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!

Thursday, August 16, 2018

Myrtle Beach

Sat, 8/18-Holding off on my workout until we return to NJ.

Fri, 8/17-

Ran 4.0M in 30:00, exactly what the regimen ordered.

Went from hotel down two miles a little past 38th street and Ocean Blvd and turned back around. I turned around at 15:30 (7:45/mi pace), figuring I'd run 14:30 (7:15/mi pace) on the way back. 7:30/mi pace overall. Warm!

The workout also called for 10x200 (2 min rest between reps). After a three minute stretching session, I walked down Ocean Blvd in search of a safe stretch of road/sidewalk/grass. I marked off in my mind 200 meters based on my first rep. (Turns out it was 210 meters. Not a bad estimator I am!) At somewhere between 34 and 37 seconds, my reps of 210 meters weren't supposed to be all out, just more of a stride. Shave off two seconds for the extra 10 meters and you'll get 32 (-35). Take off another two seconds for the course and heavy flats and you'll get 30 (-33). In other words, I was putting for 30-33 second 200s efforts. Not bad for today.

Thurs, 8/16-Myrtle Beach.

Ran 3.92M in 29:30, for what was supposed to be an easy 30-min run.

Went from hotel down nearly two miles (1.96M, turns out) on to 38th street and Ocean Blvd and turned back around. I turned around at 15:20 (7:49/mi pace), figuring I'd run 14:40 on the way back. Turns out I ran 14:10 (7:13/mi pace). 7:31 pace overall.

Wed, 8/15-

Went to Canal trail with DJ for an easy 30 min. Because we were moving at a pedestrian pace and wound up bumping into one of my colleagues, the run took much longer than it should have. 4.25 in 38:00.

Tuesday, August 14, 2018

perhaps too lofty this early in my training.

Tues, 8/14-

Today at the canal park trail I did 5x1000 with a 3:00 stationary rest after each. (I went to Hillsborough HS track, but it was overrun with preseason athletics activities.)

At canal, I marked the distance was from the parking lot gate until 50 meters beyond the footbridge (that goes to Colonial Park) as my stretch of 1K. I warmed up on the other side of the trail.

My goal was 17:30 5K in mind. It was tough, though, as this mean 3:30 per repeat. My runs were a heap slower, but that's okay: 3:41, 3:37, 3:37, 3:36, 3:33. 

3:41-about 18:25 pace
3:37-about 18:05 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.

Monday, August 13, 2018

Too humid!

August 13, 2018

This morning's workout was supposed to be an easy 30-minute run. In checking my blog and other sources, I think my easy runs have been too, well, easy. Seems they should be at somewhere between 7:15 and 7:30 pace. I have been hovering between 7:40 and 8:00, one time running over 8:30!

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 11:00. I figured I'd turn around 15:15 into the run. I hit the 2.0M mark at 15:15 (7:37 per mile pace).  

On the way back, I hit Beekman and Triangle at 19:40 (2.6M). I kept an easy pace for the rest, finishing up the 4.0M run in 29:48, or 7:27/mile pace. 

15:15 (7:37/M pace) out and 14:33 (7:17/M pace) back. 

Too humid!
http://www.glrr.net/images/track/PacingCharts/PaceChart.pdf

Sunday, August 12, 2018

I guess this means I did my 75-minute run in 72-and-a-half!

Sun, 8/12

After driving from NJ to north of the Poconos and back (5 hours+!), I went on a long run. And boy was it humid enough again. Unlike my foolishness last week in which I neglected to fuel appropriately, I was pretty prepared for today's run.

I went to Duke Island Park for 4 loops (2.11M each) around the park, with the fourth loop being the 5K course. This would be 9.48M.

Mile 1: 8:00
End of first loop (2.11M): 16:50
first mile after first loop: 7:50 (24:40)
End of second loop (4:22M): 33:10 (16:20 2.11M)
first mile after second loop: 40:50 (7:40)
End of third loop: --
first mile after this loop: --
The time read 1:05:10 with 1 mile to go
Finished up in 1:12:30 (last mile run in 7:20)

9.48M in 1:12:30. Pace: 7:39/mile

I was supposed to run for 75 minutes.  I guess this means I did my 75-minute run in 72-and-a-half!


Saturday, August 11, 2018

Talk about swamp foot!

Aug 11, 2018-

On this soggy, humid day I was scheduled to do 10x1 min up a shallow hill; walk back down recovery. I went back and forth about the venue: the foot of Sourland Mountains, the ridge at Colonial Park, or the front stretch at Deer Path Park in Flemington. I decided on Colonial, thinking the more familiar venue would be better today, particularly since there was heavy thunder and lightning this morning. 

I arrived at the Millstone entrance to D&R Canal State Park as the rain mostly subsided. It was still drizzling as I jogged 1.52M (12:45, or 8:23 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 .31km (310m) and .32km (320m). or .20M. Per the instructions, I walked back down to the origin, for a generous rest of four (4) minutes. 

Ten of these babies felt okay, although I was not a fan of all the animal crap I encountered in the soggy grass. Talk about swamp foot!

I cooled down the same way I warmed up...1.52M (12:55, or 8:30 per mile pace).

Moderate workout.


Friday, August 10, 2018

Rerun

August 10, 2018-

A rerun of yesterday's, the workout was supposed to be an easy 30-minute 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 7:50 and continued with that pace. I hit Beekman and Triangle (1.4M into the run) at 11:05. I figured I'd turn around 15:30 into the run. I hit the 2.0M mark at 15:30 (7:45 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 4.0M run in 30:15, or 7:34/mile pace. 15:30 (7:45/M pace) out and 14:45 (7:22/M pace) back. 

Thursday, August 9, 2018

For perspective

Thurs, 8/9-

Workout was supposed to be an easy 30-minute 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 7:50 and continued with that pace. I hit Beekman and Triangle (1.4M into the run) at 11:10. I figured I'd turn around 15:30 into the run. I was 1.97M at 15:30 (7:52 per mile pace). For perspective, the CVS corner is at 2.04M.

On the way back, I hit Beekman and Triangle at 19:50 (2.54M). I kept an easy pace for the rest, finishing up the 3.94M run in 30:30, or 7:44/mile pace. 15:30 (7:52/M pace) out and 15:00 (7:37/M pace) back. 

Wednesday, August 8, 2018

Five would be a little less tedious.

Wed, 8/8/18

I had a 60-minute run scheduled for this humid morning. I arrived at Pingry at 7:00AM for this soggy effort. I'd use campus-side Mountain Park in Basking Ridge. The outer loop there is 1.27M. At an avg of 10:00 per loop, I my initial plan was to cover six (6) loops, 7.62M, in 60:00...for 7:52 per mile.

 I instead decided to start my run from the campus athletic center and head to the park (.75M-6 min) for 5 loops (6.35M-- 50 min) rather than 6. Five would be a little less tedious than six. I'd cap off the run with a trek back to the campus athletic center (.75M-5 min) 


.75M from athletic center entrance to walkway of park (6:05)...8:07/M pace
loop 1: 1.27M/2.02M...16:10 (10:05)...7:56/M pace
loop 2: 1.27M/3.29M...26:05 (9:55)...7:49/M pace
loop 3: 1.27M/4.56M...35:55 (9:50)...7:45/M pace
loop 4: 1.27M/5.83M...45:35 (9:40)...7:37/M pace
loop 5: 1.27M/7.1M 55:05 (9:30)...7:29/M pace
.75M to the athletic center entrance...7.85M...60:00 (4:55)...6:33/M pace

 7.85M in 60:00 exactly. 7:38/M pace

Next few days:

Thurs-30 min easy (park or YMCA neighborhood)

Fri-30 min easy (park or YMCA neighborhood)

Sat-10x1 min up a shallow hill; walk back down recovery

Sun-75 min steady (Duke Island)

Mon-30 min easy

Tues-5x10000 at 5K pace (3:35 or better, with the 200s being between 40 and 43); 3 min recovery between each effort.


Tuesday, August 7, 2018

This humidity is for the...rain!

Tues, 8/7

My early AM workout at Pingry today was supposed to be 3 x 1 mile at 5K pace with a 3:00 stationary rest between efforts, per my workout regime. I assume the 5K pace means date pace, not goal pace.

I felt okay during the warmup. My runs, though not fast, were not: 
6:01 (39, 82, 2:52, 4:27, 6:01)
6:03 (41, 84, 2:57, 4:31, 6:03)
6:00 (42, 85, 2:59, 4:31, 6:00)

This humidity is for the...rain! 

I have 60 minute run tomorrow. I may go to Mountain Park in Basking Ridge. The outer loop there is 1.27M. At an avg of 10:00 per loop, I could cover 7.62M in 60:00...for 7:52 per mile.

loop 1: 10:25
loop 2: 10:15
loop 3: 10:05
loop 4: 9:55
loop 5: 9:45
loop 6: 9:35

OR

loop 1: 10:10
loop 2: 10:05
loop 3: 10:00
loop 4: 9:55
loop 5: 9:50
loop 6: 9:45

OR

run from the campus athletic center to park (.75M-6 min)
5 loops around campus (6.35M-- 50 min)
run back to the campus athletic center (.75M-5 min) 

Monday, August 6, 2018

Inside the training log of a 16:45 runner.

Taken From:

https://www.reddit.com/r/running/comments/51and2/inside_the_training_log_of_a_1645_runner/

Inside the training log of a 16:45 runner.

First post. Maybe a few other runners can shed some light on, comment on, or learn from this. I'm in my 30's and I've been running higher mileage (55-60 mpw) for about 2 years and managed to hit some 17:3X times in the 5K. However, in the local running scene I'm always getting beat by this guy in my age group (35-39) who runs anywhere from 16:20-16:50. I've tried to stay on his shoulder during some races and he always pulls away. Getting fed up with losing, I stalked the web and was able to find his running log to see what he was doing that was giving him the edge over me.
Here is what his plan looks like. Mileage varies on some weeks but he's pretty consistent and follows a strict regimen. He also only runs 40-50 miles per week!
Monday: 4 to 5.5 miles at 8:00 to 8:30 pace. This seems to be his recovery day after long runs.
Tuesday. 2 mile warm up, 6-7x1000 at 5:26 pace, 1 mile cool down. Other weeks it's 3x1 mile at 5K pace (w/ 90 second standing recoveries). Sometimes he's doing a hard 3.5 mile tempo at 5:55 pace. Regardless, these are all vomit-inducing, difficult workouts.
Wednesday. 8-10 miles at 7:20-7:40 pace.
Thursday: 6-8 miles at 6:20-6:30 pace. He calls these "uptempo".
Friday: 2 mile warm up, 10 minutes of hill repeats, 1 mile cool down. Other weeks it's something like Daniel's 800-meter runner workout. An example of this was 600m-400m-200m (x 3) at mile pace. Some of his 200's were anywhere from 32 to 28 seconds!
Saturday: Off
Sunday: 10-17 mile long run. Some of shorter long runs were at 7:20 pace and dropped down to 6:50 for the last two miles, while a few of the 17 mile runs were done at 8:00-8:10 pace. Hmmm.
The differences between him and I was the amount of quality he put into each week. I rarely run more than one hard workout per week, and he does 3. I'm never covering more than 12 miles on my long run and he's doing 17. While my overall mileage is usually more, he's cutting out a lot of the junk mileage I do and using his time off as recovery. I'm also feeling that he has more innate ability than I do.
Anyways, I just thought I'd shed some light on mileage and training and what works for some people. Opinions or quality vs. quantity are welcome.

I made a mistake, though, and paid for it

Mon, 8/6

Today was supposed to be an easy 30-min run. For a change in scenery, I went to Woodfield Park (on Amwell Rd, Hillsborough) for my duty. I wound up doing 4 loops, each .65M; a fifth loop was in a figure 8, which was .79M.

Loop 1: 5:55
Loop 2: 11:45
Loop 3: 17:30
Loop 4: 23:10
Finished up in 29:50 (total 3.39M, 8:48/mile pace)

On tap for tomorrow: 3x1 mile at 5K pace. The workout does not specify rest time. I think I'll go with 3 minutes, per Competitor Running http://running.competitor.com/2016/01/training/workout-week-mile-repeats_115610
(Mid-August 2017 I did a solo 6:08, 6:08, and 5:57.  The average of my 200m slow jog-rest was 1:55.)

Sun, 8/5

On this humid morning, I had a 75:00 run scheduled. I went to Duke Island Park for 4 loops (2.11M each) around the park, with the fourth loop being the 5K course. This would be 9.48M.

Mile 1: 8:15
End of first loop (2.11M): 17:05
first mile after first loop: 7:50 (24:55)
End of second loop (4:22M): 33:30 (16:25 2.11)
first mile after second loop: ---
End of third loop: 49:50
first mile after this loop: --
The time read 1:06:30 with 1 mile to go
Finished up in 1:14:00 (last mile run in 7:30)

9.48M in 1:14:00. Pace: 7:48/mile

I made a mistake, though, and paid for it: I ran this on an empty stomach. I didn't mean to, but I forgot to eat.