Thurs-Took off
Wed-Ran about 5M (trail) at Mohonk Mountain House
Tues-Ran a couple of miles before making my way to Pingry for the retreat.
Friday, June 30, 2017
Monday, June 26, 2017
otherwise VERY DOABLE marks
Mon, 6/26-
Went to Westtown School for a moderate workout of 9x150. The idea was to do 3@21-mid, 2@20-mid and 2@ 19-mid, with three minutes' rest between efforts. I was, on average, a half-second off these otherwise VERY DOABLE marks.
22-mid, 21-high, 21-mid, 20-mid, 21-low, 20-mid, 20-low, 19-high, 20-low.
Sun, 6/25--took off
Sat, 6/24-WT's track was off limits, as was WC Henderson's. I wound up at Downingtown East. Inspired by a workout I did this week in 2015, I set out to do 3x300 in 48, 3x200 in 28, and 3x150 in 19-mid. The 200s would be paced at 8 seconds per 50 meters, the 200s at 7 seconds per 50, and the 150s at 6.5 seconds per 50.
While the 300s went well, I could tell that something was up with my muscles. By the time I reached my third 200, I realized I was on the verge of a cramp or worse, a muscle pull.
48-mid, 47-mid-48-low
28-mid, 27-mid, 28-low.
20-mid. STOPPED
Fri, 6/23-
Ran a few miles.
Went to Westtown School for a moderate workout of 9x150. The idea was to do 3@21-mid, 2@20-mid and 2@ 19-mid, with three minutes' rest between efforts. I was, on average, a half-second off these otherwise VERY DOABLE marks.
22-mid, 21-high, 21-mid, 20-mid, 21-low, 20-mid, 20-low, 19-high, 20-low.
Sun, 6/25--took off
Sat, 6/24-WT's track was off limits, as was WC Henderson's. I wound up at Downingtown East. Inspired by a workout I did this week in 2015, I set out to do 3x300 in 48, 3x200 in 28, and 3x150 in 19-mid. The 200s would be paced at 8 seconds per 50 meters, the 200s at 7 seconds per 50, and the 150s at 6.5 seconds per 50.
While the 300s went well, I could tell that something was up with my muscles. By the time I reached my third 200, I realized I was on the verge of a cramp or worse, a muscle pull.
48-mid, 47-mid-48-low
28-mid, 27-mid, 28-low.
20-mid. STOPPED
Fri, 6/23-
Ran a few miles.
Thursday, June 22, 2017
Not a great time, although it felt pretty good.
Thurs-Went to the Y for some light running and lifting.
mile, lift, stretch, .5 mile, lift, stretch.
Tired.
Wed-Recovery run of 4.3M in 35:00
Tues-Meet at Germantown Academy. On account of my not reading the event schedule correctly, I registered for the 100 and 200; I neglected to realize a 400m race was being contested.
I warmed up adequately for the 100. Despite my workout on Sunday, my 100 from lane 2 was pedestrian. I haven't seen the official time online, but I believe I noted I had run 12-mid, not the 12.21 I had as my seed time. Shucks and sucks! Shortly after the race, I returned to the check-in desk and revised my 200 seed time to 25.25 from the 24.42 initially had. In lane 2 again, I seemed to get out okay, making on the stagger on Rob midway through the turn. I found myself in second place at the top of the straightaway. Midway down the homestretch I could see I was gaining on the boy in lane 4 or 5. I wound up getting him at the line in 25.29. Not a great time, although it felt pretty good.
mile, lift, stretch, .5 mile, lift, stretch.
Tired.
Wed-Recovery run of 4.3M in 35:00
Tues-Meet at Germantown Academy. On account of my not reading the event schedule correctly, I registered for the 100 and 200; I neglected to realize a 400m race was being contested.
I warmed up adequately for the 100. Despite my workout on Sunday, my 100 from lane 2 was pedestrian. I haven't seen the official time online, but I believe I noted I had run 12-mid, not the 12.21 I had as my seed time. Shucks and sucks! Shortly after the race, I returned to the check-in desk and revised my 200 seed time to 25.25 from the 24.42 initially had. In lane 2 again, I seemed to get out okay, making on the stagger on Rob midway through the turn. I found myself in second place at the top of the straightaway. Midway down the homestretch I could see I was gaining on the boy in lane 4 or 5. I wound up getting him at the line in 25.29. Not a great time, although it felt pretty good.
Monday, June 19, 2017
Effort
Mon-light jog
Sun-Went to Westtown School's track for a brief pre-race workout: 4x100. The two were supposed to be in 13.5, and the second two were supposed to be in 12.5. The focus was on short, powerful strides: horizontal force.
effort 1: 13.7
effort 2: 13.2
effort 3: 12.3
effort 4: 11.9
Sat-Pouring. Went to the Y with V. 4x1 mile, with 4:00 stretching/lifting between repeats.
6:30-donut track
6:30-treadmill
6:10-donut track
5:40-treadmill
Sun-Went to Westtown School's track for a brief pre-race workout: 4x100. The two were supposed to be in 13.5, and the second two were supposed to be in 12.5. The focus was on short, powerful strides: horizontal force.
effort 1: 13.7
effort 2: 13.2
effort 3: 12.3
effort 4: 11.9
Sat-Pouring. Went to the Y with V. 4x1 mile, with 4:00 stretching/lifting between repeats.
6:30-donut track
6:30-treadmill
6:10-donut track
5:40-treadmill
Friday, June 16, 2017
and change
Fri-Took off
Thurs-Took off
Wed-Went to Westtown School for a brief workout: 6x150 (2 in 22, 2 in 21, and 2 in 20).
21-high
22-low
21-low
20-high
19-high
20-low
Tues-3M
Mon-Took off
Sun-Met up with Rob, John, Bruce and Chuck S. at Germantown Academy. On tap was a 400 time trial, followed by a couple of 150 (progressives).
My 400 time trial was 55.8, although Chuck clocked me in 56.2. NOT! I relaxed during the first 200, not making up the stagger on a strong-looking Rob. I drove during the second 200, probably running even splits.
John seemed to be 10 meter ahead at the 200-meter mark. I cut the lead in half over the second 200. He ran low-55.
Rob ran 57 and change.
Bruce took it hard through the 300.
The 150s were 21s: 8 sec for first 50 meters, 7 sec for second 50m, 6 sec for third 50.
Sat-??
Fri-??
Thurs.-took off
Wed-6AM 6x150, 3' rest. 22-mid, 22-low, 20-high, 21-low, 20-low, 20-low
Tues-Off
Mon-3M
Sun-took off
Sat-4M
Friday-Terrible awful. I decided to run at the John Hay Memorial Meet at W C Henderson. This was against my best judgment, as I have been stressed, exhausted and sore lately (moving boxes, getting ready to move, preparing to transition to a new job). Lane 2. Blocks slipped out from under me at the start. Couldn't recover. 58.xx
Thurs-Took off
Wed-Went to Westtown School for a brief workout: 6x150 (2 in 22, 2 in 21, and 2 in 20).
21-high
22-low
21-low
20-high
19-high
20-low
Tues-3M
Mon-Took off
Sun-Met up with Rob, John, Bruce and Chuck S. at Germantown Academy. On tap was a 400 time trial, followed by a couple of 150 (progressives).
My 400 time trial was 55.8, although Chuck clocked me in 56.2. NOT! I relaxed during the first 200, not making up the stagger on a strong-looking Rob. I drove during the second 200, probably running even splits.
John seemed to be 10 meter ahead at the 200-meter mark. I cut the lead in half over the second 200. He ran low-55.
Rob ran 57 and change.
Bruce took it hard through the 300.
The 150s were 21s: 8 sec for first 50 meters, 7 sec for second 50m, 6 sec for third 50.
Sat-??
Fri-??
Thurs.-took off
Wed-6AM 6x150, 3' rest. 22-mid, 22-low, 20-high, 21-low, 20-low, 20-low
Tues-Off
Mon-3M
Sun-took off
Sat-4M
Friday-Terrible awful. I decided to run at the John Hay Memorial Meet at W C Henderson. This was against my best judgment, as I have been stressed, exhausted and sore lately (moving boxes, getting ready to move, preparing to transition to a new job). Lane 2. Blocks slipped out from under me at the start. Couldn't recover. 58.xx
Sunday, June 11, 2017
Not that great!
Sat-took off. WORKING AROUND HOUSE!
Fri-Ran 2.2M around neighborhood. 16:20
Thurs-Cannot recall
Wed-Ran 6x150. Not that great!
Fri-Ran 2.2M around neighborhood. 16:20
Thurs-Cannot recall
Wed-Ran 6x150. Not that great!
Tuesday, May 30, 2017
Pace Pattern
Tues, 5/30-Took off
Mon, 5/29-3M in 24:45 around the neighborhood.
Sun, 5/28-Met up with the crew at Radnor for a workout, despite the fact that I was in no condition to do one. In fact, after last night's "theatrics" at Davirah's colleague's house, I was quite out of sorts. I showed up at Radnor HS anyway, ready to take aim at the workout.
John proposed that we do 2x200 meters in sub-26 sec, followed by 2x150 in sub-19 sec, then a mile fartlek. A 7-minute break would be afford between repeats; a 15-min break was reserved for between sets. Ten minutes could be taken before the mile fartlek.
Rob proposed 10x200 in 31 with a 2-min break.
I told the guys I was in no condition to complete either workout.
...But, because Bruce would run with Rob, I decided to dabble in John's workout.
I agreed to do the first 100 of his 200s, both 150s, and the mile fartlek. We'd start the 200s at the 100-meter mark.
run #1: 12.7. I was in lane 2, while John was in lane 1. He had me at 50 meters. He posted 25.7 for the first 200.
run #2: 12.6: Same as the first, except John dropped a 25.4. Boyah!
run #3: 18.4: John led the first 150. I stayed with him and eventually pulled even on the inside.
run #4: 18.6: I led, focusing on shorter strides and controlled arms.
Mile fartlek...
Bruce joined us on this. The idea was to jog 40 seconds on the turn and run 20 seconds on the straightaway. I realized I was all by myself after the first lap. Bruce and John must've said "to hell with this," stopping after three laps.
I covered the mile in 7:45, a little faster than the 40/20 pace pattern.
Mon, 5/29-3M in 24:45 around the neighborhood.
Sun, 5/28-Met up with the crew at Radnor for a workout, despite the fact that I was in no condition to do one. In fact, after last night's "theatrics" at Davirah's colleague's house, I was quite out of sorts. I showed up at Radnor HS anyway, ready to take aim at the workout.
John proposed that we do 2x200 meters in sub-26 sec, followed by 2x150 in sub-19 sec, then a mile fartlek. A 7-minute break would be afford between repeats; a 15-min break was reserved for between sets. Ten minutes could be taken before the mile fartlek.
Rob proposed 10x200 in 31 with a 2-min break.
I told the guys I was in no condition to complete either workout.
...But, because Bruce would run with Rob, I decided to dabble in John's workout.
I agreed to do the first 100 of his 200s, both 150s, and the mile fartlek. We'd start the 200s at the 100-meter mark.
run #1: 12.7. I was in lane 2, while John was in lane 1. He had me at 50 meters. He posted 25.7 for the first 200.
run #2: 12.6: Same as the first, except John dropped a 25.4. Boyah!
run #3: 18.4: John led the first 150. I stayed with him and eventually pulled even on the inside.
run #4: 18.6: I led, focusing on shorter strides and controlled arms.
Mile fartlek...
Bruce joined us on this. The idea was to jog 40 seconds on the turn and run 20 seconds on the straightaway. I realized I was all by myself after the first lap. Bruce and John must've said "to hell with this," stopping after three laps.
I covered the mile in 7:45, a little faster than the 40/20 pace pattern.
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