Ocean Blvd

6/30-Sat. Ran on Ocean Blvd. 4M in 28:30. 6/29-Fri. Took the day off. 6/28-Thurs. 4M Beach run w/ DJ. 30:00. 6/27-Wed. Ran around area surrounding hotel near NC State. 4.25M 30:30 6/26-Tues. Ran from hotel to Duke's campus. Ran around part of campus. 6.5M.

South Carolina-bound

6/25- went to YMCA and alternated running with lifting: 6:59 mile, 7 min of lifting, 6:29 mile, 7 min of lifting, and 5:59 mile. Running done on 16 laps-to-the-mile indoor track, 6/24--went on 5.9M w/ DJ. 41:00. South Carolina-bound.

what the recipe demands

6/23/12--made my way to Germantown Academy to meet up with some of the guys (Chuck, John, Carl, Ray, Bruce, Phil, et al.).  There were 8 of us in all. 

I was thinking of one of the following:

I) 3 x 200m at 800m race pace with 3 minutes rest between reps and 6-minute walk (or 800m jog) after last rep. Then, complete 2-3 sets of (300m at 800m race pace, 2 minute rest, 200m at 400m race pace), with 6 minutes walk/jog between sets (Ex: 2:15 man runs 34ish for 200m reps, 50ish for 300m reps and 31-ish for 200m reps; 2:05 man runs 31ish for 200m reps, 46ish for 300 reps and 27ish for 200m reps)

II) Pick-up reps
8x 400m @ 10 seconds slower than 800m race pace w/3 minute rest and #s 2,5,8 @ goal pace of second lap of 800m race. (Ex. 2:05 800m runner: 71 sec for repeats 1,3,4,6,7 and 64 sec for repeats 2,5,8.)

III) The Breakdown.
- run hard 600, walk 400--
- run hard 500, walk 400
- run hard 400, walk 400
- run hard 300, walk 300
- run hard 200, walk 200
Recovery is “walk what you run” to a maximum of 400m:

6-5-4-3-2 Breakdown

The idea is to choose a 200 meter pace for the 600  (for example, 33 sec) based on your 400m race goal (for example, 56 seconds).  This means you run the 600 at 33 seconds per 200m pace. (The target time for the 600 would be 1:39.) Then, you run a 500 at 32 seconds per 200 pace.  Then, you hit the 400 62 seconds, or 31 seconds/200 pace (There is approximately a 6-sec differential between 400m target time in the workout and 400m race--hence 62 and 56.).  ...And so forth.  Each 200 meter segment is one second faster than the previous interval.  You can actually do this workout unassisted with a watch that beeps at every 200 meters interval with the desired target time.

You can do the 600 at 31 sec pace/200 if your 400 race goal is about 52, the 600 at 32 sec pace/200 if your 400 race goal is about 54, and so forth based on your respective 400 race goal (e.g., :58, :60, :62, :64).

200 meter split times

200 33 32 31 30 29 28 27
300 34 33 32 31 30 29 28
400 35 34 33 32 31 30 29
500 36 35 34 33 32 31 30
600 37 36 35 34 33 32 31

Target times

200 33 32 31 30 29 29 27
300 51 49.5 48 46.5 45 43.5 42
400 70 68 66 64 62 60 58
500 89 87.5 (1:29/1: 27) 85 (1:25) 82.5 (1:22) 80 (1:20) 77.5 (1:17) 75 (1:15)
600 111 108 (1:51/1:48) 105 (1:45) 102 (1:42) 99 (1:39) 96 (1:36) 93 (1:33)

Even though there was some interest in the first workout, we ultimately decided to do pick-up reps.  This would be my first interval workout since my hamstring injury two weeks ago.  I announced beforehand that we would cheat a little by lengthening the rest between 400s to 4 minutes, technically more than twice the allotted time.  What the hell, though; we're not in high school!  Given the additional rest, I thought I could be successful.  My goal then was 8x 400m @ 71 w/ #s 2,5,8 @ 64. 

I began with 1.25M warmup and some dynamic stretching, which I don't do as much.  I'm more of a static guy!  We then began in earnest at about 9:30.  I felt ready.

First run: 34/69; Phil was about 33/68
Second run: 30/64; Phil was about 29/62
Third run: 34/70: Phil was about 33/68
Fourth run: 34/69; Phil was about 33/68
Fifth run: 31/64; Phil was about 30/61
Sixth run: 34/69; Phil was about 33/68
Seventh run: 34/70; Phil was about 33/68
Eighth run: 30/63; Phil was about 29/60

I was rather pleased with this workout and even more pleased that I did not feel my hamstring tense up.  I did feel a little tentative at times and really should have made it a point to stay right on Phil's hip, but I didn't want to push it.  I really would like to be able to achieve these 400 times with three minutes' and then two minutes' rest, which is ultimately what the recipe demands. 

All is all, the guys felt good about this workout.

6/22/12--took off.

overslept and missed

Thursday, 6/21/12--overslept and missed what would have been my first 8-mile run in the Borough in several months...since winter.  Wound up doing a lazy 3.5M in 27:35, or 7:53 pace.  I began the Rustin loop as usual and then picked up the Rustin Run course at the stadium.  Followed the course for about 1.4M.  Instead of cutting into the farmland I kept straight towards the retention pond and headed into the neighborhood for home.

Wed, 6/20/12--drove to the Y at 6:15 AM.  Ran a mile (16 laps around the indoor track) in 7:00, lifted for 5 min, ran a mile in 7;00 on the treadmill, lifted for 5 min, and then finished with a mile on the track in 6:30.  Played tennis in 90-something degree heat at 6 PM.  Finally beat Rich G.!

the satisfaction I so desperately need

When I showed up at WC Henderson HS at 5:45AM today, I thought that just maybe I would feel the bounce I needed to get myself back in gear.  It would never come.

I arrived later than usual.  As I jogged around the track gingerly, I heard someone mention that today was the mile time trial.  I then remember it was this time last year that I did a time trial, running close to 5:00.  I continued to jogged, knowing that I would not be ready by the time they hit the starting line.  Forget about the reality that my hamstring would prevent me from participating anyway.  It's funny how life works.  I hemmed and hawed about whether I should bring my racing flats with me to Henderson.  I opted against it, figuring that I would do little that would require them.  As it turned out, today would have otherwise been a good day to bring them.  However, bringing them would have seduced me into running the time trial for which I am not ready.  So, I just jogged and cheered on my fellow athletes, who are so dedicated to run hard at 6AM week in and week out!  John Manion and younger John would break 5:00, with the help of Scott Burns who was their rabbit through 3 laps.  John Callahan would run 5:10 or so, and Barry 5:22.  I am missing plenty others.  In fact, there were two heats: one for plus-6:00 and one for sub-6:00.

All I could do was watch and stretch tight, sluggish legs.  Afterwards the crew ran 4x200.  I tried one on my own and ran 40 seconds!  Holy crap!  I felt like I was going at 33-second pace!  I have lost more than a step; I have lost a staircase.  And my season is on the line.

I just hope the workout this Saturday brings me the satisfaction I so desperately need.
Played tennis in the evening against Rich G.  Had a good 1st set.  Bombed sets 2 and 3.

legs were tighter than i like

6/18/12--simple 4.4M run (2 Rustin loops)
17:11--2.2M (7:48 pace)
33:02 (15:51-7:12 pace)--4.4M

overall--7:30/mile pace

legs were tighter than i like

We had a good run.

Saturday, 6/16--drove to the Y to lift (with my wife).  When I returned home, I went for a 6.6M run with my son.  We did 3 Rustin loops (6.6M), each 2.2M faster than the other.

Loop 1: 17:10 (3:55, 7:45(1M), 15:40 (2M), 17:10)--2.2M
Loop 2: 33:10 (16:00--2.2M)--4.4M
Loop 3: 48:10 (15:00--2.2M)--6.6M

We had a good run @ 7:17/mile pace