Sunday, November 27, 2016

My series

Sunday, 11/27
Met up with Bruce, Chuck K., and Chuck Shields at Radnor HS at 8AM for a workout.  I opted for a dirty dozen: 12x150.  The plan was to do 4 at 23, 4 at 22, and 4 at 21 with 3:00-sharp between runs.  The temperature was not quite 40 degrees and the wind was strong.

My series was:
25-low (wind).  We wound up using the marker on the opposite side of the track.

Bruce was strong throughout, but particularly on the first half.  He worked hard.  Chuck made it look easy, running the whole series fast in flats. had an exemplary first half of the workout and he did a great job digging in at the end when the going got tough. 

Last year, my series was:

My main man Bruce had an exemplary first half of the workout and he did a great job digging in at the end when the going got tough.  He was spent after 8 150s, but hung in there.  Each week he increases his capacity for work.  His future in the 400 and 800 is looking might bright. 

Saturday, 11/26--Went to the Y again with V.  I managed three miles at 7:00 pace between the donut track and treadmill, along with a few reps--legs and upper body.

Friday, 11/25-Went to the Y with V for a little recovery action after the Turkey Trot.  I managed a couple of miles on the donut track and treadmill, along with a few reps--legs and upper body.

Thursday, November 24, 2016

Wait, what?

Thursday, November 24th-Thanksgiving Day

I left at 6:55 AM and drove to Downingtown West HS. Temperature was 38 degrees.  Parked in the high school parking lot at about 7:15 or so.  I was pre-registered for the race.  Jogged to the pre-reg take and then did about a mile in and around the HS campus.   I happened upon several of the "Tuesday morning guys."  I even saw Rachel McGinninis and Katie.  Hugs all around. Stretched a bit outside the entrance to the HS.  I decided I'd wait to the last minute to use the restroom. With five minutes to go before the start, I shed a layer of clothing, deciding I'd run in shorts, Under Armor  long sleeve shirt, and racing shirt on top.  I wore gloves as well.   Got to the starting line, which was in front of the STEM Academy.  I made my way up near the front of the HUGE crowd, just in front of the 6 min/mile pace sign.   Gun went off at 8:01, and I got out pretty well.   

I had hemmed and hawed about this race--whether I'd run it hard, take it easy, or do it at all.  I decided I wasn't going to put too much pressure on myself.  About .75 into the race, I saw Rachel out of the corner of my eye.  She had told me 15 minutes earlier how she wasn't in any kind of shape and that she was just doing the run just because.  So much for that!  She was on my ass big time!  I could see John Manion, Ed McConnell, and others about 70-80 meters ahead by the time we reached the mile mark.  I reached the mile mark in 5:45.   I was on my way.  I tried to stay relaxed and to maintain my rhythm.  I realized that I was on pace to run about 17:50.  I just told myself to breath.  Rachel came up beside me as we hit Manor Ave.  She and I went stride for stride the whole was down to the turn.  Then, she gapped me by 10 meters.  I had it under control, though.  I checked my watch just beyond the 2 mile mark and saw that I was 11:39 into the race and with about six minutes to go.  I tried to maintain but felt myself falling off the pace.  With about 1K to go I started pushing myself to pick off a few runners ahead of me.  I managed to get 3-4 of them.  I had no trouble with the slight hill heading back onto Manor Ave.  I began to cut into the lead Rachel had.  I then heard Kevin Kelly, I believe, say, "Come on.  You have two minutes to go."  I looked at my watch and saw 15:59.  I knew I had to move it.  With about 500 meters to go, I began digging in.  With about 300 meters left, I saw that my watch hit 17:00.  With 200 meters remaining, someone passed me.  I was now by myself.  I finished in a pedestrian 18:01.  After a 5:45 first mile, I'd wager a guess that I ran 5:50 for the second mile and 5:50 for the third mile.  All things considered, I ran a helluva even race. And I wasn't dead afterwards either.  I will guess I got 49th place/2375.  I left about 10 minutes after I had finished.  I had to head home to be picked up at 9:30 or so for a football game in Havertown.  I could have stayed in Downingtown a little longer to enjoy the festive atmosphere.  I'm looking forward to the game, which is a great tradition, but I'm sure I'll be so sore afterwards, though.

Wednesday, November 23, 2016

short, slow run

Wed, 11/23/16-Went for a short, slow run as a warm up for tomorrow.  1.8M 15:00.

Tues, 11/22/16-Did not run.

Mon, 11/21/16-4.7M in 35:15.

Saturday, November 19, 2016

Never got my groove

Saturday, 11/19-

Met up with Rob, Chuck S., and Chuck K. at Germantown Academy at 7:00ish for a workout.  Rob and Chuck K. spent a fair bit of time doing drills, including using a tension rod and pushing hurdles as if they were sleds (football).  They even found a parachute to use.

We eventually got around to the (next segment of the) workout, 3x150 in 22.  I handled these  pretty well, although I felt my legs and hip flexors firing.  22.1, 22.1, 21.7. 3:00 rest.

I'd do two more solo in 21.5 and 23.1. I'd take a 4:00 rest and go into sit 'n kick reps.  In its original form, this means 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28), with 1200m jog btw sets.  I knew I wouldn't be doing the full allotment and certainly not that fast!    I wound up committing to 2x (400 60 sec...150 in 23), with 1000m jog (9:00) between sets.  I managed 66, 24; 66, 23.

Friday, 11/18-no workout.  stressed.

Thurs, 11/17-no workout. stressed.

Wed, 11/16-4.6/4.7M in 34:55.

Tues, 11/14-Went to Henderson.  The workout for most was 5x1000 at 5K pace with a 200m jog.  I got there late and never got my groove.  Managed only 3.5 repeats.

Monday, 11/13-5M 37:00

Sunday, 11/13-Went to Westtown School to do:.

I decided to do pick-up reps.  Knowing I am not in shape to do 8x 400m with #s 1,3,4,6 and 7 in 70 seconds and #s 2,5,and 8 in 63, w/2-minute interval between each, I decided to set a more realistic pace.

I figured I'd do  #s 1,3,4,6 and 7 in 75 seconds and #s 2,5,and 8 in 68.  In other words, I'd be five seconds slower per 400s.  Turns out this was a formidable challenge.

#1: 77 (s-l-o-w)
#2: 71 (s-l-o-w)
#3: 75 on target
#4: 74 (good)
#5: 70 (s-l-o-w)
#6: 75 (target)
#7: 74 (good)
#8: 67 (good)

Sunday, November 13, 2016

or was it only...?

Sunday, 11/13-

Saturday, 11/12-EA/Hav Day.  Running late.  Only managed a 20:00 run.  About 2.7M

Fri, 11/11-took off.

Thurs, 11/10-4.7M in 34:00 and change.

Wed, 11/9-don't remember

Tues, 11/8-marathoners: 800, mile, 2 mile, mile, 5K pace.  Or was it only 800, mile, 2 mile, mile?
I did 800, mile, 2 mile, mile.  or was it only 800, mile and 2 mile?

 I cowardly stopped for a lap during the 2-mile run.

Sunday, November 6, 2016

long run today, but what about elevation?

Sunday, 11/6-

Went for a long run today.  USATF measured it at 11.00M, but I don't think it accounts for the hills or elevation.  I essentially did about 4.8M of my 5M route and then made a right onto Shiloh Rd. and did my 6.2M of my 6.4M route.  Total time: 83:30, or 1:23:30. 7:35/mi.

Once I account for elevation, I am sure I ran 11.15-11.25M, or 7:25-7:30/mi

Saturday, November 5, 2016

workouts will pay dividends


By late September/early October last year I was running shorter repeats--400s, 300s, 200s and whatnot at good pace.  I haven't ventured into any speed as of yet...and I hope forestalling these workouts will pay dividends.  Today I met up with Chuck K for a moderate workout.  We were supposed to hit Westtown's track, but the campus was overrun with a LAX tourney.  So we decided to use Goose Creek Park.  We would do only a few 800s and some exercises since Chuck has a 5K in the afternoon.  

800 #1: 2:36
800 #2: 2:31
800 #3: 2:30
800 #4: 2:28 (I did this one solo.)

We were more generous than usual with our rest, averaging about 3:15.

We then did several exercises, including bounding. I now need to get on a lifting program.

Thursday, November 3, 2016

Got a late start.

Thurs, 11/3--4.3M or so in 31:40.  Got a late start.

Wed, 11/2--4.6M or so in 35:20.  Got a late start.

Tues, 11/1-Got a late start.  Went to Henderson.  The crazy workout for the marathoners was 7x1 mile at 10K pace with a 100 jog-rest!  Are you nuts?  5K-10K runners were supposed to do 5 x 1 mile, and beginners were assigned 3x1 mile.  I didn't have ample warmup time, and I felt flat.  My plan was to do five.  Execution poor.  I ran the first mile in 6:35 and second mile in 6:20.  I was on pace for a 6:05 third mile when I stopped halfway through.  I then ran the last mile with the faster group (which also happened to be the guys trying to do 6-7 repeats!).  I took the last mile in 5:50.

Mon, 10/31--took off (I think)