Landing

 Aug 30, 2022-

Ran 3.3M (incl. through Mt. Airy) in 27:00

Aug 29, 2022-

Ran 2.5M, landing at Vare. Spent 15 min in Vare and jogged back to Jennings (.5M)

pacing duty

Sun, 8/28/22-

Did a few 150s with Bruce and Wayne, whose plan consisted of 2 in 22 sec and 2 in 19.xx. I was on pacing duty for the first two, which I did in flats in 22.xx. I donned my spikes for the second two, in 20-low and 19-high. Achilles? Still an issue, but I made it through. I then hopped in with the distance crew for the tail end of the workout (5x1200 at 6:40 pace, then 800 in 6:00 pace). I did the last two laps of their final 1200 (in 3:14) and then capped things off with them on them with an 800 (in 2:56).

Iced my achilles before the workout.

Sat, 8/27/22-

took off

Fri, 8/26/22-

1.1M in Vare

Lifted

1.1M back to Jennings

Thurs, 8/25/22-

took off

Vare you go!

Fri, 8/26-Took off

Thurs, 8/25-Vare you go! Ran 1.1M (9:00) to Vare to lift. 

Lifted for a few, then ran .8M on treadmill.

Lifted some more.

Took the 1.1M (8:45) route back to Jennings.

Wed, 8/24-Did 5x800 on track. 3:05, 2:59, 2:58, 2:57, 2:55. 3 min rest.

stepping in crap

 Tues, 8/23-

At Zion property. Wanted to get in a workout, but the deer crap called my name. In preparation for a leadership retreat at my house, I needed to clear the deer crap from my yard so that we could use it for, well, yard games during lunch. I couldn't possibly have my guests stepping in crap, could I?

Mon, 8/22-

Ran 3M around the neighborhood in 24:25.

Sun, 8/21-

Met up with the crew. Bruce, Andrew and I did 5x300. Goal was mile pace, around 60. 61, 60, 58, 59, 55. I then waited a few minutes. Encouraged by the 5 x mile effort of the distance crew, I decided to do a mile. I hit 6:00 pretty readily. My achilles was better today.

Sat, 8/20-took off.

Fri, 8/19-took off

Is this solution working for me?

Thurs, 8/18/22-

Took off. Used the Tendlight Red Light Device. Is this solution working for me?

Wed, 8/17/22-

Jogged a roundabout 1.1M (9:00) to Vare Field House. Fitness center was closed. I then jogged .25M (2:00) to Kingsley. Went to the weight room there. Lifted and did other strength work for 15-20 min. Headed back to Jennings .25M (2:00) 

Tues, 8/16/22-

Took off

Ran a short bit

 Mon, 8/15/22-

Took the long route to Vare Field House. 1.1M 

Got there and was locked out of the fitness center.

Bummer!

Took the long route back to Jennings. 1.1M

Bummer!

Sun, 8/14/22

After returning from a weekend at a b&b in Bucks Co., I went to the track with my eyes set on 400s. I had already used Alison Schwalm's red laser. I felt better. However, even after a great warm up and Icy Hot lube-up, I managed but a single 200m in 31-low when my hopes were dashed. Achilles woes continued. I tried a second half-lapper, but it was not to be. I wound up doing drills and calling it a session.

At least I managed a 2M+ walk with V this morning.

Sat, 8/13/22

Staying at Bridgeton House Inn in Upper Black Eddy, PA. Walked on the Delaware Canal trail with V. Decided to run a couple of miles. Argh.

Achilles woes!

Friday, 8/12/22

Ran a short bit and lifted.

Thurs, 8/11/22

Took off

Wed, 8/10/22

Ran a short bit and lifted.

out of an abundance of caution

 Wed, 8/10/22

I set out to do 6x200 this morning, but my achilles wouldn't cooperate. After a 31-second effort, I could feel sharp aches. At the start of my second effort, the pain sharpened and, out of an abundance of caution, I stopped. I then did some drills and called it quits.

Tues, 8/9/22

Ran a slightly longer route to Vare gym (.55M) for a 25 minute strength training session. I stopped midway through the session to do .4M on the treadmill. I jogged back to the residence (.55M).

Mon, 8/8/22

Ran to Chill on the hill and took a side street beyond the shop en route to returning to Jennings for an even 3 miles.

we weren't entirely aimless

Sun, 8/7/22-

While we we a little uncertain about the workout, we weren't entirely aimless. After some texting yesterday and some back and forth today, a few of us (Bruce, John, Allison, and I) would reach for a simple 3x400 with a generous 8-min rest between efforts. The target pace, per Bruce's request yesterday, was supposed to be 70. Easy enough, right? 

Effort 1: 33/68. John stopped at the 300m mark, resenting his new "distance" spikes. He'd remove them in favor of a more conventional pair.

Effort 2: Bruce requested that we slow it down by a hair. I tried, but he pushed things over the second 200. 33/68. Bruce--33/67. Bruce said he pushed it because he had now planned to complete just two. (However, when it was time to do a third, he decided to graph onto the group for last 250m.)

Effort 3: 32/64 (Delvin). John came in a few seconds afterwards, while Allison stopped at the 300. 

On all three efforts, Anthony attached himself at the 200 mark, for 3x200 in 33/34.

Sat, 8/6/22-

Went to the athletic center with V for a 25-min workout.

Landed

 Fri, 8/5/22-

Ran 2M around the neighborhood in about 17:00, then went to the fitness center for stretching and some strength work (lifting + core).

Thursday, 8/4/22-

Took off. Sore achilles + work.

Wednesday, 8/3/22-

After warming up, I did 4x200 in 31-low and 3x100 in 14-low

Tuesday, 8/2/22-

Ran about 3M around the neighborhood. Landed at the track for stretching and drills.

Monday, 8/1/22

Ran 2M around the neighborhood, then went to the fitness center for stretching and some strength work (lifting + core).

Lots of lunges

Sun, 7/31/22-

Met up with a few from the crew for a little 150s action.

After a little uncertainty, Bruce, Wayne and I decided on 150s, while Rob and Alison offered up 200s. The (6) 150s were supposed to be in 21/22 with 2:30/3:00 rest. 

23-low, 22-mid, 22-low, 21-mid, 21-mid, 20-mid.

Alison did her first three 200s in 32, with Rob pacing at 34. The remaining three hovered around 34.

Sat, 7/30/22-

Ran about 2.5M, then stretched and did drills at the track. Lots of lunges (50 yards) topped things off.