5-mile turkey trot to benefit Face to Face

Tues, 11/29-

Jogged a mile. Made my way inside the MS. Stretched in the orchestra room, then made my way out to do 5 hill repeats on the pavers leading up to the tennis pavilion. The length, according to my watch, was .12M+/200m, if you start from the street. I covered the distance in 39/40 sec. My recovery was jogging back down in 1:20/1:30.

Mon, 11/28-

Mile (1.08) to Vare (8:30). Stretched and strength work. Mile (.97M) back to Jennings (7:45).

Sun, 11/27-Away at Glasbern Inn

Went to the fitness center with V. Warmed up a mile (8:00). Stretched some. Did another mile (7:30). Barbell and plyo work.

Sat, 11/26-Anniversary

Met up with the guys on Saturday instead of Sunday. John, Bruce, Leroy, and I did 9x150 with goals of 3@24, 3@23, 3@22. 

Actual: 3@24-mid; 22, 23-low, 23-low; 21-low, 22-low, 21-low.

Fri, 11/25-1M, stretched, strength work at Vare. Mile return to residence.

Thurs, 11/24-5-mile turkey trot to benefit Face to Face. Forbidden Drive. Warmed up on the track, stretched inside, then had V drop me off at about 8:45am at the corner at Chestnut Hill College, just up the street from the start. It was about 35 degrees. Just before the start of the race, I shed a bit more clothing. I also decided to keep my earbuds in, as I thought I would take it fairly easy. When the race started, I figured I'd see how the first mile went and then just try to maintain pace. Knowing I am not at all in much shape, my expectations were tempered. After a 6:51 first mile that felt pretty relaxed, I felt I was good.  I got passed by a number of people, many of whom I would find themselves behind me by the conclusion of the race. Mile 2 was in 6:57. A quarter mile later I saw teammate Carmen Zappile, who would win our age group. At the turnaround point, I saw 17:15/2.54M on my watch. I crossed the 5M mark finished in just under 34:00. I crossed the finish line in 34:22 for 60th out of 960 and 4th in my age group.

Wed, 11/23-took off

Pretty easy

11/22/22

Ran 3.8M in 29:10. Pretty easy.

Chilly cheeks at 22 degrees!

 11/21/22-Ran 2.47M in 19:10, followed stretching and strength work in Vare, followed by .53M (8:10 pace) back to Jennings. Chilly cheeks at 22 degrees!

wind and cold

 11/20-Did 12x100 in wind and cold (30 degrees). pace 15 secs. rest 2:00

11/19/22-Ran 3M, followed stretching and strength work in Vare, followed by 1M back to Jennings.

possible workout

 100m, 110m, 120m, 130m, 140m, 150m, 160m, 170m, 180m, 190m, 200m. (See 12/3/17 advce from Pete Carroll)

2:00 rest

100-20 (about my current fitness pace for mile--5:20)

110-21

120-22 (probably my current fitness for the 800--2:27)

130-23 (2:21 800m pace)

140-24  

150-25 (I wish I could say this was my current fitness for the 800--2:13!)

160-26

170-27

180-28

190-29

200-30 (about my current fitness pace for 400)

11ss

fall is upon us.

 11/19/22-

Ran close to 3M (avg 7:45 pace), then lifted and stretched in Vare Gymnasium, then headed back to Jennings (about 1.1M, 7:45 pace). 4M total.

At 33 degrees, I'd say fall is upon us.

This body is in hibernation!

 Fri, 11/18-took off; overslept

Thurs, 11/17-I tried my luck at a moderate 6x200 in 35 with a 2:00 rest between efforts.  I felt like crap. I hovered at 35 on tries 1-4, ran 34 on efforts 5 and 6 and 7. No speed in these legs...yet.

Wed, 11/16-ran down to Forbidden Drive, seeking a 5M run. Managed only 4.5M. Stopped on Valley Green on way back.

Tues, 11/15-2M in 15:15

Mon, 11/14-3M, then lifted, then mile return.

This body is in hibernation! 

There is no speed in these legs...yet.

Fri, 11/11/22-Wanted to run and then get in a quick lift, but time was not on my side. So, I wound up simply doing 3.05M in 31:13

Thurs, 11/10/22- I tried my luck again at a moderate 8x200 in 35 with a 2:00 rest between efforts.  This is the workout we did last Sunday. I hovered at 34 on tries 1-4, ran 35 on effort 5, hit 33 on tries 6 and 7, and reached 31-high on the eighth one. There is no speed in these legs...yet.

About

Wed, 11/9/22-took off

Tues, 11/8/22-about a mile to Vare; strength work; about a mile back to Jennings

 

back to Jennings

Mon, 11/7-Went 3.9M in 30:00 at 6:15AM.

Sun, 11/6-John, Bruce, Wayne, his son Alex, and I tried our luck at a moderate 8x200 in 35 with a 2:00 rest between efforts. We took turns leading. Wayne bowed out after the first four.  Bummer. I hovered between 34 and 35 on all but the eighth one, when I ran 31-high. John hit that mark as well, but Alex and Bruce touched down on 29/30.

Sat, 11/5-took off; spent the night on Zion in NJ.

Fri, 11/4-2.85M in 21:15

Thurs, 11/3-6x300 in 55-58 on 1:45-2:20 rest

Wed, 11/2-1.75M, then strength work at Vare, then .9M back to Jennings

make our way to him

 11/1/22-Did a mile en route to Vare (7:45). 10 min of strength work. Did a mile (1.05) en route back to Jennings (8:05).

10/31/22-Covered an autumnal 4.05M at 6:30AM in 23:50.

10/30/22-Bob, Keith, and I (along with a guy whose name I cannot remember) did 5x1000. We'd give Bob between 25 and 30 seconds' lead time, then make our way to him over the distance. We'd take about a 2:00 rest between efforts. I wound up doing 3:40, 3:38, 3:38, 3:36, skipping #3.