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.  

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

Monday, October 29, 2018


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.


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.


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


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-


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.


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

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