Sunday, October 30, 2016

Thin air and sore ribs.



Sun, 10/30--I was supposed to compete in the River to Creek Relay, which I did last year.  On account of my sore ribs, someone stepped in for me.

Ran over 12M today! Went to the YMCA with my wife.  Ran 6.5M (2M on the track in 15:15, 1M on the treadmill in 7:52, 2.M on the track in 14:00, 1M in 7:52 on the treadmill).    Then, did in reverse the 6.2M run I've taken to the YMCA.  46:40 for the 6.2M.  12.2M!

Sat, 10/29-I went to Goose Creek Park to do some Yasso-style 800s on this cool 50-degree morning.  I started at 10:30 AM.  I jogged the mile down to the park and stretched for about 12-13 minutes.  My repeats began at about 10:50 AM.  The plan was to do 8x800 in 2:40 or better, with a 2:40 rest.  I started from the bulletin board and stopped at the opposite exit, for a full .49M; we'll call it an 800! 
2:40
2:39
2:38
2:37
2:36
2:36
2:36
2:26
Fri, 10/28-took off

Thurs, 10/27-5M

Wed, 10/26-5M

Tues, 10/25-Got up at 4:45 AM and went to Henderson, even though I arrived late from the airport and didn't get into bed until close to 1:00 AM.  Warmed up for the 6-8 x 800 (with 200m jog-rest).  Ran part of the first one and felt awful  Bagged the workout.

Mon, 10/24-Montana.  Ran about 5.5M-6M.  Thin air and sore ribs.

Sun, 10/23-Montana.  Ran 4.5M beginning at 5:50 AM. Thin air and sore ribs.

Sat, 10/22-Montana.  Ran 3M beginning at 7:10 AM.  Thin air and sore ribs.

Fri, 10/21-Montana.

Thurs, 10/20-Montana.


Wednesday, October 19, 2016

I was writhing in pain and could barely breath

Wed, 10/19-I am taking yet another day off.  My ribs are still to sore to do anything.  This really sucks!

Tues, 10/18--I took off today to try to expedite healing.  I should probably go to the doc, but I don;t think there's not much to do for a cracked or bruised rib.

Mon, 10/17--At 5:40AM, I went for a 5M run in about 7:30/mile pace.  While coming up Shiloh Road, I tripped on some kind of wire.  I crashed hard to the street, injuring myself pretty good.  In addition to being scraped up on my legs and hands, I damaged my wrists and may have cracked a rib.  I was writhing in pain and could barely breath.  I walked from close to the main entrance of Rustin HS to Farm Lane.  I then jogged slowly from Farm to Stable to Ashley to home.  The total distance was about 4M.  

Sun, 10/16.  Ran pretty easy 5M in just under 38:00 and headed out at 9:15 with Davirah to National Harbor/Oxon Hill, MD for Christina's wedding.

Saturday, October 15, 2016

My best series yet!

Sat, 10/15-
I went to Goose Creek Park to do some Yasso-style 800s on this cool 50-degree morning.  I started at 10:30 AM.  I jogged the mile down to the park and stretched for about 12-13 minutes.  My repeats began at about 10:50 AM.  The plan was to do 8x800 in 2:40 or better, with a 2:30 rest.  I started from the bulletin board and stopped at the opposite exit, for a full .49M; we'll call it an 800! 
2:40
2:40
2:39
2:36
2:36
2:36
2:36
2:27

My best series yet!

Fri, 10/14-Took off!  Tired; had too much early AM work to do.

Thurs, 10/13-Same "new" Thursday route of 6.5M.  47:59 at 5:35 AM.

Wednesday, 10/12-Running late 4.0M around Rustin and neighborhood.

Tuesday, 10/11-Went to Henderson HS for the 5:50AM workout.  The workout was 3 x 1.5M or 2 x 1.5M with a 400m jog between reps.  I felt sluggish today and it showed.  I started out with the "fast" pack, which split into two packs.  We'll call them the first group and the second group.  I stayed with the second group, and I managed only a mile on the first effort, running 5:57.  I joined the second group again, having taken a much needed break, but it was much longer than theirs.  I stepped in and ran 1.25M this time, coming across the mile in 6:00 and finishing up at 7:25. Again, I took a break, but it was shorter than the previous one.  I am pleased that I ran the entire 1.5M on the last effort.  I hit 5:50 at the mile and finished up at 8:40. Not bad.  Too bad this was likely the pace of the top group!

Monday, 10/10--Aww smack.  I cannot recall.

Sunday, October 9, 2016

Ran almost 13M today!

10/9/16

Ran almost 13M today! Went to the YMCA with my wife.  Ran 6.5M (2M on the track in 15:15, 1M on the treadmill in 7:52, 2.5M on the track in 18:50, 1M in 7:52 on the treadmill).    Then, did in reverse the 6.2M run I've taken to the YMCA.  45:45 for the 6.2M.  12.7M!

Saturday, October 8, 2016

this comes close

10/8/16

I am back at it! I went to Goose Creek Park to do some Yasso-style 800s on this moderately humid 60-degree morning.  I started at 8:45 AM.  I jogged the mile down to the park and stretched for about 12-13 minutes.  My repeats began at 9:10 AM.  The plan was to do 8x800 in 2:40 or better, with a 2:40 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)
2:39
2:39
2:39
2:39
2:39
2:38
2:27

I think this comes close to my best 8x800 series.  Even though I am not feeling 100% well, this workout felt pretty damn good.  It seemed easier than the others of its kind.  I jogged the mile back home.

Wednesday, October 5, 2016

I might pop something

Wed, 10/5/16-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.  48:15.  Felt easier.  Ran comfortably over first few miles.  With three miles to go, (at the 3.5M mark) I was at 26:30.  I covered the last three miles in 21:45, or 7:15/mile.

Tuesday, 10/4/16-Got up and headed to WC Henderson.  Started to jog and bagged it.  I was so stiff and sore I thought I might pop something.  

Monday, 10/3/16-Recovery run of about 3M around the neighborhood.

Sunday, October 2, 2016

I am disappointed. I really thought I had a shot.

Sunday-Michele's Mile
Arrived at about 8:40 in plenty of time to warm up with Bria.  We did not attend the 8:30 chapel service.  We checked in, pinned our shirts and then warmed up. 
Was 61 degrees or so when we arrived.  Wet outside from several days of rain.  A little humid.
Headed to the track area at 9:20.  Everything was running behind; the kids' races hadn't even started.
Lined up for the 5K at about 9:50.  
Got out well, but was never in the lead. 
Jeff Coote and I ran stride-for-stride over most of the first mile.  Two other guys, Parick Desabato and Michael Deasey family, were out front.  
Reached the 1000m in 3:28 (on pace)
Coming down the hill towards the first mile, Jeff pulled ahead, energized by his cheering classmates.  He really gapped me.  I found myself in fourth place.
Reached 2000m in 7:00.  (on pace)
I stayed within 30 meters of JC for the next mile. 
Hit the 3000m mark in 10:40. (a 3:40 1K, 10 seconds off pace) 
Reached the 2-mile mark in 11:37 (12 seconds off.), 20 seconds slower than two years ago but 8 seconds faster than last year.
JC extended his lead to 50 meters at the 2-mile mark.  I took it back down to 30.  
Hit the 4000m mark in 14:45 (a 4:05 1K, 35 seconds off)
It was over the final 1000m that he extended his lead to 120 meters. 
JC began to battle with Michael Deasey.  That guy wound up stopping not once but twice on the freshman football field to vomit.  Jeff passed him and I did as well.
Once I neared the track, I knew a sub-18:00 would not be possible.  
Couldn't cut the distance over the final 325 meters.
Ran 18:24.  ARGH.  3rd place.  First place ran 16:32  JC ran 17:59.  The gentleman who feel ill still managed a sub-19:00.

I am disappointed.  I really thought I had a shot at breaking 18:00.

I am happy for Bria, who took it fairly easy but ran 24:11 to win her age group.  

I was also happy to see that we had close to 50 more people running this year, including my teammate Duncan Smith, who happened to be in the neighborhood from sunny California this week.