put in some work

Sun, 9/29-Met up with Bruce, Rob, and Chuck S. at GA. Bruce, Rob and I put in some work, while Chuck did his own thing (10x800!).

We did 2x300, 2x200, and 2x150. The goal pace for the 300s was 17s/100 for 51. Goal for the 200s was 16s/100 for 32. Goal for the 150s was 15s/100 for 22.5. We would take 3:00 between efforts and 4:00 between the first and second sets.

We got off to a conservative start with the first 300, in 53.xx. The second 300 was better, in 49.xx. The average of the two tries, 51, would have to do.

The 200s were 31.7 and 31.4.

The 150s were 21.8 and 21.7.


Sat, 9/28-Went to Skillman for a 5M+ run. Cut it short at 4.25M when my lower left quad cramped up. Started at 7:50-something pace, then dropped to 7:40-something, then 7:30, then 7:20, then 7:10s before stopping.

Fri, 9/27-took off

Thurs, 9/26-Went to campus early for my first 5K track workout. Did 8x300 (2 x (4 x 300)), taking 1:30 between efforts and 2:30 between sets. Goal pace was 57 seconds, or 19 sec per 100. I hit 57s for the first set, 55 for the first three of the second set, and 49 for the last effort. Then, I made my way to the weight room for a little work.

Setting

Wed, 9/25/19-

5.75M in 43:50
7:50-something
7:50-something
7:40-seomthing
7:30-something
7:20-something
7:00

Tues, 9/24/19-
Treadmill 800s.

4 x (800 + 3:00 rest). Setting 10.2. .5M in 2:58-3:00.

Monday, 9/23/19-

4.95M at 5:45AM in 37:50.

That isn't bad

9/22/19-Recovery run at Duke Island Park (w/V).
7:58, 7:30-something, 7:20-something, 7:00-teens, 7:00, sub 7:00 last .25M.
5.25M in 38:50.

9/21/19-
Park Run.
Went out with the leader, hitting 6:13 at the first mile. Trailed by five meters. Approaching the turnaround point, I could sense that the leader was beginning to slow some. So, I went by him immediately after the turnaround point. At the two-mile point, my watch read 6:30-something mile. oh smack! I had fallen off pace. I started to pick it up, eventually covering the third mile in 6:00. Finished up in 19:20. Considering I haven't been on the track or done more than 25 miles in a week, I guess that isn't bad.

Ended

9/20/19-took off

9/19/19-5.6M in the early AM (42:50)

9/18/19-4 x (7:00 on treadmill + 3:00 stretch/lift)
.88M
.94M
1.0M
ended with a 6:25 mile

Trying to keep myself going

9/17/19-

5.76M ("new" route around Y neighborhood)...43:35

9/16/19-

took off

9/15/19-Went to Skillman. 5.12M in 38:35

9/14/19-Alumni race at Swarthmore. Thought, L-O-N-G course (3.25) in 21:45.

9/13/19-took off

9/12/19-4M

9/11/19-took off

9/10/19-YMCA (3x1 mile + 4:00 lift)

9/9/19-5.75M in 44:10

Tougher

Tues, 8/3/19-Went to Y at 5:55AM and did...

mile warm up in 8:00
stretched for 4:00
Then did 4 x (.75M + 4:00 lift/stretch). The .75M runs were increasingly "fast." At speeds of 8.6, 9.1, 9.6, and 10.1 respectively, my times were 5:13, 4:58, 4:43, 4:28. This was tougher than it should have been.

ParkRun for first time

Sun, 9/1-Went to Skillman Park with V. Did 5.3M in 41:10

Sat, 8/31-Did ParkRun for second time. Arrived at 8:25. Parked near rose garden. Warmed up 1.25M. Applied Icy Hot! Stretched. Used my massage gun! Made my way to the Delaware Raritan Canal area. Unlike last week when I found myself alone after a half-mile, today there were four runners ahead of me. Pace check over first few minutes: 6:15! Well before the mile mark, I had passed the guy in third place. I reached the mile mark in 6:35. The two guys were about 50-60m in front of me by now. I reached the turnaround point at about 10:00/10:05. The runner in first was now 75m-100m ahead, while the guy in second maintained his 50-60m lead over me. A minute after the turnaround point, I could feel myself gaining on the guy in second. By the mile two mark, I had made contact and pushed past him. Mile 2: 6:30. It was onto the first guy. Over mile three, I was reeling him in, meter by meter. By the time I reached the spillway, I had made up nearly all the distance. In fact, I pulled even with him over the cobblestones, but then he surged. I did not respond, trying to decide if I had it in me. I hung back, partly because my drive was waning some, partly because I didn't want to seem too "competitive." I looked down at my watch and saw 19:00. I decided I wanted this unconditioned body to break 20:00. I pulled nearly even again as we approached the bridge. A swift move by the leader made the difference as he finished up five to seven meters ahead of me.  19:59 on me.

Fri, 8/30-took off

Thurs, 8/29-new route 5.75M in 43:25

Wed, 8/28-new route in reverse 5.75M in 44:20

Tues, 8/27-regular 5.72M

Mon, 8/26-4M

Sun, 8/25-5.65M Skillman

Sat, 8/24-Did ParkRun for first time. Goal was to find a pace, hold, and drop it lower if I felt good. This worked well since I found myself solo a few minutes into the race.
Mile 1: 7:02
Mile 2: 6:45
Mile 3: 6:15
.1M: 35s
3.1M/5K: 20:37

Fri, 8/23-took off