Thurs-Took off
Wed-Ran about 5M (trail) at Mohonk Mountain House
Tues-Ran a couple of miles before making my way to Pingry for the retreat.
Friday, June 30, 2017
Monday, June 26, 2017
otherwise VERY DOABLE marks
Mon, 6/26-
Went to Westtown School for a moderate workout of 9x150. The idea was to do 3@21-mid, 2@20-mid and 2@ 19-mid, with three minutes' rest between efforts. I was, on average, a half-second off these otherwise VERY DOABLE marks.
22-mid, 21-high, 21-mid, 20-mid, 21-low, 20-mid, 20-low, 19-high, 20-low.
Sun, 6/25--took off
Sat, 6/24-WT's track was off limits, as was WC Henderson's. I wound up at Downingtown East. Inspired by a workout I did this week in 2015, I set out to do 3x300 in 48, 3x200 in 28, and 3x150 in 19-mid. The 200s would be paced at 8 seconds per 50 meters, the 200s at 7 seconds per 50, and the 150s at 6.5 seconds per 50.
While the 300s went well, I could tell that something was up with my muscles. By the time I reached my third 200, I realized I was on the verge of a cramp or worse, a muscle pull.
48-mid, 47-mid-48-low
28-mid, 27-mid, 28-low.
20-mid. STOPPED
Fri, 6/23-
Ran a few miles.
Went to Westtown School for a moderate workout of 9x150. The idea was to do 3@21-mid, 2@20-mid and 2@ 19-mid, with three minutes' rest between efforts. I was, on average, a half-second off these otherwise VERY DOABLE marks.
22-mid, 21-high, 21-mid, 20-mid, 21-low, 20-mid, 20-low, 19-high, 20-low.
Sun, 6/25--took off
Sat, 6/24-WT's track was off limits, as was WC Henderson's. I wound up at Downingtown East. Inspired by a workout I did this week in 2015, I set out to do 3x300 in 48, 3x200 in 28, and 3x150 in 19-mid. The 200s would be paced at 8 seconds per 50 meters, the 200s at 7 seconds per 50, and the 150s at 6.5 seconds per 50.
While the 300s went well, I could tell that something was up with my muscles. By the time I reached my third 200, I realized I was on the verge of a cramp or worse, a muscle pull.
48-mid, 47-mid-48-low
28-mid, 27-mid, 28-low.
20-mid. STOPPED
Fri, 6/23-
Ran a few miles.
Thursday, June 22, 2017
Not a great time, although it felt pretty good.
Thurs-Went to the Y for some light running and lifting.
mile, lift, stretch, .5 mile, lift, stretch.
Tired.
Wed-Recovery run of 4.3M in 35:00
Tues-Meet at Germantown Academy. On account of my not reading the event schedule correctly, I registered for the 100 and 200; I neglected to realize a 400m race was being contested.
I warmed up adequately for the 100. Despite my workout on Sunday, my 100 from lane 2 was pedestrian. I haven't seen the official time online, but I believe I noted I had run 12-mid, not the 12.21 I had as my seed time. Shucks and sucks! Shortly after the race, I returned to the check-in desk and revised my 200 seed time to 25.25 from the 24.42 initially had. In lane 2 again, I seemed to get out okay, making on the stagger on Rob midway through the turn. I found myself in second place at the top of the straightaway. Midway down the homestretch I could see I was gaining on the boy in lane 4 or 5. I wound up getting him at the line in 25.29. Not a great time, although it felt pretty good.
mile, lift, stretch, .5 mile, lift, stretch.
Tired.
Wed-Recovery run of 4.3M in 35:00
Tues-Meet at Germantown Academy. On account of my not reading the event schedule correctly, I registered for the 100 and 200; I neglected to realize a 400m race was being contested.
I warmed up adequately for the 100. Despite my workout on Sunday, my 100 from lane 2 was pedestrian. I haven't seen the official time online, but I believe I noted I had run 12-mid, not the 12.21 I had as my seed time. Shucks and sucks! Shortly after the race, I returned to the check-in desk and revised my 200 seed time to 25.25 from the 24.42 initially had. In lane 2 again, I seemed to get out okay, making on the stagger on Rob midway through the turn. I found myself in second place at the top of the straightaway. Midway down the homestretch I could see I was gaining on the boy in lane 4 or 5. I wound up getting him at the line in 25.29. Not a great time, although it felt pretty good.
Monday, June 19, 2017
Effort
Mon-light jog
Sun-Went to Westtown School's track for a brief pre-race workout: 4x100. The two were supposed to be in 13.5, and the second two were supposed to be in 12.5. The focus was on short, powerful strides: horizontal force.
effort 1: 13.7
effort 2: 13.2
effort 3: 12.3
effort 4: 11.9
Sat-Pouring. Went to the Y with V. 4x1 mile, with 4:00 stretching/lifting between repeats.
6:30-donut track
6:30-treadmill
6:10-donut track
5:40-treadmill
Sun-Went to Westtown School's track for a brief pre-race workout: 4x100. The two were supposed to be in 13.5, and the second two were supposed to be in 12.5. The focus was on short, powerful strides: horizontal force.
effort 1: 13.7
effort 2: 13.2
effort 3: 12.3
effort 4: 11.9
Sat-Pouring. Went to the Y with V. 4x1 mile, with 4:00 stretching/lifting between repeats.
6:30-donut track
6:30-treadmill
6:10-donut track
5:40-treadmill
Friday, June 16, 2017
and change
Fri-Took off
Thurs-Took off
Wed-Went to Westtown School for a brief workout: 6x150 (2 in 22, 2 in 21, and 2 in 20).
21-high
22-low
21-low
20-high
19-high
20-low
Tues-3M
Mon-Took off
Sun-Met up with Rob, John, Bruce and Chuck S. at Germantown Academy. On tap was a 400 time trial, followed by a couple of 150 (progressives).
My 400 time trial was 55.8, although Chuck clocked me in 56.2. NOT! I relaxed during the first 200, not making up the stagger on a strong-looking Rob. I drove during the second 200, probably running even splits.
John seemed to be 10 meter ahead at the 200-meter mark. I cut the lead in half over the second 200. He ran low-55.
Rob ran 57 and change.
Bruce took it hard through the 300.
The 150s were 21s: 8 sec for first 50 meters, 7 sec for second 50m, 6 sec for third 50.
Sat-??
Fri-??
Thurs.-took off
Wed-6AM 6x150, 3' rest. 22-mid, 22-low, 20-high, 21-low, 20-low, 20-low
Tues-Off
Mon-3M
Sun-took off
Sat-4M
Friday-Terrible awful. I decided to run at the John Hay Memorial Meet at W C Henderson. This was against my best judgment, as I have been stressed, exhausted and sore lately (moving boxes, getting ready to move, preparing to transition to a new job). Lane 2. Blocks slipped out from under me at the start. Couldn't recover. 58.xx
Thurs-Took off
Wed-Went to Westtown School for a brief workout: 6x150 (2 in 22, 2 in 21, and 2 in 20).
21-high
22-low
21-low
20-high
19-high
20-low
Tues-3M
Mon-Took off
Sun-Met up with Rob, John, Bruce and Chuck S. at Germantown Academy. On tap was a 400 time trial, followed by a couple of 150 (progressives).
My 400 time trial was 55.8, although Chuck clocked me in 56.2. NOT! I relaxed during the first 200, not making up the stagger on a strong-looking Rob. I drove during the second 200, probably running even splits.
John seemed to be 10 meter ahead at the 200-meter mark. I cut the lead in half over the second 200. He ran low-55.
Rob ran 57 and change.
Bruce took it hard through the 300.
The 150s were 21s: 8 sec for first 50 meters, 7 sec for second 50m, 6 sec for third 50.
Sat-??
Fri-??
Thurs.-took off
Wed-6AM 6x150, 3' rest. 22-mid, 22-low, 20-high, 21-low, 20-low, 20-low
Tues-Off
Mon-3M
Sun-took off
Sat-4M
Friday-Terrible awful. I decided to run at the John Hay Memorial Meet at W C Henderson. This was against my best judgment, as I have been stressed, exhausted and sore lately (moving boxes, getting ready to move, preparing to transition to a new job). Lane 2. Blocks slipped out from under me at the start. Couldn't recover. 58.xx
Sunday, June 11, 2017
Not that great!
Sat-took off. WORKING AROUND HOUSE!
Fri-Ran 2.2M around neighborhood. 16:20
Thurs-Cannot recall
Wed-Ran 6x150. Not that great!
Fri-Ran 2.2M around neighborhood. 16:20
Thurs-Cannot recall
Wed-Ran 6x150. Not that great!
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