I wound up running to Penn Oaks to lift.
On way there
4:10 Half
7:55 Mile
15:50 2 mile
23:20 3.0
25:24 3.3
On way back home
1:25 .2
7:20 Mile
17:10 Street Rd/Westbourne
20:25 2.8 Creamery Rd
24:00 3.3
Total 6.6 miles
Sunday, June 21st
3x 400 @ :60 w/10min interval
or
2x (800 @2:20 w/60sec interval—1x 400m @:64) // jog 1200m btw sets--work on breathing
Or
2x (300 @45—600m @1:36—300m @:45 w/2min interval btw each) // jog 1200m btw sets -- work on breathing. This workout looks deceptively tough.
Or
Neg-split reps
2x (300m-500-400 w/neg-split last 100m)
@ :32+14 (=:46 300m) . . . 66+14 (=1:20 500m) . . . 48+14 (=62 400m) 2-min btw reps/jog 1200 btw sets
work on breathing
Or
Sit 'n Kick Reps
5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) jog 1200m btw sets
I warmed up a mile.
I chose to do:
- 600, walk 400--1:36 (32 s/200). I’d probably go through the 400 at :63.- 500, walk 400--77.5 (31 s/200). I’d probably go through the 400 at :61.- 400, walk 400--60- 300, walk 300--43.5- 200, walk 200--28
Actual splits:
600--1:37; went through 400 at :64
500--1:18; went through 400 at :62
400--:60; went through 200 at 29
300--:44; went through 200 at :29
200--:28
I cooled down a mile.
Challenging workout. I felt okay but did not like that I hit only two of the 5 workout times. I need to get stronger.
Total: 3.25 miles
Saturday, June 20th--I did something I hadn't done in a while: 2 Rustin loops--4.4 in 34:42.
4:10 Half
8:20 Mile
16:10 2 mile
17:55 2.2 (1 loop)
21:30 2.7
25:30 3.2 (7:35)
33:00 (15:05)
4:10 Half
8:20 Mile
16:10 2 mile
17:55 2.2 (1 loop)
21:30 2.7
25:30 3.2 (7:35)
33:00 (15:05)
4.2 (7:30)
34:20 (16:00)
4.4
Total for the week: 17.85 miles
34:20 (16:00)
4.4
Total for the week: 17.85 miles
Friday, June 19th
Took off again!
Henderson meet. 400. Goal: :53. (:25/:28)
I warmed up a mile or so, had a pretty good stretch and was ready to go. I gave myself a seed time of 53.9. I found myself in lane 1 after heat and lane assignments were announced. I decided to use starting blocks. At the gun, I got out pretty well and ran up on the shoulder of the teen in lane 2 by the 100 meter mark. By the time I hit the middle of the back straightaway I realized that I was pretty far behind the guys in lanes 3-5. I heard someone yell :24 at the 200 meter mark for one runner. I believe I hit the 200 meter mark a second or so after that. I'd say I ran the first 200 in high :25/low :26. Coming down the homestretch I picked off another runner, but also felt the guy from lane 2 gaining. My arms weakened, but I kept driving, though with not much lift. My second 200 was in the :28 range. I ran a disappointing 54.61 FAT. I was hoping to run a second faster. I did get third place, though.
I cooled down about a mile.
Total:2.25 miles
Took off again!
Henderson meet. 400. Goal: :53. (:25/:28)
I warmed up a mile or so, had a pretty good stretch and was ready to go. I gave myself a seed time of 53.9. I found myself in lane 1 after heat and lane assignments were announced. I decided to use starting blocks. At the gun, I got out pretty well and ran up on the shoulder of the teen in lane 2 by the 100 meter mark. By the time I hit the middle of the back straightaway I realized that I was pretty far behind the guys in lanes 3-5. I heard someone yell :24 at the 200 meter mark for one runner. I believe I hit the 200 meter mark a second or so after that. I'd say I ran the first 200 in high :25/low :26. Coming down the homestretch I picked off another runner, but also felt the guy from lane 2 gaining. My arms weakened, but I kept driving, though with not much lift. My second 200 was in the :28 range. I ran a disappointing 54.61 FAT. I was hoping to run a second faster. I did get third place, though.
I cooled down about a mile.
Total:2.25 miles
Thursday, June 18th
I was going to run, but then I decided to take the day off, especially since there were showers.
Total--0
Total for week thus far--11.2 miles
I was going to run, but then I decided to take the day off, especially since there were showers.
Total--0
Total for week thus far--11.2 miles
Wednesday, June 17th
1) Increasing speed/decreasing recovery reps
5x (3x200m) @ 33-32-31-30-29 w/50-45-40-35-30 sec interval by set (no additional
recovery between sets!!)
Or
2x (300 @45—600m @1:36—300m @:45 w/2min interval btw each) // jog 1200m btw sets -- work on breathing. This workout looks deceptively tough.
After my mile warm up, I wound up doing 5x (3x200m) @ 33-32-31-30-29 w/60-sec interval. Set 1: 33,33,33; set 2: 32,32,32; set 3: 32,31, 32; set 4: 31,31,31; set 5:29,30,30. I had to talk myself into the last set because my legs were dead, felt heavy and felt like they were going to cramp up. (See May 6 and June 2 for similar workout)
I cooled down a mile.
Total: 3.75 miles
1) Increasing speed/decreasing recovery reps
5x (3x200m) @ 33-32-31-30-29 w/50-45-40-35-30 sec interval by set (no additional
recovery between sets!!)
Or
2x (300 @45—600m @1:36—300m @:45 w/2min interval btw each) // jog 1200m btw sets -- work on breathing. This workout looks deceptively tough.
After my mile warm up, I wound up doing 5x (3x200m) @ 33-32-31-30-29 w/60-sec interval. Set 1: 33,33,33; set 2: 32,32,32; set 3: 32,31, 32; set 4: 31,31,31; set 5:29,30,30. I had to talk myself into the last set because my legs were dead, felt heavy and felt like they were going to cramp up. (See May 6 and June 2 for similar workout)
I cooled down a mile.
Total: 3.75 miles
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