Thurs, 8/26-After 10 days away, I went to Mountainview Park for an "easy" 5 miler.
8:25, 8:05, 7:45, 7:35, 7:13...39:03
Tentative schedule for the fall:
Mon-road around YMCA
Tues-YMCA
Wed-campus track/hills
Thurs-Mountain View
Fri-YMCA (treadmill)
Sat-Delaware Raritan Canal/Skillman OR Duke Island Park
Sun-track
Wed, 8/25-
Didn't sleep well. Got up anyway to make. my way to Pingry's track, crippled, arthritic right big toe and all. Despite the fact that I had taken ibuprofen last night and this morning, I could still feel the stiffness and was worried about running. I got over it.
Having taken off yesterday, took it easy on Monday, had a ton of food (and drink!!) Monday and Tuesday on account of a retreat, I was feeling fat and slow. As a result, I eased into what would become a moderate workout on this humid morning.
2x600 in 2:05 with 3:00 rest, 2x500 in 1:38 with 2:30 rest, 2x400 in 1:15 with 2:00 rest. I had planned to do 2x300 and maybe even 2x 200, but I was running outta time...and gas! S-l-u-g-g-i-s-h!
600-39, 41, 43
500-38, 39, 20
400-(18), 37, (55), 38
Tues, 8/24-
Took off
Mon, 8/23-
Went to Y and struggled with toe.
Mile in 8:30
stretched for 4:00
Lifted for 5:00
Mile in 8:00
August 22, 2021
8x600 at Hillsborough's track. It was raining, and I decided not to go to GA. Took 2:00 between 600s.
Sat, 8/21-Went to the Y for a light workout.
Did not feel well. Right hamstring (right behind knee) was an issue.
Started on treadmill. Had to stop my warmup midway through to deal with hamstring.
4:15ish/stretch for 2:00/4:15ish for warm up
2:30 stretched
7:55 mile
4:00 lifted
7:55
Fri, 8/20-Went to Duke Island Park on this super humid day. The plan was to do 5M at an easy pace.
8:45, 8:15, 8:00, 7:45....stopped while in woods to remove shirt and stretch for a min. Then resumed to do last mile in 7:20.
Thurs, 8/19-
Went to the Y to do 5 x (~8 min mile + 3:30 of stretch/lift).
mile warm up in 8:25 (7.1 speed)
stretch for 3:30
mile in 7:55 (7.6 speed)
lift on machines for 3:30
mile in 7:55
lift on machines for 3:30
mile in 7:55
ab exercises
half-mile in 3:58 (7.6 speed)...had to cut things short, as I was running late and my hamstring was starting to throb
8/18/21
Made my way to Pingry's track for 6x800 at 3:00 (goal pace) with a 3:00 recovery between each. It was a humid, swampy 75 degrees. This made for a mess of a workout. I felt like I was working too hard for the measly
2:59,
2:59,
2:59,
3:00,
2:58, and
2:57.
At least I made it through..., as I haven't committed to a workout like this for the longest time.
8/17/21
Ran my 5.75M route from the Y. It wound up being 5.74M today. 46:03 (8:00/M pace). Started at 8:30, then 8:15, then 8:00, then about 7:45, then about 7:30, then under...finished up at around 7:15 pace pace. Weird to think I consistently ran this route at about 7:00 pace a couple of years ago. Will I ever get back there?
Mon, 8/16-Went to Mountainview Park for an easy 5 miler.
8:30, 8:15, 7:55, 7:50, 7:20...39:50
Tentative schedule for the fall:
Mon-Mountain View
Tues-road + YMCA
Wed-campus track/hills
Thurs-Duke Island Park or YMCA (treadmill)
Sat-Delaware Raritan Canal/Skillman
Sun-track
/GASun, 8/15-Went to GA to meet up with the crew. Wound up : I worked out with the distance crew, given my ailing hamstrings. I hopped in a third of the way through the workout, managing a modest 1200 in 4:36 (3 min rest), 800 in 3:04 (2 min rest), 400 in 1:26 (1 min rest), and another 400 in 1:25. I then hopped into Rob and Andrew's final 200, which I did in 31.2. I could really feel my right hamstring tug and fall lazily to the track. I almost stopped, as I felt awful when trying to lift my knees.
Sat, 8/14-Went to the Y with V.
Plan was to do 4x1 mile with 5:00 of lifting and stretching between progressively faster efforts.
Did the first mile, a warm up, in 8:30, then I stretched.
Midway through the second mile, which was only at 7:25 pace, my right hamstring pinched. So, I stopped.
I figured I'd stretch well. In the course of stretching, I could acutely feel my hamstring injuries. ARGH.
Fri, 8/13-took off from work. Errands and appointments.
Made my way to the D&R Canal for a 5M run. Hot and Humid. 84 degrees; real temp 90 degrees.
Reached the 2.5M mark in 20:00. On the way back, I felt weak and dehydrated, Didn't know if was because I had suffered a head injury when I slipped and fell down the stairs this morning! I wound up stopping at the 3.5M mark, restarting, stopping at the 4.5M mark, and then finishing up in 38:30.
Thurs, 8/12-
Went to deep tissue massage appointment at 7AM with Mark Najera. Hamstring, please get your act together!
Wed, 8/11
Went to the track at 7AM for 8x150 with 3 min rest. The goal was to run comfortably...2@24, 2@23, 2@22, and 2@21.
Real deal: 25-low, 24-low, 23-mid, 23-low, 21-high, 21-high, 21-mid, 20-high
Tues, 8/10
went to Y
mile warm up on treadmill..8:30
stretch for 5:00
7:00 on treadmill...on 8.1... .83M
lift for 4:30
ran on treadmill... on 9.1 speed...1.0M in 6:36
Mon, 8/9-took off
Sun, 8/8-in Camden, SC.
went to fitness center with the idea that I would take it VERY easy again after yesterday stitch in the left calf.
run a mile for 8:30
stretch for 5:00
run a mile in 7:30
do ab exercises for 4:30
run a mile in 7:00
Sat, 8/8
in Camden, SC.
went to fitness center
run a mile for 8:00
stretch for 5:00
run a mile in 7:00
do ab exercises for 4:30
a couple of minutes into the next mile, something jumped up and pinched my left calf. Ouch. I stopped immediately. Not another injury, I thought!
Fri, 8/7-
(YMCA at 6:45AM)
6:00 warm up on treadmill... .70M
4:00 stretch
6:00 on treadmill at 7.6 speed... .75M
5:00 lift
6:00 on treadmill at 8.1 speed... .80M
5:00 Abs exercises
6:00 on treadmill at 8.6 speed... .85M
Thurs, 8/6-took off
Wed, 8/4-
Went to the track for a workout. Tired. Didn't feel well. Hamstrings were tight and felt like they were going to pull. I was fearful. Managed just 6x200 in 32/33 with a 3:00 rest. Sucks!
Tues, 8/3-same as yesterday
Mon, 8/2-stuff going on. Couldn't make it to the gym.
Sun, 8/1-new month, new effort. Because I didn't run yesterday, I decided to head to GA to meet up with the gang. Rob and John were planning to do a hard 400, and Bruce and I would "happily" join them. After spending time using my new toys (TENS 7000 Digital TENS Unit With Accessories - TENS Unit Muscle Stimulator For Back Pain, General Pain Relief, Neck Pain, Muscle Pain and Sparthos Thigh Compression Sleeves (Pair) – Upper Leg Sleeves for Men and Women Support for Improved Blood Circulation Quad and Hamstring Recovery Sports Running Tennis Workout Basketball (Black-L)), I felt ready to run a conservative 400. I ran in lane 1 and was able to stay in close enough contact with John to run a modest 58.2.
Sat, 7/31-I’m shaking my head. The morning of the meet they changed the schedule and pushed the masters portion of the meet from around noon to around 2:30. Irritating, but no biggie! The 400 was scheduled for 3:50. I arrived at 2:00, and they were still doing the youth meet. I waited an hour to register and then another hour with my wife, and they still hadn’t even finished the youth competition! They had gotten THREE hours behind. The 400 would likely go off at close to 6:45 or 7:00. I left that s***show and headed home!
