hotel fitness

 10/31/21-

Went to the hotel fitness center for 3 x (1 mile + 5:00 of stretching/lifting/abs exercises).

Miles were an easy set of 7:55.

10/30/21

In Michigan visiting....

Went to the hotel fitness center for...

mile warmup in 8:06

stretch

1.5M in 11:20

stretch/lift

1.5M in 10:50

abs exercises 

10/29/21-I decided to do a long run this morning, rising a bit earlier than usual in order to make it happen. I got up just before 5:00.

I drove to the Y with plans to do my 5.75M route, plus loop a good portion of it a second time. I wound up running 9.5M. I started at 8:10, then dropped to 8:05, then went down to 7:55, then after two more miles, 7:50, then 7:45 for a couple of mile, then dipped to go a bit faster until reaching my car...in 74:00. 9.5M in 74:00, about 7:49 per mile.

it was worth it not to be detected

 Thurs, 10/28/21-

I got a sluggish start this morning.

I also hemmed and hawed about what I would do for a workout and where.

I left home close to 6AM (way late!) and made my way towards campus. I pulled into Mountain Park next to campus, thinking I would do some 1000s. However, it looks dark, and I could see a few folks in the distance walking with flashlights. So...I made my way just down the road to campus. I gathered my things and headed to the track. No sooner had I dropped my bag and put my earbuds than I received a text from a member of our contact tracing team saying I was part of a positive pair (Covid testing) and needed to isolate immediately (and certainly not be on campus for any reason). I gathered my things and went to my car. 

I read all of the instructions, which included completing a form so that the lab could review my original sample and provide a diagnostic result. I filled out the info and headed towards home. Low on gas, I stopped at a station midway between work and home. Just as I was pulling off to head home I received notice that my sample was "not detected." So...I headed back to campus and just showered. And now? I'm at my desk writing this post! While the workout escaped me, it was worth it not to be detected.

stretch/lift

Wed, 10/27/21

3x (1.5M + 5:00 stretch/lift) at the Y. 

11:52 

stretch

11:08

lift

11:08

ab exercises

Ten days ago

Tues, 10/26-Went to Mountainview Park to do 6x800 with exactly a 2-min standing rest between efforts. I had time for only 5x800. I

I thought that I would be able to run 2:50 or better, but after the first one I realized sub 2:50 was too ambitious.

2:53 
2:52  
2:51  
2:51
2:45  
 

Ten days ago on the track...

2:57 (87/90)
2:55 (86/89)
2:54 (86/88)
2:53 (85/88)
2:52 (85/87)
2:39 (80/79)

10/25/21-

Went on an easy 5.75M run... on the usual route from the Y.

8:15

8:00

7:45

7:45

7:30

5:25 (.75M)...44:40

Choice

10/24/21-

Went to Duke Island Park today for a five-miler. Managed 40:05, or 8:01 per mile pace. I started out at 8:45 and brought the pace down 7:30ish.

10/23/21-

Met up with the crew at GA for a workout.

I gave John the choice of: 

A. 2x(400,300,200)...4:00 rest. Pace: 72, 52, 32

B. 2x(300,200,150)..3:30 rest. Pace: 52,32,22

C. 4x(200,150)...3:00 rest. Pace 32,22

He chose C. Wayne would join us on a few of the 150s. (Chuck, Bob, Anthony, and others).

We hit: 33-mid, 23-low; 32-mid, 22-mid; 32-low, 22-low; 31-low, 21-low

maintained this pace

10/22/21-I decided to do a long run this morning, rising a bit earlier than usual in order to make it happen. I got up just before 5:00.

I drove to the Y with plans to do my 5.75M route, plus loop a good portion of it a second time. I wound up running 9.5M. I started at 8:25, then dropped to 8:10, then went down to 7:57, then 7:58, then 7:45, then maintained this pace until reaching my car...in 74:40. 9.5M in 74:40, about 7:53 per mile.

Mileage totals

9/26-10/2

38.4M

10/3-10/10

33.75M

10/11-10/17

30.45

10/18-

30M

I need to stay above 30 and should be inching towards 40. I'm headed in the wrong direction.

Comparable to...

Thurs, 10/21/21

Arrived at Mountainview Park at 5:50AM for a run on this great, 50-degree morning. As I have been doing, I figured I'd take it easy and run based on feel.

I started at 8:35 pace and worked my way down. I wound up doing 5 miles, looping around the park like a serpentine. 

Started at 8:35 and ended in 7:20. Total time 39:30.

8:35

8:10

7:45

7:40

7:20

Wednesday, 10/20/21

Went to Pingry for this baby, arriving at 6:10/6:15am. Workout was 1.5M, 400 jog rest, followed by 6x300s w/100m jog rest in between.

8:45 for the 1.5M; crossed mile in 5:50
did 6 x400--60, 59, 58, 57, 57, 54... 

Comparable to...this time in 2013

Tues, 10/22/13-went to Henderson. Workout was 1.5M, 400 jog rest, followed by 6x400s w/100m jog rest in between.

8:45 for the 1.5M; crossed mile in 5:47
did 5 x400 between 79 and 81; last one in 73.

Tues, 10/19-

3x (1.5M + 5:00 stretch/lift) at the Y. 

12:30 

stretch

11:25

lift

11:25

ab exercises

Nothing to see here

 Mon, 10/18/21-took off. Nothing to see here.

Workout chart from Andrew Albright

 http://sprintforever.blogspot.com/2020/11/workout-chart.html?m=1

Saturday, November 21, 2020

Workout Chart

Breaking barriers--Workouts for running 800 in sub-2:00, 2:00, 2:05, 2:10, 2:15, 2:20, 2:25, and 2:30

 Workout/goal for sub-2:00 800m: 12×300 at 43-45 seconds with a 1:00 recovery.

 

If the pace falls to a 47 or slower after a minimum of 4 repeats of 300 meters, then drop to running 200s at 28-30 seconds with a 1:00 recovery.

 

If you slow to anything below 31 or 32 seconds, then drop to running 100 repeats in 14-15 seconds with 30 seconds recovery. 

 Workout/goal for 2:00 800m: 12×300 at 44-46 seconds with a 1:00 recovery. 

If the pace falls to a 48 or slower after a minimum of 4 repeats of 300 meters, then drop to running 200s at 29-31 seconds with a 1:00 recovery.

 

If you slow to anything below 32 or 33 seconds, then drop to running 100 repeats in 15 seconds with 30 seconds recovery. 

Workout/goal for 2:05 800m: 12x300 in 46-48 seconds with 1:00 recovery.

 

If the pace falls to a 50 or slower after a minimum of 4 repeats of 300 meters, then drop to running 200s at 31-33 seconds with a 1:00 recovery.

 

If you slow to anything below 34 or 35 seconds, then drop to running 100 repeats in 16-17 seconds with 30 seconds recovery. 

 

Workout/goal for 2:10 800m: 12×300 at 48-50 seconds with a 1:00 recovery. (2022 GOAL)

 

If the pace slows to a 52 or slower after a minimum of 4 repeats of 300 meters, then drop to running 200s at 33-35 seconds with a 1:00 recovery.

 

If you slow to anything slower than 36 or 37 seconds, then drop to running 100 repeats in 17-18 seconds with 30 seconds recovery. 

 

 Workout/goal for 2:15 800m: 12×300 at 50-52 seconds with a 1:00 recovery.

 

If the pace falls to a 54 or slower after a minimum of 4 repeats of 300 meters, then drop to running 200s at 35-37 seconds with a 1:00 recovery.

 

If you slow to anything below 38 or 39 seconds, then drop to running 100 repeats in 18-19 seconds with 30 seconds recovery. 

 

Workout/goal for 2:20 800m: 12×300 at 52-54 seconds with a 1:00 recovery.

 

If the pace falls to a 56 or slower after a minimum of 4 repeats of 300 meters, then drop to running 200s at 37-39 seconds with a 1:00 recovery.

 

If you slow to anything below 40 or 41 seconds, then drop to running 100 repeats in 19-20 seconds with 30 seconds recovery. 

Workout/goal for 2:25 800m: 12×300 at 54-56 seconds with a 1:00 recovery.

 

If the pace falls to a 58 or slower after a minimum of 4 repeats of 300 meters, then drop to running 200s at 39-41 seconds with a 1:00 recovery.

 

If you slow to anything below 42 or 43 seconds, then drop to running 100 repeats in 20-21 seconds with 30 seconds recovery. 

Workout/goal for 2:30 800m: 12×300 at 56-58 seconds with a 1:00 recovery.

 

If the pace falls to a 60 or slower after a minimum of 4 repeats of 300 meters, then drop to running 200s at 41-43 seconds with a 1:00 recovery.

 

If you slow to anything below 44 or 45 seconds, then drop to running 100 repeats in 21-22 seconds with 30 seconds recovery. 

The idea of this workout is to maintain race pace or faster throughout the entire workout to help the athlete learn to hold the pace even when fatigued both physically and mentally.  Shortening the distances run really helps with this. 

 

Y...easy

Sunday, 10/17/21

Met up with a few of the guys at GA. After some back and forth, we decided that some of us would do 6x400, while some would stop 100m shy and do 300s. The pace would be 17 sec or so per 100 meters. The rest between efforts would be 4:00. 

I had hoped this workout would be doable, but I honestly struggled, as did the rest of the crew. After three efforts, I awarded the group extra rest: a total of six minutes between what would be seen as two sets of three. With the head wind too strong too ignore, I'd wind up doing 300s for the my final two efforts rather than 400s.

My runs were 69, 69, 70, 69, 52, and 49. 

Anthony managed 3 300s, while Chuck K. ran 3 400s. They then worked on pentathlon elements. 

Rob ran 3 300s and 3 200s, pacing me on my 300s.

Andrew A. ran 4 400s, 1 300, and 1 200

Saturday, 10/16/21-

Made it to Skillman Park to do an easy run before my 8:00 board of trustees meeting on Zoom.

4.5M in 36:15

mile 1-8:50, mile 2-8:20, mile 3-8:05, mile 4-7:40, mile 5-3:45 (.5M)

Friday, 10/15/21

Did my 5.75M loop from the Y...easy. 46:10

early in the morn

Thurs, 10/14-Went to Pingry's track at 6AM to do 6x800 with exactly a 2-min standing rest between efforts.

I thought that I would be able to run 2:50 or better, but after the first one I realized sub 2:50 was too ambitious.

2:57 (87/90)
2:55 (86/89)
2:54 (86/88)
2:53 (85/88)
2:52 (85/87)
2:39 (80/79)

This was tough. I knew it would be, especially on short sleep (Bosley woke me up at 3:00 and I could not get back to sleep. By the time I got back to sleep it was after 4 4:00, and the alarm screamed at 5:00.) But... I made it through. It felt good to do so.

I averaged 8-9 seconds slower than I did in 2013. At least the 2013 workout was on a Saturday, not a weekend and early in the morn.

Back on Sat, 10/12/13-Went to Westtown School's track to do 6x800 with a 2-min rest (100m walk/100m jog). 
I thought that I would be able to run 2:40 or better, but after the first one I realized sub 2:40 was too ambitious.

2:48 (81/87)
2:45 (81/84)
2:46 (82/84)
2:44 (81/83)
2:45 (82/83)
2:32 (75/77)

looping around

Wed, 9/22/21

Arrived at Mountainview Park at 5:50AM for a run on this slightly humid, 60-degree day. As I have been doing, I figured I'd take it easy and run based on feel.

I started at 8:20 pace and worked my way down. I wound up doing 5 miles, looping around the park like a serpentine. 

Started at 8:20 and ended in 7:20. Total time 39:15.

8:20

8:00

7:50

7:40

7:25

3x

Mon, 10/12/21-3x (1.5M + 5:00 stretch/lift) at the Y. 

12:30 

stretch

11:50

lift

11:50

ab exercises

First sit-n-kick workout of the season.

10/11/21-First sit-n-kick workout of the season.

Drove to Pingry at 9:00 on this Indigenous Peoples' Day for the workout.   

My caveat: The workout as designed for a 2:00 800m high school runner is 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28), then jog 1200m between sets. Since I am not able to run 800 meters in 2:00...or 2:10 or 2:15 for that matter, I modified the workout accordingly.  The target for me today was moderate: 70 for the 400s and 35 for the 200s. 

Today was 60 degrees and windy.

The first set:  71 for the 400, 35 for 200. 1200m jog in 9:00.

The second set: 71 sec 400, followed by a 35 sec 200.  1200 jog in 9:00

Third set: 70 sec 400, and a 35 sec 200. 1200m jog in 9:00

Fourth set: 72 sec 400.  Ouch.  200 in 34.  1200m jog in 9:00

Fifth set:  69 second 400, 33 sec 200.  

1000m cool down in 6:00

Pretty hard workout, even if my marks do show it

closed doors

 Sun, 10/10/21-Took off the day after going to Hillsborough track twice, only to see there was a football game in progress. Returned a second time to the same. I then headed to the Y, but it was closed. With the rain and the closed doors, I bagged my workout.

Sat, 10/9/21-Went to Skillman and did 4.5M in 36:15. 

Fri, 10/8/21-3x (1.5M + 5:00 stretch/lift) at the Y. 

12:30 

stretch

11:50

lift

11:50

ab exercises

Thurs, 10/7/21-Did 5.75M route.

easier than anticipated

 Wed, 10/6/21

I worked out with the Xc team again today. After all, I am the team's adoptive "super fan."

Arriving a bit late from the Short Hills campus, I hopped on the track following their warm up. Tim and I did three laps and I stretched, but not especially thoroughly.

After just a few minutes, Coach Matt H. gathered up the team, which had just finished a few drills and such. 

The workout varied somewhat across the three distinct groups, but the theme was consistent:

4 x 400s or 4 x 300s ...followed by 100m jog

...followed by 600m jog

3 x 800s...followed by 60 second standing rest

...followed by 600m jog

4 x 400s or 4 x 300s ...followed by 100m jog

Depending on the group, the goal pace of the 400s was 75-80, the 300s 60; the goal pace of the 800s was 2:55-3:00, 3:05-3:10, and 3:10-3:15...I believe.

Tim and I settled into the second group.

My runs: 

300s--60, 61, 62, 62...pretty much because I was boxed in. The rest period was about 40-45 sec.

800s--2:57, 2:58, 2:52. The rest period was about 60-70 sec.

300s--60, 59, 58, 57. The rest period was about 50-60 sec.

I felt refreshed afterwards. It was easier than anticipated. I wonder how I would have felt had I run with the top 7. Perhaps next time.

Tim and I cooled down with a mile. 

harder than I anticipated

 Wed, 10/6-

Took off this morning b/c I will be working out with the XC later this afternoon.

Tues, 10/5-took off. Body needed rest, and I have a lot of work to do.

Mon, 10/4-I went to Mountainview Park to do a 5M, hitting tempo in the middle. This meant doing the first two miles easy, the second two miles at tempo/10K pace, and the last mile easy...as a cool down.

This was harder than I anticipated, especially in the pre-dawn, 6AM humidity.

Mile 1: 9:00

Mile 2: 8:30

Mile 3: at tempo...6:35

Mile 4: at tempo...6:25

Mile 5: 8:15

38:45

On this beautiful morning

10/3/21-

On this beautiful morning, I went to the Y and did...

8:30 mile

5:00 stretch

7:55 mile

5:00 lift

7:25 mile

5:00 ab exercises/stretch

Not much going on today.

Meet and greet...10 miles

Sat, 10/2-

After attending a 9:00am meet and greet at our new Pottersville Campus, I headed to our Basking Ridge Campus to get in a long run and some work before working the football game against Greenwich Country Day.

I changed and readied for what I had hoped would be an easy long run. I started at 11:00am, figuring I'd run at a slow pace and get in 10 miles...in 90 minutes. I started out from the athletics entrance and made my way to Mountain Park, covering the first mile in an easy 9:15. The second mile was 8:25. My right calf cramped up, so I stopped to stretch it at the 2.25M mark and again at 2.65M mark. I feared that I would have to abandon my effort, but I started up again. The calf loosened some, and I was able to manage the rest of the run. The third mile was in 8:05. The next few miles hovered at or just below 8:00. The last few miles were 7:50 down to 7:30.

The 10 miles were covered in 81:15, for an average pace of 8:07.

Fri, 10/1-

Parked at the Y and did my 4M (32:00) in the neighborhood, followed by 15-20 minutes of lifting and stretching inside the Y.