Felt refreshed.

December 30, 2012--Went to the Y.  Alternated between running and lifting, including legs.  The lifting took 5 min per session.  6:44 (16 laps/mile track), stretched/lifted arms,  6:32 (treadmill), lifted, 6:09 (track), lifted, 6:02 (treadmill), 5:44 (track).  Home.  Moderate workout.  Felt refreshed.

So, my man, what will be my priority?

Saturday, 12/29-I went to track on this frigid day with a plan to do pick-up reps: 8x 400m with #s 1,3,4,6,7 in 72 seconds and #s 2,5,8 in 65 seconds.  My rest would be 2:30.  (The workout, as designed for an 2:00 800 meters high school runner is #s 1,3,4,6,7 in 70 seconds and #s 2,5,8 in 63 seconds, with 90 seconds of rest between 400s.)

As I warmed up, I could feel that my hamstring was still rather sore.  I got started w/ the workout and decided to try my best.  Little did I know that my best wouldn't cut it today or that I simply didn't have a best to give.  The first 400 was in 71.  The second one was in 66.  The third and fourth ones were in 72.  The fifth one was in 71; I had fallen way off pace.  I stopped shy of the 300 mark in 50 seconds on the sixth one.  I understaood that the workout as I knew it was no more.  I modified my expectations and offered up an alternative: 300s for the last two repeats.  I'd do #7 at 70-second pace and #8 at 63-second pace.  The 7th run came in at 53 seconds; the 8th run came in at 48 seconds.  Each of these runs was still about a second off the pace of 70 and 63. 

I'll be looking for redemption this coming week. 
Friday, 12/28-I thought about doing an interval workout today, but then decided against...and for a good reason: I don't want to get injured.  I wound up doing 5.7M  (the Rustin/Goose Creek route) at an easy pace, covering the distance in 44:00, or 7:43 per mile.  I can tell by how I felt that running 5.7 miles is no longer a walk in the park, as it had been just a month ago.  Just two months ago twice that distance was the gold standard. So, it's official then: my body is no longer in shape for longer distances.  It's important for me to keep in mind, however, that in order for me to be an effective 800 meter runner I must still be able to handle a 5-6-mile run with a certain measure of confidence.  At the same time, though, I have to develop my speed if I am to be a contender in the 200 and 400.  So, my man, what will be my priority this winter? This coming spring?  Summer?  Do I want to go for the 800 or begin a campaign in the sprint events?

time to keep myself honest

December 27--even though I arrived home close to midnight, I got up this morning and worked out at the Y.  I did a mile on the donut track (6:45), lifted a bit, a mile on the treadmill (6:42), lifted some more, and did another mile on the track (6:23).  This was a different sort of recovery run.

December 26--Holiday Classic at the Armory--NYC
First meet of the season was upon us: Craig, Bruce and me.  I met up with the two of them at Craig's house at about 2:30.  After hanging out with Craig's warm family for a few, we departed for NYC at close to 3:00.  During a somewhat tentative drive due to the heavy winds and wintry mix, we shot the breeze about everything from track to parenthood and education.  We got turned around a bit once we got to the city, and we arrived at the venue at about 6:15.  The meet was to have begun at 6:00, but lo and behold it was running late.  This worked to our favor, as I figured I'd need all the warm-up time I could use after the 3+ hours' drive.  I was thankful I was able to warm up on the track and not in the second floor corridor.  Our first event, the 400, was called at about 6:45.  It was check-in time.  I continued stretching as we all stood in line waiting for instructions, and my hamstring needed it.  In the end, the crowd of people of all ages was asked to arrange itself by time, after which one of the clerks would assign us to heats and lanes.  I wound up in heat 10, lane 6.  Argh!  I said that if a better lane opened up in heat 9 I'd go for it. I simply don't like being on the far outside with no one to chase.  Silly, I know.  So lane 6 it was; Craig was in my heat but in lane 4, I believe.   When the gun went off, I got out pretty well and ran the curve reasonably well, although I stumbled onto the inner line.  By the 100m mark I could sense that I was doing okay and that I'd likely lead coming into the straightaway.  I looked up at the 200 mark and saw that the clock read 25+.  I am certain my first lap challenged the 26-second barrier.  I tried to relax, but I lost my cadence a bit.  Coming down the homestretch I tried to get my arms going but they were dead.  I heard the announcer say that the winning time was 55.07.  Moments later the official time on display was 55.57 F.A.T. (26/29), a little slower than last year's time.  What a bummer!  I was hoping for a faster time...obviously! I thought I had almost broken the barrier.  I wonder, though, whether I would have run faster had I either gone out a little slower and run a harder second lap or been in a chasing position.  I always run faster when I'm chasing.  Craig Strimel had run 56.07.

UPDATE (12/27): Craig alerted me that our official times, as posted on the Armory's website, are 55.11 and 55.67, respectively.  I'll take it! 

I felt okay afterwards and was able to jog pretty immediately. I prepared myself for the 200.  I tried to stay loose but could sense that my muscles weregetting cold and, as a result, stiffening. I was assigned lane 6 (again) in heat 18 of 20.  Lucky for me Craig offered to switch to lane 6 from lane 2.  (Incidentally, the order of lane preference on the Armory track is: 5,6,4,3,2,1.) I assumed control from the start of the gun.  I made a conscious choice to lift my knees on the backstretch.  This helped me make up some ground.  At the 100 mark, I realized I was leading.  I came off the turn and just tried to coast.  Time: 25.34 F.A.T., winning by a second.  A little more umph and I could have broken the 25-second barrier.   Encouraging.

The season has begun in earnest.  Now it's time to keep myself honest.

It was great hanging out with my teammates.

Why must dogs stop, sniff and pee every 5 yards?

Tuesday, December 25--
Merry Christmas. Report: easy 2.2M loop with Bosley the dog and another easy 2.2M (17:05) solo. Why must dogs stop, sniff and pee every 5 yards?
Looking forward to a good race(s) tomorrow at the Armory.

The 400 (goal)

1st 150--19.7 sec
2nd 150--20.3 sec
last 100--14.5 sec =54.5

OR

1st 200--26.5 sec
2nd 200--28 sec = 54.5


Possible reality...

1st 150--20.2 sec
2nd 150--20.6 sec
last 100--14.6 sec =55.4

OR

1st 200--26.7 sec
2nd 200--28.7 sec = 55.4

I seem slighly faster than this time last year

Monday, December 24th--

Since I plan to compete on Wednesday at the Armory (NY), I figured I'd do a lighter workout of 150s and 100s just to get in a little speedwork.  I set out to do some 6x150 and 3x100.  The goal for the 150s was 2@21, 2@20, and 2@19; the goal for the 100s was sub-13 seconds.  I was fairly aggressive from the start, hitting the first 150 in 21.  The others met the mark as well, although I faltered on the last one (20.02 sec-- ht, of course).  I let up too much coming off the turn and into the straightaway.  The 100s were similarly satisfying, though not perfect by any means: 12.6, 12.7 and 12.8.  As my speed increases, I hope to be able to do twice as many 150s and 100s but keep the same pace.  If I keep the number of repetitions that same, I hope to drop the 150s by a second and the 100s by .5 seconds.  (This day last year I bobbled the workout, but rebounded accordingly.)

Based on this workout, I should be able to run in the 55-second range for the 400 on Wednesday.
1st 150--20.00 sec
2nd 150--20.33 sec
last 100--14.67 sec  = 55.00

I seem slighly faster than this time last year...ever so.

We'll see.

Lift your knees and go to your arms

Saturday, 12/22--On tap for today was today was: Sit 'n Kick Reps--5x (400m . . . rest 60-sec . . . 200m) with a 1200m jog between sets. (Original design for a 2:00 800m high school runner is 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28), then jog 1200m between sets.) Since I am not able to run 800 meters in 2:00, I modified the workout accordingly, with my goal at 65 for the 400s and 30 for the 200.  My runs on this 40-degree and very windy day, however, were inconsistent but passable (as impressive as the same workout 2 months ago but not necessarily better):
 
68,31 (8:45).  I was sluggish. I thought for briefly that the workout was doomed and should be bagged.
66,31 (8:45).  Better.
65,29 (8:45).  Now we're rolling!
64,31 (8:45).  Don't let the 200 discourage you.
64,29.  Lift your knees and go to your arms.

I feel okay about the workout but had hoped that the wind would subside and give me a better shot at doing the workout with greater fidelity.  I'd like to average 65s amd 29s the next time.  I need to be sure to devote one day per week to 800m training and one day per week to 400m training.  

Friday, 12/21--went to Y and just lifted.

I am encouraged.

Thursday, 12/20--I figured I'd do a repeat of what I did this day last year--10 200s with a 100m walk plus 100 meter jog (for a 2:00 rest) between repeats...at 6AM.  My first rep was stunk, but I was good after that: 33,32,32,31,31,31,30,30,30,29.  This is a bit better than last year's 32,34,32,32,31,31,31,30,30,30.

I am encouraged.

Wednesday--12/19--easy 2.2M in 16:25. 

Tuesday--12/18.  Went to Henderson.  Mile time trial at 5:55 AM.  Time: 5:06 (75/2:33).  4th behind a few 20- and 30-somethings.  The 5:06 was faster than last year's time.  I truly believe I could've run under 5:00.  I got out behind Manion and Callaghan and alongside Kevin.  I hung back and made some room for myself.  In the process, the 3 guys out front broke away from the back.  I felt relaxed, passing John Manion at the 600 mark and overtaking Callahan with just over 600 to go. 

Monday--Y.  Lift. slight run.

Like I said, an even pace!

Sat, 12/15/12--I decided to repeat what I did this weekend last year: 500,400,300--2 sets w/ 3:00 jog rest (300 m jog) in between repeats. 1200 jog between sets.

Unlike last year in which I reported feeling slow and sluggish, this year I felt okay, maybe even pretty good.  Last year I posted 1:29 for the 500, 67 for the 400, and 49 for the 300.
This year, however, I was much better for the 500 and a bit better for the 400 and 300:
Set 1: 1:25 (32/67), 66 (32), and 48 (31)
Set 2: 1:24 (33/67), 64 (32), and 47 (31)  I tried to maintain better during the second half of each run.

12/14/12--took day off

December 13, 2012--met up with the crew at 5:40AM for the 7.9M good-old-reliable.  We were at least 20-strong!  Today was supposed to be an easy, steady-state run.  It was fine, although it was clear that I haven't run that distance in a while.  We reached the 4 mile mark in 29:45 and finished up in 58:45: 7:26 pace.  Like I said, an even pace!

I hopped into the workout

Wednesday, 12/12/12--I decided to try my luck at another round of 12x150 at 5:45 AM.  My goal was to better my performance last Thursday by running what I ran last Sunday. This time, however, I would take 2:00, not 2:45, between repeats.  I wound up running 22,23,23,22;21,22,21,21;20,21,21,21.  Better than last Thursday but shy of what I had hoped.   It was colder and earlier, and I was wearing a different pair of spikes. 

I'll keep at it! 

Tuesday, 12/11--the 5:50 AM workout at Henderson was 1 mile (faster than tempo pace), 400 jogrest, followed by 6x300 with 200m rest.  I got there quite late.  I was still warming up when the workout began.  I began stretching while everyone was doing the mile and the first 300.  Still tight, I hopped into the workout at the second 300.  I didn't feel great, but I made it through.  Times were pedestrian: 56,55,54,53,50.
Monday, 12/10--took the day off.  Big plans at EA.

but otherwise I was okay

Sun, 12/9--I went to the Y and did a run-lift combo: mile on donut track, lifting (5:00), mile on treadmill, lifting, and so on.  My legs were heavy but otherwise I was okay.  Runs were 6:55, 6:53, 6:38, 6:30, 6:07.

Sat, 12/8--I decided to do a repeat of Thursday: 12x150.  This time, however, the time was 3:30 PM, not 5:30 AM.  I again chunked the 150s into 3 sets of 4, each faster than the other by 1 second. I'd take 2:45 between repeats, not 2:00.  I'd walk 150m and jog 100m.  I wanted to run a second faster per repeat than I did on Thurdsay, figuring that working out later in the date and with warmer weather would help.  I wound up running 22,22,22,22,21,21,21,21,20,20,20,20.

Friday, 12/7--I made my way to the Y to do some lifting.  I've been incorprating my leg work into my regimen.

Thursday, 12/6-Instead of going on my 5:30 AM 7.9M run with the crew in the Borough, I decided to try my luck at 12x150s on the track.  My thought was to chunk the 150s into 3 sets of 4, each faster than the other by 1 second. I'd take 2:00 between repeats, jogging 250m.  I wound up running 22,23,23,23,22,22,22,22,21,21,22,20.

Felt good

December 5--arrived at the Y at 5:45.  Alternated between 3/4M (using track and treadmill)-5:00 and 5:00 of lifting (legs and arms).  Felt good.  5 sets.


December 4--5:50 AM workout at Henderson: mile, 800, mile, 800.  Messed up on the first mile, but was a little over 6:00 pace.  800--2:50.  Mile: 5:40. 800--2:33.  Felt pretty good.  Ran by myself for the most part.

80 seconds...too generous

December 3--went to the Y.  Mile, lifted upper and lower (3xs).  Miles were between 6:55 and 6:30.

December 2-I decided to give the modified Russian intervals another try, this time in near 50-degree weather.  I went to Westtown School for this effort.  As has been mentioned, when done with 100% fidelity for a high school 2:00 800 meter runner, Russian intervals consist of 5x (3x300m @ 48 w/jog 100m at 30-sec) with a jog 800m between sets. I planned for 5x (2x300m @ 49 w/jog 100m at 60-sec) with a 800m jog between sets.  My runs were 48,50; 49,49; 48,49; 49,48; and 48,47.  This was about the same as my workout last Thursday evening when it was 35 degrees.  The difference, however, was in the rest.  On December 2nd, I jogged 800, not 900, in-between sets for an average 5:45, not 7:00.  Unfortunately, though, my time of 80 seconds of rest between each 300 was too generous and compares somewhat unfavorable to the 75 seconds I took on Thursday. 

Wow...It's been a week since I've posted

Saturday, 12/1--Did about 7.1M around Rustin's campus.  The run consisted of making my way to the Rustin Run 5K (new) start (1.5M), doing all but the last .3 of the Rustin Run course (2.8M), making my way to the XC course (.5M), doing 1 loop of the course (1.6M), and doing the first 1000m of the course plus crossing the street to make my way to my driveway (.7M). 7.1M in 52:45, or 7:25 pace.

Friday, 11/30--went to the Y. Used weight machines involving legs and arms, not just arms.

Thursday, 11/29--decided to reserve my workout for the evening since I had an evening meeting, one of 3 or 4 this week alone.  I left my office at just before 5:00 and made my way to Conestoga.  My meeting was scheduled for 7:00, I knew I had only until 6:30 to finish the workout and to shower and return to the office.  I opted for modified Russian intervals, a workout I did this late last year.  Russian intervals, when done with 100% fidelity for a high school 2:00 800 meter runner, consist of 5x (3x300m @ 48 w/jog 100m at 30-sec) with a jog 800m between sets.  I planned for 5x (2x300m @ 49 w/jog 100m at 60-sec) with a 900m jog between sets instead. My runs were 48,51; 49,49; 48,49; 49,48; and 48,48. I was generally pleased, but I wish I had someone to run with me so that I can did lower in the 40s, add more 300s, or cut down the break some. (Incidentally I bumped in to Ross Patton, formerly(?) of GPTC, at the track.  He spent so much time doing drills that I came away thinking that I need to integrate them into my workouts.  The issue is time.)

Wednesday, 11/28--took day off.

Tues, 11/27--The 5:50 AM workout at Henderson was 5x1000 with a 200m jog.  I was sore and tight.  I did 4, skipping #3.  Last two in 3:37 and 3:30.  Nothing special.

Mon, 11/26--easy 3.7M.  And that's it.

Sun, 11/25--easy did 4.7M (1 loop of the 9.4M Goose Creek/Rustin double-loop run) at about 7:25 pace.

Turkey Trot

Saturday, 11/24--Went to Y with Davirah.  Still sore.  Alternated between running and lifting.  6:45 (16 laps/mile track), stretched, 6:30 (track), lifted, 6:22 (treadmill), lifted, 5:58 (track), lifted, 5:40 (treadmill), stretched.

Friday, 11/23-had planned to do a recovery run on account of being pretty sore after yesterday's 5K, followed by touch football in Havertown.  Wound up spending the day clearing my mother-in-law's house of most of her clothing.  We sort of had a thift shop going with many members of her congregation having their pick of clothing items.  I then delivered the leftovers--12 huge bags worth--to Goodwill.

Thursday, 11/22--left at 6:45 AM and drove to Downingtown West HS.  My car read 28 degrees.  Parked at Kerr Park at about 7:05 or so.  Happened upon John Lavin.  Walked/jogged to stadium--2000 people for the Turkey Trot.  Warmed up on track and surrounding area.  Stretched a bit in restroom, where it was warmer.  Got to the starting line and was overcome by droves.  Had to line up on the margin of the starting area.  Gun went off and I had to wait a few seconds to situate myself for a safe exit from what could've been a pile-up.  I got myself going and, within a minute, found myself on Ryan Comstock's heels.  I had passed Lavin and Rachel McGinnis.  I was on my way.  I tried to stay relaxed and to maintain my cadence.  I realized that I was on pace to run about 17:00, that is, until I feel asleep during mile 2.  By this time, I had let Comstock and Rachel get too far ahead me--7-8 seconds.  I checked my watch saw that I was 8:25 into the race and probably halfway through the course.  I tried to maintain but felt myself falling off the pace.  With about 1K to go I started pushing myself to pick off a few runners ahead of me.  I managed to get 3-4 of them, including DJ's former teammate, Peter Kelmartin.  I was relaxed during the final push to the finish line.  I finished in a pedestrian 17:33.  I thought I had run a bit faster and most certainly wish I could've broken 17:00.  I wasn't dead afterwards, though.  As it turned out, I won my age group.  I didn't find this out until later, as I had to leave the venue for a football game in Havertown.  The game was fun as usual, and I had a few good catches.  I'm so sore, though, now.

Bonding time, I guess

Tuesday, 11/20--overslept.  Way late.  Wound up running 1.8M with the dog.  Bonding time, I guess.

Monday, 11/19--took off.

Something stinks!

Sunday, 11/18--At around 7:15, I ran through the Rustin site and down to Goose Creek Park, did three laps and headed back the way I came. I reached home in 41:52, covering the 5.7M at a relaxed 7:20 pace.

Saturday, 11/17--Something stinks!  Did Neg-split reps 2x (300m-500-400 w/neg-split last 100m). Goal for 2:00 800: @ :32+14 (=:46 300m) . . . 66+14 (=1:20 500m) . . . 48+14 (=62 400m) 2-min btw reps/jog 1200 btw sets.

I did not have a good workout.  I was flat and awful.  Something went awry.  I guess I had a lot on my mind.


Set 1: 33+15 (=:48 300m); 33/68+17 (=1:25 500m); 33/50+18 (=68 400m)

Set one was so awful that I figured I'd back off on the repeats by 100m each.

Set 2: 16+15 (=:31 200m); 32/48+16 (=64 400m): 32+15 (=:47 300m);
Friday, 11/16--Y.  6:45 mile on 16-lap/mi track, lifted, 6:35 mile on treadmill, lifted, 6:20 mile on track.

It was what the doctor ordered

Thurs, 11/15--7.9M.  Easy run with the exception of a 1-mile pick-up.  Even with the 6:36 mile pick-up, we still only managed just under 60 minutes.  Talk about a relaxed pace relative to what we've been doing over the 7.9M course.  It was what the doctor ordered, though.

Wed, 11/14--only did 2.2M--16:45.

Tues, 11/13--The marathoners' workout was 3 x 1 mile at marathon pace.  The rest of us were assigned 1200, 100 jog, 400 run, 300 jog--3 sets.  Hamstring was still sore.  I stretched during the first 1200 and then I stepped in. 
---, 80
4:16, 76
4:06, 70

Felt strong once I got going.

Monday, 11/12--went to the Y.  Same 'ole, same 'ole.  Sore hamstring.

Beautiful Weekend

Sunday, 11/11/12--9.1M run.

Loop 1: 33:33, or 7:22 pace
Loop 2: 30:57, or 6:48 pace

Total--7:05 pace. 50 degrees at 9:30 for the run.  65 was the high today.

Today capped off a beautiful weekend.

Saturday, 11/10/12--Did Neg-split reps 2x (300m-500-400 w/neg-split last 100m). Goal for 2:00 800: @ :32+14 (=:46 300m) . . . 66+14 (=1:20 500m) . . . 48+14 (=62 400m)  2-min btw reps/jog 1200 btw sets.
Set 1: 32+15 (=:47 300m); 33/68+17 (=1:25 500m); 32/49+17 (=66 400m)
Set 2: 33+15 (=:48 300m); 32/66+16 (=1:22 500m); 32/48+17 (=65 400m)

Overall, I felt pretty good. I stuck to 2:30 between reps. My 1200m jog was just under 9:00.

I initially had higher hopes for this workout, but it's okay.  I think I did ok with the slight wind.   See 11/20/11 for close comparison. 

Friday, 11/9/12--YMCA.  .75M (16 lap/mile track) in 4:55, lifted, .75M in 4:40 on treadmill, lifted, .75M on track in 4:45.  Went home.

they gapped me,

Thursday, 11/7--Met up with the crew at the country club. We did the 7.9M course in reverse. Tempo would begin a couple of miles in. There were about 15-20 of us, and  about 8-10 of us broke off pretty immediately.  We had planned a 3-mile tempo (in the middle of the 7.9M run). The pace was decent from the outset.  Coming off North Hills the pace quickened as expected. We were at 14:00 into the run. I hung with the guys for most of the first half-mile. And then it happened: they gapped me, hitting the mile at about 6:25 to my 6:35.  They increased the pace in their second mile, running under 6:00 .  I  dropped the pace, running the second mile in 6:20.  My legs felt flaccid.  I finished up the third mile of the tempo in 6:05, for a run of 19:00 (33:00).  I caught up with the guys and we rested for a minute.  We then assumed a casual pace to the end, finishing in 56:25.  Overall pace of 7:08 or so.

Wednesday, 11/6--4.4M in 32:00; 7:16 easy pace.

I had more in the tank, but I decided to reserve it.

Tuesday, 11/6/12--The workout was 4x1200 for non-marathoners (for this coming weekend) and 5x1000 for marathoners, I believe.  I joined up with Joe Breslin to run 800, 100 jog, 400, 300 jog--4 sets.  I felt relaxed pretty much the whole workout.  I was up for a fifth set, but Joe was done. 

800-2:57
400-1:22
800-2:46
400-1:20
800-2:45
400-1:19
800-2:43
400-1:20

I had more in the tank, but I decided to reserve it.

Monday, 11/5/12--Went to the Y...late.  Did a mile on the track (6:55), did a little lifting (2 stations, 4 min), did another mile on the track (6:45), lifted, and finished on the treadmill (.5M in 3:20).

Aftermath of Hurricane Sandy.

Saturday, 11/3--I wasn't sure whether I had it in me emotionally to run today, on account of the death of my beloved mother-in-law yesterday morning.  I won't blog about how loving, wonderful and impactful she was, particularly to my wife and her grandkids, but I will say that I am deeply saddened and will miss her. 

She weighed heavily on my mind as I tried to get through the workout.  Per my plan, I  continue to devote one day per week to 800m training.  I equivocated about which workout I'd do: Pick-up reps (8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63) or Sit 'n Kick Reps (5x (400m @ 64 . . . rest 60-sec . . . 200m @ 28) jog 1200m btw sets).  I chose Sit 'n Kick Reps. 

My caveat: The workout as designed for a 2:00 800m high school runner is 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28), then jog 1200m between sets. Since I am not able to run 800 meters in 2:00, I modified the workout accordingly.  I wanted to hit the times I hit last Saturday, but decided it would likely be a pipe dream.  So I figured I'd run 66 for the 400s and 31 for the 200s.

Unlike the 65 degrees and slight winds I encountered last week, today was 45 degrees and flat-out windy.

The first 400 was in 68. Sucks!  It was so bad I decided to jog a 200 (2:00), then run a 200.  The wind was strong and my 200 was flaccid, a 36!  My goodness.  I jogged an 800. 

The second 400 would be better, I said.  And it was, a 66.  The 200 came in at 33.  I jogged 800m.  I said I'd continue to punish myself by not running the intended workout until I got my butt in gear.

I ran the third 400 in 66, jogged a 200 in 2:00, and followed it with a 30-second 200.  I was back in business.

I rewarded my efforts by allowing myself to re-enter the intended workout, beginning with the customary 1200 meter jog between sets.

My fourth 400 was a solid 65.  I rested 60 and then popped another 30-second 200.  I then jog-recovered 1200.

And then there was my final 400.  I wondered whether I had it in me to drop the 63-second 400, followed by the 28-second 200 I did last Saturday.  I came close: a 63, followed by a 29.

So this workout started poorly, but ended hopefully. 

I gave myself some props.
Friday, 10/26/12--Took off.

Friday, 11/2--took off.  Running late.

Thurs, 11/1--a sluggish 3.7M in 28:10, an awful run over downed branches and beds of leaves, the aftermath of Hurricane Sandy.

Wed, 10/30--Y.   I decided to alternate between running and lifting.  Surprise, surprise!  I ranx  5.75M in 4:55, alternating between the 16-laps-to-the-mile track and the treadmill.  I lifted in-between runs, over a 3-minute period. 

on this heavy-leg day

10/29--took off. Hurricane Sandy is here.

10/28/12--Hurricane Sandy is on its way.  Rainy.  Windy.  Cool. 

For yet another week I did what has become a familiar 9.1: I ran the normal route I take to get to Goose Creek (2.15M), did the 3 loops around GC (1.55M), and then, instead of taking the same route back home, headed straught up Shiloh and to my house (.9M). I did this twice for a total of 9.1M.

After Saturday's Sit-'n-kick workout, my legs felt tired and heavy.  My pace was a bit sluggish.  First loop in 33:50--3:50 (.5), 7:50 (1), 12:55 (1.7), 15:55 (2.1M, entering park), etc. Second loop in 31:50 for a total run of 65:40. 9.1M at 6:59 pace.
Loop 1: 4.55M in 33:50 (7:26 pace)
Loop 2: 4.55M in 31:50 (6:59 pace)
9.1M in 7:13 pace.  I'll take this on this heavy-leg day.

Another preseason workout

Saturday, 10/27/12--On tap for today was another preseason workout: Sit 'n Kick Reps--5x (400m . . . rest 60-sec . . . 200m) with a 1200m jog between sets. The workout as designed for a 2:00 800m high school runner is 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28), then jog 1200m between sets. Since I am not able to run 800 meters in 2:00, I modified the workout accordingly, figuring I'd run 66 for the 400s and 31 for the 200s. My runs on this 65-degree, slightly windy day, however, were more impressive:
66,31 (8:50)
66,30 (8:20)
65,30 (8:35)
65,30 (8:40)
63,28
I was pretty pleased with this preseason workout, particularly since my 1200m recoveries averaged only about 8:33.   I also felt pretty strong.  I ran hard but I didn't feel like I was pressing the whole time.   I'd like to hit 65s amd 30s the next time.   As I have been doing the last couple of weeks, I will continue to devote one day per week to 800m training.      

Friday, 10/26/12--Took off.

Could there be a distance runner in me somewhere?

10/25--

I overslept today, but still managed to get to Ashbridge & New Streets in time enough.  I debated whether I was going to make a go of it, and decided that I needed to if I am going to have any shot at getting better!  I actually arrived in time enough to stretch for 1 minute.  Just as the crew was about to pull off, I heard someone mention that the top group would be doing the 7.9M at marathon pace, which meant 6:40 per mile.  My gut reaction was to tighten my shoe laces, as my feet felt like they were swimming in my shoes.  (Most of the time I simply slide my feet into my already-tied shoes.)  By the time I started, the group of nearly 20 had gapped me by 50 meters and the top group of 6 or 7 by even more.  I blew by the dozen or so by the first quarter-mile and spent the remaining run trying to catch the top group, or more accurately, trying not fall too far behind. 

I reached the legitimate 4M mark (where the larger, ground-size planter is) in about 26:20.  This was 6:35 pace.  Not bad!  The group was more than .1M ahead of me, though. I kept digging, trying not to get discouraged that I wasn't cutting into the group's lead.  My legs were certainly weakening and were jello by the time I reached the big hill.  Actually, by that point, which is the 8th mile, I had make up substantial ground, cutting the distance in half.  In fact, I finished within 10 seconds of the group.  Those cats finished in 52:27, I overhead Manion say, and I finished in 52:35.  This was my most impressive 7.9M by far.  6:39+ pace!  I remember way back when I struggled to finish this route, let alone in sub-7:00 pace. I am indeed pleased and couldn't be happier that I rushed to get to the country club parking lot by 5:40AM.

Could there be a distance runner in me somewhere?  Come out, come out wherever you are!

some of us took it a step further

10/23--Today Kevin really differentiated the workout and some of us took it a step further. 
Option 1: 2x5K with a 400 jog recovery
Option 2: 5x1000 with a 200 recovery, followed by 4x400
Option 3: I can't remember
Option 4: I can't remember

I wound up joining Ed and John Callaghan for our own option: 2400m, followed by 4 x 600/200 jog/400.  I started the 2400m a lap later and ran 5:55 at the mile and 7:23 at 2000.
600-2:06
400-82
600-2:04
400-79
600-1:59
400-74
600-1:58
400-71

This suited me just fine

10/22--took the day off


10/21--Like I did last week, I ran the normal route I take to get to Goose Creek (2.15M), I did the 3 loops around GC (1.55M), and then, instead of taking the same route back home, I headed straught up Shiloh and to my house (.9M). I did this twice for a total of 9.1M.

First loop in 32:55--3:48 (.5), 7:45 (1), 12:30 (1.7), 15:30 (2.1M, entering park), 19:10 (after loop 1) , 22:50 (after loop 2), 26:20 (after loop 3; exiting park), 32:55.  Second loop in 30:43 for a total run of 63:37. 9.1M at 6:59 pace. 

Loop 1: 4.55M in 33:00 (7:14 pace)

Loop 2: 4.55M in 30:43 (6:44 pace)

9.1M in 6:59 pace.  This suited me just fine on this windy day.

still in distance mode

Saturday, 10/20--8x400 solo.  My plan was to run #s 1,3,4,6, and 7 in 75 seconds and #s 2,5, and 8 in 70.  I wanted to be conservative, given that I am still in distance mode and haven't done any speed.  I had planned to keep to 2:00 or less rest (100m walk, 100m jog) and I DID!  YES! 
My runs were: 75,70,74,74,70,73,73, and 63.  The 63?  I just wanted to see what I had in the tank and in the legs.

My plan is to try to keep the 2:00 (or less) constant and to bring down the 400s to 70 (for s 1,3,4,6, and 7) and 63 (for #s 2,5, and 8).

Friday, 10/19--same as on Wednesday.

I was on my way

10/18--Arrived early enough to stretch!  Whew!

Did the course in reverse.
About a mile in I learned that we would be doing a 5-mile pick-up in the middle of the run.  This, I said to myself, will be tougher than last week's run and the one the week before last.  The warm up leading to the hard run was comfortable but brisk enough with anticipation.  I hung back a bit.  And then it happened like that: they took off.  At leat if I knew where the starting mark was I would have had a fighting chance of staying with them for at least the first mile.  I trailed the top guns--I mean guys--from the outset and the distance between us kept increasing over the miles.  I worried that I was going slowly.  As it turned out, they were moving.  I ran 31:30 for the middle 5 miles. My pace was 6:18!  Theirs averaged about 6:00!  I didn't feel as dead as I did two weeks ago, but I was tired.  I caught up with them with less than a mile to go.  By that time, we were "jogging" at probably 7:20 pace.  We finished up the 7.9M in 53:30, or 6:46 mile pace overall, my best 7.9M yet. 

10/17--I went to the gym, running late as usual.  I decided to alternate between running and lifting.  Surprise, surprise!  I ran a 6:52 mile on the 16-laps-to-the-mile track, lifted on two machines, did a 6:42 mile on the treadmill, lifted on two more machines, then returned to the track for another mile in 6:30.  I was on my way.

I feel like an old man.

10/16--Got to Henderson early, around 5:30.  Can you believe it?  Warmed up over two loops around the block.  Tried to get a good stretch in.  My body is not quite where it should be.  I feel like an old man. Kevin announced that the workouts were 8x800 with a 200m jog in-between or 6x800 with a 200m jog in-between.  Before I knew it the top group was off!  I found myself weaving in and around in the dark with the remaining 50.  I felt terribly off and like I was going fast...but I wasn't.  3:03.  The second one wasn't much better: 3:01.  I broke 3:00 on the third one--2:59.  I then realized that I needed a breather.  I stretched for a little and missed the fourth one.  I jumped back into the workout with a 2:57 (my fourth).  I then joined the top crew for the last 3.  I was right in there for the first one: 2:43.  The next one, run in 2:45, saw me take a step back.  The last one, my #7, escaped me.  The recovery was so fast that I was way behind from the get-go.  I managed 2:47.  I understand that the guys were right around 2:40.

This was one of my worst 800m repeat workouts! 

10/15--easy run of 4.63M in 35:25--7:39 pace.  Ran straight to Goose Creek Park (.93M), did 3 loops (1.6M), took the long way back home (2.1M).--

10/14Busy day; day got away from me.  Back is bothering me.  Stiff; feels like a damaged nerve.  No running today.

modified and improvised

10/13--Had planned to do the 11.4-11.5M run involving Goose Creek.  Given time constraints, I modified and improvised.  I ran the normal route I take to get to Goose Creek (2.15M), I did the 3 loops around GC (1.55M), and then, instead of taking the same route back home, I headed straught up Shiloh and to my house (.9M).  I did this twice for a total of 9.1M.

First loop in 33:00--3:48 (.5), 7:45 (1), 12:30 (1.7), 15:30 (2.1M, entering park), 19:10 (after loop 1) , 22:50 (after loop 2), 26:25 (after loop 3; exiting park) , 33:00, Second loop in 30:43--33:00, 36:25, 39:55, 47:10 (entering park), 50:40 (after loop 1), 54:10 (after loop 2), 57:35 (after loop 3; exiting park), 60:35, 63:43.  9.1M at 7:00 pace

Loop 1: 4.55M in 33:00 (7:15 pace)
Loop 2: 4.55M in 30:43 (6:45 pace)
9.1M in 7:00 pace

For the record...
2.1M to entrance of Goose Creek
.53M each loop of Goose Creek
.93M from exit of Goose Creek to my mailbox
10/12--took the day off.

10/11--Arrived at the country club late. 
Saw the crew, 20-deep, beginning the 7.9M loop as I approached.
Parked.
Went after them.
Began to cut into the lead of the folks trailing.
Started passing some at the .6M mark.
Was told that the guys at the front (Scott, John Callaghan, John Manion, and Kevin) were moving at a fast clip, trying to run in the 6:40 range for 7 of the 7.9 trip. 
No wonder I could no longer see them.
I kept passing people for the next 2M.
About 4M in I caught up with Pete, John and another guy whose name I am embarassed to say I cannot remember after these years (You stink!)
I was at 27:30 at the exact 4M mark
Kept going, trying to keep the pace.
Was running by my lonesome once I hit the Henderson tennis courts.
Made my way through the industrial area and North Hills neighborhood.
The hill was a bear!
Reached the top at 51 and change.
Finished up in 54:40.
6:55 pace over 7.9M.
As it turned out, the guys at the front ran 52:00 and change, beginning in the 6:40s and working their way down to the 6:20s.  They took the last mile easy, about 7:15 pace.

I ran solo.

10/9/12--Happy b-day, Grandma! 
On and off rain.  Cold (40-45 degrees).  Windy.  Despite these conditions, I headed to Henderson to meet a few dozen other crazies.  The workout choices were: 3 miles, 400 jog rest, then 2 miles OR mile, 800, mile, 800.  After some reluctance, I decided that I would give the first a shot.  The first three miles right behind Rachel would prove formidable.  I started to suck at the 2-mile mark so I stopped (12:20).  After a 400m jog, I broke into an 800 (2:50).  After another 400m jog, I began my 2 mile.  This time I would not be duped.  I ran evenly: 1:30, 2:59, 4:30, 6::00, 7:30, 9:33, 11:55.  I felt good about this, considering I ran solo. 

10/8/12-- I ventured to the Y at 6AM for a running/lifting workout, alternating between the two using both the 16-lap-to-the-mile track and treadmill.  I decided not to do full miles.  Instead, when it was time to run on the track I did 12 laps on the track (.75) and when it was time to run on the treadmill I did .75M.  The times ranged between 5:15 (first) and 5:05 (fifth). 

Kind of creepy

10/7--Sunday--got up at 5:30AM and began my run at 5:50, since Bria and her team had to be at the soccer field at 7AM for an 8AM game.  I just did 4.25M in 32:00.  The run was lonely, boring and kind of creepy, particularly since black cat crossed my path.  Cooler--50 degrees.  7:32 pace

10/6--Saturday--8.0M, about 7.5M (54:30) of which was on the boardwalk, in 58:15.  The wind was swirling and a little wicked here and there.  Warm--70 degrees or so. 7:17 pace.

I am better for God's divine intervention

Thursday, 10/4--Met up with the crew at the country club. We did the 7.9M course in reverse. Tempo would begin a couple of miles in. There were about 20 of us, and  about 7 of us (John Callaghan, Kevin, John Manion, Ed, Joe, Rachel, and me) broke off pretty immediately.  I guess we were planning to run the 4-mile tempo (in the middle of the 7.9M run). The pace was solid from the beginning.  Coming off North Hills the pace quickened as expected. We were at 13:30 into the run. Rachel, Joe and I hung with the guys for the first half-mile. And then it happened: they gapped us, hitting the mile at about 6:10 to our 6:20.  They increased the pace in their second mile, running, as I later learned, 5:56.  Rachel, Joe and I  dropped the pace, running the second mile to 6:08.  John, Kevin, Manion, Ed were 22-23 seconds ahead of us.  I was working hard and doing okay, trying to push the pace in fact.  My legs were starting to feel it.  I heard Rachel and Joe say that they had only planned to "tempo" for 3 miles.  I wanted all four.  God must've heard me because lo and behold, Ed suddenly dropped back from the lead group and joined me for the rest of the third mile.  Mile 3 was run in 6:10.  When Rachel and Joe stopped, along with Ed, who needed to head to his car near the Boro Y, I was left alone but only for a second!  Out of nowhere emerged John Callaghan, who, like Ed, joined me, asking whether I was going to finish the tempo.  I told him yes, even though I was beginning to struggle.  By the time, I turned the corner to head towards West Chester U, I was sooo tired.  As we passed the night I fell back for a moment,telling John to go ahead. He looked at his watch and said "we had 400 meters" to go. With those words, I began to compose myself.  John then said 200 to go, ad I was good.  We finished in 38:15.  Kevin K and John Manion finished not that far ahead of us, perhaps in 37:45 or so.  So, that means my 4-mile tempo was from 13:30-38:15, or 24:45, which is about 6:11 pace. Moving at 8:00 pace, we then jogged the last portion of the course--about 2M--to the country club. We finished up after 56:30.  I am better for pushing myself and mainly for God's divine intervention.  He's the reason.

On 8/15, We were about 13:55 into the run when we began tempo.  The 4-mile tempo went from13:55-40:15--or 26:20, which is about 6:35 pace. We then jogged the last portion of the course.
Wed, 10/3--Running a bit late, I made my way to the Y at 6AM for a running/lifting workout, alternating between the two using both the 16-lap-to-the-mile track and treadmill.  Similar to last week, I believe, I decided not to do full miles.  Instead, I did 12 laps (.75M) on the track (3 times) and .75 (2 times) on the treadmill.  The times ranged between 5:03 (first) and 4:50 (fifth).  4.25M

Syracuse Festival of Races

Tuesday, 10/2--Today's workout was one of two choices: 3x1.5M with a 400m rest (or was it 200m?) OR 3x1200, 100m jog, then hard 400, followed by 300m jog.  I opted for the latter.  My hamstring was bothering me, on account of the driving I did this past weekend right after competing, followed by yardwork when I got home.  I ran alone, as the strongest runners did the former workout or some derivation thereof.  I did not feel sharp, but I didn't feel awful either--just tight. 

My runs:
4:32/83
4:21/79
4:18/76

Monday, 10/1--Early morning recovery run of 5.1M in 39:40.

Sunday, 9/30--A few weeks ago, I decided that I would join my team in Syracuse for the Festival of Races.  This would be my first time, but hopefully not my last.  I was inspired by others but rather underwhelmed with myself. 

DJ and I visited Colgate the day before (I figured I'd incoporate the trip into mine to Syracuse), and drove an hour to Syracuse afterwards. 

After a rocky start to the morning, we arrived at the start of the course with more than an hour to spare.  A couple of the guys piled into my minivan.  I warmed up with Chuck and another teammate and began my stretching routine.  My tense, tight legs managed to become limber and loose in a matter of minutes.  Once at the line, I could see how fit and ready everyone was.  The race was real.  And then the gun went off.  Some guys shot out of the cannon, gunpowder at their backs and in my face no less. 

I remember hitting the 1K mark in 3:20-something and definitely reached the mile mark at 5:33.  I was behind my pace for the day's race, but I was ahead of where I was at this point for Teri's Run a few weeks ago.  I felt good, although DJ told me that I looked like I was way in the back.  Go figure.  At the turnaround point, I tried to extend my stride a little.  I knew I was decelerating, but I was trying to fight it.  I heard 11:20 at the 2-mile mark.  It was official--I was certainly off-pace...and by quite a bit.  I tried to--and this the humbling part--to stay with the guy next to me whose singlet indicated that he was in the 50-55 year old group.  He eventually dropped me.  I did battle it out with another guy from this age group, and I prevailed.  With 5 minutes to go in the race, I knew that my energy was waning fast.  I was depleted and just wanted to finish the dame race.  With a quarter-mile to go I could feel the slight uphill buckle my quads. 

I tried to push towards the line, hearing many footsteps behind me chomping at the bit.  I ran 17:59, which pales in comparison to the 41-year old man who won in 14:25.  No less impressive was the female race, which was won in 16:50 by a 41-year old.  An 88-year old man won his age group and set a world record in 26:00+.  There were so many amazing times posted by masters folks that I was in awe.  DJ was even more absorbed.  I will be referring to the leader board for some time to come.  I was moved.

Little did I know that a flip of the coin would put me on the A-team (since Gene and I had posted the exact same time for our most recent 5K).  Gene would finished a mere 5 seconds behind me.  Something tells me our fitness levels are about equal!  Either that or we both had off-races, "good" off or "bad" off.  Honestly, i was hoping to run 17:30.  I suppose it would help if I did more long runs and did the Tuesday workout with some heart.

It was also great to see the team be all together, too.  I believe there were 13 of us there.  I plan to give it a shot next year.

Festival of Races

Fri, 9/28--took the day off.  Tomorrow I will make my way to Colgate University with my son, who will be applying there.  After our visit we will head to Syracuse and meet up with my teammates.  Sunday is the 5K...Festival of Races.

Thurs, 9/27--Rain!  Lightning!  Thunder!  I made my way to the country club and met up with 20 other running enthusiasts.  Seeing the lightning in the distance and in the direction of our run, we decided to do the 7.9M in the opposite direction.  Despite having 2 minutes to stretch beforehand, I felt sluggish from the outset.  Making things worse was the lightning, which could be seen in front of us and off to either side.  Needless to say, I was off kilter.  By the time I got to the 3M mark, I had decided that I would peel off once we approached Henderson High School.  And I did...at the 3.8-3.85 mark (27:20); I had been averaging 7:06 pace.  The other guys were about 4-5 seconds ahead of me, so they scarcely noticed my re-route.  I made my way back to the country club, somewhat fearing for my life as the lightning spidered across the dark, loud sky. I was thankful to make it to my car and to be out of that mess.

incorporating Goose Creek

Wed, 9/26--Ran an easy 5.7M in 43:43, or 7:41 pace, at 6AM.  Did first leg of the 11.4/11.5M run incorporating Goose Creek.

all by my lonesome

Tuesday, 9/25--went to the track to meet the crazies.  Two choices: 3x2000 or 3x1600.  You know which I chose!  The former was for people planning to do 10K and up, I suppose.  I felt awfully tight and terribly sluggish.  I didn't feel that great making it through my 6:05, 6:00 and 5:55 all by my lonesome.

Monday, 9/24--easy 4.4M in 33:45.

Sunday, 9/23--Running short on time.  Took the day off.  Went to the Union game!  Hey--we won!

I am indeed humbled

Saturday, 9/22--After I finished my work at the College, I returned home and decided to do a workout at Westtown.  It was a humid 84 degrees with a headwind.  I was noticeable sluggish but decided to work out anyway.  On tap was 10x400, with 70 seconds as the goal pace and 400 meter jog (around 3:00) as the recovery.  As soon as I began, I knew it would be a tough workout for me today.  I bent the rules, adjusted my expectations, and tried not to get down on myself. 

Run #1--72
Run #2--73
Run #3--73
Run #4--71
Run #5--70
I decided to venture into 200s at this point to get some confidence.
Run #6--32
Run #7--30
Run #8--32
Run #9--31
I transitioned back to the 400s.
Run #10--69
Run #11--70
Run #12--64

As it turned out, the 4 200s were substitutes for 2 400s. 

Friday, 9/21--Running a bit late, I ventured to the Y at 6AM for a running/lifting workout, alternating between the two using both the 16-lap-to-the-mile track and treadmill.  I decided not to do full miles.  Instead, I did 13 laps on the track (3) and .82 (2) on the treadmill.  The times ranged between 5:35 (first) and 5:20 (fif.th).  I ended with a half mile on the treadmill in 3:15.  And then I was off to my first board meeting weekend as a Swarthmore College trustee.  Who would have thought that I'd be so honored by my alma mater?  I am indeed humbled to have been appointed to serve and to be in the company of so many distinguished alums.

Hope this is not a sign of what's to come.

9/20--Thurs.  Met up with 18 other crazies at 5:40 to do our same 'ole route.  7.9M regular.
28:40 at 4M mark (7:10)
56:20 (27:40) at 7.9M finish (7:06)

7:08 pace overall.

Tight hamstrings!  Hope this is not a sign of what's to come.

9/19--Wed.  6AM--Did 3 Rustin-plus loops for 6.6M.  48:45.
17:10
33:20 (16:10)
48:45 (15:25)

7:23 pace

hot mess of a workout

Tuesday, 9/17--the workout was 6x800 with a 200 jog in-between. It was a humid 75 degrees with 25+mph wind swirling on the backstretch. This made for a mess of a workout. I ran with Rachel.  I felt like I was working a little too hard for the measly 2:58, 2:56, 2:56, 2:56, 2:56, and 2:50. Terrible workout, just terrible. Found myself just jogging! Legs were sore and heavy. 

XC homework

Sunday, 9/16--DJ and I I did a repeat of last Sunday's workout, per his scheduled XC homework.  A fartlek was in store for us.  We began with a 6:00 min/.65 mi warm up, heading towards the NEW start of the Rustin XC course.  We did the standard 15sec-30sec-45sec-60sec with an equal amount of jog time in-between. We sustained this over 4.8 miles (NEW course), covering the distance in 32:42, 48 seconds faster than last week's effort. I figure our runs were at about 5:48 min pace and our jogs were at 7:50 min pace, for an overal pace of 6:49. We cooled down .6, for a total of 6.05 miles.  Both of us felt pretty good once again.

a little different

Saturday, 9/15-

After going back and forth about my workout today, I decided to do something a little different: repeats around one of the practice fields (rugby) on the school grounds across from my house.  I'd warm up 1.25M, do 10x1 lap (320m on grass) in 60 sec, with a 1 lap/2 min jog between repeats.  My jogs wound up averaging between 2:05 and 2:10.  My runs were consistent: 59,60,60,60,59,60,60,60,60,52.  I cooled down 1.25M.  6.2M today.

I alternated

Friday, 9/14--Went to the Y. Like on Wednesday, I alternated between miles and lifting: 16 laps on the little track, lift, treadmill, lift, 16 laps, lift, treadmill, lift, 16 laps...HOME. The mile runs were: 6:55, 6:52, 6:36, 6:31,5:55. Each session of lifting was 2 minutes, giving me a 3-min break between each mile. Another easy, recovery day.

I have to imagine

Thursday, 9/13--Borough run.  Arrived late today.  Here we go again.  I could see the crew at the top of the first hill as I turned into the parking lot to park.  Even though they were close to 25-thick, they were well out of sight as I got out of my car to begin the run.  I spent the first two miles catching up with them.  As I passed Betsy, she told me that the plan for the crew, which was still well ahead, was to do 45 second pick-ups--on 45 seconds, off 45 seconds.  I reached the group just in time for the pick-ups.  I wondered whether my legs would be okay for the pick-ups, given the pace I had to run to catch up with the group.  I was fine as it turned out.  The pick-ups were sooo doable.  I was shoulder to shoulder with Kevin.  Also in the group were the three Johns, Scott Burns, Steve, and someone else.  The pick-ups stopped two blocks shy of the turn towards Henderson HS.  Our jog didn't feel all that fast.  I reached the 4M mark (the "new" one, which is a bit after what I thought was the 4M mark) in 27:35; their watches likely read close to 29:00, given their head start. This means my overall pace for the 4 miles was in the neighborhood of 6:54.  We ran a comfortable pace for the remainder of the loop, and I ended in 57:15.  Sooo.
0-2.1M: regular running (I reached the tennis courts in 14:35)--6:57 pace
2.1M-3.85M: pick-ups (6x45sec) 14:35-26:20--6:47 pace
3.85M-7.9M: regular running 26:20-57:15--7:37 pace

Wednesday, 9/12--Went to the Y.  Alternated between miles and lifting: 16 laps on the little track, lift, treadmill, lift, 16 laps, lift, treadmill, lift, 16 laps...HOME. The mile runs were: 6:59, 6:56, 6:53, 6:53,6:35.  Each session of lifting was 3 minutes.  This easy, recovery day was good.

Tuesday, 9/11--Today at Henderson we did 5x1000 with a 200 meter jog-rest after each. I was pleased to run with the second groups today...perhaps to give myself a little confidence.  I ran with the 17:30-18:00 5K group.  This includes Joe Breslin, Rachel, and another woman whose name escapes me.  I felt refreshed throughout the workout; I was not dead afterwards. That's a good sign. Our runs were a little slower, but that's ok: 3:44, 3:42, 3:40, 3:38, 3:28.  I held back on all these runs.  It was funny that Rachel asked during one of the repeats whether I was breathing!  That's another good sign.  I have been working on my breathing and not laboring.  I have to imagine that I am on my way to keeping up with group 1 again.  

That's all folks.

9/10--3 easy miles.  That's all folks.

a nice birthday gift

9/9--

DJ and I I decided to do a fartlek, much like the ones I've done in the past.  We began with a 6:30 min/.65 mi warm up, heading towards the NEW start of the Rustin XC course.  We did the standard 15sec-30sec-45sec-60sec with an equal amount of jog time in-between. I kept this pattern for 4.8 miles (NEW course), covering the distance in 33:30. I figure our runs were at 6:00 min pace and our jogs were at 8:00 min pace, for an overall pace of 6:58. We cooled down .6, for a total of 6.05 miles.  Both of us felt pretty good, a nice birthday gift.

Commit to the race

Saturday, 9/8--went to the Y.  Alternated between running on the "donut" (16 laps/mile) and lifting.  6:35, lifted, 6:28, lifted, 6:23.  Felt pretty good after Friday's 5K.
Friday, 9/7--Teri's Run. Scheduled for 7 PM on a Friday night, this is always a fun run with a family atmosphere...in the Downingtown, PA spirit. DJ and I got there at a bit after 6:00.  My buddy Justin must've decided to bag it; he was a no-show.  We warmed up a loop around the course and began stretching. For whatever reason, I felt a bit more limber than I have felt recently.  At any rate, we made our way to the starting line when it was time. Before I knew it, the gun was off. I felt balanced and steady over the first mile.  Rachel caught up and passed me at a 1000 meters or so.  I figured I'd stay within a few meters of her.  She hit the mile at 5:39/40; I crossed it at 5:41/42.  Last year I hit 5:39, and I was not pleased.  This year, however, I was okay with that time, given my lesser fitness level.  I felt comfortable.  I found myself easing into the pace but not being overly aggressive or aggressive at all actually. The ugly thoughts that normally shade my thinking weren't present.  Like last year, I got to the turnaround point--halfway--at 8:50.  Eventually, I saw 14:00 on my watch, and then I decided to start pushing a bit more.  I was afraid that I wouldn't crack 18:00.  A young woman tried to hang onto me.  I was not going to let her get me.  I went to my arms and pulled ahead.  I wish I had pushed earlier.  I had more in me than the 17:59 I ran.  What was initially a run I did not feel like doing became perhaps one of the easier 5Ks I had ever run.  Once the top 10 had been accounted for, I wound up getting second among the master's runners.  (Technically, one of the master's runners was among the top 10.  The other two of us got age-group awards.)  $50 bucks is $50 bucks.  In the absence of the humidity I think I could have run in the low 17:00-range.  I got 17th last year with a faster time and 18th this year. My lesson: commit to the race!

No way

9/7--took off
9/6--took off
9/5--very easy 4.4M. Bland.
9/4--Workout at Henderson.  4x1 mile with 100 meter jog.  No way I was doing this workout.  Instead I did a sluggish 4x1200 with 200m jog.  4:29, 4:32, 4:19, 4:23.

to which I replied, "I'm trying."

Sunday, 9/2--

Ran 3 Rustin-plus loops--6.6M.

Technically, the run was (supposed to be) an easy run.

As has been my custom, I ran each loop faster than the one before.

Loop 1 (2.2M in 16:25)--3:47 (.5), 7:37 (1M), 14:57 (2M), 16:25 (2.2M)--7:28 pace
Loop 2 (2.2M-4.4M in 15:35)--20:55 (2.7M), 23:35 (3.2M), 30:35 (4.2M), 32:00 (4.4M)--7:05 pace
Loop 3 (4.4M-6.6M in 14:38)--35:20 (4.9M), 38:45 (5.4M), 45:12 (6.4M), 46:38 (6.6M)--6:39 pace

It's funny.  There were times during this run when I said I didn't feel like running but something inside me, despite the 80 degrees with thick humdity, that compelled me to continue.  I guess that's called drive.  Coincidentally, someone walking the trail said to me as I passed him: "Now, that's dedication," to which I replied, "I'm trying."

Not a refreshing workout

9/1/12--Hot, sunny, 85 degrees with an occasional wind.


Decided to do a ladder at 9ish for a ladder.
We jogged to Westtown School (2.25), stretched, and then began my workout:
The goal (the same as on 9/4/10) was:

400--37s/200 for 74s
800--41s/200 for 2:44
1000--43s/200 for 3:35
1600--45s/200 for 6:00
600--39s/200 for 1:57
400--37s/200 for 74s
200--35s

...with a 400 jog (avg 3:00) between each run

Unlike on 9/4/10, I missed some of the times dead, starting with the first run.

400--77s

800--2:45
1000--3:35
1600--5:59
600--2:00
400--75s
200--31s

I also found that I had to take extra rest after the mile.  My rest went from 3:00 to 3:30 to 4:00.
Not a refreshing workout like on 9/14/10 when it was cooler, 70ish, a little windy at 8 am.  Of yeah, I also ran with Justin that day.  Surely that helped.
Cooled down with jog back to my house: 2.25.
2.25M (19:30) warm up +3.1 in interval + 1.5 in-between repeats + 2.25M (20:20) cool down = 9.1 miles

What does that say?

Fri, 8/31


Thurs, 8/30--Per my routine, I met up with the crew at the country club in town.  On the docket was the usual run (7.9M around town), with pick-ups beginning at Rosedale.  Today's would be 6 x 2 minutes on, 1 minute off.  By the time we reached Rosedale, the roughly 10 of us who were planning to do the pick-ups had separated from the 10 who planned to do steadier run.  The 10 of us planning to do the pick-ups were Scott Burns, Kevin Kelly, John Manion, John (JB), John Callahan, Ed, Shawn, Pat, a guy whose name I can't recall, and me. 

We began at 15:30 at Rosedale, about the 2.1M mark (I finally measured!).  The first pick-up felt relaxed.  Scott and the others began ahead of Pat, Shawn and me.  Thus we were a few meters behind from the start.  Over the first two minutes, we lost about 15 meters or so on them.  We'd catch up during the 1 minute rest.  Over the next 2-minute pick-up they extend their distance to 25 meters by the end of the period.  Jogging to catch up with them would prove formidable.  So, Pat, Shawn and I sort of formed our own default second tier group, that is until Shawn backed off after the third or fourth one.  By the time we reached the fifth segment, Scott's group appeared to be a tenth of a mile ahead.  We all stopped in 32:30.  However, Scott's group finished on Lincoln Avenue about 50 meters from the Turner Lane stop sign.  (Fern Hill Elem is on Lincoln).  My group finished on Lincoln Ave but slightly over a tenth of a mile back.  While my legs felt dead, my breathing was fine.  What does that say?

Scott's group had gone about 2.8M over the 17-minute period of 2 minutes on/1 minute off (avg 6:04 pace)  My group had gone 2.68M over the same time frame.  They had reached the 4.9M mark, and I had reached about 4.78M mark (avg 6:20 pace). 

We would take the remaining portion of the 7.9M route easy.  We all finished in 57:00 (7:13 pace), not bad considering we running easy and the top group had stopped for nearly a minute and my group had come to a near crawl for the same amount of time. 

By the way, I keep forgetting that the mark I believe to be 4 miles is actually 3.95M.  I have to remember that.  We reached this point, the coner of E. Chestnut and N. Penn Streets, at 27:15, having been doing picks at that point for 1.85M.

500 entries

Wed, 8/29--

Today I overslept for a third day in a row.  I drove to the Y, which has reopened after a week of being closed for deep cleaning, I guess, and did mile (6:58), lift, mile (6:43).  I then drove to the car shop to drop my car off.  I then ran 2.75M back home (19:50).

500 ENTRIES!  Wow!  That's a lot of running reports.  Who knew that when I began logging my runs/workouts that I'd be at it this many times, for this long.  Perhaps I've suprised myself.

underwhelmed with myself

Tues, 8/28--Overslept again!  Rushed to Henderson.  Got there at 5:40.  Warmed up and stretched.  Workout at 5:55. 

3x1 mile with 200 meter jog-rest OR, for real hard core folks, 4x2000m with 100m jog.  KA-RAZY!  You know which one I opted for!

humid with rainy, windy, wet conditions
but...
we braved the elements
the workout was not as smooth as I would have liked.
First run.  Got a late start and ran alone (6:15)
The second one almost made me lose my motivation. 6:10
The third one was decent, as I finished up in 5:42.
mile warm up, 3x1 mile, 2x200 meters, mile cool down = 5.25 miles

Did I say this workout sucked?  I was underwhelmed with myself.  It was like I didn't even care that I was sucking. 


Mon, 8/27--Overslept.  Took the day off.


Sun, 8/26--I was supposed to go for 10-12M today, but I opted to run with DJ, who was scheduled for a fartlek.  This was not the best idea since I had done 5x1000 on Saturday.  As it turned out, the fartlek was a bit pedestrian.  The plan was to use the 5.7M route and run the following pattern:  1 minute on, 1 minute off; 2 minutes on, 2 minutes off; 3 minutes on and 3 minutes off; 1 minute one and so forth.  We'd take the first 6 (.65M) minutes easy to warm up; we'd cool down the last half-mile (.5M).  The meat of the run, the fartlek, was 4.55M in 32:00.  Our "on" pace was about 6:00 pace; our "off" pace was about 8:00 pace.  Functional, but not great. 

perhaps I am being too hard on myself: Poor 'ole me

Today, I did 5x1000...all alone.  Poor 'ole me.

I chose to do this workout because I want to compare my fitness level with that in August 2010.  I used the first 1K of the XC course across the street.  With the adjustments made to the course, the 1000m mark is one telephone pole shy of where it used to be: at Plumly & Shiloh. Like the 800s last week and the 1Ks I've done on this course in the past, I did decided an out and back pattern, running a 1000m, stopping, and then running the next 1000 in the opposite direction. The target: 3:25/1K w/3:35 recovery, for an even 7 minutes. I hit 3:39, 3:23, 3:26, 3:22 and 3:26, for an average of 3:27.  The ones going in the opposite direction were a bit easier; even though the terrain was still rolling, the run seemed to have a downward trend in elevation.  I guess my pace made for a 17:25. This felt good. Warmed up 1M. Cooled down .85M. Total: about 5 miles.
  For comparison sake, on 7/31/10 I did the same exact workout (5x1000) with my son and Justin, a friend, using roughly the same portion of the XC course.  That day, according to my log, the target was 3:40/1K w/3:40 recovery. I hit 3:37, 3:28, 3:30, 3:23 and 3:27, for an average of 3:29. We apparently took about 4:00 rest. (Justin hit 3:37, 3:28, 3:40, 3:40, 3:40, and DJ managed 3:39, 3:36, 3:58, 3:50, 3:53.)  I noted that I felt good. Perhaps the warmed up of 1.25M and cool down of 1.85M, for a total of about 6.1 miles, helped.   Four weeks later, on 8/29/10, I was at it again, this time, however, by myself.  I warmed up 1.25M and stretched well. My target pace was 3:20 with 3:40 recovery...for an even 7 min. Trial 1: 3:28; trial 2: 3:18; trial 3: 3:15; trial 4: 3:14; trial 5: 3:22.  My average was 3:19+. Apparently, as noted in my log, this was a tough workout after all the lifting the day before.  However, it felt good to run, on average, my target time.   My workout today was closer in time to what I did on 7/31/10 than to what I did on 8/29/10.  (I find it intriguing that I ran faster alone on 8/29 than I did on 7/31 when I ran with Justin and DJ.)  It would appear that I am roughly 3 weeks behind where I was 3 weeks ago.  This can be attributed to a myriad of things, not the least of which is my low mileage this past spring and first half of summer.  I just started distance work this month!  Thus, perhaps I am being too hard on myself. 

I hope I'm game for tomorrow's fartlek.

Friday, 8/24

I didn't want to get up early this morning.  I didn't sleep well.  Perhaps I owe this to Eileen's retirement gathering last night.  Did I fall victim to the salmon?

Anyway, I eventually dragged myself out of bed nearly an hour later than usual.  I followed my normal routine: gather clothes, put on coffee, iron clothes, feed the cat, check my email.  I'd eventually workout, make a protein shake, feed the dog, shower and shine.

I figured that I'd do a short, 4.4M run today at a decent page, supposedly an "easy run" pace.  I covered the 2 Rustin loops in 30:40, or about 6:59 pace. 

loop 1: 15:45 (M1: 7:12, M2: 7:08 (14:20), M2.2 15:45)
loop 2: 14:55. (M2.7 19:05, M 3.2 22:40...the watch read 23:55 with 1 mile to go; last mile in 6:45)

loop 1 in 7:10 pace
loop 2 in 6:47 pace

Boy my legs felt rather heavy.  I hope I'm game for tomorrow's fartlek.

the hill slayed me today

Thursday, 8/23--Met up with a nice size group this morning to do our customary 7.9M run begininng at the country club.  The morning was clean, featuring a comfortable 67 degrees.  An easy run was on the docket.  I figured they needed the easy pace, given how hard they've been training.  I probably could've used a hard pace, as I am nowhere near at their level of conditionining.  For this I am ashamed!  At the 4-mile mark the watch read 28:30; we were going at 7:08 pace.  We seemed to slow up during second half of the run, covering the final 3.9M in 29:25 (about 7:33 pace) finishing in 57:55, about 7:20 pace.  I felt okay, but my legs were tight.  Also, for whatever reason, the hill slayed me today.  In contrast to how I felt during most of the run, my legs felt awfully weak and tight as I made my way up. 

My plan for tomorrow (Fri): 4.4M, 7:10 pace.
My plan for Saturday: 35 min fartlek
My plan for Sunday: 11.5M, 7:15 pace.
My plan for Monday: take the day off!

Wed, 8/22--I did a short, simple, easy run.  I began with a Rustin-plus loop (2.2M), continued with the first .9M of a second loop, but then took a sharp left and run the first 1100m (.7) of the XC course.   Mileage: 3.8M (in 30 min)--7:53 pace.

my way home

Tuesday--5:50 workout at Henderson. 3x (Mile, 100m jog, 400m) with 300m jog between sets.

I arrived at the track in good time, leaving enough to warm up and stretch for more than 3 minutes!  I felt a little sluggish today, though, having done nearly 10M yesterday. I shook it off, however, knowing I had to get myself into gear to have a decent showing at the workout. 

I began with the top group: Kevin, Scott, John, Manion and Ed.  The first mile was in 5:57, a few seconds ahead of my time.  Ironically, they began to pull away from me when they did the 400 less than a minute later.   I just kept at it, knowing I needed to make it through with my brick legs.  In the end, here is what I managed.

6:02, 1:24
6:02, 1:21
5:59, 1:18

This is a far cry from what the top guys did, as they dipped into the 5:30s for the last mile.  Scott wound up doing a fourth set, with a 5:18 mile and a 67 quarter.  Wow!

Monday--Dropped car off, then headed into the Borough, assuming the first portion of the Thursday route we do.  I eventually made my way home, running 9.75M in 71:55--7:22 pace.

Sun--5.7M in 40:20--about 7:05 pace

Today was a near perfect day

Sat--Today my workout was 8x800 at 5K pace.  My goal pace was 2:45.  The rest would equal the running time, 2:45.  Some people call them Yasso 800s, I guess.  Anyway, I decided to use the XC course across the street from my house to give my feet a break from the track and street surfaces.  Today was a near perfect day for the workout: little humidity, warm but not sweltering, and light wind to keep the air fresh and moving.  I just wish I had had someone to run with!  (On tap for my son was a fartlek, so he declined to join me.)

My runs were: 2:45, 2:46, 2:47, 2:44, 2:46, 2:43, 2:48, 2:33.

Altogether, this was a pretty good attempt, considering I the course, which included thick grass and a couple of rolling hills

And now I'm dizzy.

Fri-8/17--Went to the Y.  Alternated between running easy miles on the treadmill or 16-laps-to-the-mile track and 3:00 to 3:30 minutes of lifting.

Mile 1 on track: 6:59; 7:00 pace.
lifted
Mile 2 on treadmill: 6:53; 6:50 pace
lifted
Mile 3 on track: 6:40; 6:40 pace
lifted
Mile 4 on treadmill: 6:40; 6:40 pace
lifted
Mile 5 on track: 6:25; 6:30 pace
lifted
Mile 6 on treadmill: 6:22; 6:20 pace

And now I'm dizzy.

I realized that I wasn't slowing down

Thursday, 8/15--Met up with the crew at the country club.  We did the 7.9M course in reverse.  Tempo would begin a couple of miles in.  There were 7 of the 14 or so of us planning to run tempo.  Coming off North Hills the pace quickened as expected.  We were about 13:55 into the run.  I hung with the guys for most of the first mile.  And then it happened: my back began to tighter a bit, and I began to tire.  Tempo mile 1: 6:30.  The top two guys(whose names I cannot remember) had dropped the pace even more and were moving closer to 6:00.  Kevin K and John Manion were falling behind but not at the same rate I was. Mine was greater. Steve was just a few meters behind them.  Two mile into the tempo I realized that I was .1M behind Steve, .15 behind Kevin and Manion, and .2 behind the top two guys.  It was not until afterwards that I realized that I wasn't slowing down; it's just that I was maintaining and they were accelerating.  Steve would eventually finish 200m ahead of me, Kevin and Manion 300 and the other guys, probably 400.  My tempo stopped at 40:15.  So, that means I the middle 4 miles from 13:55-40:15, or 26:20, which is about 6:35 pace.  I stopped with the other guys and waited for Barry, who was less than a minute behind me.  Moving at 8:00 pace, we then jogged the last portion of the course--about 2M--to the country club. We finished up after 58 minutes, but the real time, at least for me, was close to 2 minutes faster.  For others, it was even faster, given the stop at Rosedale.

Tues, 8/14--Went to Henderson.  1.5M, 1M, .5M with a 400m jog in-between

Wed, 8.15--Did 6.6M (3 x Rustin-plus loops)
loop 1--16:40--7:35 pace
loop 2--32:40 (16:00)--7:16 pace
loop 3--47:58 (15:18)--6:57 pace

Bruce lied. He told me I'd win.

Mon--8/13.  Running and lifting at YMCA: 6:59 16-laps-to-the-mile track, lift, 6:53 treadmill, lift, 6:30 track.  Dropped off car 2.75M run home.  19:30.

Sun--Runner's Pentathlon--After I cleaned up the crappy mess our dog made this morning (I did hear him squeeling at 3AM), I headed to Germantown Academy for the Runner's Pentathlon.  I got there at about 7:20 or so, knowing that it started at 8.  As it turned out, the heats were such that I had plenty of time to warm up.  The first event was the 3000.  Team competitors would go in the first heat, followed by individual competitors.  Nick took the first heat in about 9:06!  Kevin, Phil, Chuck, Craig, Bruce, and our newcomer, a Duke grad, et al. were in my heat.  My goal was to run 80s per lap.  Fat chance.  I started out okay, but fell way off pace by the mile mark.  78, 2:39, 4:03, 5:30, 6:58, 8:23, 9:53, 10:35.  Kevin was ahead of me, and Phil was even farther ahead.  And Chuck passed me with two laps to go.  I was supposed to run close to 10:00.  Not a great start at 70-something points.  I had to keep myself motivated after this mess.  I found myself in 15th place.

It was time for the 200; my heat was "laned" up 30 minutes after the 3000.  I was in lane 3; Kevin, Phil and Duke-guy were in lanes 6, 5, and 4.  I was happy to borrow starting blocks from some kind fellow.  The ones provided through GA was just awful.  The gun went off.  I caught the guys on the stagger and had a commanding lead coming into the straightaway.  I could feel Duke guy surging back.  He caught me in the last 10 meters, which is when I started to lean.  I got him, 25.41 to 25.42.  Not a great time, but I knew the points would be better than they were in the 3K.

Time for the 1500.  Argghh.  My goal was to run 75s per lap.  I couldn't even manage that.  Shame on me!  I think I hit 74, 2:32, 3:50, 4:51.  I was supposed to run 4:40.  Fewer points than expected.  High 70s.

And then the 100 reared its head.  I was happy to use the good, heaving starting blocks again.  After some technical difficulties, we were able to commence.  My 100 heat composition was the same as the 200.  I was in lane 3 again.  My start was sluggish, but the reat of the race felt smooth.  I accidentally kept my head down for most of the race, sort of just looking at my shadow.  "Stop marveling, Dinkins!' I lifted my head (and my knees) with 25m to go and i was home...in 12.84.  Again, not great, but points are points afterall.

Finally, the 400 awaited me.  I was in lane 4, with Craig and Phil in lanes 2 and 3 and another two guys on my outside.  I figured Phil would catch me at the 200 and that I would just hang on and sling-shot off the last turn and into the straightaway.  And that's exactly what happened.  He caught me just before the 200.  I kept pace with him as we bent around the turn, the 3rd 100.  Coming out of the turn, I just lifted and I was home free in 56.02.  Yuck, a far cry from my season's best of 53.71.

And there--I had done it--the Runner's Pent.  I earned 4th place behind lorraine Jasper, Chuck Shields, and Duke grad guy. Duncan was 5th.  $75 in my pocket.  What is that, $1.25 for every meter raced?  And what did I do with the $, you say?  Allowance across the board: son, daughter, wife, dog, cat! I'm a giving runner.

Bruce lied.  He told me I'd win.  I guess he must've assumed I had more gas than I did.

Fri and Sat--8/10 and 8/11--took off.  Whew!

Thurs--8/9--Went to meet up with the crew after quite a hiatus.  The run was the usual 7.9M through town with pick-ups of 1 minute on/1 minute off beginning at Rosedale (tennis courts).  The pick-ups were a bit challenging, and I fell behind after the 5th one.  I wa conserving energy, thinking that we were doing 12.  As it turned out, only 10 were on the docket.  Perhaps that is why I didn't feel as dead over the last 2-3 miles.  The guys came to a near stop after the pick-ups.  I wanted to push the pace slightly, but the sense was that a more pedestrian place was in order. When all was said and done, we finished in about 58:30. 

at least complete the workout

8-8-12--Went to the YMCA at 5:45.  Alternated between lifting and doing miles on the track and treadmill. 

8-7-12--Went to WC Henderson HS for the 5:55 AM workout: 5-6 x 1200 w/ 200 jog in-between.

(6 1200s were for the marathoners!)
Run 1--4:33 (45 sec/200; 18:30 5K pace.)

Run 2--4:33
Run 3--4:33 
Run 4--4:33

Run 5--4:25  (43+ sec/200; 18:10 5K pace)

Even though I started with them, I felt like I was not prepared to stay with the guys in the top group.  I have to get these 1200s down by 15-20 seconds and soon. At least this workout give me slight confidence that I can at least complete the workout.

So weakening was the heat and humidity

8-6-12

I was supposed to go to the Y this morning to lift, but I was running late.  So, I decided not to go and to use a few minutes to check email and to write an entry.

8-5-12

On tap for Justin, DJ and me was a ten miler.  We'd do the first part of the 11.4/11.5M run and then turn right onto Shiloh instead of doing the loop a second time.  We'd take Shiloh to the path again, and after .6M begin Rustin's XC course.  We'd do the course 2 full times (3.15M or so) and  well into the third loop around the course we'd peel off and finish at my house for an even 10M.  The 11:00 heat and humdity proved to be too much for us, especially DJ, who began to wilt during the 4th mile.  So weakening was the heat and humidity, even at 7:30 pace, that we stopped at the 5.7M mark (my house) and took a breather.  After 6-7 minutes' rest and refuel (Powerade) and that amount of time to help my wife with the groceries after she pulled into the driveway, we began the rest of the course.  Going at a pedestrian pace (8:30), we managed to drag ourselves over the hills of the rather bucolic course that is conveniently adjacent to my house.  Overall, this was not the prettiest, most refreshing run in the world but it was a run nonetheless. 

Warm and humid. Yuck

8/4/12--At 8:15, DJ and I made our way to Westtown School's track for 8x400 at a 5K minus 15 sec pace.  This meant 80 seconds.  The rest would be 1:30 during a 200m jog.  (We took 1:45 between 400s 1 and 2 and 7 and 8, though.) Otherwise we were strictly business.  81,80,80,80,80,80,79,78.  After the first two, DJ was on average 1 sec behind for #s 3-5.  He was then an average of 2 seconds behind on #s 6 and 7.  He ran 78 on #8.  Warm and humid.  Yuck.  Overall, we're on our way to getting into 5K shape.

8/3/12--took off

8/2/12--Too much going on with family. Crisis.  Decided not to run at the Phoenixville meet once I got home.  Instead I did a 6.6M run with DJ.  46:43.

8/1/12--took off, on account of my plan to run at the meet at Phoenixville High School on Thursday.

I then quit while I was (a) behind

7-31-12--

Went to Westtown's track at just before 6AM in hopes of squeezing in a short workout.  I had too much on my mind, though, to make a huge go of it.  I had hopes of running 3 200s, 3 150s and 3 100s.  On account of being late due to an unexpected 5:40 phone call, I started late and was unable to do the 100s.  My thought was to stride the 200s (30 sec), run the 150s (22 seconds) and sprint the 100s (sub 13 seconds).  Boy did I stink up the track this morning.  So slow was I that I can hardly bare to write that I ran 32, 34, then 31.  My 150s were 22,22, and 21.  I then quit while I was (a) behind.  The pop that was there earlier this spring had become a dud.  I still plan to give Thursday meet at Phoenixville, which I just learned about yesterday, a fair shot.

Major swamp feet! Plantar is sore!

7-30-12--

Easy loop on the Rustin XC course.  Major swamp feet!  Plantar is sore!

7-29-12--

DJ and I did a 10-mile long run from our house through town, ending at the YMCA.  It was warm and humid, but the weather could've been worse. 

The first mile was characteristically slow (7:55), as the middle third of of it is straight uphill (Shiloh Rd).  (The other segments of the run that have noticeable hills include miles 2, 6, and 9.  Other than than, the run is pretty flat.) We were more comfortable by the time we reached mile 2 in 15:35 and mile 3 in 23:00.  We then settled into a pace of about 7:10 for the next 6 miles; the tenth mile was in about 6:45.  We reached the Y in 72:45. 

Directions--Westtown thru WC Boro to Y: Plumly to right on Shiloh to left on Oakbourne to right on hummingbird to left on little Shiloh to rights on five Points to left on Westtown to left on Union to right on S. Bolmar to left on Market to left on S. New to right on S. Miner to left on S. Brandywine to left on W. Nields to right on S. New to left on W. Rosedale to right on S. Franklin to left on Lacey to right on S. Matlack to right on E. Chestnut to right on Montgomery to right on Lincoln to left on Garfield to right on Lincoln to left on Old Fern Hill to right on Fern Hill to left on Paoli Pike to left on Airport Rd to right into entrance and stop at stop sign/sidewalk.

a 2:00 rest would prove too much

7-28-12

DJ and I met up with my bud Justin at Downingtown East at 8:30 to do 6x800 in 5K pace with a 2:00/200m jog in-between.  Our goal pace was 2:43...based on a 17:00 5K.

800 #1: 2:42  (DJ and Justin ran about 2:44)
800 #2: 2:42  (DJ--2:48)
800 #3: 2:43 (DJ--2:49)
After the third one, we decided to extend the rest to 400/4:00.  With the heat and humidity, a 2:00 rest would prove too much.
800 #4: 2:43 (DJ--2:50)
800 #5: 2:42 (DJ--2:51)
800 #6: 2:35 (DJ--2:55)

Overall, the workout went pretty well.  I'd like to do the workout with just a 200m rest (or a rest of 2 minutes, 43 seconds).  Or I'd take the 4:00 rest if I run an entire workout of sub 2:35s.

Transition--cut the rest in half!

7-27-12--got up this morn and was a little sore.  Ran 5.7M in 42:15 in the humidity.

7-26-12--drove to Y and lifted.

7-25-12--the day after the Germantown Acad meet.  Early AM--did recovery run of about 2.5M.  Later in the early evening, my son and I did what was on tap for his regimen: 10x400 at 5K pace.  We did a 200m jog of 1:45 in-between (The actual rest varied between 1:40 and 1:50).  It was about 85 degrees and humid but with a little breeze.

Goal pace: between 81/82 seconds. Runs: 82,82,82,81,80,82,81,80,81,79.  Transition. Overall, not bad.  I felt pretty good considering I had competed the evening before and had run earlier in the morning.  This pace is fine as long as we cut the rest in half!  Alternatively, we can run faster by a few seconds and keep the pace the same.  Then again, maybe not.  We'll have to see.  This is mainly XC/5K training for my son, though.

Two years ago, we did this workout at Downingtown East with DJ, Steve and Justin. It was close to 90 degrees/humid. We jogged from Justin's house to the track--2.0 miles. We decided to do the 400s in about 80 with a 400m jog-rest of 2:45. The rest was good for me but proved a bit more challenging for the guys than I had anticipated; they did keep it uat about 3:00, though. The workout felt good since I wasn't pressed. We took turns leading. DJ, Steve and Justin wound up doing 9. I think Steve stepped out of number 6, Justin number 7, DJ number 8. I did all 10. My runs were: 76, 77, 78, 78, 78, 78, 78, 78, 76, 74.

See guy on my left

7-24-12--Germantown Academy meet.  I had my mind set on running both the 100 and the 800.  I realized that I was not 100% but I decided to go for it anyway.  I had plenty of time to warm up for my 100.  I did what has become my usual routine of an 8-minute mile, followed by dynamic and static stretching.  I tried some starts, but wasn't too pleased.  The starting blocks sucked and I wasn't getting the push I needed.  This would be prophetic.  Even though I asked Scott Landis to hold my blocks, I still wasn't quite satisfied with my run-outs.  I was in heat 3, lane 4 with a seed time of 12.14.  On my left was Clinton Field, who would win the heat in 12.06.  At the start I tried to stay low to the ground.  I did, but I felt slow.  From the start, I could see that I was trailing Clinton.  A third of the way into the race I told myself that I had about 8 more seconds to catch him.  I couldn't.  In fact, he extended his lead by about two meters.  I finished in 12.54 or 12.57.  The headwind surely didn't help.  I was disappointed, as I felt that I had run faster in practice the other day.  At least I didn't feel my knee and quad, though.  I shook my disappointment off and tried to relax in preparation for the 800, which would be about an hour later. Admittedly, I had images of dropping out of the 800 and doing the 200 instead.  I resisted, however, telling myself that I had already committed to the race.  I jogged around a little, chatted with teammates, and did some strides within a few minutes of the race.  I would be in lane 8 of the 11 scheduled in the first (faster) heat.  Only 8 of us showed: lanes 1,2,4,5,7,8,9,11.  Phil Reilly was the top seed, looking to break 2:00.  I felt a little underprepared for the race.  I didn't even work up a good sweat in preparation.  I was a little hesistant mentally, as this would be my first 800 since the winter season.  I had images of stopping halfway.  I then fought them away.  So the gun went off.  I got out well and found myself in third place.  Rob Schwartz yelled a 200m slip of 29 as I passed.  I was doing okay.  At the 300 mark, I knew I had to pass the guy in second place, as I could feel him slowing up and the distance between Phil and me increasing.  So I did, cutting in from the inside of lane 1 right before the 400m mark.  I was at 60 seconds and feeling pretty damn good.  At that moment, a guy passed me and another took the bait as well at the 500 meter mark.  I was losing ground and fast.  I then remembered that I had read that if you feel like you're maintaining your pace with 300m to go, you're likely decelerating.  And I was.  I tried to "pick it up" (as in actually maintain my pace) and did for about 50 meters, that is until some guy passed me.  I saw the scoreboard clock read 1:31, 1:32 as I approached the 200m mark.  It likely read 1:33 by the time I crossed it.  Coming down the homestretch I tried to give it my all, but the headwind was enough to deter me (See below).  I did manage to get the guy who passed me, but I was again challenged by someone else (see guy on my left.)  I ran 2:08, a respectable time I suppose, given my challenges this season.  I wish I had run the 800 two weeks ago (hurt) instead of the 400.  I would have been a lot more prepared, mentally at least.  29/31(60)/33(1:33)/35(2:08).  1:59 won.  And, unfortunately, though he put in a great effort, it wasn't Phil.

twice that amount

7-22-12--ran 5.7-5.75M with my son, who was scheduled to do twice that amount: 11.4-11.5.  Easy pace.  43:30.

We felt good

7.21.12--went to Westtown School.  Had planned to do a couple 300s, 200s, 150s and 100s.  My routine was interrupted, however, by a mother and son who were lost and looking for a basketball tourney the son was scheduled to play in.  After taking 10 minutes to check my iPhone for information for them, I modified my workout.  I would do 5x200 at 800m pace and 3x100.  I felt flat on the first 200, 32sec.  The second 200 wasn't as strong either, 31.  I felt more settled on the third 200, 30.  The fourth and fifth 200s were in 29.  I really would have liked to have seen a 28 second 5th 200.  The 100s were up next.  I changed my spikes; sprint spikes were on the docket.  The first one felt awful, as my the tongue and strings of my spikes dug into the top of my feet.  I was terribly uncomfortable, running 13.9.  The second one felt better.  I kept my head down at the start, focused and relaxed, running 12.9.  After walking back and taking 2:15, I began the third.  I repeated what I had done for #2, except I pushed hard from the start, running 12.0!  I was pleased with this.

7.20.12--went to YMCA.  Did 7:00 mile on small track, lifted, then did another mile in 6:18.

7.19.12--went to Germantown Academy to join Carl, Chuck, John Patterson, and John Tran.  The track was fairly crowded, another track club was practicing.  I had planned for 300s, but we decided to do 200s instead to making sharing the track easier.  8x200 at 800m pace with a 200m walk/3:00.  I decided to do 10.
run 1: 30
run 2: 31
run 3: 29
run 4: 30
run 5: 29
run 6: 30
run 7: 29
run 8: 29
run 9: 29
run 10: 28

At 77 degrees, we felt good.

7.18.12--I ran 4.4M.

This time I ran.

7.17.12

Went to Henderson HS this morning for the first time in some time.  The last time I went--about a month ago--I just jogged.  This time I ran.  On this humid morning, the workout was 6x1000 for half-marathoners and marathoners and 4-5x1000 for everyone else.  Rest; 200m jog.  We then had a 3-minute rest after the 1000s before running a hard 300.  I decided to do 600,600,1000,1000,600,600.  And I'm glad I did.  It was a nice way to ease back into the Kevin Kelly workouts.

600-2:08
600-2:04
1000-3:24
1000-3:33
600-2:07
600-2:06
300-:43

I think I'll come back for more fun soon.

7.16.12

Ran an easy 4.4M (2 Rusin loops) in 33:55.

7.15.12

Was supposed to go for a long run of about 11.5M (neighborhood, Goose Creek, etc), but the heat and humidity killed my son and me.  He was gone faster than I was.  2-mile mark anyone?  I stopped shy of the 5M mark and waited for him. 

tentative at times

7.14.12

DJ and I went to Westtown School's track for some 400s.  He was scheduled to do 8x400 in 5K pace with a 400 jog in-between; I was scheduled to do pick-up reps: #s 1,3,4,6,and 7 in 70 seconds and #s 2,5, and 8 in 63.  I was trying this workout despite my quad injury.  The rest ranged from 3:15-3:45, technically more than twice the allotted time; the rest depended on how long DJ took to do his 400 jog. 

I began with 1M warmup and some dynamic stretching, which I don't do as much. I'm more of a static guy! We then began in earnest at about 2:00. I felt ready.

First run: 33/69
Second run: 31/66
Third run: 34/70:
Fourth run: 34/70
Fifth run: 31/64;
Sixth run: 34/70;
Seventh run: 34/70;
Eigth run: 31/64
DJ ran his 400s in the 78-79 range.

I felt pretty good about this workout and even more pleased that I did not feel my quad tense up. I did feel a little tentative at times and really should have made it a point to stay relaxed.  As with the last time I did this workout, I really would like to be able to run these 400 times with two minutes' rest.

Being injured is for the...

7/12/12--ran easy 5 miles today, the last 4.4M in 32:30.  Quad felt better after about a mile.  Being injured is for the...

7/11/12--drove to the Y.  Ran 7:00 mile on track (16 laps/mile), then lifted for 3-4 minutes, then ran 7:00 on treadmill, then lifted, then ran 6:29 mile on track, lifted, and then finally ran a 6:30 mile on the treadmill.  Then I went home.

7/10/12--decided to go to the open meet at Germantown Academy.   I hemmed and hawed about it, but decided to compete after warming up.  Bad move all around.  I thought about the 800 but eventually decided to do the 400.  I was in lane 5 of 6 in the fast heat.  I didn't use starting blocks.  I figured I'd just pace off the guy in lane 6.  This lasted all of about 200 meters.  I felt my knee and quad quiver, then buckle over the first 100 meters.  I was wincing in pain and tentative, but I didn't want to stop.  As I heard the announcer say 50-51 as the first runner crossed, I began my own count: 52, 53, 54, 55.  I got dead last!  I figured I had run 55 or 56.  I ran 57.28.  That stinks!  I haven't run a 400 that slow since my first meet (back) at the master's level in 2008 when I ran a 57.7. 

I was not happy.  I am getting increasing frustrated that my quad is not getting better.  This sticks, I tell you.

7/9/12--took the day off.

7/8/12--sore at the knee and lower quad.  Ran 5 miles in the morning and then latter joined DJ for part of his 11.4-11.5M run.

7/7/12--made my way to Germantown Academy for a workout with Chuck, Ray, Rob, Bruce and others: 3 x 200m at 800m race pace with 3 minutes rest between reps and 6-minute walk (or 800m jog) after last rep. Then, complete 2-3 sets of (300m at 800m race pace, 2 minute rest, 200m at 400m race pace), with 6 minutes walk/jog between sets.


Examples:

For 2:15 800m runner: 34sec 200m, 3 min rest, 34sec 200m, 3 min rest, 34sec 200m, 6 min rest/800m jog; AND 50sec 300m, 2 min rest, 200m at 400m race pace, 50sec 300m, 2 min rest, 200m at 400m race pace, 50sec 300m, 2 min rest, 200m at 400m race pace.

...2:05 man runs 30/31 for 200m reps, 46ish for 300 reps and 26/27 for 200m reps.

...And so forth

Everybody seemed to feel okay about the workout. Now that my hamstring is near 100% my quad has been so much of a pain.  Anyway, I didn't feel great but managed to hit 31, 31, and 30. I then hit 48, 27, 47, 27.