Friday, March 31, 2017

A little (400m) math

Friday, 3/31-off

Thursday, 3/30-Went to Westtown School's track shortly after returning to town.  Decided to do some pace work via 100s.

I figured I'd do a few 100s, each progressively faster than the previous.


The last two were not meant to be all out; they were supposed to be a comfortable sprint.  In fact, in retrospect here was the meaning in all this:

14.6-last 100m of 400m race
13.8-third 100 of 400m race (second 200m in 28.4) OR
13.1-third 100m of 400m race (second 200m in 27.7)
12.8-second 100n of 400m race
12.9-first 100m of 400m race (first 200m in 25.7)

A little (400m) math:

25.7 + 28.4 =54.1

25.7 + 27.7 =53.4

Wednesday, March 29, 2017

(In the) short run

Wed, 3/29-Short run of 2M in 15:30.

Tuesday, March 28, 2017

tough day

Tues, 3/28/17- Florida

4M in 30:00 (pacing: 8:00, 7:40, 7:20, 7:00)

Mon, 3/27/17-

no workout; tough day in the household

Sunday, March 26, 2017

I feel good!

Sun, 3/27/17

I wound up going to the Y.

6:55 mile on donut track
stretch/ leg lift (4:00)
6:50 mile on treadmill
stretch/leg lift (4:00)
6:40 mile on donut
stretch/leg lift (4:00)
6:40 on treadmill
arms only
6:25 on donut

I feel good! 

Saturday, March 25, 2017

At my core...

Saturday, 3/25-Met up Chuck K. at Westtown School at 9AM for a good workout.

The options for today included:
4x200 in 28 (pace of second 200 in 400 meter race); 5 min rest
4x150 in 20 (pace of middle of 400 meter race); 4 min rest
4x100 in sub-13 (pace of first 100 of 400 meter rest); 3 min rest


2x450 (60' @ 400); 15 min rest
3x200 in 30; 3 min rest


Sit 'n kick 5 x (400, 60 sec rest, 150, 1000m or 1200m jog rest
-400s should be at pace of 2nd 400 of 800-meter race (64 for me)
-150s should be close to 400 pace (20 for me)
-1000- or 1200-meter jog rest should be between 8:30 and 9:00

We settled on the first option.  

200s: 28.8, 28.2, 27.6, 28.0  
150s: 20.6, 20.4, 20.2, 20.0.
100s: 12.8, 12.6, 12.6, 12.4

We kept to the rest period.  At my core, I know I can get back to 53.

Friday, 3/24-Ran easy 5M in 39:10, or about 7:50 per mile.

Thursday, 3/23-

"Worked out" with the track team.  The quotation marks are for the fact that the workout wasn't particularly great!

After warming up and stretching, I joined the crew that was doing 150s.  I did two with the group, confessing to them that they were actually doing only 140s!  We backed up about 10 meters and popped a couple in about 21.

I then joined the distance crew for 600s.  I completed one with Brandon, a freshman, and another with Elias.  I believe I did a third.  Who knows?  They were;t that fast, but they were tiring on this windy 45-degree afternoon.

I finished the workout with three 100s in 13-high, 13-mid, and 13-low.

And then we were off to spring break!

Wednesday, March 22, 2017


3-22-17-Ran an easy 2.3M in 18:00.

Tuesday, March 21, 2017

I need to fast-forward to some

Tuesday, 3/21-Went to Westtown School's track at 5:50AM for a briefer than expected workout.  I set myself up for 5x100.  The goal was 1x14-low, 1x13-high, 1x13-low, 1x12-high, and 1x12-mid, with two minutes' rest between each effort.

I managed a paltry 13.9, 13.5, 13.1, 12.5, and 12.4.  I was pleased with these attempts.

I need to fast-forward to some 

Sunday, March 19, 2017

Another few minutes

Sun, 3/19-

Went to the Y in the afternoon.  Ran a pretty modest 7:00 mile on donut, stretched for 4:30, ran a 3:00 half-mile on treadmill, stretched for 4:30, ran a 6:40 mile on donut, stretched for 4:30, ran a 2:48 half-mile on treadmill, and finally stretched for another few minutes.

Saturday, March 18, 2017

No pop or fizz

Saturday, 3/18-Went to the Y this morning with V.  Did 7:00 mile on donut track, 4:30 lift/stretch, 6:50 mile on treadmill, 4:30 lift stretch, 6:40 mile on donut track.

Friday, 3/17-Front Runners' Meet in NYC at The Armory. 
Met up with Rob, Bruce, and John at Home Depot in Willow Grove to drive up to NYC together.  Even though we waited for John to arrive and didn't depart Willow Grove until 4:20, we arrived in plenty of time, a little after 6:00 for a 7:00 start. 
Checked in and confirmed my events--400 and 200.
Did a quarter mile and stretched at about 6:45.
I chilled for a while.
After a total of three heats of the 1500, two heats of the 4x200, about 10 heats of the 60, and one heat of the distance medley relay, I warmed up some more during the mile leg of the DMR.  There was then the 800, only four total heats.   
I stretched well and lubed up with Icy Hot.

Eventually, I did strides and starts.
By this point, it was nearly 9:00.
With a seed time of 54.45, I was in heat 3, lane 5.  There was someone in lane 6, but I might as well have been in lane 6 since the guy on my outside didn't pull me through the first lap; I made up the stagger on him in the first 30 meters. Why do I always get an outside lane when I am at The Armory?  ARGH! 
At any rate, I was dealt a blow mentally and race strategy-wise. 
I was again too lax at the start.  My first lap was 26.5, which accounted for my underwhelming 55.36, nearly a second slower than what I ran at this meet last year and slower than my split at Millrose last month.  I was in search of 54xx., where my splits were 25.4x and 28.6x.  My first lap was all the difference! 

The 200 came up within 40-45 minutes. 
This time lane 4 would be my assignment, with the fastest in our heat (8 of 14) in lane 5.  I felt super flat with NO POP or FIZZ. More than a half-second slower than last year's time, my 25.43 was paltry. 

Thursday, March 16, 2017

going anywhere from 70% to 90%

Thurs-Took off

Wed-On account of the 8 inches of snow, I left work at 5:00 wish and went to Swarthmore College to use the indoor track, which was closed 'til 7:00 due to practice.  (I didn't need to pick up my daughter until 8:00.)  I went to the "Matchbox" to warm up and stretch in order to kill time.  I eventually made my way back to the at 6:30ish. I chatted with Pete and others, including students.  I'd finally do 8x55, going anywhere from 70% to 90% to get some speed work in.

Tuesday, March 14, 2017


Tuesday, 3/14-SNOWING...a lot!

Monday, 3/13-Went to Westtown School's track at 5:40AM for a briefer than expected workout.  I wanted to do 2x200 in 29/30, 2x150 in 21, and 2x100-in 12-high.  However, I left home five minutes late, so I had to forfeit this plan in favor of 6x100.  The goal was 2x14-mid, 2x13-mid, and 2x12-mid, with two minutes' rest between each effort.

I managed a paltry 14-high, 14-mid, 14-low, 13-low, 12-high, 12-high.  Most of these attempts were a half-second slower than the goal pace.

I need some  Friday's meet is just around the corner.

Saturday, March 11, 2017

I managed

Saturday, March 11--I desperately needed a track in this snowy, 20-degree weather, so I made my way to Swarthmore College's campus to use its worn-down, non-competition 216m track.  My workout was 12x200 with a 3:00/200m walk-rest in-between runs.  The goal paces were 3x31, 3x30, 3x29, and 3x28.  Today, I managed:
Set 1: 32-low, 31-mid, 30-low
Set 2: 30-mid, 30-low, 30-high
Set 3: 29-high, 29-mid, 29-low
Set 4: 28-high, 28-mid, 28-low

I was a full second slower per repeat than I was on this day four years ago when I managed:

I then had to take a longer break before the last set.

Thursday, March 9, 2017

The wind was ridiculously unforgiving as I worked out with the track team!

Thurs, 3/9/17-

Left the office early and headed to the track to work out with the track team!

The top distance runners had 4 sets of 4 200 on tap (for a total of 16).  They were to run the 200s in 30/31 and take a measly 30 seconds rest.  Two "whole" minutes were allotted between sets.  ARE YOU NUTS?

I managed the first set respectably, running right behind Jake.


See a pattern?

I then hopped in with another group doing a ladder.  After about 3 minutes, I popped a doable 30-second 200.  The lactic acid has me in its grip, though.

I did another 200, then 2 close-to-100s.

I then hopped back into the fray with Jake and Elias for another couple of 200s in 30.

The wind was ridiculously unforgiving.  

Wed, 4.7M in 34:49

Tuesday, March 7, 2017


Hills workout:
Lafayette loop
Long hill
Regular hill
Short hill
Short Hill
Regular Hill
Long hill
Lafayette loop

2.55M in 16:53

Sunday, March 5, 2017

I was happy to meet its acquaintance. 15 200s, anyone?

Sun, 3/5-Went to the Y with V.  Mile/lift/mile/lift/half-mile

Sat, 3/4-

I decided to do a modified version of the Russian intervals workout.  As written for a high school 2:00 800 meter runner, the Russian intervals workout consists of 5 x (3x300m @ 48 with a 30-second/100m jog-rest between runs and an 800m jog/rest between sets.)  This means 5 sets of 3 300s in 48 seconds, with 30 seconds' rest between runs and an 800 meter jog between sets!  OMG.  I have done a modified version of this workout in the past.  For example, I have tried five sets of 2 x 300 or even a couple sets (3 or 4) of 3x300, but never five.

I decided to do 200s instead of 300s.  My plan was for us to take exactly 60 seconds between runs and jog the 800 between sets in 6:45, or rest for the equivalent amount of time.  My goal is to build towards the original workout Russian intervals workout described above.  With my goal being 30xx seconds for the 200s, here's what I managed:

Set 1: 30-mid, 60 sec rest, 31-low, 60 sec rest, 31-low
6:45 800 meter jog
Set 2: 30-mid, 60 sec rest, 29-high, 60 sec rest, 31-low
6:45 800 meter jog 
Set 3: 31-low, 60 sec rest, 31-low, 60 sec rest, 31-mid
6:45 800 meter jog
Set 4: 30-mid, 60 sec rest, 31-mid, 60 sec rest, 30-low
6:45 800 meter jog
Set 5: 31-low 60 sec rest, 30-mid, 60 sec rest, 30-low

This workout performance wasn't great on this 30-degree and windy day, but it was slightly better than the same one nearly a year ago at Radnor HS. 

By my estimate, an average pace of 31-low throughout the workout translates to 2:08 800 meter race.  Argh!

I would like to do these repeats in sub-30 next month.  Alternatively, I'd like to do this workout with 45 or 30 seconds' rest between 200s.  OR Perhaps I could do the 5 set of 3 300s in 48 with 60 sec rest instead of 30.  

I would also like to give the "breaking the barrier" at some point again.   
I need to force myself to get stronger and tougher!  

Fri, 3/3-took off

Thurs, 3/2-Met up with Chuck K. in Willow Grove at 4:45 to head to the Mile Mania meet at Ocean Breeze, Staten Island.  I would be my first visit to this venue, which has been getting rave reviews.  After a hectic drive, we arrived there at about 7:00 for the 7:30 meet.  We checked in and began warming up pretty immediately.  Fortunate for me, the mile was the first event.  Chuck would do the first few laps of the mile as warm-up for the 800 meters, the second event.  There were four heats of the miles, three for men, one for women.

I warmed up well, but I didn't feel energized.

The 800 seeding was done on the spot.  The clerk asked for those with a 2:00 o below time to step forward.  Then he called for 2:05 or below, then 2:10 or below, etc.  I'd be in the first heat, along with Chuck and 15 other guys.  And the guy went off.  I accidentally spiked the shoes of the runner to my inside, and another runner, in an unrelated encounter, hit the track 30 meters in.  We were called back, as the top runners hit the 50-meter mark.  To give us time to recalibrate, the starter asked for the second heat to go.  After the heat finished, with the winner running a strong 2:08, the first heat was back in action.

I got out pretty well.  I was thrilled to know there was a huge clock at the start/finish AND at the 100 meter mark.  I crossed the 100-meter mark at 14xx and the 200-meter mark at 29xx.  I was moving.  We settled down.  I hit the 400 in 61xx.  I passed someone on the backstretch as I got up on my toes.  And then I faltered.  I started worrying that the guy now in front of me had slowed down and that I was now off pace.  I kept saying to myself I needed to cross the 600 mark in 1:33 to make this race viable.  As I was coming up the homestretch, I could see that I would reach the 600 in 1:35...and then end up with 2:09.  I just went numb and, in a show of impulsivity, I stepped off the track at the 600 in 1:35.

I realized that I was a bit burned out.  I was emotionally and physically exhausted from the week in many ways.   Unfortunately, I had made the trip to Ocean Breeze in vain, wasting my time.  However, I was happy to meet its acquaintance.  At least I finished the evening with 6-8 60 meter pickups!