Sun, 3/28-Biked 2M at the Y, then lifted and did a few exercises. Then, biked 3M more.
Sat, 3/27-took off the whole week!
Fri, 3/26-took off
Thurs, 3/25-took off
Wed, 3/24-took off
Tues, 3/23-took off
Mon, 3/22-took off. Pinched nerve. Left hip, back, groin, etc.
Thurs, 3/25-took off
Wed, 3/24-took off; exercises at home
Tues, 3/23-took off; exercises at home
Mon, 3/22-ran 4M near YMCA in 32:00. Then lifted.
Sun, 3/21-Met with crew at Germantown Academy.
Managed 2x300 in 53, 2x200 in 33, and 2x150 in 23. Pace for 300 was slower than target, while paces for 200s and 150 were faster than target.
Pretty easy, but painful.
Ouch later on...
Sat, 3/20-
Met up with Tim Lear at Duke Island Park. Wound up running 6M in 48:30. It's been so long since I've done that!
8:35
8:05
7:55
8:10
8:15
7:30
Fri, 3/19-
Went to Y with V.
mile warmup...8:30
stretched...8:00
mile..7:25
3:00/push-ups and crunches
mile...7:25
Back is jacked up!
Thurs, 3/18-
Went to Y with V.
mile warmup...8:30
stretched...8:00
mile..7:25
3:00/push-ups and crunches
mile...7:25
Back is jacked up!
Wed, 3/17-
Went to Y with V.
mile warmup...8:30
stretched...8:00
mile..7:25
3:00/push-ups and crunches
mile...7:25
Tues, 3/16-
3 mi. biking
lifting/stretching
Mon, 3/15-
Went to Y with V.
mile warmup...8:30
stretched...8:00
mile..7:25
3:00/push-ups and crunches
mile...7:25
Sun, 3/14
On this 45-degree morning, I drove to Germantown Academy to meet up with the crew, the first time in over three months!
With back, hip, and groin pain in tow, the plan was 9-12x200. Chuck K, Rob, John, and me. Chuck S., Bob, and Athena crew (Cheryl B et al.) did their own thing.
We were shooting for 3@36, 3@34, 3@32, with 3:00 rest between repeats and 5:00 between sets. (I'd wear my training sneakers for the first set of 3, my racing flats for the second set of three, and my black and green spikes for my third set.)
The first two 200s were a slow 37-low, with the third being 35-low.
The second set were all in 33-high
The third set...29-high, 31-high, 31-high
The guys were done! There would be no fourth set.
Time at Wake Coffee was generous.
Fri, 3/12-
Went to Y with V. Tried to run. Had to stop .75M into run. Pain. Back, groin, hip.
Lifted some.
Thurs, 3/11
Went to Y with V.
mile warmup...8:30
stretched...8:00
mile..7:25
3:00/push-ups and crunches
mile...7:25
3:00/push-ups and crunches
mile...7:25
Wed. 3/10
3 x (mile bike + 5:00 lift)
Went to get a work over from deep tissue specialist Mark Najera today.
Tues, 3/9-
I drove to Pingry for a workout on the track, which I figured would be pretty clear except for snow piles on either side. I was right. I was able to use lane 2 on this unseasonably mild day--a sunny 62 degrees!
Inspired by Chuck K's recent workout, but also missing the oval these past 11 weeks (12/13/20 was the last time I had been on the track), I planned for 12x200.
I'd wear my training sneakers for the first set of 3, my racing flats for the second set of three, my black and green spikes for my third set, and my blue rubbery spikes (the ones that slip off!!) for my fourth.
I was shooting for 3@36, 3@34, 3@32, and 3@30 with 3:00 rest between repeats and 4:30 between sets. And that's what I managed. It wasn't easy, though. In addition to being out of shape, my back, hip, and knee are all screwed up. For weeks now, I have been all jacked up. I have an appointment with Mark Najera.
Mon, 3/8-
Went to Y with V. While she went inside, I did 4M (to CVS and back to the Y's parking lot) on the road, something I haven't done in a while. 30:15 (8:00, 7:45, 7:30, 7:00). Came back to the Y for some lifting.
Sun, 3/7-
Took off. In the Hudson Valley (Tarrytown) with V.
Sat, 3/6-
mile warmup...8:30
stretched...8:00
mile..8:00
3:00/push-ups and crunches
mile...8:00
Fri, 3/5-V's bday
Took off
Thurs, 3/4/21
Went to the Y for some 600m repeats on the treadmill. After a 8:30 mile warm up and 8 minutes of stretching, I popped on my racing flats. I did one 600 in 1:58 (treadmill set on 11.1), then decided to do 400s instead.
I set the treadmill for 12.6. I let it go until it reached .05M, which took 19 seconds. I ended at .30M and 1:29---.25M of running.
I managed 7 x (1:29 + 3:00 rest).
Wed, 3/3/21-
took off
Tues, 3/2/21
mile warmup...8:30
stretched...8:00
mile...7:00
3:00/push-ups and crunches
mile...7:00
3:00/push-ups and crunches
mile...7:00
Mon, 3/1/21
Went to the Y.
3 x (5:00 bike, 5:00 lift/stretch)
Sun, 2/28/21
mile warmup...8:30
stretched...8:00
mile..8:00
3:00/push-ups and crunches
mile...8:00
