Sunday, 5/30-took off. Bria's commencement ceremony!!
Saturday, 5/29-Went to Y with V. Rinse and repeat.
7:55 (3:30 stretch)
7:25 (4:30 lift)
6:55 (4:00 ab exercises)
3:30 half mile
Friday, 5/28-Went to Y.
7:55 (3:30 stretch)
7:25 (4:30 lift)
6:55 (4:00 ab exercises)
3:30 half mile
Thurs, 5/27/21-
Worked out early this morning at Pingry.
Workout--
3x200 in 32.0 sec
3x150 in 22.5 sec
3x100 in 14 sec
3 min rest; no additional rest between sets
32-high, 32-mid, 31-mid
22-mid, 22-mid, 21-high
13-high, 13-mid, 12-high
Wed, 5/26/21
Went to Y. Ran to CVS and back, as usual. 31:30
Tues, May 25-Went to Y for 3 x mile + lift/stretch
7:55 (3:30 stretch)
7:25 (4:30 lift)
6:55 (4:00 ab exercises)
Mon, May 24-took off
Sun, May 23-Did 300-200-150-150-200-300 at GA. We had a good group today.
The workout pretty much came from Phlegms Reilly via Rob, who has tapped Phil to train him
Sun, 5/16
Met up with a generously sized group at Germantown Academy. My group did 2x300, 2x200, and 2x150. A couple of us also topped off the workout with 2x100.
The 300s were supposed to be in 16 sec/100m...48 sec. 5 min rest
The 200s were supposed to be in 15 sec/100m...30 sec. 4 min rest
The 150s were supposed to be in 14 sec/100...21 sec. 3 min rest
The 100s were supposed to be in 13 sec. 2 min rest
Some of us reached for these marks, while others took another route.
Me: 49-low, 48-mid, 30-mid, 30-low, 21-mid, 21-mid, 13-mid, 13-high
Sat, May 22-Did a passable 4M at Duke Island Park. 32:30
Fri-took off
Thurs-Y
Tues, May 25-Went to Y for 3 x mile + lift/stretch
8:25 (3:30 stretch)
7:55 (4:30 lift)
7:55 (4:00 ab exercises)
Wed-Y
Went to Y for 3 x mile + lift/stretch
8:25 (3:30 stretch)
7:55 (4:30 lift)
7:55 (4:00 ab exercises)
Tues, 5/17
Easy 4M run (Y to CVS to Y). 33:35 (8:50, 8:25, 8;00, 7:20)
Mon, 5/12
Went to Y.
Mile in 8:25, stretch for 4min, mile in 7:25, lIft for 4min, mile in 7:25, ab exercises for 4min
Sun, 5/16
Met up with a generously sized group at Germantown Academy. My group did 2x300, 2x200, and 2x150. A couple of us also topped off the workout with 2x100.
The 300s were supposed to be in 16 sec/100m...48 sec. 5 min rest
The 200s were supposed to be in 15 sec/100m...30 sec. 4 min rest
The 150s were supposed to be in 14 sec/100...21 sec. 3 min rest
The 100s were supposed to be in 13 sec. 2 min rest
Some of us reached for these marks, while others took another route.
Me: 49-low, 48-mid, 30-mid, 30-low, 21-mid, 21-mid, 13-mid, 13-high
Sat, 5/15-Went to the trail with V and did a relaxing 3.5M at about 10:45/mile pace.
Fri. 5/14-took off
Thurs, 5/13-
Arrived on campus at 6:30 only to realize I had forgotten my bag with spikes, analgesic, massage gun, etc. I had to use my training shoes. Bummer.
The plan was to do 9x150 with 3:00 rest. The pacing for the first set would be 3@ 25.5, 3@24, and 3@22.5, adjusted from 3@24, 3@22.5, and 3@21
My times were:
25-mid
26-low
24-high
23-low
23-low
23-mid
22-mid
22-mid
22-low
Wed, 5/12-took off
Tues, 5/11
Ran 4M (Y to CVS to Y). 31:20 (8:10, 7:50, 7:50, 7:30)
Mon, 5/12
Went to Y.
Mile in 7:55, stretch for 4min, mile in 7:25, left for 4min, mile in 7:25, ab exercises for 4min
Sun, 5/9-
I stayed local because it was Mother's Day.
The workout at Hillsborough's track was 3x200 at 800m pace. 3 min rest after each effort. 3x150 at pace of second 200 of 400m race. 4 min after each run. 3x150 at pace of first 200 of 400m race. 5 min after each effort. The 200s were really just warmup before we went into the 150s, which were supposed to be all about speed endurance.
For the 200s, I reminded myself to identify my pace and stick to it--not to run outside myself. I kept my training flats on for the repeats, which for me were supposed to be in about 34 sec. I hit 35-low, 35-mid, 33-low.
For this first set of 150s, I'd run at the pace of second 200 of 400m race,
150 set 1:
Run 1: 23-high (too slow)
Run 2: 23-mid
Run 3: 23-mid
150 set 2:
Run 1: 20.4
Run 2: 20.4
Run 3: 19.9
Sat, 5/8-Went to Duke Island Park for an easy run. 6M in 49:40.
Fri, 5/7-Went to the Y.
Mile in 8:25
Stretch 4:00
Mile in 7:25
Lift 4:00
Mile in 7:25
Thurs, 5/6-Took off
Wed, 5/5-Took off
Tues, 5/4-in Chestnut Hill. Ran 3M
Mon, 5/3-in Chestnut Hill. Ran 2.5M
Sun, 5/2-
Went to Germantown Academy to meet up with the crew. Wayne and I wound up doing 6x150.
23-high
23-low
22-high
22-mid
20-low
20-high
Sat, 5/1
Parked at Y. Ran to CVS and back. 4M in 31:00
Fri, 4/29-Went to the Y.
Mile in 8:25
Stretch 4:00
Mile in 7:25
Lift 4:00
Mile in 7:25
