Thursday, 12/30--slept in; bagged Thursday run. Will run later.
Wednesday 12/29--5 miles--lots of street. Worked .5 day.
Tuesday 12/28--4 --macadam. snow everywhere. Went to work. .5 day.
Mon 12/27--took off I think.
Sun 12/26--Penn Oaks run: out-lift-and-back. 9 miles. 7:30 out; 7:00 back. Snow storm.
Thursday, December 30, 2010
Saturday, December 25, 2010
Merry Christmas
12/25/10--Merry Christmas. Hmm. Thinking about taking the day off.
12/24/10--I thought I'd do a pick-up reps workout: 8x400
warmed up 1.0 mile
goal pace: 72 for #s 1,3,4,6,7; 65 for #s 2,5,8 with 200m/1:45 rest (100 walk/100 jog)in-between runs. I started with a 73 and then realized that today it would not be. I decided to do what I thought about doing in the first place: 300s (53s and 48s) with the same 200 me/1:45 rest. My runs: 49,53,53,49,52,52,48. Then I did 7 100s to compensate for doing the 300s instead of 400s. The 100s were in 15.8, 15.8, 14.8, 14.8, 13.7, 13.6, 12.9. The first two (15s) were supposed to be my current 800 pace; the next two (14s) were supposed to be my 800 goal pace; the next two (13s) were supposed to be my current 400 pace; the last one (12.9) was supposed to be my goal 400s pace. I was disappointed with not being able to do the 400s, but understood that perhaps I was asking too much of my body since I had not eaten anything and had done 7.9 the previous day.
Cooled down 1.1 mile
I need some speed work, and I need to cut back on my recovery.
12/23/10--
It was 25 degrees!
Like last week, I arrived at the country club late. Once I got to the top of the slight incline over the first .1 mi I saw the crew...about 2 minutes ahead of me. Like last week, it would take some effort to catch up. I could feel that I was inching closer to the pack as the first miles passed. At about the 3.8 mile mark, I caught up with them. Then I downshifted the pace. At the 4-mile mark, I was at 27:20. (Last week I was at 27:10.) I held a good pace going up the Barkley Friends hill and saw 53:00+ as I made the turn onto Ashbridge. 7.9 in 57:40. First half of the run was 6:50 pace; the second half was about 7:45. The second half of the run was really comfy-cozy.
12/24/10--I thought I'd do a pick-up reps workout: 8x400
warmed up 1.0 mile
goal pace: 72 for #s 1,3,4,6,7; 65 for #s 2,5,8 with 200m/1:45 rest (100 walk/100 jog)in-between runs. I started with a 73 and then realized that today it would not be. I decided to do what I thought about doing in the first place: 300s (53s and 48s) with the same 200 me/1:45 rest. My runs: 49,53,53,49,52,52,48. Then I did 7 100s to compensate for doing the 300s instead of 400s. The 100s were in 15.8, 15.8, 14.8, 14.8, 13.7, 13.6, 12.9. The first two (15s) were supposed to be my current 800 pace; the next two (14s) were supposed to be my 800 goal pace; the next two (13s) were supposed to be my current 400 pace; the last one (12.9) was supposed to be my goal 400s pace. I was disappointed with not being able to do the 400s, but understood that perhaps I was asking too much of my body since I had not eaten anything and had done 7.9 the previous day.
Cooled down 1.1 mile
I need some speed work, and I need to cut back on my recovery.
12/23/10--
It was 25 degrees!
Like last week, I arrived at the country club late. Once I got to the top of the slight incline over the first .1 mi I saw the crew...about 2 minutes ahead of me. Like last week, it would take some effort to catch up. I could feel that I was inching closer to the pack as the first miles passed. At about the 3.8 mile mark, I caught up with them. Then I downshifted the pace. At the 4-mile mark, I was at 27:20. (Last week I was at 27:10.) I held a good pace going up the Barkley Friends hill and saw 53:00+ as I made the turn onto Ashbridge. 7.9 in 57:40. First half of the run was 6:50 pace; the second half was about 7:45. The second half of the run was really comfy-cozy.
Wednesday, December 22, 2010
You're getting very sleepy.
12/22/10--took off. tired. You're getting very sleepy.
12/21/10--8 Shiloh hills. 62,60,61,60,59,60,58,55. Very windy!
12/20/10-dropped car off and headed back 3.4 miles at 7:20 pace.
12/21/10--8 Shiloh hills. 62,60,61,60,59,60,58,55. Very windy!
12/20/10-dropped car off and headed back 3.4 miles at 7:20 pace.
Sunday, December 19, 2010
There's something humbling
12/19--jogged with my wife for about 2 miles or so, then headed to Penn Oaks at 7:20 mile pace. Lifted. Ran home (4.3) in 31:20, or about 6:50 mile pace.
12/18--
I set out to do Sit 'n Kick Reps at 5x (400m @ 66 . . . rest 30-sec . . . 200m @ 30) jog 1200m btw sets. This would be the start of an affair towards 5x (400m @ 64 . . . rest :30 . . . 200m @ 28) jog 1200m btw sets. 6.8 miles, including 1 mi+ warm-up and 1 mi+ cool down.
Actual: I made my way to the Westtown track. It was about 35 degrees. I warmed up 1mile or so and stretched pretty well. My runs were 67/32, 67/32, 67/32, and 65/32. I just can't seem to hit the 30-second 200 whenever I do this workout. Feeling slower, I opted to transform my last set of 400/200 (600 meters in all) into 6 100s, which were 14,14,14,13,13,13.
I kept to about 30 seconds or so between the 400s and 200s. My 1200 jog-rest was between 8:00 and 8:45, which is a positive considering my rest for this workout this time last year was around 10 minutes or so and earlier this year 9 minutes or so. The runs were slower, but the recovery was shorter. I just hope this pays off. I did not feel particularly strong or fast during this workout. That's why I chose to do those 100s...to get some pickup going. There's something humbling about having to push myself to run a 13-second 100.
12/17--took off
12/18--
I set out to do Sit 'n Kick Reps at 5x (400m @ 66 . . . rest 30-sec . . . 200m @ 30) jog 1200m btw sets. This would be the start of an affair towards 5x (400m @ 64 . . . rest :30 . . . 200m @ 28) jog 1200m btw sets. 6.8 miles, including 1 mi+ warm-up and 1 mi+ cool down.
Actual: I made my way to the Westtown track. It was about 35 degrees. I warmed up 1mile or so and stretched pretty well. My runs were 67/32, 67/32, 67/32, and 65/32. I just can't seem to hit the 30-second 200 whenever I do this workout. Feeling slower, I opted to transform my last set of 400/200 (600 meters in all) into 6 100s, which were 14,14,14,13,13,13.
I kept to about 30 seconds or so between the 400s and 200s. My 1200 jog-rest was between 8:00 and 8:45, which is a positive considering my rest for this workout this time last year was around 10 minutes or so and earlier this year 9 minutes or so. The runs were slower, but the recovery was shorter. I just hope this pays off. I did not feel particularly strong or fast during this workout. That's why I chose to do those 100s...to get some pickup going. There's something humbling about having to push myself to run a 13-second 100.
12/17--took off
Thursday, December 16, 2010
They obliged
Thursday, 12/16/10
It was 20 degrees!
Arrived at the country club late. Once I got to the top of the slight inclinde over the first .1 mi I saw the crew...well ahead of me. I knew it would take some effort to catch up. As the first few miles unfolded, I could feel that I was inching closer to the pack, which by mile 3 looked to be separating a bit. At mile 4, I looked down and saw that I was at 27:10. Unfortunately for me, I looked down at the wrong time (as I was marking a sharp turn) and wiped out, having hit a patch of ice. I gathered myself and tried to establish my sub-7:00 pace again. I passed a few people at the 5-mile mark and then a couple more at the 6-mile mark. I caught up to the folks at the front during the 7th mile. I was tiring a bit and my hands were freezing, but the artificial warmers helped a lot. I dragged myself up the Barkley Friends hill and saw 50:45 before making the turn onto Ashbridge. I noted that this was my pr on this course by happenstance. With less than .25 to go, John suggested that he and Jen push me to a pr. They obliged. 7.9 in 54:05 (I deducted 10 seconds for the fall.) About 6:50/mile.
Wednesday, 12/15/10--3.25 miles/XC course+. Easy.
It was 20 degrees!
Arrived at the country club late. Once I got to the top of the slight inclinde over the first .1 mi I saw the crew...well ahead of me. I knew it would take some effort to catch up. As the first few miles unfolded, I could feel that I was inching closer to the pack, which by mile 3 looked to be separating a bit. At mile 4, I looked down and saw that I was at 27:10. Unfortunately for me, I looked down at the wrong time (as I was marking a sharp turn) and wiped out, having hit a patch of ice. I gathered myself and tried to establish my sub-7:00 pace again. I passed a few people at the 5-mile mark and then a couple more at the 6-mile mark. I caught up to the folks at the front during the 7th mile. I was tiring a bit and my hands were freezing, but the artificial warmers helped a lot. I dragged myself up the Barkley Friends hill and saw 50:45 before making the turn onto Ashbridge. I noted that this was my pr on this course by happenstance. With less than .25 to go, John suggested that he and Jen push me to a pr. They obliged. 7.9 in 54:05 (I deducted 10 seconds for the fall.) About 6:50/mile.
Wednesday, 12/15/10--3.25 miles/XC course+. Easy.
Tuesday, December 14, 2010
My hands were burning!
Tuesday, 12/14--hills. 20 degrees, plus 30-40 mph wind gusts. Single digits wind chill. Ouch. Sore hamstring. Warmed up 1.7 (14 min), stretched (7 min) did 8 hills on Shiloh (21 min), cooled down 1.7 (15 min). About a 1-hour workout. Runs were: 60,58,60,60,60,59,60,57. Not quite as strong as last week's hills, but this was okay given the temp and the wind.
Monday, 12/13--4.4 recovery Rustin-plus loop. 17:15/16:30-->33:15. Quite cold. Sore left hamstring.
Sunday, 12/12--first meet--Glen Mills. Got there too early (a little after 9). Should've gotten there at 9:30 or so. Did not run until about 10:45. Should've eaten a little more breakfast.Didn't sleep well. Got up at 6ish. I put down 2:10 as my seed time. That was my goal. The day was mild but rather wet from the heavy raid over the last couple of days.
"Lane 6"--first person, front line...up....There were four up on the front line. There were 5 on the back line. I got out fairly aggressively and beat everyone to the cone. I heard 31/32 at the 200. I was running relaxed. I heard 64/65 at the 400. I wanted to hold pace, so I ran a little harder on the back stretch. I heard 1:37 at the 600. I was still in the lead. On the back stretch, I felt a challenge coming on. The guy came along side me. I assumed he was going to fade, but he kicked into another gear and passed me. I went to my arms as I was going into the final turn. I then saw Dave Brown on my shoulder. With about 60 to go, he passed me. I came to a near jog during the last 5 meters; I did not run through the finish. I ran 2:11 mid FAT. Dave ran 2:10-high. The winner ran 2:10-mid.
I felt pretty good afterwards. I finished the race and began cooling down before the next heat could begin.
My splits: 31/32, 64/65(33), 1:37/1:38(33), 2:11(33). An even race. Now, I just have to drop each 200 by 1 second by early January and then a second after than by early February and then a half-second after that by early March. Ambitious, I know.
Saturday, 12/11--warmed up 1.25 mi, stretched, did 110 strides on the practice football field at 800 race pace (15s/16s), cooled down .75 mi.
Monday, 12/13--4.4 recovery Rustin-plus loop. 17:15/16:30-->33:15. Quite cold. Sore left hamstring.
Sunday, 12/12--first meet--Glen Mills. Got there too early (a little after 9). Should've gotten there at 9:30 or so. Did not run until about 10:45. Should've eaten a little more breakfast.Didn't sleep well. Got up at 6ish. I put down 2:10 as my seed time. That was my goal. The day was mild but rather wet from the heavy raid over the last couple of days.
"Lane 6"--first person, front line...up....There were four up on the front line. There were 5 on the back line. I got out fairly aggressively and beat everyone to the cone. I heard 31/32 at the 200. I was running relaxed. I heard 64/65 at the 400. I wanted to hold pace, so I ran a little harder on the back stretch. I heard 1:37 at the 600. I was still in the lead. On the back stretch, I felt a challenge coming on. The guy came along side me. I assumed he was going to fade, but he kicked into another gear and passed me. I went to my arms as I was going into the final turn. I then saw Dave Brown on my shoulder. With about 60 to go, he passed me. I came to a near jog during the last 5 meters; I did not run through the finish. I ran 2:11 mid FAT. Dave ran 2:10-high. The winner ran 2:10-mid.
I felt pretty good afterwards. I finished the race and began cooling down before the next heat could begin.
My splits: 31/32, 64/65(33), 1:37/1:38(33), 2:11(33). An even race. Now, I just have to drop each 200 by 1 second by early January and then a second after than by early February and then a half-second after that by early March. Ambitious, I know.
Saturday, 12/11--warmed up 1.25 mi, stretched, did 110 strides on the practice football field at 800 race pace (15s/16s), cooled down .75 mi.
Saturday, December 11, 2010
Blah, Blah, Blah.
Saturday, 12/11/10--today I plan to warm up, stretch well, and do some 150s in preparation for tomorrow's meet.
Friday, 12/10/10--same as Wednesday. 25:00. Blah, Blah, Blah.
Thursday, 12/9/10--7.9 WC Country, usual Thursday run. 28:20/56:30 (28:10)
Wednesday, 12/8/10--3.25--the XC course-plus a little. Easy 25:15.
Friday, 12/10/10--same as Wednesday. 25:00. Blah, Blah, Blah.
Thursday, 12/9/10--7.9 WC Country, usual Thursday run. 28:20/56:30 (28:10)
Wednesday, 12/8/10--3.25--the XC course-plus a little. Easy 25:15.
Tuesday, December 7, 2010
Beginning of hills
Tuesday, December 7, 2010: 30 degrees and windy. Like this time last year, I decided to try my luck at some hills. Warmed up 1.7 in about 14 minutes. Stretched for about 5 minutes. Jogged down to Street Road and began my hills. The hill is .185 mi (or about 300 m). Ran up; jogged down. Wound up doing 8 (compared to 6 last year, each about 1 minute). My runs were: 61,60,60,59,59,59,58,55. Took exactly 20 minutes. This felt pretty good. I wasn't straining! Cooled down 1.7 miles in about 15 minutes.
Total: about 6.3-6.4 miles.
Total: about 6.3-6.4 miles.
Sunday, December 5, 2010
Now let's see.
It has been a week since I've posted. Wow! Now let's see.
12/5/10--Sunday. Penn Oaks run. 4.5 miles there--32:50; en route home--31:35.
12/4/10--Saturday. I was supposed to do 2 sets of negative split intervals of 300, 500, and 400 with 100 walk/100 jog (2:15) in-between repeats and 1200 jog in-between sets.
300 (33/15=:48); 500 (68/15=1:23); 400 (51/15=:66). I really thought I could handle this workout, so I was a little disappointed. My runs were: 31/15 (46), 69/17 (1:26), stopped at the 300 mark; (33/15=48), 500 (68/16=1:24), 400 (51/15=:66). 4.5miles
12/3/10--Friday. Took off
12/2/10--Thursday. 7.9 miles. 27:55/56:50.
12/1/10--Wednesday. 4.4 miles
11/30/10--Tuesday. 400-200 jog--200--400 jog (5 sets). 80,38; 75,37; 72,36; 71,35; 70,35. 6 miles.
12/5/10--Sunday. Penn Oaks run. 4.5 miles there--32:50; en route home--31:35.
12/4/10--Saturday. I was supposed to do 2 sets of negative split intervals of 300, 500, and 400 with 100 walk/100 jog (2:15) in-between repeats and 1200 jog in-between sets.
300 (33/15=:48); 500 (68/15=1:23); 400 (51/15=:66). I really thought I could handle this workout, so I was a little disappointed. My runs were: 31/15 (46), 69/17 (1:26), stopped at the 300 mark; (33/15=48), 500 (68/16=1:24), 400 (51/15=:66). 4.5miles
12/3/10--Friday. Took off
12/2/10--Thursday. 7.9 miles. 27:55/56:50.
12/1/10--Wednesday. 4.4 miles
11/30/10--Tuesday. 400-200 jog--200--400 jog (5 sets). 80,38; 75,37; 72,36; 71,35; 70,35. 6 miles.
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