Fooled around

 

Tues, 8/29-1.1M to Strength and Conditioning Center. 8:50; stretched and lifted; 1M back home. 7:55

Mon, 8/28-4.45M in 36:00

Sun, 8/27-Fooled around. 

500 in 1:50 

5:00 rest

400 in 1:24

4:00 rest

300 in 60

3:00 rest

300 in 51

Noncommital. I am all jacked up!

Sat, 8/26-took off

Fri, 8/25-took off

Thurs, 8/24-took off

Wed, 8/23-took off

Tues, 8/22-took off; acupuncture session in evening

Mon, 8/21-.5M to strength and conditioning center; stretched; hopped on treadmill for half-mile, limping; lifted for 10 min; jogged .5M back home

Sun, 8/20-Noncommital. I am all jacked up! Wasn't sure what to do or what I was able to do. I wound up hopping into three of the 1000s some of the crew was doing, except I ran just 600 (2:24, 2:22, 2:20). They took two or three minutes between 1000m efforts, which meant I had 90 seconds on top of that for my 600s. I then managed 4x200 with 60 sec rest, Andrew and Bruce in tow.

Acupuncture session

Sat, 8/19-2.45M in 20:00 to the Commons. Lifted. 1.08M back to Jennings. 

Fri, 8/18-4.45M in 36:00 around Chestnut Hill and Mt. Airy. Acupuncture session 2 in afternoon.

Thurs, 8/17-2.45M in 20:15 to the Commons. Lifted. 1.08M back to Jennings. 

Wed, 8/16-8x200 with 60 sec rest. Goal was 34 sec. I hit mainly 35s. Humid outside. Poor showing.

Tues, 8/15-4.45M in 37:00 around Chestnut Hill and Mt. Airy. Acupuncture session 1 in evening.

Mon, 8/14-2.45M in 20:30 to the Commons. Lifted. 1.08M back to Jennings. 

Took a page out of the 2016 archives

Sun, 8/13

Took a page out of the 2016 archives, specifically Sunday, 8/7/16 (at Radnor): 5x(200 in 34/35 sec, 100 jog in 60 sec, 200 in 34/35 sec)...with 4:00 rest between sets. This time we were at GA since my track (SCH!) was still covered with the planking needed for construction vehicles to access the infield.

34-mid; 35-low

34-low; 35-low

34-low; 34-mid

33-mid; 34-low

33-low; 31-high

Guy came in and out of the workout. Rob did sets 1, 2, 4, and 5. John did sets 1-4. Andrew and I did all five sets.

Compared to 2016, I'd say I averaged 1.5 seconds slower per effort.

Back in 2016, I managed:

34-high, 33-mid

33, 33

33, 32

32, 33

33, 32

34, 31

The 100m job averaged 45 seconds.

Sat, 8/12

5M in 40:25 at Duke Island Park (NJ)

Fri, 8/11-

4.4M in 35:00 around Chestnut Hill/Mt. Airy

Thurs-8/10

Mile, lift (Vare), mile

Wed, 8/9

8x200 in 35 sec with 60 sec rest.

Tues, 8/8-traveling

Mon, 8/7- (in Saint Lucia)

9 min mile warmup

10 min stretch

6x600 in 2:30, 2’ rest  (treadmill)

5 min cooldown

Sun, 8/6- (in Saint Lucia)

9 min mile warmup

10 min stretch

20 min preprogrammed intermediate interval workout (treadmill)

3 min cooldown

(Stretch class in the morning. Volleyball in the late afternoon)

Sat, 8/5- (in Saint Lucia)

8.5 min mile warmup

10 min stretch

8 min mile

4:00 lift

7:30 mile (treadmill)

4:30 lift

7:00 mile  (treadmill)

5:00 lift

3:00 core work

(Aqua workout in the early afternoon. Volleyball in the late afternoon.)

Fri, 8/4- (in Saint Lucia)

8.5 min mile warmup

10 min stretch

5x1000 in 4:00, 4’ rest  (treadmill)

Thurs, 8/3-en route to Saint Lucia.

Colon Guy

 Wed, 8/2-No workout today. Had an early morning appointment with none other than the colon guy! 

right on

Tues, 8/1-Warmed up and then tried my luck at a modified version of what we did on Sunday. I went for 150, 200, 150, 200, 150, 200, 150, 200 with 90 sec rest. The 150s were supposed to be in 24 and the 200s were targeted at 33. Turf field under construction.

24, 33, 24, 33, 24, 33, 25, 31

Monday, 7/31-4.45M run in 35:45. (8:30, 7:55, 7:55, 7:50, 3:25). -run: Springfield Ave, left on Germantown, right on Willow Grove, right on Stenton, right on Cresheim Valley, left on Germantown, right on Allens, right on MacCallum, left on Cherokee, right on Mermaid, left on Towanda, right on Springfield. 

right on Lincoln, left on Springfield...to home.

Sunday, 7/30. Field under construction. A group of us went for 2 x (4 x 200 with 60 sec rest). 10 min between sets. With her recent 2:21 800 in the books, Alison and I paced off each other. 33, 34, 33, 33; 32, 33, 34, 33

Saturday, 7/29. Mile to Vare, lifted, mile back.

Friday, 7/28-run: Springfield Ave, right on Germantown, right on Allens, right on MacCallum, left on Cherokee, right on Mermaid, left on St. Martins, left on Springfield.  

Thursday, 7/27-run: Springfield Ave, left on Lincoln, right on Willow Grove, right on Stenton, right on Woodbrook, left on Crittedon, left on Stenton, left on Cresheim Valley, right on Lincoln, left on Springfield...to home.