Tuesday, 4/26
I did nearly the same pre-Penn Relays workout I did 2 years ago.
Warmed up 1 mile
4 x 300 (Event run) Speed 45 seconds/rest 5 minutes
My runs were 46,46,45,44. I walked 100m, jogged 300m, and walked another 100m in-between repeats
Cooled down 1 mile
3.25 miles
On tap for tomorrow should be strides or something similar. My legs feel a little shot.
Monday, 4/25--did 6.6 miles. Easy pace, but it did not feel like it.
loop 1: about 18 min
loop 2: about 17
loop 3: about 16
Tuesday, April 26, 2011
Sunday, April 24, 2011
Tuning up
Sunday, April 24--EASTER
Returned from a few days in Hershey, then went to service.
With the exception of a little wind, today's weather was near perfect....
I warmed up and stretched for a good while, longer than I've stretched in some time.
Tuning up: I couldn't decide whether I would do 3 sets of 3 200s or 3 sets of 4 200(first set in 30, 2nd in 28, 3rd in 26). A few 200s into the workout, I decided I would do 3 sets of 4...with a 200m walk (3:00) in-between each and a 400 jog + 200 walk between sets (6:00). Set 1: 29,29,29,29. I felt pretty good, so I said I'd drop the next set to 27 instead of the 28s planned. Set 2: 27,27,28. I owe the 28s to the 27-flat 2nd 200 of the set. Despite the 28, I was feeling ok. Going into set 3, I knew I was going to have to run at about 85-90% in order to hit 25 secs. I ran 25 for my 9th 200, which took more than I thought out of me. I could tell because my 10th 200 was in 26.
I cooled down a mile.
Overall, I was pleased that I could hit 25 seconds, having not run that fast a 200 in some time. I would like 25 secs to become more commonplace.
Returned from a few days in Hershey, then went to service.
With the exception of a little wind, today's weather was near perfect....
I warmed up and stretched for a good while, longer than I've stretched in some time.
Tuning up: I couldn't decide whether I would do 3 sets of 3 200s or 3 sets of 4 200(first set in 30, 2nd in 28, 3rd in 26). A few 200s into the workout, I decided I would do 3 sets of 4...with a 200m walk (3:00) in-between each and a 400 jog + 200 walk between sets (6:00). Set 1: 29,29,29,29. I felt pretty good, so I said I'd drop the next set to 27 instead of the 28s planned. Set 2: 27,27,28. I owe the 28s to the 27-flat 2nd 200 of the set. Despite the 28, I was feeling ok. Going into set 3, I knew I was going to have to run at about 85-90% in order to hit 25 secs. I ran 25 for my 9th 200, which took more than I thought out of me. I could tell because my 10th 200 was in 26.
I cooled down a mile.
Overall, I was pleased that I could hit 25 seconds, having not run that fast a 200 in some time. I would like 25 secs to become more commonplace.
Easter
Sunday, April 24--EASTER
Returned from a few days in Hershey, then went to service.
With the exception of a little wind, today's weather was near perfect....
I warmed up and stretched for a good while, longer than I've stretched in some time.
I couldn't decide whether I would do 3 sets of 3 200s or 3 sets of 4 200(first set in 30, 2nd in 28, 3rd in 26). A few 200s into the workout, I decided I would do 3 sets of 4...with a 200m walk (3:00) in-between each and a 400 jog + 200 walk between sets (6:00). Set 1: 29,29,29,29. I felt pretty good, so I said I'd drop the next set to 27 instead of the 28s planned. Set 2: 27,27,28. I owe the 28s to the 27-flat 2nd 200 of the set. Despite the 28, I was feeling ok. Going into set 3, I knew I was going to have to run at about 85-90% in order to hit 25 secs. I ran 25 for my 9th 200, which took more than I thought out of me. I could tell because my 10th 200 was in 26.
I cooled down a mile.
Overall, I
Returned from a few days in Hershey, then went to service.
With the exception of a little wind, today's weather was near perfect....
I warmed up and stretched for a good while, longer than I've stretched in some time.
I couldn't decide whether I would do 3 sets of 3 200s or 3 sets of 4 200(first set in 30, 2nd in 28, 3rd in 26). A few 200s into the workout, I decided I would do 3 sets of 4...with a 200m walk (3:00) in-between each and a 400 jog + 200 walk between sets (6:00). Set 1: 29,29,29,29. I felt pretty good, so I said I'd drop the next set to 27 instead of the 28s planned. Set 2: 27,27,28. I owe the 28s to the 27-flat 2nd 200 of the set. Despite the 28, I was feeling ok. Going into set 3, I knew I was going to have to run at about 85-90% in order to hit 25 secs. I ran 25 for my 9th 200, which took more than I thought out of me. I could tell because my 10th 200 was in 26.
I cooled down a mile.
Overall, I
Saturday, April 23, 2011
Trying to stay afloat
Friday 4/22-5.5 intermittent, increasingly faster miles on treadmill. Stretching exercises throughout. Trying to stay afloat and avoid an injury.
Thurs 4/21-6x100 -2@14, 2@13, 2@12. I managed 15,15,14,13,13,13, averaging a second slower per repeat.
Wed 4/20-back home. Did 12x150 before work. 100m walk followed by 150 jog in-between. Lazy legs. 3 Sets of 4 were supposed to be 21, 20 and 19. I was way off in reality and apparently way too optimistic. My runs were 23,24,24,23,21,22,22,21,20,20,20,20.
Tues 4/19-4.5 miles on treadmill
Mon 4/18-warmed up, stretched. 6x1200 on treadmill. Slower.
Sun 4/17-took off
Sat 4/16-got up early--2:45 AM--to head to Jamaica for a wedding. Wound up doing 5mi, some on property and some on treadmill.
Thurs 4/21-6x100 -2@14, 2@13, 2@12. I managed 15,15,14,13,13,13, averaging a second slower per repeat.
Wed 4/20-back home. Did 12x150 before work. 100m walk followed by 150 jog in-between. Lazy legs. 3 Sets of 4 were supposed to be 21, 20 and 19. I was way off in reality and apparently way too optimistic. My runs were 23,24,24,23,21,22,22,21,20,20,20,20.
Tues 4/19-4.5 miles on treadmill
Mon 4/18-warmed up, stretched. 6x1200 on treadmill. Slower.
Sun 4/17-took off
Sat 4/16-got up early--2:45 AM--to head to Jamaica for a wedding. Wound up doing 5mi, some on property and some on treadmill.
Friday, April 15, 2011
Daddy dead legs
Fri--home. Light yoga.
Thurs--Borough. Daddy dead legs. Late to cc clubhouse. 7.9 route in 56:45.
Wed--Westtown. (2) 6 x 200. First set: 32 sec with 1 min recovery; second set: 30 sec with 1 min recovery. 800 jog in-betweem sets.
Tues-Henderson crew. 5x1000; 200 jog.
Thurs--Borough. Daddy dead legs. Late to cc clubhouse. 7.9 route in 56:45.
Wed--Westtown. (2) 6 x 200. First set: 32 sec with 1 min recovery; second set: 30 sec with 1 min recovery. 800 jog in-betweem sets.
Tues-Henderson crew. 5x1000; 200 jog.
Monday, April 11, 2011
The cat got sick
Monday, 4/11/11--
Got a late start. Long story, including the cat got sick!!! Thanks for the memories, Smokey!
Was only able to manage 2 loops for 4.4 miles. Easy.
3:50
7:45
15:20 2 miles
16:50 loop 1 (2.2) 7:39 pace--loop 1
20:25
24:15
31:20
32:40 loop 2 (4.4) 7:11 pace--loop 2
7:25 pace for 4.4. Like I said: easy
Got a late start. Long story, including the cat got sick!!! Thanks for the memories, Smokey!
Was only able to manage 2 loops for 4.4 miles. Easy.
3:50
7:45
15:20 2 miles
16:50 loop 1 (2.2) 7:39 pace--loop 1
20:25
24:15
31:20
32:40 loop 2 (4.4) 7:11 pace--loop 2
7:25 pace for 4.4. Like I said: easy
Sunday, April 10, 2011
Daddy Dead Legs
4/10--150s.
Warmed up 1.0 mile
5 x 150 (build ups) speed slow medium fast. (8,7,6 sec /50 m) rest walk back. 21 sec.
5 x 150 (strike out and float) 19 secs
Cool down 800m (running late)
4/9--400s/150s.
I had set out to do Sit 'n Kick Reps at 5x (400m @ 65 . . . rest 30-sec . . . 200m @ 31) jog 1200m btw sets. My goal is to be able to eventually do 5x (400m @ 64 . . . rest :30 . . . 200m @ 28) jog 1200m btw sets. 6.8 miles
Actual: I made my way to the Westtown track. It was about 45-50 degrees. I warmed up 1 mile, stretched pretty well. I wound up doing 150s instead of the 200s. My runs were 65/23; 65/22; 65/23; 62/24; 60/23. I kept to 60 seconds between the 400s and 150s. My 1200 jog rest was in the 8-min range. The last time I did such a workout was March 14th: 65, 21; 63, 20; 60, 22; 63, 21; 61; 21. Cooled down 1mile. 6.5 miles.
I'd say the workout was a success.
4/8--off.
4/7--7.9 miles in the Borough. Fartleks in middle: 60s on/60s off. Daddy dead legs.
4/6--200s.
Like last week, I went to Westtown School to run some 200s with diminishing rests. I decided on 3 sets of 4x200s with a 800m jog in-between sets. The first set would be in 32s with 50 seconds' rest; the second set would be in 31s with 45 seconds' rest; and the third set would be in 30s with 40 seconds' rest. My first set was in 32s (with the exception of the second one, 33), 2nd set in 31s (with the exception of the third one, 31), and third set in 30s (with the exception of the four one, 32). I took the rest periods as planned. My 800 jog-rest was in the 5:30-range. With a mile warm-up and cool down, the mileage was 4.5 miles.
Warmed up 1.0 mile
5 x 150 (build ups) speed slow medium fast. (8,7,6 sec /50 m) rest walk back. 21 sec.
5 x 150 (strike out and float) 19 secs
Cool down 800m (running late)
4/9--400s/150s.
I had set out to do Sit 'n Kick Reps at 5x (400m @ 65 . . . rest 30-sec . . . 200m @ 31) jog 1200m btw sets. My goal is to be able to eventually do 5x (400m @ 64 . . . rest :30 . . . 200m @ 28) jog 1200m btw sets. 6.8 miles
Actual: I made my way to the Westtown track. It was about 45-50 degrees. I warmed up 1 mile, stretched pretty well. I wound up doing 150s instead of the 200s. My runs were 65/23; 65/22; 65/23; 62/24; 60/23. I kept to 60 seconds between the 400s and 150s. My 1200 jog rest was in the 8-min range. The last time I did such a workout was March 14th: 65, 21; 63, 20; 60, 22; 63, 21; 61; 21. Cooled down 1mile. 6.5 miles.
I'd say the workout was a success.
4/8--off.
4/7--7.9 miles in the Borough. Fartleks in middle: 60s on/60s off. Daddy dead legs.
4/6--200s.
Like last week, I went to Westtown School to run some 200s with diminishing rests. I decided on 3 sets of 4x200s with a 800m jog in-between sets. The first set would be in 32s with 50 seconds' rest; the second set would be in 31s with 45 seconds' rest; and the third set would be in 30s with 40 seconds' rest. My first set was in 32s (with the exception of the second one, 33), 2nd set in 31s (with the exception of the third one, 31), and third set in 30s (with the exception of the four one, 32). I took the rest periods as planned. My 800 jog-rest was in the 5:30-range. With a mile warm-up and cool down, the mileage was 4.5 miles.
Tuesday, April 5, 2011
stay healthy
Tuesday, 4/5/11--
began the morning with a cramp in the calf, which I incurred walking down the stairs.
i had to work out the kink withy Icy Hot and The Stick
3x1 mile
warm, but monsoon-like conditions: rainy, very windy, lightning.
but...
we still proceeded
many people were going to bag the workout because the warm-up was hectic
Kevin allowed us to stretch in the garage/shed, although some had left by then; I almost did in favor of the treadmill at Penn Oaks
But I decided to stay.
the workout was 3x1 mile with 200 meter jog-rest
the first one felt ok, although not as smooth as I would have liked. (5:58)
the second one made me lose my motivation. I stopped at the 1200m mark in about 4:30
the third one made me feel decent, as I finished up with the up-front crew in 5:38.
mile warm up, 3x1 mile, 2x200 meters, mile cool down = 5.25 miles
I need to get in some faster work and stay healthy!
Monday, 4/4/11--6.6 miles
Loop 1: 3:50/7:50/15:30/17:00
Loop 2: 20:35/24:20/31:40/33:00
Loop 3: 36:25/39:55/46:30/47:50.
Sunday, 4/3/11--200s. Like last week, I went to Westtown School to run some 200s with diminishing rests. I decided on 3 sets of 4x200s with a 800m jog in-between sets. The first set would be in 32s with 50 seconds' rest; the second set would be in 31s with 45 seconds' rest; and the third set would be in 30s with 40 seconds' rest. My first set was in 32s (with the exception of the last one, 33), 2nd set in 31s (with the exception of the last one, 31), and third set in 30s (with the exception of the third one, 32). I took the rest periods as planned. My 800 jog-rest was in the 5:30-range. With a mile warm-up and cool down, the mileage was 4.5 miles. Not a bad job at 7:30 in the morn, unlike 6:00 last week.
Then, I made my way to what would be my final Alumni Council retreat at Swarthmore.
Saturday, 4/2/11--took off
Friday, 4/1/11--4.4 miles
began the morning with a cramp in the calf, which I incurred walking down the stairs.
i had to work out the kink withy Icy Hot and The Stick
3x1 mile
warm, but monsoon-like conditions: rainy, very windy, lightning.
but...
we still proceeded
many people were going to bag the workout because the warm-up was hectic
Kevin allowed us to stretch in the garage/shed, although some had left by then; I almost did in favor of the treadmill at Penn Oaks
But I decided to stay.
the workout was 3x1 mile with 200 meter jog-rest
the first one felt ok, although not as smooth as I would have liked. (5:58)
the second one made me lose my motivation. I stopped at the 1200m mark in about 4:30
the third one made me feel decent, as I finished up with the up-front crew in 5:38.
mile warm up, 3x1 mile, 2x200 meters, mile cool down = 5.25 miles
I need to get in some faster work and stay healthy!
Monday, 4/4/11--6.6 miles
Loop 1: 3:50/7:50/15:30/17:00
Loop 2: 20:35/24:20/31:40/33:00
Loop 3: 36:25/39:55/46:30/47:50.
Sunday, 4/3/11--200s. Like last week, I went to Westtown School to run some 200s with diminishing rests. I decided on 3 sets of 4x200s with a 800m jog in-between sets. The first set would be in 32s with 50 seconds' rest; the second set would be in 31s with 45 seconds' rest; and the third set would be in 30s with 40 seconds' rest. My first set was in 32s (with the exception of the last one, 33), 2nd set in 31s (with the exception of the last one, 31), and third set in 30s (with the exception of the third one, 32). I took the rest periods as planned. My 800 jog-rest was in the 5:30-range. With a mile warm-up and cool down, the mileage was 4.5 miles. Not a bad job at 7:30 in the morn, unlike 6:00 last week.
Then, I made my way to what would be my final Alumni Council retreat at Swarthmore.
Saturday, 4/2/11--took off
Friday, 4/1/11--4.4 miles
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