Tuesday, December 29, 2020

biked mile

12/29/20-Went to Y with V. Ran mile in 7:55, stretched in 4:00, ran mile in 7:25, lifted for 4:00, ran mile in 7:00, lifted for 4:00, biked mile in 4:00, stretched in 4:00.

12/28/20-Went to Y. Ran mile in 7:55, stretched in 4:00, ran mile in 7:25, lifted for 4:00, biked mile in 4:15, lifted for 4:00.

12/27/20-Ran on trail....4.25M in 33:30.

Saturday, December 26, 2020

Crunching

12/26/20-Went to the trail...again, this time for five miles in 29-degree weather. (38:30) 8:35, 8:00, 7:40, 7:20, 6:55

12/25/20-Christmas Day! Took off.

12/24/20-Christmas Eve! Drove to the trail. Running late, I did only 3.4M in 26:20 in the still-present snow.

12/23/20-Drove to the trail and did 4.25 in 33:30 in the half-melted crunching snow.

 

Tuesday, December 22, 2020

Realistically

Tues, 12/22-Went to Y w/ V. Ran 4M around area in 29:30. Did some lifting in Y.

Mon, 12/21-Went to Y with V. Did 4 x (mile + 4:00 stretch/lift). 7:55, 7:25, 7:20, 6:35

Sun, 12/20-After running a couple of errands, I headed to Y. Arrived at exactly 1:00, only yo be told the wellness center closes at 1:00. COVID. Argh. Wound up taking off.

Sat, 12/19-took off; working on stairs.

Fri, 12/18-took off

Thurs, 12/17-Went to Y w/ V. Ran 4M around the area in 29:35. Did some lifting in Y.

Wed, 12/16-took off

Tues, 12/15-4M at Mountainview. 30:10.

Mon, 12/14-took off

Sun, 12/13-Went to campus for 8x300. 

Instead of 8 x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63, I did 8x300. On account of my fitness, realistically, the slower ones were supposed to be in 52; the faster ones were supposed to be in 48. (This places me at about 70-sec and 65-sec pace, per the original workout. I'd like to be able to do 52 and 47.) I'd take exactly 2:00 between repeats.

#1-52-mid

#2-49-high
#3-52-low
#4-52-mid
#5-49-low
#6-51-high
#7-52-low
#8-48-high

Sat, 12/12-Went for a 3.25M run with V at Mountainview.

Fri, 12/11-Don't remember!

Thursday, December 10, 2020

Slick

Thurs, 12/10-Went to campus for a workout, but the track was too slick after yesterday's snow. I wound up running through campus and a couple of times around Mountain Park. Total: 4-4.25M in 33:00.

Wed, 12/9-Went to the Y and did: 7:55 mile, 4:00 stretch, 7:00 .9M, 4:00 lift, 6:30 .85M, 4:00 lift.

Tues, 12/8-took off; too much work

Mon, 12/7-Went to Mountainview Park and did 4M in 29:30.

Monday, December 7, 2020

Remaining miles

Sun, 12/6-took off. Back hurting. Hamstring sore. Working on house project.

Sat, 12/5-took off. Back hurting. Working on house project. Waiting for delivery and workers.

Fri, 12/4-Went to Y. Ran around area...4M in 29:40. Lifted.

Thurs, 12/3-Met up with Tim Lear on campus at 6:50AM. East 4.6M. First mile in 8:35. Remaining miles in the 7:50s.

Wednesday, December 2, 2020

Felt slow!!!

Wed, 12/2/20-

Went to Pingry for some 150s. Did 9 with 3:00 break. Felt slow!!!

23-high, 24-low, 24-high

23-mid, 23-low, 22-high

21-high, 21-mid, 21-mid


Tues, 12/1/20-took off


Mon, 11/30/20-Went to Mountainview Park. Did 4.75M in 36:00

Sunday, November 29, 2020

Target

11/29/20-

Went to campus for 8x200. Target 30' on 3 min rest.

30-mid, 30-low, 30-high, 30-mid, 30-low, 30-low, 30-low, 29-high 


11/28/20-

Ran 4.25M on the rail with V. 43:20.


11/27/20-

Went to Mointainview Park. Did 5M in 36:36 (8:10, 7:40, 7:10, 7:00, 6:36).


Thursday, November 26, 2020

Tackling each

 Thurs, 11/26-Thanksgiving Day!


Wed, 11/25-took off


Tues, 11/24-Drove to Y. Did 4M in 30:00. Lifted some.


Mon, 11/23-Went to Mountainview Park for a run. Too windy. ARGH! Did 2.25M in 18:00.


Sun, 11/22-Met up with the crew at GA. Did 2x300, 2x200, and 2x150. Goal paces: 48/49, 30/31, 21/22.

Actuals: 48-mid, 47-low; 30-mid, 30-mid, 21-mid, 20-mid. Rest between efforts was 4:00. 

(John D'Anjou and Ricky Goetell ran the 300s in 44! John would be fine through the 200s, Ricky not so much. Both pulled back on the 150s. John Curtis ran 46 or so for the 300s. He pulled back on in the 200s and skipped the 150s, having run 1000 meters. Andrew Albright surprised himself, as did Bonnie. Wayne did the 150s with us, tackling each in 19.xx! 

Saturday, November 21, 2020

I stopped

Sat, 11/21-

Ran 5M on the trail...without V.

8:40, 8:10, 7:40, 7:10, 6:40

38:20


Fri, 11/20-took off


Thur, 11/19-ran 4M around the Y's neighborhood (29:30) + lifted some


Wed, 11/18-went to campus early in the AM for some 200s in windy 30-degree weather. How disappointing! I took just 2:30 between efforts. Given how I was feeling, I stopped at 6. 32-mid, 32-mid, 32-low, 31-high, 31-mid, 30-mid


Tues, 11/17-took off


Mon, 11/16-ran 5M at Mountainview Park. 36:50


Sun, 11/15-took off


Sat, 11/14-ran at Duke Island Park with V. 10:40, 10:15, 10:20, 10:10...


Fri, 11/13-ran 5M at Mountainview Park



Wednesday, November 11, 2020

Normal

Wed, 11/11/20-Went to campus for a workout on this 60-degree morning. Settled on eight (8), w/ 3:00 rest.

30-high, 30-low, 30-low, 29-high, 30-mid, 30-low, 30-low, 28-mid.

Tues, 11/10-took off

Went to Mountainview Park for a 5-miler...of my normal route. 37:15.

Sunday, November 8, 2020

Reverse director

Sun, 11/8-Met up several of the guys at Germantown Academy for some 200s. Settled on seven (7), running them with John C. (6), Chuck K. (first 4), and Wayne (last one).  Several other teammates were there, and they did their own thing. 

31-low, 31-mid, 30-low, 29-high, 29-high, 28-mid, 27-high


Sat, 11/7-Ran 3.5M with V in 35:30.


Fri, 11/6-Ran the XC course with Tim in the afternoon of this inservice day. 24:20.


Thurs, 11/5-Parked at the Y and ran around the neighborhood (4M in 29:50), before heading into the Y to lift


Wed, 11/4-took off


Tues, 11/3-Went to Mountainview Park for a 5-miler...in reverse direction of my normal route. 36:40




Monday, November 2, 2020

Did four

11/2-Went to Mountainview Park on this windy day for a 5-miler.

8:05, 7:35, 7:25, 7:05, 6:55

37:05


11/1-

Went to GA for 8x200 with 3-min/200m walk break with Wayne (who did four).

I hit 30-mid, 30-low, 30-low, 30-low, 29-high, 29-high, 29-high, 28-low


10/31-

Ran with V on the trail. We covered 4.25M in 43:15, V's best. 10:45, 10:15, 10:20, 9:55, ....


10/30-

Duke Island Park...5M...36:00+


Thursday, October 29, 2020

Dark, dampness

Thurs, 10/29-

Took off. Too much to do.

 

Wed, 10/28-

Went to campus for 8x200 with 3-min/200m walk break in the dark, dampness of 6:30AM. Goal was 31 sec.

I hit 30-mid, 30-low, 30-low, 30-low, 30-low, 30-low, 29-high, 28-high


Tues, 10/27-

For the first time in months, I parked at the Y, ran 4M around the area (to CVS and back), and stretched/lifted for 15 min afterwards. 4M run at 6:00AM was 29:55 (8:00, 7:35, 7:15, 7:05).


Mon, 10/26-

Went to Mountainview Park. Running late, I committed to only 4M. (8:00, 7:35, 7:10, 6:50). 29:35

Sunday, October 25, 2020

assuming

 Sun, 10/25-

Went to campus for a track workout, assuming we were on for GA. Turns out a few distance guys showed up. 

Inspired by John D'Anjou's 4x400 in 68 sec with a 3-min rest followed by 4x200 in 28 sec with a 2-min rest, I went for 4x300 in 48 with a 3-min rest followed by 30 sec with a 2-min rest. I went 49-mid, 48-mid, 47-high, 48-low. I then went 30-flat, 30-mid, 30-low, 30-flat.

I then took a work-related conference call in my office.

Sat, 10/24-

Went to Duke Island Park for a run with V. We did 4.98M in 52:15.

11:00

10:15

10:20

10:45

9:55

Fri, 10/23-

Went to Mountainview Park at 6AM for a 4.7M run. 34:00

Thurs, 10/22

Went to the Y. Some lifting, some running. Not much.

Wed, 10/21

Went to campus for a workout of 8x150s with a 2:30 rest. 


Tuesday, October 20, 2020

Cannot recall

 10/20/20-

After going to Skillman and trying to get in a run, I turned around and headed to the Y; it was far too dark and foggy, even with a headlamp and lighted vest. I arrived at the Y at 6:10, leaving me only about 30 minutes for a workout. After being interrupted by a gym enthusiast, I lost some time. I managed .8M at about 7:30 pace, 4:00 of lifting; .8M at about 7:00 pace, 4:00 of lifting, and .5M at faster than 6:00/mile pace.


10/19/20-

Went to Mountainview Park for 5M in 37:50.


10/18/20

Went to GA. Met up with Chuck K, Chuck S, John D'Anjou, Bruce, and newcomer Leroy Miles. We did 2x300, 2x200, 2x150. 4:00 rest for the 300s, 3:00 rest for 200s, 2:00 rest for 150s. 

49, 48

30, 30

21, 21


10/17/20-

Ran 3M with V. (10:48, 10: 15, 10:02)


10/16/20-

cannot recall


10/15/20

cannot recall


10/14/20

Went to campus for a workout. Did 6x200 in 31/32.



Tuesday, October 13, 2020

even with the mask.

 10/13/20

Went to the Y for a 60-min workout of 5 x (1 mile + lift/stretch).

mile 1: 7:55

mile 2: 7:40

mile 3: 7:20

mile 4: 7:05

mile 5: running late; did only .5M (3:05)

Felt good, even with the mask.

Monday, October 12, 2020

slept my run (time) away.

Mon, 10/12-

Ran on the trail on this rainy, windy, residue-from-the-hurricane-points-South at 10:30 this morning. Crossed over the bridge and ran the loop near the park structures and garden, then returned to the trial. The trail was full of puddles! All told, I managed 4.85M in 36:35. 8:40, 7:45, 7:35, 7:00, 5:35 (.85M)

Sun, 10/11

Met up with the guys (Chuck K, Chuck S, Wayne, Bruce, Bob) at GA. Chuck K, Wayne, Bruce, and I did some repeats. They scheduled for 6x200 in 31/32, and I was slated for 6x300 in 48/49, running the first 200 with them. They'd take 3:30 rest (200m walk), and I'd use about 3:15. 

effort 1: 32 for Wayne, with Bruce a second of two off. My 300 was in 48-high

effort 2: 31...My 300 was in 47-high

effort 3: 31...300 in 48-low

effort 4: 31...300 in 47-high

effort 5: 30...300 in 47-high

effort 6: 30...300 in 46-mid

Bruce and Wayne were consistent, with Wayne posting 30s over five effort; his last effort was 100m. With the exception of the first effort, Brice hit 31s and 30s. Getting back into the swing of things, Chuck took things easy, but ran an extra 200.

I felt good about the workout!

Fri, 10/9-

Took the day off. Early start to the morning with a 4:30AM call. Went back to bed and slept my run (time) away. 

Thursday, October 8, 2020

Bobbed

 Thurs, 10/8-


Went to the trail for a 6AM run. It was quite dark, and my headlamp bobbed annoyingly. Under time constraints, I managed 4.25M in 30:55.

Wednesday, October 7, 2020

goal pace

Wed, 10/7

Went to campus and did 8x200 with a 2-min rest; goal pace 31.

31-mid, 31-low, 31-mid, 31-mid, 31-low, 31-low, 31-low, 30-low


Tues, 10/6

Went to Mountainview Park for a 5-miler. Ran 36:50. 8:20, 7:40, 7:20, 7:00, 6:30


Mon, 10/5

Went to the Y for mile/lifting.

7:55 mile/4:00 lifting

7:35 mile/4:00 stretching

7:15 mile/4:00 lifting

6:55 mile

Sunday, October 4, 2020

Locked up

I arrived at The College of New Jersey at about 11:15AM with 3x400 in 60 seconds on my mind. The temperature was a very doable 63 degrees.   

Rep 1: I got out okay, crossing the 100-meter mark in 15.  I relaxed on the backstretch, reaching the 200 mark in 30. I crossed the 300 in 46. As I hit the homestretch, I tried not to overuse my arms.  I crossed the 400 in 62-flat.

I walked for 10 minutes (800m)

Rep 2: Feeling fully recovered, I decided to get at the next 400.  I reached the 100 in 14/15 and the 200 in 30.  I looked at my watch at the 300 mark and saw 45.  I tried to relax over the last 100, finishing the lap in 61.5.

I walked another 800 meters in 10 minutes.

Rep 3: I was ready to go. I reached the 100 in 14 and the 200 in 28/29. I looked at my watch and saw 44 at the 300 mark. I finished up in 59.5.   

My butt was locked up afterwards, though.  

I was pleased with the workout.

If I do this workout in the near future, maybe I'll try either 4x400 in 62 or 3x400 in sub-60.

Saturday, October 3, 2020

A five miler

Sat, 10/3-

Went to Mountain View Park at 6AM for another five mile, this one in 36:25 (8:00, 7:40, 7:20, 7:00, 6:25)

Fri, 10/2

Took off

Thurs, 10/1

Went to Mountain View Park at 6AM for a five miler in 36:10.

Wed, 9/30

Took off

Tues, 9/29

Went to Mountain View Park at 6AM for a five miler...36:05

Mon, 9/28

Duke Island Park...five miles 36:00

Sunday, September 27, 2020

Mountain View Park

 9/27-

Went to GA and met up with Chuck S., Bob R., Rob C., and Andrew A. Rob C. and I did our own thing after a bit of back and forth about what would work for him, given that he had just worked out on the track on Friday. We landed on 6x150 in 21/22, followed by a few modest 300s. We'd take 3:00 between our 150s and do a slow 100m walk between the 300s.

150s: 22-high, 21-mid, 22-low, 21-high, 22-low, 21-mid. (Bob joined us on the final two.)

300s: Rob mentioned that he wanted to run these in about 55. I was thing 18 secs/100m. Well, the first effort was in 50! He was pushing the pace and I took a bit of a backseat. Oh well. The second effort was in 54, the third in 53-high. 


9/26-

Went to Mountain View Park with V, our first run there. "Mountain View Park is contiguous to the County’s 5,500-acre Sourland Mountain Preserve and in close proximity to the Township’s Ann Van Middlesworth Park. It is flat and relatively open, providing a sweeping vista of the nearby Sourland Mountain." 

We went about 3.65M in 40:00, then walked some.

Friday, September 25, 2020

accepted the invitation

 


Fri, 9/25-

Went to Skillman and did a nice five miler in 36:00. (7:50, 7:30, 7:10, 6:50, 6:40)

Thurs, 9/24-

took off

Wed, 9/23-

Went to campus for a workout. Planned for 8x200 in 31 with a 2:00 recovery...walk the diagonal. Managed 7, the first four in 31-high/32-low and the last three in 30. Stopped on the 8th, with muscle spasming some. 

Tues, 9/20

Went to the Y, having had to set an appointment. Hit the treadmill for a 7:30 mile, lifted some, hit the treadmill again for a 7:00 mile, and then lifted some more. 30 min and out!

Mon, 9/19-

Went to the trail and did a nice five miler.

Sun, 9/18-On this cool 45-degree morning, I met with the crew at GA. The plan was to do a 300mTT, followed by a short workout. The 300TT was really at Rob's request. After a decent warmup, I did a couple of 100s. Based on how I felt, I wasn't confident about the 300. I had hoped to run in the 40-sec range. So much for that. 

Starting from the 300 IH mark, I took lane 2, Rob was in lane 2, while John was in 3, Bruce in 4, and Wayne (our started) in 5. The start "happened"to me. I did not attack it. Rob, to my immediate right, stopped in his tracks, quipping that he hadn't hit his watch in time! 

At the 100 mark, I had not made any ground on John. As we hit the 150 mark, I had passed Bruce, who would eventually stop at the 200 mark. John was still five meters ahead of me. And this is how we'd finish. I crossed in 41-mid, while John likely hit 40-high. 

Taking mercy on Rob, I accepted his invitation to run another, this one targeted to be 45. Wayne joined in the fun, surprising himself when he completed the entire 300. I crossed in 46-low, while Rob posted something in the 47-range.

We then did a few 150 pick-ups. 9 sec first 50, 8 sec second 50, 7 sec third 50. 

Coffee time!


Sat, 9/19-Went on run with V. Did 3.5M, then walked a mile or two more.

Saturday, September 19, 2020

Precision

Fri, 9/18-

Left for the trail at 5:45AM. Arrived at 6AM. Started at 6:02. Did 5M in 36:20: 7:55, 7:35, 7:20, 7:05, 6:15. Finished by 6:38. Stretched for two minutes. Left by 6:40. Home by 6:55. Precision.

Thurs, 9/17-

Went to the trail. Arrived at 6:10AM. Did 4.25M, on account of arriving later than desired. 30:30.

Wed, 9/16-

Went to Colonial Park. Warmed up a mile. Stretched. Did 6 hills, each 300 meters. Times: 58, 57, 56, 55, 54, 53. Cooled down .7M

Tues, 9/15-

Went to Skillman for 5M. 37:30.

Monday, September 14, 2020

Short on time

 9/14/20-

Ran 4.1M 30:50 at Skillman. Short on time.

Sunday, September 13, 2020

and paid the price

On this beautiful morning of about 65-degrees, I totally screwed myself over. I went to GA today for a 400 time trial. After a nice warm-up, which included 2x100 with Rob S. in 14-mid and 13-mid, I was ready for the low-pressure, 9:00 kickoff. I took lane 2 and Rob C. took lane 3; Rob S. would pick us up at the 200 mark. 

After last week's almost impressive 600m effort, I figured I should be fine going through the 200 in 27-low, followed by a 29-point second 200 for a 56.xx.  NOT! I made up the stagger on Rob in the first 50 meters, feeling too good to be true. I floated on the backstretch, but could feel Rob responding on my outside. I took the curve after the 200, but I began to feel a little pressure with 150 to go. With 100 to go, I could feel that I had no arm action. Also, my legs were buckling. Rob C. pulled even with me and I had no response. With 20 meters to go, I had nothing.

I had gone out too fast (26.xx) and paid the price. So, I was pleased that I felt so good over the first 200, but I was horrified that my second 200 was 31.xx. Not a good look. 

I do hope to redeem myself. Rob S. plans to do a 400TT in 60.xx the week after next, but I suggested he should do so sooner. We agreed that a 300 TT, followed by a minute rest, then an all-out 100 might do this trick next weekend. So...I will do this with him, except I may run a full 400...at 14 seconds/100. OR I may do 3 or 4 x 300m in 44...

Little or no guilt

 9/12/20-Did 4.25 on the trail with V. She had a good run. 11:08, 10:38, 10:50, 10:40, 2:34...45:50


9/11/20-Took off. Little or no guilt.

Thursday, September 10, 2020

A bit faster

 9/10/20

4.5M in Skillman Park at 6:15AM. 33:30. 8:10, 7:40, 7:20, 7:05, 3:15

9/9/20

8x200 at Pingry. Goal was 30/31 with 2:30 rest. Did two in 31-low, then watch died. I suspect the remaining ones were at the same pace or a bit faster.


9/8/20

5M Skillman. 36:45

Sunday, September 6, 2020

on the road

9/7/20
Went to the trail again with V, except this time we ran separately. I did my customary five miles: 8:10, 7:40, 7:15, 7:05, 6:35=36:45.

9/6/20
There was a slim group at GA this morning, just Rob, Chuck S. and me. After a little storytelling, Rob and I settled on 150s, while Chuck rehabbed his calf accordingly.

The idea was to do 5x150 in 22-mid, followed by a few faster ones. The first was off in 24-low. Numbers 2-5 ranged between 22-mid and 22-high. Number 6, Rob's last, was in 20-high. The seventh and eighth ones, which I did alone, were in 19-high (19.9 and 19.7). Rest between each was 3:00.

I think I'll repeat whatever I did this week next week in advance of next Sunday's 400TT. Could I be on the road to 55.xx?

9/5/20-Went the the trail with V and did 4.25M in about 45:00, V's best run. 11:10 first mile, followed by miles under 11:00.

Friday, September 4, 2020

Wound up

9/4-

Went to campus for a run. Wound up doing 4.5M (8:10, 7:20, 7:05, 6:55, 3:10) in 32:40. 

9/3-

Went to Skillman for a 5M run (8:20, 7:55, 7:40, 7:15, 6:45)...in 37:55

Wednesday, September 2, 2020

final four

9/2/20

I made my way to campus today and settled on 200s on this humid, post-rain 73-degree morning. I felt pretty good. The workout was 8x200 with 200m walk. Goal pace was a relaxed 30/31. I hit the first four in 31. I then transition to 30s for the final four. My walk rest was 2:30. 

9/1/20

My timing was off. I arrived at Skillman later than I should have and managed only 3.5M...in 26:05.
8:10, 7:30, 7:10, (3:15)

Monday, August 31, 2020

comfy

Mon, 8/31-Ran a comfy 5M at Skillman at 6:20AM. 8:20, 7:55, 7:35, 7:15, 6:55=38:00. 

Sunday, August 30, 2020

embarrassing ugly

Sun, 8/30-On this lovely day, I went to Germantown Academy. While I didn't do the very impressive mile TT Brock et al. had on tap, I did connect with John and Wayne for some 200s at 800m pace (200m walk/3:00-3:30) and what should have been for me a 600m TT. Even though we got started a bit late, it was all good: hanging out with the guys is always worth the time. We settled on 200s, hitting them at a comfortable range of between 31-low and 32-low. After six for John and me and four for Wayne, I asked the guys to help me with a 600TT. I figured I'd run the first 200 solo and each of them would help from the 200 to the 400 and from the 400 to the 600. After about a 7:00 break, we were ready! I took off and, buoyed by Chuck K. who yelled to get out hard, found myself at 27/28 at the 200 mark with the wind at my back. OMG. I connected with John. I felt myself wane some. I crossed the 400 in 58 and connected with Wayne. I then quit...at 450, recalling Wayne. I had gone out way too hard. I was thinking I'd go 30, 31, and 32 for 1:34. I probably could have still run that time, but the last 150 would've been embarrassing ugly.

Sat, 8/29-took off!

Fri, 8/28-DIP 4.5M 33:30.

Thurs, 8/27/20-Went to Skillman Park early this morning for an easy 4.5M run. 8:45, 8:25, 8:05, 7:45, ...=36:30.

Wed, 8/26/20--Went to TCNJ at 6:30 AM for 3x200 w/ 30 sec rest in-between. Try to run my 200s faster than 32, given the early time.  31-low, 31-mid, 33-low

Tuesday, August 25, 2020

a good run

Tues, 8/25/20-

Went to DIP with V for a 5-miler. On this humid morning, I managed a good run: 8:10, 7:50, 7:20, 7:00, 6:15 for 36:35.

Monday, August 24, 2020

Stayed local

Mon, 8/24-Ran 5M at Skillman. 8:20, 7:55, 7:40, 7:15, 6:55=38:05.

Sun, 8/23-Stayed local and went to TCNJ for 3x500, with 10 minute recoveries at goal pace. This should tell me where I am. 

Effort 1: Stopped at the 400m mark in 65-low. Used a crowded track as an excuse to cut it short.
Effort 2: Through 400 in 65. Finished up 1:21-mid
Effort 3: Through 400 in 63/64. Finished up in 1:20-low.

Sat, 8/22-Went to Duke Island Park with V. Did 2.8M, followed by a search for my key fob in the woods. We then did a 1.25M stretch, for a total of 4.05M. 

Friday, August 21, 2020

I misremembered

Fri, 8/21/20- Went to Duke Island Park for a FOUR miler, as I was running short on time. I took to the woods. 29:40 (8:25, 7:35, 6:55, 6:45).

Thurs, 8/20/20-Went to Duke Island Park for my five miler, part of it through the woods. 37:40 (8:15, 7:55, 7:35, 7:15, 6:40).

Wed, 8/19/20
Went to TCNJ for a moderate workout, seemingly a repeat of what I did on 6/25/20: 8x200 with diminishing rest. 3:00, then 2:45, then 2:30, then 2:15, then 2:00, then 1:45, then 1:30.

As it turns out, however, I misremembered the workout. On 6/25/20, I did only six 200s, but I dropped the rest period by 30 seconds following each 200 as follows: 3:00, 2:30, 2:00, 1:30, 1:00. On that day, I managed:

32sec...then 3:00 rest (walked 200)
32sec...then 2:30 rest (walked 200)
31sec...then 2:00 rest (cut across field)
31sec...then 1:30 rest (cut across field)
30sec...then 1:00 rest (stayed put)
30sec...finished

On 8/19/20, I did:
30-mid, then 3:00 rest (walked 200)
31-low, then 2:45 rest (walked 200)
30-mid, then 2:30 rest (walked 200 swiftly)
30-high, then 2:15 rest (walked 200 swiftly)
30-mid, then 2:00 rest (walked 200 really swiftly)
30-low, then 1:45 rest (walked across the field)
30-low, then 1:30 rest (walked across the field)
29-mid...finished

On Wednesday, 5/25/11, I did 8x 200s (2 sets of 4)...diminishing rest.
Set 1: 30 (60s rest); 30 (55 sr); 30 (50 sr); 30 (45 sr)
400 jog; 5 minutes
Set 2: 30 (60s rest); 31 (55 sr); 30 (50 sr); 30 (45 sr)

Wednesday, August 19, 2020

Wasn't up to it

Tuesday, 8/18/20

Took off. Wasn't up to it.



Monday, August 17, 2020

Moderate

Mon, 8/17-

On this beautiful morn, I departed from DIP and went to Skillman Park for my 5 miles...in 37:40. 8:15, 7:55, 7:35, 7:15, 6:40.

Sun, 8/16-

Went to Germantown Academy for a workout in the rain. John and Rob were a no-show; Chuck, Wayne, Bob, and a guy whose name I forget were there.


Today's moderate workout in the rain:

100 (14sec)/2 min rest
200 (30)/3 min rest
300 (48)/4 min rest
400 (68)/5 min rest
300 (48)/4 min rest
200 (30)/3 min rest
100 (14)

Saturday, August 15, 2020

So sign of fob

Aug, 15, 2020. Went to DIP with V and did 4 miles of the 4.5M route yesterday. 46:00. So sign of fob.

Aug 14, 2020. I went to DIP, departed from my usual route, and covered 4.5 miles...in 35:00. 8:25, 8:00, 7:35, 7:30, 3:30. Oh, yeah, and I lost my key fob some kind of way. I retraced my steps, running most of the route, adding 3.5M to the 4.5M for a total of 8M.

Thursday, August 13, 2020

Hot and humid

Aug 13, 2020. On yet another soupy day, I went to DIP, departed from my usual route, and covered 5 miles...in 37:40. 8:20, 8:00, 7:25, 7:15, 6:40.

Aug 12, 2020. Went to TCNJ for 150s.

Goal: 3@24, 3@23, 3@22, and 3@21, taking 3:00 (walked 100, jogged 100, walked 50) between repeats. I made this happen, ending with a 20-mid. Hot and humid.

Tuesday, August 11, 2020

soupy Tuesday

8/11/20

On this warm day, I went to DIP, departed from my usual route, and covered 5 miles..in 37:10.
8:25, 7:35, 7:25, 7:10, 6:35

Monday, August 10, 2020

My jog-rests

8/10/20

Went to DIP, I did my now-usual 5M figure 8 route...in 37:20.
8:15, 7:45, 7:35, 7:15, 6:35

8/11/20

Easy run with V...the trail. 4.25M in 47:00+

8/12/20

Didn't go to GA today. Wayne cancelled, Chuck S. has a bum calf, no word from Rob until it was too late.

I was inspired by a 2015 Facebook post from Peter Brady in which he reported doing 8x200 in 28-low with a 200-meter jog between runs. A consistent sub-2:00 guy, he'd break 2:00 soon afterwards. He also ran 1:58 the prior year and the year after.  

I'd try this workout, but with a goal pace of 31.  
 
32-low
32-mid
32-mid
31-mid
32-low
32-mid
30-low
30-low

My jog-rests were 1:45. 

Saturday, August 8, 2020

I estimate

Fri, 8/7-

Went to DIP with V. Ran separately, though. I did my now-usual 5M figure 8 route...in 37:30.
8:20, 7:45, 7:35, 7:15, 6:35

Thurs, 8/6

Easy 5M run at Duke Island Park. 41:00. I didn't have my Garmin watch, but I estimate that I went about 25 seconds slower per mile than usual. 9:00, 8:40, 8:10, 7:50, 7:20.


Wed, 8/5

8x300s pick up reps at TCNJ. Typically, this workout is 8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63

In the 300s version, I was hoping for 52s, with #s 2,5,8 @ 47, all on 2:00 rest.

53-low, 49-low, 53-low, 52-low, 47-mid, 52-mid, 52-mid, 48-low

  • I could see myself hitting 53 and 48 on 90-sec rest.
  • I'd like to be able to hit 52s and 47s on 2:00 rest, even 90-sec rest. 
  • Alternatively, I'd like to hit 70s and 63s with 2:00 rest.
  • Finally, what about 73s and 66s with 90s rest.


Tues, 8/4

5M at Duke Island Park. 37:45 (8:20, 7:45, 7:35, 7:15, 6:50)

Monday, August 3, 2020

Age-graded 85+%

Mon, Aug 3-

Went to Duke Island Park for a 5M. Given yesterday's workout, I figured I'd run at 15-20 seconds slower per mile, on average. M1 8:35, M2 8:15, M3 7:45, M4: 7:30, M5: 7:00. 39:05.

Sun, Aug 2-
Went to TCNJ to do Sit 'n Kick Reps. It was about 85 degrees and humid. The ideal/goal is 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) with a 1200m jog. btw sets. Being able to do this as written sets me up to run about 2:00 in the 800m.  My initial plan was to try to run 65 and 30, with 60 sec rest between these two and 1200m between sets. After a sluggish first one, I figured that I needed to temper my expectations. So...I decided on 66 and 32 for the 400s and 200s, and 90 seconds for the rest periods.

My runs were: 
67-mid, 32-low
68-low, 32-low
67-low, 32-mid  
66-mid, 32-low
66-low, 32-low

My 1200 jogs in-between were in 10:00.

should shoot for these marks and keep my rest to 30-45 seconds. Better yet, what about...:


68/32...30 sec rest
67/31...45 sec rest
66/30...60 sec rest
65/29...75 sec rest
64/28...90 sec rest

mile warm up
400+200+1200=1.125
400+200+1200=1.125
400+200+1200=1.125
400+200+1200=1.125
400+200=.375
600m cool down

Total 6.3M


Sat, 8/1/20
Went to Germantown Academy for an 800TT. I arrived at 7:15, with the first of two heats scheduled to begin at 8:00. There from our team were Chuck S., Brock, John Becker, Tim Harte, Rob Ciervo, Reza Manavi, and Scott Burns (I believe Scott has joined.). There were several others as well, including some college-age youngsters. Even Rob S. and John showed up for a little spectator action.

The first heat came and went, with everyone seemingly running well. Chuck broke 2:30, negative splitting like the rest of the folks in the heat.

In heat 2 there were eight of us. I grabbed lane one. With only six lanes, two guys had to double-up. At the start, the guys bolted around the turn. The top runner hit the 200 in 28. I crossed in 31. I found myself in 7th place. No surprise there really. At the 400, I heard 58 called for the first runner. Way behind him, I knew I'd be closer to 63/64. I actually crossed in 64/65, still in 7th. I tried to maintain over the next 100 meters, feeling my 2:10 slip away from me. By the time I reached the 600 mark, I heard the timer call out 98, 99.... I found myself gaining some on Rob and the younger kid in front of me, at the same time that I felt hunted by Tim Harte. Tim would pass me with 170-180 to go. I'd eventually pass Rob with 80 meters or so to go. Despite passing him, I had no lift. I crossed in 2:14, a one-second improvement over my effort a few weeks back. Age-graded 85+%.

Fifteen minutes after we finished, Brock, Scott and Tim progressed into a mile maintenance work: 600m(400@mile, 100float, 100kick), 500m(300m@mile, 100float, 100kick), 400m(200m@mile, 100float, 100kick), 300m(100m@mile, 100float, 100kick) all on 3-4 minR.

I did a few 200s with Rob and Chuck, hovering at 35/36.

I capped the morning off with a 30-sec 200, solo.

Friday, July 31, 2020

Lehigh Valley

Fri, 7/31/20- Went to TCNJ this morning for a brief pre-race workout of 4x100 at race pace (15-high/16-low), at least for the first 400. LOL (400 at 15-high/16-low per 100m = 63/64 sec)

Thurs, 7/30/20- Purchased shorts from nearby Dicks. Back in business. Went with wife on a morning run at a nearby park. Ran at 12:15 pace for 1.3M (16:00), then broke off and did my own thing. Mile 2...9:05, 3:45 of which was .3M with wife; .7M solo in 5:20. Last two miles in 7:35 and 7:05 for a total of 4M in 36:00.

Wed, 7/29/20- At Glasbern B&B (Lehigh Valley) with wife. Forgot shorts. Took off today, unless you count a nice walk with wife!

Tuesday, July 28, 2020

technically

Tuesday, July 26th
4 days before race day…Technically, time trial (TT) day
4x200 w/ 30 sec rest in-between. Try to run my 200s at 31/32.  
31-mid, 31-high, 31-high, 31-mid


7/25/20
Went to Duke Island Park (again) for a 5M run. Hot (90!), but not quite as humid. Tried the figure 8 route in reverse. Each loop was 2.28M, on account of the intersection of the figure 8.

Finished up in 37:50.  (8:15, 7:55, 7:35, 7:15, 6:50). Goal was to drop each mile by 20 seconds. As usual, it felt harder than it should have!   

Monday, July 27, 2020

inspired by the virtual hug

July 26, 2020-

Met up with Bob, Rob, Chuck S. and Stan at GA for a workout.

Rob and I worked out together, while the other guys did their thing (500/300--three sets. I think Bob did 4 or 5 sets and Stan did 6!)

I went to the vault for inspiration and decided to do 3x400 at goal pace, with a 10-min rest between each effort. It really should've been 3x500, but oh well. Rob would do 200s (take me through the first 200 of my 400). He would take a five minute rest and go at it again, with the idea that he'd end up with five or six 200s.

I decided I wanted to do my 400s in 64 seconds, going through the 200 in 31/32. Rob thought he could handle this. He was right!

Effort 1: 15...31/32...65-mid
Effort 2: 14...31...64-low
Effort 3: 15...30...61-low

Rob hit his times, running numbers 2, 4, and 6 in 31. He kept strictly to the rest time, as did I. I wish I had shot for 63, 62, and 61, or perhaps did 500s, coming through the 400 in 64/65.

Rob felt good about the effort. Maybe he was inspired by the virtual hug he said I gave him on his third effort, my second.


Thursday, 7/21/11--
I did a standard peaking workout for the 800 6:00 AM this morning: 600 at 800 pace, then 90 seconds of rest, then 200 flat-out. I hit 200 in 29, the 400 in 61 and the 600 in about 1:33. I then ran a 30-second 200 after a 90 second break. Since it was 6:00 AM and I was running solo, I am wondering whether it's safe to say that I am in the 2:00 ball park. Honestly, what do you think? 2:02? 2:03? Your thoughts?

Wednesday, 7-20-11--Took the day off.

I've been giving some thought to peaking for the 800.

Here is what I am thinking:

10 days until race day…
Thursday, July 21-- a fairly standard peaking workout for 800 (You normally only do one of these and not within 7-10 days of your key race.):
600 at 800 pace
90 second rest
200 flat-out

(A trusted coach told me that this is almost directly taken out of his 4x800 training! They do a 600, with the recovery being the diagonal jog across the infield (finish line over to the 200m start line). He also offered a few alternative short and sweet workouts he uses when they are closer to the Championships
1. Same as above but drop the 600 to a 400 and would consider doing twice with no less than 10mins rest. 
2. 400m FAST (basically 800 pace) 60 seconds rest 400m at whatever is left in the tank.  
3. 400m, broken up like this: first 200m is fast but not hard. Next 100m back off pace to your normal distance run pace, final 100m FAST! Repeat that 2-3 times, depends on athlete (plenty of rest between sets) the kids tell me it is hard, but they love how it feels.

Since July 21 IS within 7-10 days of my key race, I shouldn't do this workout as designed.  

7 days until race day…
Saturday, July 23--one week before race run 3x500m with 10 minute recoveries at goal pace. This should tell me where I am. 
(My coach buddy mentioned that he never really does 500’s. He doesn't know why, because he knows they work. He said he should probably start adding them.)

4 days before race day…
Tuesday, July 26th--3-5 days before: 4x200 w/ 30 sec rest in-between. Try to run my 200s faster than 30.  

(The coach offered a "tweak" that he said may sound funn: try doing 6x200, like this:
200 – RELAXED in trainers
45 -50 sec. rest
200 – RELAXED slightly more quick thank first one, still in trainers and still easy
45-50 sec. rest
Switch into your spikes and do the last 4x200’s with 30-45 sec rest, and make sure the last 2 are your fastest but also do not press to make that happen.)

Or 

Another one of my alternative is 3x300m (10 mins rec) 42 seconds each.
(The coach said, "Only on your first one – hold back just a little more than normal for the start, then gradually build up to your normal 42 second effort), then hit your last 2 300’s at your regular pace.")

OR 

5x200 at just sub-goal (2:00; 29s) pace.

OR

fast 150-200s at 400m pace (:53; 150s in 20, 200s in 26/27) with good recovery 
(The coach mentioned that this makes him worried about getting sore, but everyone is different though, and that I may be fine.)

Last remaining days…

Wednesday, July 27th-Friday, July 29th -- No rest days, keep your aerobic system alive through short runs. On the days leading up to the race just do strides and some drills; just do short easy runs and strides at 1500-800 pace. 

(The coach offered the following: PERFECT. Strides in spikes?
I like 150m strides (building speed through the first 50m)
OR 300m gradually increase your speed every 100m (starting pretty easy) finish quick.")

RACE DAY--Saturday, July 30th 

His final remarks were: "I like all you have down, I don’t think my remarks are needed, but they are just there as ideas or options for you. I look at this time as all about feeling good and fast. Too late to have any killer workout mean anything for the 30th, so my tweaks are just ideas of how to make you feel quick and feel sharp. Hope that philosophy makes sense."

Friday, July 24, 2020

using a figure 8

Fri, 7/24/20

Went to Duke Island Park (again) for a 5M run. Very humid, but not as hot since it was about 8:00. Tried a different route: I did loops using the main park, but cut them using a figure 8.  The intersection was the gravel road. Each loop was 2.27M, on account of the figure 8.

Finished up in 38:00.  (8:20, 7:55, 7:35, 7:15, 6:55). Goal was to drop each mile by 20 seconds. Felt harder than it should have!   

Thursday, July 23, 2020

Loss three pounds on a five mile run!

Thurs, July 23, 2020

Went to Duke Island Park (again) for a 5M run. Hot and terribly humid! The worst! Did two-and-a-half full loops clockwise around the main park.

Ran about 2.5M, then stopped. Ran another mile, then stopped. Ran another, then stopped Finished up in 38:15.  (8:15, 8:00, 7:35, 7:40, 6:45). Goal was to drop each mile by 20 seconds. Felt terrible, and I wish this run didn't require so much. Seems like a run like this should be easier, even in hot and humid weather! (Loss three pounds on a five mile run!)

Wed, July 22, 2020

In this warm and humid day, I headed to TCNJ for a workout, a page out of teammate Rob Ciervo's playbook: 3X600 w/ a 2-min standing rest, followed by 3x200 w/ 1-min standing rest. Five minutes between sets. 

Rob first told me about this workout a month ago (6/24/20), when he did 1:54, 1:54, and 1:58, followed by 200s in 35/36. He then posted about another effort (7/16/20) on FB, stating he went 1:54, 1:50, and 1:53.2. He skipped the 200s this time.

My targets:
1:58=38,39,40 sec 200s
1:55=37,38,39 sec 200s
1:52=36,37,38 sec 200s

I managed 1:58, 1:54, and 1:50 for the 600s, followed by 35, 34, 32 for the 200s. This seems on par with Rob's efforts. 

Wednesday, July 22, 2020

Require so much

Tues, July 21

Went to Duke Island Park (again) for a 5M run. Hot, but not quite as humid! Tried a different route: about two-and-a-half full loops around the main park.

Finished up in 37:40.  (8:15, 7:55, 7:35, 7:05, 6:50). Goal was to drop each mile by 20 seconds. Felt pretty good, but I wish this run didn't require so much. Seems like a run like this should be easy! 


Monday, July 20, 2020

Already modified...Masked marauders.

Mon, July 20-

Went to the trail (again) for a 5M run. Super hot! Had to stop at 4.25M for a minute. Finished up in 38:45.  (8:25, 8:05, 7:50, 7:30, 6:55)

Sun, July 19-

Met up with teammates-Chuck K, Chuck S, John C., Bruce, Rob, and Bob (who early after finishing his mile and 800m time trials.)

After getting caught up some, we did our usual warm up. We hemmed and hawed about what we'd do. Finally, I decided on 300s, figuring the 600s I had in mind would be too intimidating, and the 6-5--4-3-2 would take way too long, especially given the temps.

I modified the already modified 8 x 300m @ 53 w/2:00-sec Int and #s 2,5,8 @ 49 to 8x300m with odds run in 54 and evens run in 48. Another way to think about this is 18 seconds per 100m pace for the slower ones, and 16 seconds per 100m pace for the faster ones. We would take exactly 3:00 between repeats.

#1-55-oops

#2-48-high
#3-54-high
#4-48-mid
#5-54-mid
#6-48-low
#7-54-low
#8-45-mid

Way to go, Bruce. He did all 8, in 54 think, with the exception of the last one.

JC-hopped away after four to do 2x150.

Rob-same, but with bum knee...and just one 150.

Went to WaWa afterwards, masks and all. We hung out in the lot adjacent to the store and enjoyed coffee and fellowship. Great seeing some of the crew! Masked marauders. 


Sat, July 18-

Went to the trail with V. Did 4.25M at about 11:15 pace. 

Friday, July 17, 2020

Fried

7/17/20-Went to Duke Island Park for a five-miler. Terribly humid. Heavy legs! My brain was fried, as was my body. After having to take two brief breathers at 3.5M and 4M, I finished up at 4.5M, 4:35 (8:15, 8:05, 7:50, 7:35, xxx).