Sunday, November 18, 2018

I feel good!

Sun 11/18
Thought about doing Neg-split reps 2x (300m-500-400 w/neg-split last 100m). Goal for 2:00 800: @ :32+14 (=:46 300m) . . . 66+14 (=1:20 500m) . . . 48+14 (=62 400m) 2-min btw reps/jog 1200 btw sets.

I then decided against it, given my upcoming 5K. I decided to back off on the repeats by 100m each. This meant doing 2 x (22, 400, 300). I would nix the neg split part and just maintain pace. I'd retain the 2-min rest between efforts and shorten the rest between sets to 900m jog in 7:00.

Treating this as my last 5K workout of the season, a kind of moderate, transitional workout, I did not wish to push it. Thus, my goal was to run 32, 68, and and 49.5. 

Set 1: 33-low (16/17), 67-mid (16/33/50/67), 49-high (16/32/49)
Set 2: 32-low (15/16), 66-low (16/32/49/66), 49-low (16/32/49)  

I feel good!

Sat, 11/17

Did a 5.74M run in 40:00...about 6:58/mile pace.

M1: 7:24
M2: 7:06
M3: 6:52
M4: 6:48
M5: 6:48
M6: 6:45 pace

Fri, 11/16

Took off

Thurs, 11/15

30-min run was on the docket this morning. I did 4M in 29:24 (7:06/mile pace)

Wednesday, November 14, 2018

At least I got free chocolate milk and a frozen turkey for second place!

Wed, 11/14-

Did a 5.74M run in 39:40...about 6:55/mile pace.

M1: 7:25
M2: 7:05
M3: 6:51
M4: 6:48
M5: 6:40
M6: 6:40 pace

Tues, 11/13

On this cold, rainy, wintry day, I took a page out of Peter Brady's playbook with 12x400, assuming a 200m jog/rest equal in time as the 400m run. Peter and his friend ran these babies in 75 seconds. Running alone and being not as good as Peter, I set my target at 79...and thus my rest at about 80. Three weeks ago, I managed 80, 80, 81, 81, 81, 80, 79, 80, 79, 78, 78, 74

Today, in the cold rain I did 79, 79, 80, 79, 79, 79, 79, 78, 79, 78, 77, 72. I did better in the rain.


Mon, 11/12-took off

Sun, 11/11-

Ran the Somerset Turkey Trot at Colonial Park in Franklin Township. A couple hundred people competed on this brisk morning. 

After being gapped by about 20 meters over the first 100 meters, I would not recover. Over the first mile, the gap stood at about 40 meters. It opened to about 80 meters at about mile 2. By the time we reached the third mile, it stood at 150 meters. 

Mile 1: 5:43
Mile 2: 5:53
Mile 3: 6:00+

I finished up this long, 3.18M course in a disappointing 18:30. At least I got free chocolate milk and a frozen turkey for second place!

Friday, November 9, 2018

awfully sore

Fri, 11/9-

Another easy two-mile run...in 15:10. Back still a little sore.

Thurs, 11/8

Easy two-mile run...15:30. Back is really sore.

Wed, 11/7-

Joined the XC team for a workout. Got there late and had too short a warmup and stretch. The team's workout was two sets of 4x400, with 100-meter jog (about 45 seconds) between efforts and a 3:00 rest between sets. Their times seemed to range between 72-76

I joined them for the second set. Running at the rear of the pack, I managed 74, 73, 76, 75. My back was awfully sore on the third and fourth ones.

Tuesday, November 6, 2018

and back

Tues, 11/6-

Easy 30 min run to CVS and back. 29:50.   

Monday, November 5, 2018

Walk-backs

Mon, 11/5-

Scheduled was a 45-min easy run. I did my usual 5.72M route from the Y. I started at 7:45 pace, dropped it to 7:30 pace on the second mile, then hovered in the teens (7:15ish) for the rest of the run. I finished up in 42:05. About 7:22/mile pace.

Sun, 11/4-

Scheduled was a 45-min walk/run. I headed to Duke Island Park for this. I started at 7:52, went down to 7:45, dropped way down to 7:15 and maintained. The pace of the last mile for this easy run was sub-7:00. I covered 5.67M in 41:55, about 7:23/mile pace.

Sat, 11/3-

On tap today? 20x1 min running up a shallow hill, with a walk back down to origin as the recovery. I went to Colonial Park for this baby! I used the hill closest to the tennis course, switching the angle after each set of five. I covered .17M on the first effort. Efforts 2-5 covered .18M. Efforts 6-10 covered .19M. Efforts 11-15 went back and forth between .18M and .19M. Efforts 16-19 covered .20M, with the effort 20 reaching .21M in not 60 but 62 seconds. The walk-backs (which involved a little jogging) were 3:00.

Fri, 11/2-

Rest!

Thursday, November 1, 2018

loop around the park

Turs, 11/1-
Early this morn at Mountain Park I did 5x1000 with a 3:00 stationary rest after each effort. On this 50-degree day, I was glad it wasn't windy and thankful for the light that emerged by 6:45 AM.  

I warmed up 1.25M in 10:00, doing a full loop around the park. I stretched lightly.  

I ran with a goal of a 17:30 5K in mind. My runs were: 
3:30-17:35 pace
3:25-17:10 pace
3:28-17:15 pace
3:23-16:55 pace
3:15-16:15 pace

Tuesday, October 30, 2018

Wound up

Went to the track for...

On this cool morning,10 mins warm up – 10 x 200m with 200m walk/jog recovery– 10 min warm down.


My 200s were mostly in 35, although the first few were 38, 37, 36 and the last one was in 33s. I wound up jogging the 200m rest in 1:22-1:25, depending on the 200. Thus, I started a 200m every two minutes.  
0:00...:38
2:00...2:37
4:00...4:36
6:00...6:36
8:00...8:35
10:00...10:35
12:00...12:35
14:00...14:35
16:00...16:35
18:00...18:33

My 10-min warmup covered1.25M, as did my 10:00 cool down.

Monday, October 29, 2018

adjacent

Mon, 10/29-
Workout was 45-min run. Went 5.74M in 41:55.

Sun, 10/28-
Workout was 45-min while in Swarthmore. Went 5.7M in 43:00.

Sat, 10/27-
Five Parrish Hills (Swarthmore). .16M a pop...60 sec.
Three hills adjacent Sharples.

Fri, 10/26-30-min run

Thurs, 10/25-
Workout was 45-min run. Went 5.74M in 40:10.

Wed, 10/24-took off

Tuesday, October 23, 2018

runs were

Tues, 10/23-
Today at Mountain Park I did 5x1000 with a 3:00 stationary rest after each effort. I was glad it wasn't windy and thankful for the light that emerged by 6:45 AM.  

I warmed up 1.25M, doing a full loop around the park. I stretched lightly.  

I ran with a goal of a 17:30 5K in mind. My runs were: 
3:33-17:45 pace
3:30-17:30 pace
3:25-17:05 pace
3:25-17:05 pace
3:19-16:35 pace

This was an improvement over my most recent series of...

3:41-about 18:25 pace
3:37-about 18:05 pace
3:36-about 18:00 pace
3:36-about 18:00 pace
3:33-about 17:45 pace

I should have entered the workout with 18:00 pace in mind. 17:30 was perhaps too lofty this early in my training.

Mon-Easy 30 min (exactly) run to CVS and back.7:31, 7:17, 7:15, 7:10...29:14.

Sunday, October 21, 2018

dropped some wisdom!

Sun, 10/21-

On this super windy, 45-degee morning, I met up with Chuck K and Bruce at Germantown Academy, arriving late on account of (wait for it!) overseeing. We could have taken a page out of Peter Brady's playbook with 12x400, with a 200m jog/rest equal in time as the 400m run. But...we took mercy on ourselves, particularly since the wind was hellish. We did 6x400 with a 2:00 standing rest, followed by 3x200 with 2:30 walk-across-the-field rest. 


A little while ago, I did the 12x400 workout described above, with my marks at 80, 80, 81, 81, 81, 80, 79, 80, 79, 78, 78, and 74. 

Today we managed 79, 79, 78, 78, 76, 76. We then went on to run 34, 34, 34 (Bruce posted 32 seconds on the last one, despite being zonked.) 

We put on our parent hat at the coffee shop and dropped some wisdom!


Saturday, October 20, 2018

Workouts from Mark Williams and Mike Madsen-Facebook masters track retrieved sept 2 2018(2)

Mark Williams describing his 800m training on FB, Oct 6, 2018: Brandi here is a break down of what I do for my 800 training. I will break it down with base building and then the interval work with a few examples.

> During the fall up to December I focus on longer runs 3-5 miles with 2 weekly being hard runs. I will do 5k, 8k, and 10k race to help for my harder runs.

> Then in December I'll start with longer intervals here are a few examples of some workouts:
> 1. 2x1200 (@mile pace), 2x400 (@ 800 pace), 2x200 (@ 400 pace)
> 3-4 mins rest on 1200, 90sec rest on 400s, 30-60 rest on 200s

> 2. 3x1000 (@ mile pace), 1x500 (@800 pace), 2x300 (@ 400 pace)
> 3-4 mins rest on 1000, 90sec - 2 min rest on 500s, 60-90 sec rest on 300s

> 3. 5x1000 @ mile pace with 3 mins rest.

> Then mid to late season I keep the intervals shorter

> 1. 600, 500, 400, 300, 200, 100 with 2 mins rest starting at mile pace and getting progressively faster to finish at 400 pace.

> 2. 6x400 at mile pace with 1 minute rest.

> 3. 8x300 broken into 2 set of 4 with 1 min rest and 4 mins rest between sets. Starting at mile pace and getting progressively faster and finishing at 400 pace.

> The day after each workout I do at least a easy 3 mile recovery run. I generally only do 2 hard workouts a week. I also do my strength training on my easier running days. I also want to make note I'm not a high mileage runner. I'm generally 28-35 miles per week.

> This is what I find works for me. I hope this helps some. Any questions feel free to reach out.


The following was posted on Facebook by a mike madsen-masters track retrieved sept 2 2018 (could be helpful for me)

Final workouts before heading to Malaga:
Tuesday was 2 x 4 min at 5:30 mile pace with 1 min recovery then 3 x 3 min at about 78 sec quarters pace with 2 min recovery and then 4 x 1 min at 67-68 sec pace with 2 min recovery. I struggled a little with the transition to the faster paces as I think my legs were still tired from last week.

Saturday: final tune up before Worlds. 4 x mile with 90 sec rest on the track. Goal was to start out relatively comfortable and then drop my pace on each one to where the last was sort of fast. Goal was 5:45, 5:40, 5:35, 5:25. Again, my legs didn't have a ton of zip and I had some negative thoughts going through my head, but it's amazing how you can grind through a workout when you are in good shape. Actual splits 5:43, 5:37, 5:33, and 5:24. Went into the well a little bit on the last one, closing with a 78 sec quarter.

meaningful

Fri-took off. In Chicago.

Thurs-Up and down.

Started from the Y. A mile into the run (7:45), I moved into "up and down" mode.
1 min hard/1 min easy
2 min hard/2 min easy
3 min hard/3 min easy
4 min hard/4 min easy
5 min hard/5 min easy
and then back down...
By the time I reached the Y again (5.75M), I was 2:20 into my second "4 min hard". Finished up in 40:20. So, 1 mile warm up, 4.75 miles of up and down.

Next time I should start the hard 1 min from the Y, and even then 5.75M would not really be enough distance. I think I need about 7M or so for what should be 50 minutes of up and down running. Add a mile warm up and you have 8M.

Wed-Easy 30 min (exactly) run to CVS and back.

Tues-

On tap for this windy day was 6 x 2:00 at 5K goal pace with a 2-min jog recovery between efforts. My goal is sub 18:00, about 5:47 or less/mile.  At this pace, I should have covered about 550-560 meters per repeat. (42 seconds per 200 meters) The 550-560 distance is less meaningful for "sprinter-type" 5K runners like me. The 600-meter distance is perhaps more meaningful.

#1: 580 meters

#2: 575 meters  

#3: 580 

#4: 580

#5: 590  

#6: 590 

#7: 590 

#8: 600 meters in 1:56

I averaged about 5 meters more distance than the last time I did this workout.

Sunday, October 14, 2018

tough

Sun, 10-14-18-

Hills at Colonial Park. I tried a different slop this time, since the one I usually used was swarmed with people and dogs. Some kind of dog convention?

The slope (from the huge oak on the left of the tennis courts up to the pavilion) was .19/.20M. The first couple took me close to 70 seconds. After that, I was able to reach the distance (.19M) in between 60 and 62. My rest was 3:30 back down to the start.

Sat, 10-13-18-

Took off. Too busy. Board meeting.

Fri, 10-12-18-

Busy.

Thurs, 10-11-18

On this humid day, I did a tempo run using the extended route from the Y. Used the first two miles as warmup (15:20). Miles 3 (6:24), 4 (6:21), and 5 (6:00) were tough. 18:47.

Wednesday, October 10, 2018

these babies

Wed, 10-10-18-took off. Busy working in the AM. Tired, too.

Tues, 10-9-18-Grandma's bday!! I took a page out of Peter Brady's playbook with 12x400, with a 200m jog/rest equal in time as the 400m run. Peter and his friend ran these babies in 75 seconds. Running alone and being not as good as Peter, I set my target at 80...and thus my rest at 80.

80, 80, 81, 81, 81, 80, 79, 80, 79, 78, 78, 74

Mon, 10-8-18. Off from work. Went to the Canal for a 45-min run of 6M. (45:12; 7:32/mile pace)

Sunday, October 7, 2018

New path

Sun, 10/7-Went to Skillman Park for an 8-mile/60-min run. Like last week, I made use of the new path to the park entrance, and I also changed direction after each loop.

Mile 1: 8:06
Mile 2: 7:36
Miles 3-5: all around 7:15
Miles 6-7: 7:05
Mile 8: 6:53

Average mile pace for 8.00 miles in 58:30...7:18/mile pace.

Saturday, October 6, 2018

Now I just need to get greedy!

Sat, 10/6-Sean Hanna Foundation 5K at Duke Island Park.

https://runsignup.com/Race/Results/3861/#resultSetId-132249

On this misty, 60-degree day, I arrived at a bit after 9:00 for the 10:00 start, V with me. After I registered, we jogged 2.1M, completing the paved outer loop of the park (20:00). I then lubed up with Icy Hot and stretched pretty well. After shaking my legs out, I did two 30m pickups and was ready to go.

I chatted a bit at the line with another run, Brian Bumgarnes, and then we were off.

Brian and I ran side-by-side for the greater part of the first mile. When we reached the first bridge at about 2:45, I thought we were on pace to hit the mile mark in 5:30 or 5:40. I was surprised then to hit it at 5:50, at this point 15 meters behind Brian.

I did not panic, however. I just acknowledged that I was behind where I wanted to be. I was also determined to stay in contact with Brian. And that's what I did. As we moved through the wooded area, I kept him within reach. At one point he did extend his lead to about 25 meters, but I'd surge and shrink it to within 20 meters.

My Garmin watch told me that I ran my second mile in 5:55. I wanted to cut into Brian's lead, but he maintained, not faltering. With about a half-mile to go, I could feel I was getting closer. My third mile I ran in 5:52. I came within three seconds of catching Brian. I didn't push the last 60 seconds of the race I should have.

That said, I am glad I am making progress with my 18:17. Now I just need to get greedy!

Fri, 10/4-took off

Thursday, October 4, 2018

The usual

Thursday, 10/4-

The workout was supposed to be an easy 30 min run. I did my usual out and back run (YMCA to CVS and back). 4M in 28:52 (7:13/mile pace). I started at 7:35...then 7:16...then 7:08...then 6:53.

Wed, 10/3-took off. Tired.

Tues, 10/2-3x1200, 100m jog, then hard 400, followed by 300m jog.  
4:28 (60 sec/100m jog); 78
2:45/300m jog
4:23 ... 77
...
4:14...

Mon, 10/1The workout was supposed to be an easy 30 min run. I did my usual out and back run (YMCA to CVS and back). 4M in 29:24

Sunday, September 30, 2018


Tues--3x1200, 100m jog, then hard 400, followed by 300m jog.  

Wound up

Sun, 9/30-Went to Skillman Park for what I thought would be an 8-mile/60-min run. Instead, I wound up going 10.67 miles in 1:17:58. I made use of the new path to the park entrance, and I also changed direction after each loop.

Mile 1: 8:04
Mile 2: 7:37
Mile 3: 7:25
Miles 4-8: all around 7:16
Mile 9: 7:05
Mile 10: 6:53
Mile 11: 6:45 pace

Average mile pace for 10.67 miles...7:18.

Sat, 9/29-Went to Pingry at 7:00 for a workout of 3x1000 in 3K pace and 3x500 in a bit faster than 3K pace. 3K is typically about 20 seconds per mile faster than 5K pace. This means my 1000s should have been at about 5:25/5:30 pace. Rest period for the 1000s was a 200m walk/3:15; the rest for the 500s was a 100m walk back to the start/1:45.

1000s
effort 1: 3:25
effort 2: 3:24
effort 3: 3:16

500s
effort 1: 1:35
effort 2: 1:35
effort 3: 1:34

The 1000s really should have been in about 3:20 or better, and the 500s should have been in 1:30.

Fri, 9/28-took off


Thursday, September 27, 2018

Faster pace today: I love my new Garmin watch!

Sept 27, 2018

Was supposed to do a 45-min run. Ran my 5.75M route from the Y. It wound up being 5.73M today. 41:03 (6:59/M pace). Started at 7:39, then 7:19, then 7:11, then 7:05, then 6:55, then under...finished at 6:45 pace. Faster pace today: I love my new Garmin watch. For the past few weeks, I have been happy with the accurate, reliable, consistent measurements....

Wednesday, September 26, 2018

Even splits

Wed, 9/25/18-
6:15AM: Ran 4.01M in 29:29. 7:21/mile pace

Tues, 9/24/18
6:15 AM: 3 x 1600 at Pingry with a 200m slow jog (2:00) between each effort.

5:53
5:56
5:52 (even splits)

Monday, September 24, 2018

5K Masters Championships

Mon, 9/24/18-took day off. A bit tired from the drive to and from Buffalo.

Sun, 9/23/18-5K Masters Championships in Buffalo.

The race course was a double loop on a golf course. It turned out to be long at 3.21M. Several runners were talking about if, after looking at their watches following the race.

My thought was to try to run 3:40 per kilometer. I also thought I might run 6:00 at the mile and then increase my speed over miles 2 and 3. As it turns out, I hit mile 1 in 5:47, mile 2 in 6:01, and mile three in 6:11. I ran the final .21 in about 63 seconds. The 19:02 was disappointing, but it's something to work with. After all, it was 5:56 per mile over 3.21M.

Great time hanging out with my teammates. The drive up and back was made more bearable by Neill Clark, my co-pilot and roommate.

Sunday, September 23, 2018

Tapering for Buffalo

Sat, 9/21-took off. En route to Buffalo.

Fri, 9/20-On tap was an easy 30-minute run at 6:10AM. Ran from the Y to CVS and back. Turned around at 2M mark....Total of 4.01M in 29:05. (7:15/mile pace)

Thurs, 9/19-took off (tapering for Buffalo)

Wednesday, September 19, 2018

Skillman

Wed, 9/19-Went to Skillman Park for an easy 30-min run.

Covered 3.70M in 28:07 (7:36/M pace). Started at 8:06, then 7:36, then finished in the low 7:00s.

Tues, 9/18-

Went to the track for...
10 mins warm up – 10 x 200m with 200m walk/jog recovery– 10 min warm down.

My 200s were mostly in 35, although the last few were in 34s. Easy-peasy! Walked 100m in 1:30 and jogged 100m in 60 second, for a total rest of 2:30 on this early humid morning.

Mon, 9/17-

Was supposed to do a 45-min run. Ran my 5.75M route from the Y. 42:05 (7:19/M pace). Started at 7:35, then 7:20s..., then finished at 7:00-minute pace.

Monday, September 17, 2018

I felt pretty strong.

Sun, 9/16-

The workout was supposed to be 45 run/walk, so I ran some and walked some.

4.22M run at Duke Island Park in 32:08 (7:37/mile pace), followed by a 13 min walk.

Sat, 9/15-

20 x 1 minute on a shallow hill....

Made my way to Millstone, parked and jogged to Colonial Park for my warm up (1.47M in 11:45). The temp was in the mid-70s, with some humidity but not that much.

Starting at the portion of the sidewalk (that leads to the pavilion) closet to the park marker (near where the sidewalk intersects with the parking lot), I made my way up the stretch of glass to the tree line. My 60-sec runs ranged between .30km (300m) and .30km (315m). or about .19M, respectively. Per the instructions, I walked back down to the origin, for a generous rest of 3 minutes, 30 seconds.

This felt good. I felt pretty strong.

Friday, September 14, 2018

relaxed

Fri, 9/14-took off, per the plan

Thurs, 9/13-

I was supposed to do a 30-min run in the AM and one in the PM. I chose to do just the AM run. I followed my route from the YMCA to the CVS (actual corner, 2.04M) and back. The Garmin registered 4.07M...29:30. 7:15/mile run, last mile in a relaxed 6:55.

Wednesday, September 12, 2018

experienced some difficulties

Wed, 9/12/18

I was supposed to do an hourlong run, but I managed only 40-something minutes since I was running late and experienced some difficulties with my watch; I needed a few extra minutes to charge it.

I took the YMCA to East Amwell to South Triangle to Triangle to TMCA route. 5.75M in 43:00. 7:29/mile pace. Began at 8:00 pace and went progressively faster, with last mile in about 7:10.

Tues, 9/11/18

On tap today was 6 x 2:00 at 5K goal pace with a 2-min jog recovery between efforts. My goal is sub 18:00, about 5:47 or less/mile.  At this pace, I should have covered about 550-560 meters per repeat. (42 seconds per 200 meters)

#1: 570 meters

#2: 575 meters  

#3: 575 

#4: 575

#5: 580  

#6: 580 

#7: 590 

#8: 600 meters in 1:56

To keep myself honest, I used my new Garmin watch, which measured the distance run perfectly. Perhaps more importantly, I did not stop my watch after each rep. Instead I kept it going so that my two minutes of running and two minutes of rest were equal. Thus, I started each 600 run every four minutes: 0:00, 4:00, 8:00, 12:00, etc. 


Sunday, September 9, 2018

did the trick

Sept. 9, 2018-

On this soggy, cool day I scheduled myself for 15x1 min up a shallow hill; walk back down recovery. I went to the ridge at Colonial Park. 

I arrived at the Millstone entrance to D&R Canal State Park. It was still drizzling as I jogged 1.48M (12:45, or about 8:37 per mile pace) to the site (pavilion) in Colonial as my warmup.

Starting at the portion of the sidewalk (that leads to the pavilion) closet to the park marker (near where the sidewalk intersects with the parking lot), I made my way up the soggy stretch of glass to the tree line. My 60-sec runs ranged between .30km (300m) and .30km (310m). or about .19M. Per the instructions, I walked back down to the origin, for a generous rest of 3 minutes, 30 seconds (30 seconds less rest than last month's 10x1 min effort).

Now that I am blogging, I realized I may have run only 14 hills, not 15. I covered 5.36M of hills, including up and down. At .19M a stretch (or .38M per loop), the total humber of hills would be 14.

Hourlong workout.

Talk about swamp foot!

I cooled down the same way I warmed up...1.48M (11:15, or 7:56 per mile pace).

Moderate workout.

Sat, 9/8/18-

Went to my alma mater to join my daughter in competing in the Alumni vs. Students XC meet. The day was less humid but quite soggy. The temperature at meet time was about 65 degrees.

At about 25, there were fewer alums than expected.

The course was challenging and muddy! In fact, as soon as I started sloshing I realized this was going  to be more of tempo run. The hill coming up from Crum meadow was difficult (I know my first mile was about 6:20), but the left turn towards the overpass and the stretch past Dana, Hallowell, and Wharton towards Parrish took a lot out of me.

Mile two ended right before the tunnel, although the official marker (2.19) could be found right before entering the Crum again (probably for convenience?).

I finished up the 3.13M course in just under 20:00 in 19:59. At 6:23/mile, each mile was within five seconds of each other.

I had a good time after the race. Food (hoagies and pizza), folks (family, alums, current students), and fun (beer and recognitions) did the trick.






Thursday, September 6, 2018

I went for an avg

Fri, 9/7/18-took off

Thurs-9/6/18

route: from Y...to New Amwell...to Auten...to Amwell...to back to Y. 4.2 in 30:20. 7:13 pace.



Wed, 9/5/18

I had a 60-minute run scheduled for this humid morning. I arrived at Pingry at 6:30AM for this soggy effort. I'd use campus-side Mountain Park in Basking Ridge. The outer loop there is 1.27M. I went for an avg of 9:30 per loop.

.75M from athletic center entrance to walkway of park (6:00)...8:00/M pace
loop 1: 1.27M/2.02M...15:40 (9:40)....7:36/M pace
loop 2: 1.27M/3.29M...(9:30)...7:29/M pace 
loop 3: 1.27M/4.56M...(9:25)...7:25/M pace 
loop 4: 1.27M/5.83M...(9:25)...7:25/M pace
loop 5: 1.27M/7.1M  (9:15)... 7:17/M pace
.75M to the athletic center entrance...7.85M...57:45 (4:30)...6:00/M pace for last .75M

 7.85M in 57:45 exactly. 7:21/M pace

Tuesday, September 4, 2018

From the Facebook Vault

Here are a couple of workouts I'd love to try. Someone posted this set of final workouts before heading to Worlds in Malaga. It appears as originally written from the Facebook vault:

Tuesday was 2 x 4 min at 5:30 mile pace with 1 min recovery then 3 x 3 min at about 78 sec quarters pace with 2 min recovery and then 4 x 1 min at 67-68 sec pace with 2 min recovery. I struggled a little with the transition to the faster paces as I think my legs were still tired from last week.

Saturday: final tune up before Worlds. 4 x mile with 90 sec rest on the track. Goal was to start out relatively comfortable and then drop my pace on each one to where the last was sort of fast. Goal was 5:45, 5:40, 5:35, 5:25. Again, my legs didn't have a ton of zip and I had some negative thoughts going through my head, but it's amazing how you can grind through a workout when you are in good shape. Actual splits 5:43, 5:37, 5:33, and 5:24. Went into the well a little bit on the last one, closing with a 78 sec quarter.

It's hard to believe that Worlds are just around the corner. A little over a year ago, I started putting my plan together to start slowly building up in order to compete at 1500 to 5000 instead of 800/1500 that I had done previously. My hat goes off to those of you that can hammer fast reps to prepare for the 800, but I seemed to get injured doing that. So I'm feeling very fortunate to have found a training program that seems to work for me as I've been able to train all year with only a couple small hiccups along the way. This forum has been very helpful in keeping me motivated through the process and as a result I'm as fit as I've ever been in my masters career. Thank you. Steeple on the 7th, 5000 on the 12th and 1500 prelims on the 15th and hopefully 1500 finals on the 16th.

The pace was supposed to be 3K

Tues, 9/4-Made my way to Pingry's track on this early morning in 74-degree humid weather to do three (3) sets of four (4) 300s, with 100 meter jog recovery (1:00) between efforts and 3:00 between sets.  The pace was supposed to be 3K.  

Set 1: 57, 58, 58, 58 (5:15-:20/mile pace)
Set 2: 56, 57, 56, 56 (5:05-:15/mile pace)
Set 3: 53, 53, 54, 51 (4:35-4:45/mile pace)

October of last year...
Set 1: 66, 60, 60, 59 (5:18-:22/mile pace)
Set 2: 56, 56, 57, 56 (5:05-:15/mile pace)
Set 3: 53, 52, 51, 53 (4:35-4:45/mile pace)

Monday, September 3, 2018

Then ran some more

9/3-

Went to Duke Island Park with V today. Ran 1.47M with her, then walked .25M, then ran .5M, then walked .25M, then ran some more. As V made her way back to the car, I decided to run the rest of the loop at "easy 30-min run pace". I took the remaining 1.35 in 9:56, o5 7:21/mile pace.

Sunday, September 2, 2018

Felt like an easy 75 minutes

Sun, 9/2

Felt like an easy 75 minutes (Duke Island Park, low 70s, misty and rainy)

(@1.47M...11:40) during this initial stretch my pace was...7:56 pace
(@4.31M...33:40) from 1.47M to 4.31M my pace was...7:45 pace
(@5.78M...44:50) from 4.31M to 5.78M my pace was...7:36 pace
(@8.62M...64:45) from 5.78M to 8.62M my pace was...7:00 pace
(@10.11M...74:40) from 8.62M to 10.11M my pace was in 6:39, with 8.62M to 9.62M in 6:55 and the last .49M in 3:00)

10.11M in 74:40 (overall 7:23/mile pace)

Felt good!


Saturday, 9/1-Rest day

Friday, August 31, 2018

Up and down


Fri, 8/31-30 min easy. Went to the canal trail. 2.09M out in 15:45 (7:32); 2.09M back in 14:55 (7:08). Overall 7:20 pace

Thurs, 8/30-The planned workout was 10 min warm up, 20 min tempo at 10K pace, 10 min cool down.  I drove to Duke Island Park for this. I covered the full 5K route on the 20 min tempo. 6:26/mile pace.
 

Wed, 8/29-easy run...tried a new route: from Y...to New Amwell...to Auten...to Amwell...to back to Y. 4.2 in 30:50. 7:20 pace.

Tues, 8/28

I warmed up by running to Mountain Park (adjacent to Pingry) and then did "up and down the clock" pyramid: I ran 1 min fast/1 min slow, 2 min fast/2 min slow, 3 min fast/3 min slow, 4 min fast/4 min slow, 5 min fast/5 min slow,...and then back down again.  The run should have totaled 50 min, or about 7 miles.  On this very humid morning, I covered 6.83 miles in 49:00.  I reached the athletic center "early," on the fast 1 minute segment, not the slow one minute stretch.  My fast runs wound up being at 6:20 pace, while my slow runs averaged about 8:00 pace.  The total pace over the run was 7:10.

1.27M-loop 1
1.27M-loop 2
1.27M-loop 3
1.27M-loop 4
1.0M-partial/inner loop
.75M-back to athletic center

6.83M

Mon, 8/27-30 min easy

Ran from Y to CVS and back.I  started towards the far end of the YMCA's parking lot and made my way towards CVS. I covered the first mile in 7:40. I hit Beekman and Triangle (1.4M into the run) at 11:00. I figured I'd turn around at 2.04M, or 15:30 (7:36 per mile pace).  

On the way back, I hit Beekman and Triangle at 19:55 (2.6M). I kept an easy pace for the rest, finishing up the 4.08M run in 30:00, or 7:21/mile pace. (The 2.04 trek back was 14:30, or 7:06/mile pace.)

15:30 (7:36/M pace) out and 14:30 (7:06/M pace) back. 7:21 pace overall.

Sunday, August 26, 2018

hovering

Sun, 8/26-Today I was scheduled to do a 90-min run. I did most of it!

10.75M recovery run in a lazy, post-race time of 85:40, averaging just under 8:00 per mile (7:58).


Sat, 8/25

Competed in a sprint triathlon relay in Wildwood with Rob and his colleague Tom. Tom swam .25M, Rob biked 10M, and I ran the 5K. I arrived at Tom's house in Ocean City at 9:30 Friday evening. After only modest rest, we rose at about 4:00 AM, left at 4:20, and arrived in Wildwood at about 5:00. I registered and then we began to get race ready.

Lots of people. Festive atmosphere, especially for so early in the morning. As it turns out, there were about 1,500 competitors across several races, some at the same time, some staggered. The sprint triathlon relay was but one.

Tom got us an excellent start (I believe we were in second or third at the transition), and we just maintained our position among the 38 relay teams from there. After some confusion with our place, turns out we won in 1:01.18 and missed the course record by 14 seconds.

The 5K course was mostly on the beach. I tried to use the wet sand (the first 1200m probably) until it ran out. My 5K leg was pedestrian 20:56 (6:43 per mile, per the website. Seems it should be 6:44 per mile, but who's counting.). According to what Rob said, the tracker indicated I really picked things up on the stretch that was run on the boardwalk, maybe even hovering under 6:00.

Friday, August 24, 2018

Rest day

Friday, 8/23-Rest day

Thurs, 8/22-Went to the canal trail for a 30-min run. 4.0M in 30:00, 7:30/M. 15:30 down, 14:30 back.  Once I returned, I drove to Hillsborough HS and did 10x200 meters: 35, 35, 35, 35, 35, 34, 33, 32, 32, 30. 2:25/200m walk between each rep.

Wednesday, August 22, 2018

flimsy and dull

Wed, 8/22-

Today was supposed to be an easy 30-min run. I  started towards the far end of the YMCA's parking lot and made my way towards CVS. I covered the first mile in 7:40 but fell off that pace some. I hit Beekman and Triangle (1.4M into the run) at 11:00. I figured I'd turn around at 2.04M, or 15:30 (7:36 per mile pace).  

On the way back, I hit Beekman and Triangle at 20:05 (2.6M). I kept an easy pace for the rest, finishing up the 4.08M run in 30:10, or 7:24/mile pace. (The 2.04 trek back was 14:40, or 7:11/mile pace.)

15:30 (7:36/M pace) out and 14:40 (7:11/M pace) back. 7:24 pace overall.

My legs are feeling flimsy.

Tues, 8/21

The workout today was to run 10 min at 10k pace on a straight, uninterrupted path, take a 10-min break, then run back.  The idea was to try to reach or surpass the starting point.

Using the canal trail, I started at the bridge to Colonial Park covered 1.54M in the 10 minutes allotted.  The pace was 6:30/mile. With flimsy and dull legs, I tried not to press, as I wanted to stay within the 10k pace.

The route back felt harder, especially the middle.  I covered about 50 meters more than I had on the first run, for 1.57M (6:22/mile pace). 

Monday, August 20, 2018

My legs are feeling tired.

Aug 20, 2018-

Today was supposed to be an easy 30-min run. I  started towards the far end of the YMCA's parking lot and made my way towards CVS. I covered the first mile in 7:40 and continued with that pace. I hit Beekman and Triangle (1.4M into the run) at 10:55. I figured I'd turn around at 2.05M, or 15:30 into the run. I hit the 2.05M mark at 15:30 (7:34 per mile pace).  

On the way back, I hit Beekman and Triangle at 20:05 (2.6M). I kept an easy pace for the rest, finishing up the 4.10M run in 30:00, or 7:19/mile pace. (The 2.05 trek back was 14:30, or 7:04/mile pace)


My legs are feeling tired.

Sunday, August 19, 2018

90 minutes alas!

Sat, 8/19-Scheduled for today was a steady 90-minute run. I went to Duke Island Park for this. I figured I'd do five loops, and complete the full 5K on the fifth lap. To keep things less monotonous, I'd change directions of the loop after each one. I started and finished in the clockwise (regular) direction.

loop 1: 17:00 (slow first mile in 8:10)...2.11M
loop 2: 33:15...4.22M
loop 3: 49:20...6.33M
loop 4: 55:25 (hit 1:21:00 with a mile to go)...8.44M
loop 5: the 5K+ course (3.16M)...11.6M
Finished: 1:27:55 (last mile 6:55)

But, oops, that was not 90 minutes!

Realizing that I should run the entire 90 minutes, I kept going and covered an additional .37M.

11.97M in 1:30:00, or 90 minutes alas! 7:31/M pace

After a slow first mile of 8:10, I got into a groove and kept a steady pace. My early miles were about 7:40, my middle miles were 7:30, and my last miles were 7:20 (and 6:55 for the last one).

Fri, 8/18-Returned later than expected from Myrtle Beach on account of annoyances at the baggage pickup. By the time we arrived home, it was starting to get dark and gloomy. I realized that my hills workout was not to be. I'd have gotten to Colonial Park by 7:30 or so, only to warm up and start my hourlong workout at 7:45 at the earliest. It'd been rather dark by the time I finished. Moreover, it had started to rain by 7:30 any way. Bummed!