Wednesday, September 28, 2016

stay in the mix

10/1/16-Went to the Y, ran a mile, stretched well, then ran .25.

9/30/16-took off

9/29/16-took off

9/28/16-ran easy 5.0M in 37:55.  

9/27/16-

WC Henderson HS 5:50 AM.

The workout was 3 x 1000/600 or 4 x 1000/600 (half-marathon and marathon).  We'd take only 100 meters after the 1000 and 300 after the 600.   

I was supposed to do only three.

One of my goals today was to stay in the mix with the top group.

Run #1:  3:29, 2:00.  I stayed with the top bunch nicely.
Run #2:  3:25, 2:08.  I stayed up there on the 1000, but faded on the 600.
Run #3: (1:45), 1:59.  I was spent on the 1000, stopping halfway through and several second behind.  I jumped back in for the 600 and did okay.
Run #4:  3:21, -- .  I figured I needed to run the 1000 since I faltered on the last series.  I stayed with Ed on the 1000, seeing John Manion stopped halfway through and others even earlier.  I pulled ahead of Ed coming down the last 100.  I did not do the final 600.

9/26/16-took off

9/25/16
Ran about 10M today! Started with a fairly easy 6.2M run.  The route I took included heading to my near-town 3-mile mark at the corner of Union and Westtown (23:25).  I made a left at Union, a right at Bolmar and continued onto Montgomery.  I headed past Henderson's field hockey fields and tennis courts and made a right.  I continued on the route we normally take on Thursdays.  I eventually made a left on Fern Hill and then a right to head towards West Goshen Park.  I took a left onto Paoli Pike and hit the doors of the YMCA in 45:45.  The overall pace for the 6.2M was 7:19.  I was just about 7:50/mile for the first 3M and completed the balance, 3.2M, in 6:55 per mile.

I stayed at the Y for about 20, lifting and stretching.  I then hit the road to head home.  Instead of using the Airport Rd exit of the YMCA parking lot, I cut straight through to the exit nearest Fuggett Middle School.  I covered the 3.7M home in 28:45 (7:46/mile pace).  Ran about 10M today!

Sunday, September 25, 2016

Remember: it's supposed to hurt!

Saturday, 9/23-I abandoned my 8x800 Goose Creek Park routine to meet Chuck K. and Bruce at Radnor HS, at Bruce's request, for an 800 meter time trial.  My plan was to do 4-5 800s before Bruce arrived, run the time trial, and finish off with two more 800s.  On this somewhat windy morning, I arrived first, at about 7:35 or so.  I began my warm up and was joined by Chuck a lap or two into my routine.  I stretched for a good bit and then decided to get started at about 8:05.  I ran the first 800 in 2:42, although I covered the first 200 in 37 and the first 400 in 77.  Clearly, I slowed up quite a bit during the second lap.  My next three would proceed similarly.  Chuck joined me on the third and fourth ones, the latter of which we covered in 2:41.  Bruce had arrived by then.  While he warmed up, I took a stab at a fifth one, taking 2:45 rest.  I stopped after the 400 (78 seconds) and decided to jog in preparation for the time trial.  

We mounted the line for the time trial.  Although he gave a range of 2:25-2:35, Bruce's goal was 2:25.  I told him we could essentially do 35, 36, 37, and 38 for each successive 200.  I went out a little harder than this plan suggested.  I hit 34, then 69 (35), then 1:45 (36), and 2:20 (35).  This felt pretty good.  Bruce stopped at the 600-meter mark in 1:46.  After a minute or so, he'd finished up the 800.   Great effort, Bruce!  Just tack on some mileage and keep the speed up.  Remember: it's supposed to hurt!

After 5:00, it was back to the 800s.  Bruce did the first 400 with me.  I was tired, but I managed 2:41.  After a few minutes, I capped off the workout with an even split 400 in 67.   

We had a nice time at Hub Bub afterwards. 

Friday- Exhausted.  I slept in.

Thursday, 9/22.  I ran the 7.0M.  I used the reverse 6.5M route (right from driveway onto Plumly, right onto Plumly, left onto Oakborne, right onto Concord, right onto Old Westtown, right onto Westtown, right onto Street Road, right onto Shiloh, right onto Plumly.  Instead of making a left into my driveway, I tacked on a loop around the block.  I ended in 52:25, about 7:30/mile pace.   Felt okay.  At the 3.5M, I was at 26:30.  This means I had a pretty even run, covering the second half in 25:55.  

Thursday, September 22, 2016

Coming into form

Wed, 9/21/16-
Ran easy 5.0M in 38:00 (7:37/mile pace) around the neighborhood: back of driveway, right onto Plumly, right onto Shiloh, right onto Ashley, right onto Stable, right onto Farm, continue onto Rustin HS's campus, loop around and exit at south entrance (Dunning), right onto Shiloh, right into Street Road, left at Goose Creek, ONE counter-clockwise loop around the park, took same route to return to driveway. 

Tues, 9/21/16 
WC Henderson HS--The 5:50 AM workout was 4x800/300 with 200 jog after 800 and 300 jog after 300. 800s were supposed to be at 5K race pace and 300s a bit faster. This meant under 2:50 for the 800s and sub-60 for the 300s. I did 2:49/56; 2:44/54; 2:39/--; 2:35/51. I skipped the third 300.  I may be coming into form, as I stayed within 20 meters of the top group on the first set, just behind the top group for the second set, with them on the third, and near the front on the fourth.  

Similar workout April 2009

  •  I did 2:54/58; 2:57/61; 2:53/66; 2:46/52. I took a little extra break between the 3rd and 4th sets, joining the crew on the second lap of the 800 as my first lap. I did not jog a 300 break between set 3 and 4. I think I am having a crisis of confidence. Now that he hills are over I am struggling a bit on the track. Why is that? I cooled down 1.0 mile. About 6.1 miles


Mon, 9/20/16-
Ran easy 5.0M in 37:50 (7:34/mile pace) in the pouring rain.  I went around the neighborhood: back of driveway, right onto Plumly, right onto Shiloh, right onto Ashley, right onto Stable, right onto Farm, continue onto Rustin HS's campus, loop around and exit at south entrance (Dunning), right onto Shiloh, right into Street Road, left at Goose Creek, ONE counter-clockwise loop around the park, took same route to return to driveway. 

Sunday, September 18, 2016

In reverse

Sunday, 9/18/16

For the sixth tor seventh time this summer, I went to Goose Creek Park to do some Yasso-style 800s on this moderately humid 70-degree morning.  I started early, beginning my trek down there at 7:35 AM.  My repeats began at 8:15 AM.  The plan was to do 8x800 in 2:40 or better, with a 2:45 rest.  I started from the bulletin board and stopped at the opposite exit, for a full .49M; we'll call it an 800! 
2:45 (Waking up)
2:41
2:40
2:38
2:38
2:39
2:38
2:29

I think this was my best 8x800 series.

Saturday, 9/17/16

Ran the 6.5M route in reverse (right from driveway onto Plumly, right onto Plumly, left onto Oakborne, right onto Concord, right onto Old Westtown, right onto Westtown, right onto Street Road, right onto Shiloh, right onto Plumly, left into driveway.  48:30  Felt easier.  Ran too slowly over first few miles.  With three miles to go, (at the 3.5M mark) I was at 27:10.  I covered the last three miles in 21:20, or 7:07/mile.

Thursday, September 15, 2016

Thursday, 9/15-Got a bit of a late start but went about 6.5M at 5:35AM. I covered the route in 48:20.  7:26/mile pace

Wednesday, September 14, 2016

Easy high five

Wed, 9/14/16
Ran easy 5.0M in 37:50 (7:34/mile pace) around the neighborhood: back of driveway, right onto Plumly, right onto Shiloh, right onto Ashley, right onto Stable, right onto Farm, continue onto Rustin HS's campus, loop around and exit at south entrance (Dunning), right onto Shiloh, right into Street Road, left at Goose Creek, ONE counter-clockwise loop around the park, took same route to return to driveway.  


Tues, 9/13/16

The workout was 4-5 x 1000 meters with a 200 meter jog between runs.  I ran the first four, managing 1:00-1:10 jog/rest between the first four.  I was much closer to the top group.  In fact, n the fourth one I passed Kevin and one other guy whose name I cannot recall to be within striking distance   With 600 to go, I jumped into the 5th one with the top group.

1000 #1: 3:40
1000 #2: 3:39
1000 #3: 3:39
1000 # 4: 3:29

2:00+600:2:03

Overall, I felt good.  This was a slightly stronger series than the exact one this time last year.

Monday, September 12, 2016

I'm starting not to mind hills!

9/12/16-

Ran easy 5.5M in 42:30 (7:44/mile pace) around the neighborhood: back of driveway, right onto Plumly, right onto Shiloh, right onto Ashley, right onto Stable, right onto Farm, continue onto Rustin HS's campus, loop around and exit at south entrance (Dunning), right onto Shiloh, right into Street Road, left at Goose Creek, two counter-clockwise loops around the park, take same route to return to driveway.  I'm starting not to mind hills!


Sunday, September 11, 2016

Ran about 10M today!

Sun, 9/11/16

Ran about 10M today! Started with a fairly easy 6.2M run.  The route I took included heading to my near-town 3-mile mark at Union and Westtown.  I made a left at Union, a right at Bolmar and continued onto Montgomery.  I headed past Henderson's field hockey fields and tennis courts and made a right.  I continued on the route we normally take on Thursdays.  I eventually made a left on Fern Hill and then a right to head towards West Goshen Park.  I took a left onto Paoli Pike and hit the doors of the YMCA in 47:00.  The overall pace for the 6.2M was 7:35.  I was just under 8:00/mile for the first 3M and completed the balance, 3.2M, in 7:10 per mile.

I stayed at the Y for about 20, lifting and stretching.  I then hit the road to head home.  Instead of using the Airport Rd exit of the YMCA parking lot, I cut straight through to the exit nearest Fuggett Middle School.  I covered the 3.7M home in 27:45 (7:30/mile pace).  Ran about 10M today!

Saturday, September 10, 2016

Waking up

9/10/16-

For the fifth or sixth time this summer, I went to Goose Creek Park to do some Yasso-style 800s on this humid 80-degree morning.  I started early, beginning my trek down there at 6:35 AM.  My repeats began at 6:55 AM.  The plan was to do 8x800 in 2:45 or better, with a 2:30 rest (15 seconds fewer than the 2:45 I had been taking!).  I started from the bulletin board and stopped at the opposite exit, for a full .49M; we'll call it an 800! 
2:55 SLUGGISH
2:48 (Waking up)
2:44
2:40
2:40
2:39
2:39
2:28

This compares favorably to my workout two weeks ago when I ran the following times with 2:45 rest:
2:48
2:42
2:43
2:44
2:45
2:46
2:46
2:32

9/9/16--took off

Wednesday, September 7, 2016

Aging, my man! Aging!

Thursday, 9/8-Got a bit of a late start but went about 6.5M at 5:40AM. I covered the hillier-than-I-remember terrain in 48:15.  7:25/mile pace

Wednesday, 9/7-went about 4M in 31:10.

Tues, 9/6--The workout was 4x1200 or 5x1200 with a 200-meter jog.  I opted for the former.

Run 1--4:34  
Run 2--4:30  
Run 3--4:26  
Run 4--4:20

One day in October 2010, I was like....

Run 1--4:35 (46 sec/200; 6:06/mile pace. 18:55 5K pace.)
Run 2--4:13 (42+ sec/200; 5:37/mile pace. 17:25 5K pace.)
Run 3--4:11 (42 sec/200; 5:35/mile pace. 17:19 5K pace)
Run 4--4:03 (40 sec/200; 5:24/mile pace. 16:44 5K pace

One day in August 2010, I was like....
Trial 1: 4:31 (~45s)
Trial 2: 4:23 (~44s)
Trial 3: 4:17 (~43s)
Trial 4: 3:58 (~39s)--

Aging, my man!  Aging!

Monday, September 5, 2016

Running short on time

Sept. 5, 2016-

Did a fairly easy 6.2M run today.  The route I took included heading to my near-town 3-mile mark at Union and Westtown.  I made a left at Union, a right at Bolmar and continued onto Montgomery.  I headed past Henderson's field hockey fields and tennis courts and made a right.  I continued on the route we normally take on Thursdays.  I eventually made a left on Fern Hill and then a right to head towards West Goshen Park.  I took a left onto Paoli Pike and hit the doors of the YMCA in 47:45.  The overall pace for the 6.2M was about 7:40.  I was 8:00/mile for the first 3M and the balance, 3.2M, in 7:20 or so per mile.

Sept 4, 2016

Running short on time, I did 3.85M in 30:20, or 7:53/mile pace.  This run involved Shiloh to Oakborne to Hummingbird to Little Shiloh to Concord to Oakborne to Shiloh to Ashley to Stable to Plumly.

Saturday, September 3, 2016

How's that for an analysis?!

Sept. 3, 2016

For the fourth time this summer, I went to Goose Creek Park at  to do some Yasso-style 800s on this feel-good 70-degree morning with little humidity.  This time Chuck K. decided to join me, meeting me at my house at 7:30 for the mile jog down to the park.  The plan was to do 8x800 in 2:45 or better, with a 2:45 rest (rest what you run!).  We started from the bulletin board and stopped at the opposite exit, for a full .49M; we'll call it an 800! 
2:45
2:44
2:41
2:41
2:41
2:41
2:41
2:27

This compares favorably to last week's
2:48
2:42
2:43
2:44
2:45
2:46
2:46
2:32

On average, I was four seconds faster per run this week compared to last week.  Improved weather accounts for two of these seconds, Chuck counts for one second, and improved conditioning counts for another second.  How's that for an analysis?!