I was supposed to do negative-split reps. I was slated to do one of the following.
2x (300m-500-400 w/neg-split last 100m) @ :33+15 (=:48 300m) . . . 68+15 (=1:23 500m) . . . 50+15 (=65 400m) 4-min btw reps/jog 1200 btw sets. 10 min warm-up, 7 min. stretch 48 min workout, 5 min- cool down=70 min.
Or
3x (3x300m @ 48 w/jog 100m walk at 2:00) Jog 800m between sets. Maybe do these 300s as follows: 16/17/1. 10 min warm-up, 7 min. stretch, 38 min workout, 5 min- cool down=60 min
Or
3x300 in 48 (16/17/15)--w/jog 100m walk at 2:00 and 800m jog between sets; 4x200 in 31 (16/15); 5x150 in 20 (15/5)= 10 min warm-up, 7 min, stretch, 48 min workout, 5 min- cool down=70 min
The one I did depended on when I left home. If I left at 5:10--1st or 3rd. If I left at at 5:20--2nd.
Today I ran behind and did not leave the house until 5:27. I did not arrive to the track until 5:41. This meant that after my ten minute warm-up, 7 min stretch, and spiking it up I would not begin the workout until 6:00. Anyway, I decided to do 2 sets of 3x300 as written above. I went 34/16 (50) for the first, 32/15(47) for the second, and 32/15 (47) for the third. Set 2: 32/15 (47), 33/15 (48), 33/15 (48). I took 2:00 in-between repeats and what amounted to a 100 m walk and 800 jog in-between sets. This rest was about 8 minutes. 800 meter cool down. I would have liked to have pushed myself further and done another set. No time, though. Admittedly, it was nice to have an abbreviated workout after doing hills yesterday. My legs don’t feel dead. Low mileage day: 1600, 1800, 1600, 400. 3.4 miles total
For next time, I will not do a negative split approach. Instead I will do 3 sets of 3 300s in 48 with 100 m/2-min walk.
Thursday, 2/26/09—distance w/ crew in town. Today's run went well. I ran by myself most of the time, trying to catch up to Daily and another guy who had broken off from the pack. I was at 29:15 at the 4.2 mile mark (pretty sure it was 4.1 or 4.2). Ran back to car for a 5 miles total.
Friday, 2/27/09—track or take off and do this or a harder workout on Saturday. See how you feel. Weather is supposed to be good. If so, you got to use this day, even if it’s just for one set.
2x (300m-500-400 w/neg-split last 100m)
@ :33+15 (=:48 300m) . . . 68+15 (=1:23 500m) . . . 50+15 (=65 400m) 4-min btw reps/jog 1200 btw sets
The weather was good this morning. It was probably in the mid-high 40s. Warm up was ok, but my legs felt a little heavy. Stretching was fine. My plan was the above workout, but I bagged it in the middle of my first 500. I began the first set with 33/34+15=:49 low. I then walked around for four minutes, knowing my legs felt tired. I started the 500 and was on pace at the 200 in :34, but then I stopped, realizing I didn’t have it today. I walked for a few minutes, then jogged. I decided to try my luck at a few 150s. No harm, right? I told myself I would stop if I felt the slightest bit of anything with my hamstrings. I ran the first one in 20.7, second one in 21.2, third one in 20.3, fourth one in 20.4, and fifth on in 19.5. In-between each I walked 50 and jogged 200. for the last one I got my knees up and was up on my toes. I was rather relaxed…not pressing. I have to remember this if I run on the 4x400 mr next weekend. I think I am capable of running a :53. I figure the 19.5 was probably 7 sec first 50 meters, followed by a 12.5 100. at this pace I can cover 400 as follows: 7 sec (50), 12.5 sec (100/150), 6.5 (50/200), 13 sec (100/300), 14. sec (100/400)=53.0 (26/27). I cooled down 800 meters. Overall, I was a bit disappointed b/c I could not take advantage of the weather and run a hard workout. Perhaps I should not have done the hard run yesterday. Total: 2.8 miles--28.5 miles thus far this week
Friday, February 27, 2009
Heavy legs
On Wednesday I was supposed to do negative-split reps: 2x (300m-500-400 w/neg-split last 100m) @ :33+15 (=:48 300m) . . . 68+15 (=1:23 500m) . . . 50+15 (=65 400m). I was to give myslef 4-minutes' rest between reps and a 1200 meter jog between sets. I would do a 10-min warm-up, a 7-minute stretch, a 48-min workout, and a 5-in cool down. The whole event would take about 70 min.
Or
I would do 3x (3x300m @ 48 w/jog 100m walk at 2:00) Jog 800m between sets. Maybe do these 300s as follows: 16/17/1. 10 min warm-up, 7 min. stretch, 38 min workout, 5 min- cool down=60 min
Or
3x300 in 48 (16/17/15)--w/jog 100m walk for 2:00 and 800m jog between sets; 4x200 in 31 (16/15); 5x150 in 20 (15/5)= 10 min warm-up, 7 min, stretch, 48 min workout, 5 min- cool down=70 min
Or
I would do 3x (3x300m @ 48 w/jog 100m walk at 2:00) Jog 800m between sets. Maybe do these 300s as follows: 16/17/1. 10 min warm-up, 7 min. stretch, 38 min workout, 5 min- cool down=60 min
Or
3x300 in 48 (16/17/15)--w/jog 100m walk for 2:00 and 800m jog between sets; 4x200 in 31 (16/15); 5x150 in 20 (15/5)= 10 min warm-up, 7 min, stretch, 48 min workout, 5 min- cool down=70 min
(Anal, I know, But when you get up at 4:45 and do not have too much time to spare nearly every minute counts.)
The one I did depended on when I left home. I rise at 4:45, put on a little coffee, let the cat out of the basement, visit the toilet, iron my and my wife's clothes for the day, check my email of I have a moment, and then leave for my morning workout. Depending on the day, that might mean a 13-minute drive to the track, an 8-minute drive to meet some people in town, or no driving--just running from home. Well, since today was a track workout day, I needed to drive. If I left at 5:10, I'd do the 1st or 3rd workout. If I left Leave at 5:20, the 2nd. Well, I left at 5:28. I did not arrive to the track until 5:41. This meant that after my ten-minute warm-up, 7 min stretch, and spiking it up I would not begin the workout until 6:00. Anyway, I decided to do 2 sets of 3x300 as written above.
I went :34/:16 (:50) for the first, :32/:15(:47) for the second, and :32/:15 (:47) for the third. Set 2 was: :32/:15 (:47), :33/:15 (:48), :33/:15 (:48). I took 2:00 in-between repeats and what amounted to a 100 m walk and 800 jog in-between sets. This rest was about 8 minutes. 800-meter cool down. I would have liked to have pushed myself further and done another set. No time, though. Admittedly, it was nice to have an abbreviated workout after doing hills yesterday. My legs don’t feel dead. Low mileage day: 1600, 1800, 1600, 400. 3.4 miles total today.
For next time, I will not do a negative split approach. Instead I will do 3 sets of 3-300s in 48 with 100 m/2-min walk.
Thursday, 2/26/09—distance w/ crew in town. Today's run went well. I ran by myself most of the time, trying to catch up two guys who had broken off from the pack. I was at 29:15 at the 4.2 mile mark (pretty sure it was 4.1 or 4.2). Ran back to car for about a 5-mile total.
Friday, 2/27/09—I had planned to go to the track or to take off and do this or a harder workout on Saturday. I said, "See how you feel." The weather was supposed to be good. I told myself that if the weather was good, I had to use this day, even if it’s just for one set. The workout was 2x (300m-500-400 w/neg-split last 100m) @ :33+15 (=:48 300m) . . . 68+15 (=1:23 500m) . . . 50+15 (=65 400m) 4-min btw reps/jog 1200 btw sets...except I had just planned to do one set.
Well, the weather was good this morning. It was probably in the mid-high 40s. Warm up was ok, but my legs felt a little heavy. Stretching was fine. My plan was the above workout, but I bagged it in the middle of my first 500. I began the first set with 33/34+15=:49 low. I then walked around for four minutes, knowing my legs felt tired. I started the 500 and was on pace at the 200 in :34, but then I stopped, realizing I didn’t have it today. I walked for a few minutes, then jogged. I decided to try my luck at a few 150s. No harm, right? I told myself I would stop if I felt the slightest bit of anything with my hamstrings. I ran the first one in 20.7, second one in 21.2, third one in 20.3, fourth one in 20.4, and fifth one in 19.5. In-between each I walked 50 and jogged 200. For the last one I got my knees up and was up on my toes. I was rather relaxed…not pressing. I have to remember this if I run on the 4x400 meter relay next weekend. I think I am capable of running a :53. I figure the 19.5 was probably 7 seconds for the first 50 meters, followed by a 12.5 100. At this pace I figure I can cover 400 meters as follows: 7 sec (50), 12.5 sec (100/150), 6.5 (50/200), 13 sec (100/300), 14. sec (100/400)=53.0 (26/27).
For next time, I will not do a negative split approach. Instead I will do 3 sets of 3-300s in 48 with 100 m/2-min walk.
Thursday, 2/26/09—distance w/ crew in town. Today's run went well. I ran by myself most of the time, trying to catch up two guys who had broken off from the pack. I was at 29:15 at the 4.2 mile mark (pretty sure it was 4.1 or 4.2). Ran back to car for about a 5-mile total.
Friday, 2/27/09—I had planned to go to the track or to take off and do this or a harder workout on Saturday. I said, "See how you feel." The weather was supposed to be good. I told myself that if the weather was good, I had to use this day, even if it’s just for one set. The workout was 2x (300m-500-400 w/neg-split last 100m) @ :33+15 (=:48 300m) . . . 68+15 (=1:23 500m) . . . 50+15 (=65 400m) 4-min btw reps/jog 1200 btw sets...except I had just planned to do one set.
Well, the weather was good this morning. It was probably in the mid-high 40s. Warm up was ok, but my legs felt a little heavy. Stretching was fine. My plan was the above workout, but I bagged it in the middle of my first 500. I began the first set with 33/34+15=:49 low. I then walked around for four minutes, knowing my legs felt tired. I started the 500 and was on pace at the 200 in :34, but then I stopped, realizing I didn’t have it today. I walked for a few minutes, then jogged. I decided to try my luck at a few 150s. No harm, right? I told myself I would stop if I felt the slightest bit of anything with my hamstrings. I ran the first one in 20.7, second one in 21.2, third one in 20.3, fourth one in 20.4, and fifth one in 19.5. In-between each I walked 50 and jogged 200. For the last one I got my knees up and was up on my toes. I was rather relaxed…not pressing. I have to remember this if I run on the 4x400 meter relay next weekend. I think I am capable of running a :53. I figure the 19.5 was probably 7 seconds for the first 50 meters, followed by a 12.5 100. At this pace I figure I can cover 400 meters as follows: 7 sec (50), 12.5 sec (100/150), 6.5 (50/200), 13 sec (100/300), 14. sec (100/400)=53.0 (26/27).
I cooled down 800 meters. Overall, I was a bit disappointed b/c I could not take advantage of the weather and run a hard workout. Perhaps I should not have done the hard run yesterday. Total: 2.8 miles--28.5 miles thus far this week
Tuesday, February 24, 2009
Yesterday
4:45 AM--rise and shine
5:25 AM--I threw on my gear and made my way to the gym 3.3 miles away. It's funny what you see in the dark when you're wearing a headlamp: deer eyes floating in the dark on somebody's lawn, a fox in search of a meal, roadkill from the middle of the night. I take a couple of back roads past million dollar properties that snake the road to the gym. I suffer no illusions that these houses hold no more love than my own, but they are nice to admire. I get to the gym after about 25:00, work my arms for 25 minutes, and then get home in under another 25:00. Ahh. 6.6 miles.
Today was my hills day. I get together with a bunch of troopers in town, men and women alike. We were 20-thick today. Some days we're at 30--and that's 5:30 AM. Today was a cold one, though, about 20 degrees--8 degrees real-feel temperature. The hill is about 275 meters. We plow up and run back down like we have little sense. People walking dogs have gotten used to us, as have the people whose porch lights come on because they're set for motion. Passersby in car sometimes get annoyed at our refusal to give right-of-way. We did 8 hills. I felt good and was able to maintain my composure when those legs began to buckle. Two more Tuesday hills workouts and we'll e done, I'm told. We'll see. I'll be hitting the track tomorrow morning at 5:30 AM. Am I nuts?
4:45 AM--rise and shine
5:25 AM--I threw on my gear and made my way to the gym 3.3 miles away. It's funny what you see in the dark when you're wearing a headlamp: deer eyes floating in the dark on somebody's lawn, a fox in search of a meal, roadkill from the middle of the night. I take a couple of back roads past million dollar properties that snake the road to the gym. I suffer no illusions that these houses hold no more love than my own, but they are nice to admire. I get to the gym after about 25:00, work my arms for 25 minutes, and then get home in under another 25:00. Ahh. 6.6 miles.
Today was my hills day. I get together with a bunch of troopers in town, men and women alike. We were 20-thick today. Some days we're at 30--and that's 5:30 AM. Today was a cold one, though, about 20 degrees--8 degrees real-feel temperature. The hill is about 275 meters. We plow up and run back down like we have little sense. People walking dogs have gotten used to us, as have the people whose porch lights come on because they're set for motion. Passersby in car sometimes get annoyed at our refusal to give right-of-way. We did 8 hills. I felt good and was able to maintain my composure when those legs began to buckle. Two more Tuesday hills workouts and we'll e done, I'm told. We'll see. I'll be hitting the track tomorrow morning at 5:30 AM. Am I nuts?
Sunday, February 22, 2009
I try to keep track of the number of miles I run in a week. This week I ran 30.6 miles. Yesterday, I ran 6.6 miles--3.3 to the gym and 3.3 back home. 24:39 on the way there, and 23:18 on the way back. (A couple days a week, I run to the gym at 5:30 AM, lift for 30 minutes and then run back home.)
Today, I planned a track workout. The plan: 2x1000m @ 3:10 (75-pace) and 4x500m @ 1:25 (68-pace) and 2x 1000m @ 3:10 . Looking at the enormity of this workout, I asked, "What about doing 800s and 400s instead of 1000s and 500s? "
As it turned out, I did 1-mile warm-up. I stretched pretty well. There was 1000 # 1: 36, 75, ---3:13. A bit of rest, which consisted of 400 m walk and 800 meter jog. I began running next 1000, but my shoe came untied at 300 mark, at about :53. I took a 5-minute breather, 200 meters of which was jogging. Next 1000 #2: 34, 69 (35), 1:48 (39), 2:28 (40), 3:11 (43). I took a 10 min rest, 400 of which was jogging. Then there was 500 #1: 34, 70 (36), 1:27 (17). And 500 #2: 33, 68 (35), 1:25 (17). Cool down: 800. Total for the day: 4.2 miles.
I wound up doing half of the planned workout, 1) because I didn’t have enough time and 2) there is no way that the workout is doable for me. The pace alone is tough, let alone the interval.
Overall, not as strong a workout as I had hoped.
Today, I planned a track workout. The plan: 2x1000m @ 3:10 (75-pace) and 4x500m @ 1:25 (68-pace) and 2x 1000m @ 3:10 . Looking at the enormity of this workout, I asked, "What about doing 800s and 400s instead of 1000s and 500s? "
As it turned out, I did 1-mile warm-up. I stretched pretty well. There was 1000 # 1: 36, 75, ---3:13. A bit of rest, which consisted of 400 m walk and 800 meter jog. I began running next 1000, but my shoe came untied at 300 mark, at about :53. I took a 5-minute breather, 200 meters of which was jogging. Next 1000 #2: 34, 69 (35), 1:48 (39), 2:28 (40), 3:11 (43). I took a 10 min rest, 400 of which was jogging. Then there was 500 #1: 34, 70 (36), 1:27 (17). And 500 #2: 33, 68 (35), 1:25 (17). Cool down: 800. Total for the day: 4.2 miles.
I wound up doing half of the planned workout, 1) because I didn’t have enough time and 2) there is no way that the workout is doable for me. The pace alone is tough, let alone the interval.
Overall, not as strong a workout as I had hoped.
I ran the 800 at Haverford College this past Friday. There were a lot of college kids and a few masters runners like me.
I felt off kilter going to meet. There was a series of little things (lateness, changing in car, not being registered or seeded in correct heat, having to petition for re-seeding, thinking I forgot something, etc.) that threw me off mentally. These are all excuses, I know. I was not aggressive during the second half of the race. Once I heard 59/60 at the 400 m mark, I was nervous that I had gone out too fast. Instead of pushing the third lap, I pulled back. I did not get up on my toes during the 4th lap and did not work hard to hold off the runner who passed me on the straightaway. Also, I did not remember “toes and arms.” I squandered a great opportunity to run a strong time with college men. I could’ve given myself a great seed time for nationals, the registration for which is now due.
29,60, 1:34, 2:08.23 FAT
60/68=2:08.23
29/31/33/35=2:08.23 FAT
I felt off kilter going to meet. There was a series of little things (lateness, changing in car, not being registered or seeded in correct heat, having to petition for re-seeding, thinking I forgot something, etc.) that threw me off mentally. These are all excuses, I know. I was not aggressive during the second half of the race. Once I heard 59/60 at the 400 m mark, I was nervous that I had gone out too fast. Instead of pushing the third lap, I pulled back. I did not get up on my toes during the 4th lap and did not work hard to hold off the runner who passed me on the straightaway. Also, I did not remember “toes and arms.” I squandered a great opportunity to run a strong time with college men. I could’ve given myself a great seed time for nationals, the registration for which is now due.
29,60, 1:34, 2:08.23 FAT
60/68=2:08.23
29/31/33/35=2:08.23 FAT
Getting started
I just started this blog to keep myself honest. I ran track in college. I was decent by Division III standards, but did nothing particularly extraordinary. I coached for a number of years at the high school level and churned out some district and state champions along the way.
Well, I am trying my luck at getting back into shape--steppin' up my game--and thought that blogging would be a good way to keep track of my efforts. I acknowledge upfront that these entries are nothing special, nothing particularly earth-shattering. They're ordinary--as ordinary as everyman, everyday, everywhere. I'll mostly report out on what I did workout-wise and how I felt about it. I do not pretend that they will be anything more. If I happen to accomplish more than that, then I'll marvel that I've gone beyond expectations.
Well, I am trying my luck at getting back into shape--steppin' up my game--and thought that blogging would be a good way to keep track of my efforts. I acknowledge upfront that these entries are nothing special, nothing particularly earth-shattering. They're ordinary--as ordinary as everyman, everyday, everywhere. I'll mostly report out on what I did workout-wise and how I felt about it. I do not pretend that they will be anything more. If I happen to accomplish more than that, then I'll marvel that I've gone beyond expectations.
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