Was it John?

Sunday, 10/3/10--Penn Oaks run.

Ran with wife to .9 mi mark. She cut into the pask and I kept straight.
Began fartlek running at mile mark. Figured I'd do so for next 2 miles.
Covered next 2 miles in 13:45, fartlek style.
Lifted at PO.
Jogged first .3 on way back home.
Ran fartlek style over next two miles in 13:15
Jogged last mile home.

6.6 miles


Saturday, 10/2/10--

Today I agreed to meet up with newcomers to the club. Conestoga was the site. One guy, a 2008 Penn grad who had participated in Penn's running club, showed up. We chatted for a bit, then decided on a workout. He seemed open but somewhat cautious about being able to do the whole workout since he is just getting back into running. I shared several workout options, and he decided on 400 run, 200 jog, 200 run, 1200 jog (5 sets). He said his last real competitive experience in running was when he was a student at the Haverford School. When I asked him the kind of pace he could run, I knew I would have to modify the workout for myself by tacking on distance to the repeats and shortening my jogs to 100 and 1100 meters, respectively. He said he could manage about 76 sec 400 and 36 sec 200s. Since this pace was several seconds from what I'd usually do, I figured that I could run with him but do 500s instead of 400s, passing the 400 in 75s, and 300s instead of 200s, passing the 200 mark in 35. I hit the 500 mark in 1:33, and the 300 mark in :52.

The newcomer managed 3 of the 5 sets. So, I decided that my last two sets as intended--the 400s would be in :64 and the 200s I'd still do 200 jog between them and a 1200 jog between sets. 4th set: 400 was 65, followed by a 31 sec 200. 5th set: 400 in 64, 200 in 30. The guy was kind enough to join me for my in-between jogs. For a goal of 2:00 in the 800, the 400s should be in :64, and the 200s should be in :28. Technically, the break in-between the 400 and 200 should be either a 100 jog or a very brief rest of :30 or so. Scary indeed. I'd need spikes on the run :28. I'm also nervous about trying to run that fast for fear of a hamstring event.

Like the warm up, we did a mile cool down.

Today's experience reminded me of how tough it is to get back into shape when you've been away so long. I remember struggling to keep myself motivated. Talk about tough. I am just fortunate that I was able to overcome the hurdles. I am hopeful that I can convert my motivation into performance.

It's amazing how one can spend two hours working out with someone and forget his name just like that. Was it John?

Miles for week 9/26-10/2: 30 miles (loss of long run day due to weather)