Still not there

Tuesday, 5/26/09—Henderson. No Kevin in sight. Track was initially locked. A few of us were on our way to do a 5-6 mile run in town when others arrived, including Pete, who had the key. Warmed-up 1.15 mile. I was cajoled into fashioning a workout for the crew since they said I had coaching experience. I thought up 8x400 with 90 sec, 200 meter jog rest between 400s and a 400 meter jog between sets. This would be faster than 5K race pace and more like mile pace. The thought was for the faster group to do #s 1,3,4,6,7 in 80 and #s 2,5,8 in 75. The second group would be 85 and 80. The third group would be 90 and 85. Someone mentioned that Kevin always has us do 4800 meters and that we should do 12 400s. So, the plan shifted to 3 sets of 4, with each set progressively faster by 5 sec. The faster group would start at 85, then drop to 80, then drop to 75. The next group would go 90, to 85, to 80. The third group would go 95, to 90, to 85. I wound up doing 10; my legs were shot from yesterday and we were running late and I needed to go. I did 89, 84, 84, 85; 81, 80, 79, 82; 76, 74.


Monday, 5/25/09— drive to lift. Nope. Went to Penncrest. After some hemming and hawing, I elected to do 12 200s as follows: 3@32, 3@30, 3@28, and 3@26. I hit most of the marks with the exception of a 29 instead of a 28 for 200 #9. My last 200 was in 25. Between 200s I walked 100, then jogged 100, for a 2 minute rest. Between the first two sets, I walked 100, then jogged 300. This was about 3.5-4 minutes' rest. Between sets 2 and 3 and 3 and 4, I walked 100, then jogged 500. This was 5:00. I had good arms swing on my last set of 200. A little high though, pressing--my fingers open and coming up towards my face so that I could see them clearly.

I was so proud of the kids today. The younger ran 2.2 miles in 19:15, and the older guiding her along the route patiently.


Sunday, 5/24/09--recovery run. Ran to Penn Oaks with DJ to lift. There--in 27:15. Back in 26:20. lifted a combo of arms and legs.
On way there
3:57 Half
7:57 Mile
16:27 2 mile
24:42 ? 3.0
27:15 3.3
On way back home
1:30 .2
7:45 Mile
18:27? Street Rd/Westbourne
22:05 2.8 Creamery Rd
26:20 3.3


Saturday, 5/23/09—meet at Widener. Begins at 9.
Ursinus--29/30; 60 (30/31), 1:31/2 (32); 2:04 (32)
Goal for Widener--29; 59(30); 1:30(31); 2:02(32). Goal with balls: 28; 58(30); 1:29(31); 2:00(31)
Nice day. a little humid but quite nice.
Warmed up a mile. Additional .25 warm up.
Today I was off kilter. I did not get out and establish my presence in the race. I was just there. I did power up the homestretch to pass someone on the first lap. I also tried to push the last 200 because I though two guys were within reach. Otherwise it was a mediocre run of 2:06. I timed myself, looking at the clock at the 200 mark--29/30--and at the 400 mark 61/62. I suspect I ran 62 and 64. 30; 62(32); 1:34(32); 2:06(32) If nothing else, the race was even. I guess you have to look on the bright side. I have to bring this time down if I am going to be a serious contender. I have to get out harder and stay connected with the leaders.
Cooled down 1 mile.

2.75 miles total

Total for week: 26