/13-early morning 2.25M around the neighborhood in 18:00.
Wednesday, July 13, 2016
just how much effort is required to be race-fit
Tues, 7/12/16-Made my way to the GA meet to "compete" in the mile and 800. I was late (didn't arrive until 6:00) and thus had to park in the parking lot in the academic part of the campus. Knowing I am neither 100% healthy nor well conditioned, I wrote seed times of 6:01 and 2:21. My hope was to avoid the fast heats altogether. I managed that, as I was placed in heat 2 of each race.
Mile: Seeded 10th in my heat, I went out very comfortably, hitting the first quarter in 1:20. I slowed a bit on the second lap and managed a 2:43 800. Waving tony teammates and fixing my race sticker during the final lap, I finished up in what I thought was 5:48; the official times was 5:50, however. While I wasn't terribly pressed, I do feel like my effort reflected a 5:15, not a 5:50. I guess that's what happens when you're out of shape.
800: Seeded 3rd in my heat, I found myself in 4th at the 200. I hit the mark in 33. I settled down into a decent rhythm, hitting the 400 in 1:09. I maintained this pace over the next 200, reaching the 600 mark in 1:45. I finished up in 2:23, in 4th place in my heat with a 38-second last 200. UGLY! Like in the mile, my teammates cheered me on and told me not to press. I really appreciated their support.
Even though I have done repeats sub-6:00 repeat miles and could once manage a 2:23 at the end of a challenging workout, I am more humbled than frustrated. I am realizing more and more not to take my body (health) for granted and not to forget just how much effort is required to be race-fit.
Mon, 7/11/16-took off on account of my plans to "compete" at the Germantown Academy meet.
Sun, 7/10/16-took off
Mile: Seeded 10th in my heat, I went out very comfortably, hitting the first quarter in 1:20. I slowed a bit on the second lap and managed a 2:43 800. Waving tony teammates and fixing my race sticker during the final lap, I finished up in what I thought was 5:48; the official times was 5:50, however. While I wasn't terribly pressed, I do feel like my effort reflected a 5:15, not a 5:50. I guess that's what happens when you're out of shape.
800: Seeded 3rd in my heat, I found myself in 4th at the 200. I hit the mark in 33. I settled down into a decent rhythm, hitting the 400 in 1:09. I maintained this pace over the next 200, reaching the 600 mark in 1:45. I finished up in 2:23, in 4th place in my heat with a 38-second last 200. UGLY! Like in the mile, my teammates cheered me on and told me not to press. I really appreciated their support.
Even though I have done repeats sub-6:00 repeat miles and could once manage a 2:23 at the end of a challenging workout, I am more humbled than frustrated. I am realizing more and more not to take my body (health) for granted and not to forget just how much effort is required to be race-fit.
Mon, 7/11/16-took off on account of my plans to "compete" at the Germantown Academy meet.
Sun, 7/10/16-took off
Saturday, July 9, 2016
Thanks for the welcome back and for the encouragement!
July 9, 2016-
Met up with the crew at Radnor HS after a 6-week injury hiatus. I have no definitive plan and no firm expectations. My thought was to go with the flow, take one repeat at a time, and listen to my body.
After a pretty good warm up, the crew (Chuck K., Duncan, Bruce, John, Daryl) decided on 200s and 150s. I figured I'd just follow behind them and see how all went.
For the 200s, I managed: 33-high, 33-mid, 32-mid, 31-mid, 30-mid, 30-mid. We took between 3:45 and 4:15 between each run.
For the 150s, I managed: 21-high, 21-mid, 22-low. 3:00 rest.
Taking Bruce's advice, I then called it quits.
Off to Hub Bub we went.
Thanks for the welcome back and for the encouragement!
Thursday, July 7, 2016
heel-toe it!
Thursday, 7/7/16-Went to the Y.
6:45 on donut track (felt my achilles at first, especially when I didn't heel-toe it!)
4:00 of stretching/lifting
6:00 on treadmill (started at 6:40 pace and worked my way down to 6:18 or something)
4:00 of lifting
5:59 on donut track
6:45 on donut track (felt my achilles at first, especially when I didn't heel-toe it!)
4:00 of stretching/lifting
6:00 on treadmill (started at 6:40 pace and worked my way down to 6:18 or something)
4:00 of lifting
5:59 on donut track
Wednesday, July 6, 2016
Monday, July 4, 2016
Am I turning the corner?
Mon, 7/4/16-Went to the Y.
6:45 on donut track
5:00 of stretching
6:10 on treadmill (started at 6:20 pace and worked my way down to 5:27)
5:00 of lifting
5:40 on treadmill. I chose the treadmill over the track because of crowding. (started at 5:45 pace and worked my way down to 5:18)
Am I turning the corner?
Sun, 7/3/16-Went to the Y. Knowing I'd be running with my daughter once I returned home, I modified my workout. I did 3 sets of (5:00 at 6:30 pace + lifting).
6:45 on donut track
5:00 of stretching
6:10 on treadmill (started at 6:20 pace and worked my way down to 5:27)
5:00 of lifting
5:40 on treadmill. I chose the treadmill over the track because of crowding. (started at 5:45 pace and worked my way down to 5:18)
Am I turning the corner?
Sun, 7/3/16-Went to the Y. Knowing I'd be running with my daughter once I returned home, I modified my workout. I did 3 sets of (5:00 at 6:30 pace + lifting).
Saturday, July 2, 2016
I'm still miffed! Why? Because my season has slipped away due to injury.
Sat, 7/2-
I'm still miffed! Why? Because my season has slipped away due to injury.
Ran a flaccid 2.5M. Moved lots of mulch, though: 6 cubic yards!
Fri, 7/1-Went to the YMCA. Did 3 sets of (5:00 run at between 6:30 and 7:00 pace 5 min lift).
Thurs, 6/30-Took off
Wed, 6/29-Ran 3.5M around neighborhood. Started at about 8:00/mile pace and brought it down to 7:30 pace.
Tues, 6/28-Ran 3.5M or so on Lakeshore Drive.
Mon, 6/27-Ran 3.0M with Bria on Lakeshore Drive. Decided to run an additional mile on the treadmill in 6:30.
Sunday, 6/26-Ran 2M with Bria.
I'm still miffed! Why? Because my season has slipped away due to injury.
Ran a flaccid 2.5M. Moved lots of mulch, though: 6 cubic yards!
Fri, 7/1-Went to the YMCA. Did 3 sets of (5:00 run at between 6:30 and 7:00 pace 5 min lift).
Thurs, 6/30-Took off
Wed, 6/29-Ran 3.5M around neighborhood. Started at about 8:00/mile pace and brought it down to 7:30 pace.
Tues, 6/28-Ran 3.5M or so on Lakeshore Drive.
Mon, 6/27-Ran 3.0M with Bria on Lakeshore Drive. Decided to run an additional mile on the treadmill in 6:30.
Sunday, 6/26-Ran 2M with Bria.
Subscribe to:
Posts (Atom)