the cold

Fri, 11/29-

I went to the Y with my wife and daughter.  As has been the case recently, I didn't feel like running in the cold.  I again varied my usual Y workout of mile/lift:

faster mile on donut track, 3:00 upper body lift/1 min stretching,
slower mile on treadmill, 3:00 upper body lift/1 min stretching,
faster mile on track, 3:00 upper body lift/1 min stretching,
slower mile on tread, 3:00 upper body lift/1 min stretching,
faster mile on track, 3:00 upper body lift/1 min stretching

Times:
6:25 donut track
6:55 treadmill
5:50 donut track
6:55 treadmill
5:43 donut track (fun)

I had a slow start, but I improved

Thurs, 11/28-Thanksgiving Day.  Decided against a Turkey Trot b/c I was scheduled to be picked up for the annual football game at 9:45.  I wound up doing a workout at 8:15: 12x150 in 22 sec with a 2:00/250m jog between repeats.  This workout was designed to approximate what I did last weekend (12x200).

23
24
22
22
22
22
22
22
21
21
20
20

I had a slow start, but I improved.

Wed, 11/27-took the day off; en route to PA.  (car trouble)

Tues, 11/26-took the day off; en route to Ohio

Mon, 11/25-took the morning off; played squash in the evening

A fun 5:30 on the donut

Sunday, 11/25--

I went to the Y instead of hitting the road for a 40-41minute run.  Quite honestly, I did't feel like running in the 25-degree temperature.  Following up on what I did a week or so ago, I again varied what was my usual Y workout of mile/lift:

faster mile on donut track, 3:00 upper body lift/1 min stretching,
slower mile on treadmill, 3:00 upper body lift/1 min stretching,
faster mile on track, 3:00 upper body lift/1 min stretching,
slower mile on tread, 3:00 upper body lift/1 min stretching,
faster mile on track, 3:00 upper body lift/1 min stretching

Times:
5:55 donut track
6:50 treadmill
5:50 donut track
6:40 treadmill
5:30 donut track (fun)

I had planned to do 6M but I needed to get back home.

I have a squash lesson tonight (Monday).  I may take it a little easier on Tuesday and take off on Wednesday.  We'll see.   Turkey Trot on Thursday.  Hmm.

Here is my calculation for 800

Saturday, 11/23--Westtown School's track was closed for yet another LAX tourney.  As a result, I headed to WC Henderson's track for my workout.  I opted for the dirty dozen: 12 x 200.  Rather than break the 200s into sets of relatively slow (32), medium (31), faster (30), and fast (29 or better) I decided to keep the 200s at 30.  My rest was a 200m walk in 2:30.

My runs: 30, 31, 30, 30, 30, 30, 30, 30, 30, 30, 30, 28.  The 31 was 31.1, and the 30s ranged from 30.1 to 30.9, averaging about 30.5.  The 28 was 28.1.

I tried to hit the 100 mark in 14-high/15-low and relaxed over the next 100 in 15-mid.

I have determined that if I can do this workout with 1:30 rest instead of 2:30, I'd be on my way to 2:04 in the 800.

Alternatively, here is my calculation for 800 based on such a 200 workout:

12 x 200 in 30 (like above)--2:08
12 x 200 in 29 (with same rest as above)--2:06
12 x 200 in 28 (with same rest as above)--2:04
12 x 200 in 27 (with same rest as above)--2:02
12 x 200 in 26 (with same rest as above)--2:00

If I cut the rest of 2:30 in half to about 1:15 or even 1:30, then…

12 x 200 in 30 = 2:04
12 x 200 in 29 = 2:02
12 x 200 in 28 = 2:00

Of course, these calculations assume that you're putting in other required 800m training work.


Friday, 11/22--took the day off

Thursday, 11/21-met up with the group at WC Country Club.  We ran the first nearly 2M at regular pace, them moved swiftly into 12 x 45 seconds hard/45 seconds easy.  This took us to the bend after Henderson's tennis courts.  A this point, I headed back to my car.  The crew, I assume, finished the run at an easy pace.

Wednesday, 11/20-easy 3.8M in 27:59

I was totally not into it.

Tuesday, 11/19-The 5:50 workout was 1.5M, followed by a 300 jog and 6x300 with a 100m jog in-between.  I was totally not into it.  I think my 1.5M was in 9:22 and my 300s averaged just under a minute.

Because this workout was shabby and I felt a little guilty, I worked out again after work.  I did a little lifting in-between my 3x1 mile on the treadmill.  6:35, 6:05, 5:35.

Monday-I dashed out for a quick lift at the Y.  And I mean quick…15 min.

Sunday-I set out to do 5.7M.  At 4-mile mark, I just stopped and walked for a quarter mile.  I just felt like it, I guess.  I then finished up the last bit.

I tacked on 6 x 100

Sat, 11/16-

Exactly four years ago, I did the following workout:
1. Warm up run
2. Flexibility exercises and Stretching
3. 600-400-200-400-600 (@35 sec per 200) with a 5:00 400m walk between runs
4. cool down

Six weeks later I happened to race to a 2:02 split in the 4x800 at The Armory.

I did the same workout today, except I tacked on 6 x 100 which is what I was supposed to do previously.

600: 34/70/1:46 (Pretty much on pace, but not satisfying); 5:00 min 400m walk
400: 33/68 (like it); 5:00 min 400m walk
200: 31 (enjoy it); 5:00 min 400m walk
400: 32/65 (love it); 5:00 min 400m walk
600: 32/66/1:39 (in love with it); 5:00 min 400m walk
100: 14.6 2 min rest
100: 14.4 2 min rest
100: 14.9 2 min rest
100: 13.6 2 min rest
100: 13.3 2 min rest
100: 13.2 2 min rest

Track and Tread

Fri, 11/15/13--took the day off

Thurs, 11/14/13--was at the Y by 5:40.  Slight variation on the usual workout was:
faster mile on donut track, 3:00 upper body lift/1 min stretching,
slower mile on treadmill, 3:00 upper body lift/1 min stretching,
faster mile on track, 3:00 upper body lift/1 min stretching,
slower mile on tread, 3:00 upper body lift/1 min stretching,
faster mile on track, 3:00 upper body lift/1 min stretching

Times:
5:57 track
6:50 treadmill
5:52 track
6:37 treadmill
5:38 track

Thinking about what I'd like to do for Saturday and Sunday.  Hmmmm


Wed, 11/13/13--4.4M in 31:40

Loop 1: 3:50, 7:25, 14:50, 16:25
Loop 2: 19:50, 23:25, 30:15, 31:40

Tues, 11/13/13--customary 5:50 AM workout at WC Henderson HS.  For marathoners the workout was 3x1 mile at marathon race pace with a 200m job in-between repeats.  The rest of us were assigned 5x1000 with a 200m jog in-between repeats.  Because I was tight and needed extra warm-up time, I started in with #2.

My runs-

3:46
3:41
3:36
3:31

Mon, 11/12/13--4.4M

build to either a shorter rest

Sun, 11/10-

I decided to do modified Russian intervals.  Typically, for a 2:00 HS 800m runner, the workout consists of 5 (3x300) where the runner does 5 sets of the following: a 300, 100m jog in 30 sec, then another 300, followed by a 100m jog in 30 sec, then another 300.  The 300 pace is 48 seconds.  800m jog is taken between sets.

On this very windy day, I decided to do 200s instead of 300s.  My 100m jog rest was in 45 seconds, and my 800 jog rest between sets was 6:00.  My goal was 32 for the 200s.  I figured that this workout would allow me to build to either a shorter rest or to the full 300.

My runs:
31,33,34
32,32,32
31,32,32
31,31,32
30,31,31

I feel I did pretty well with this one, but there is much more work to be done.

Not a great workout for me.

Sat, 11/9--took off.  EA/Hav/AIS weekend. Arrived on campus at 7:30.

Fri, 11/8--took off.

Thurs, 11/7--ran 5.7M.  Ran first 1.6M at about 7:50 pace (12:35), then ran the next 2.4M (15:15) at about 6:21 pace, and then ran the last 1.6M at about 8:00 pace (12:50) for a total of 40:40.

Wed, 11/6--Went to the Y for 6:45 mile on donut track/4:00 upper body/6:30 mile on treadmill/4:00 upper body/6:15 mile on donut track.

Tues, 11/5--Went to Henderson.  The workout was mile, 400 jog rest, followed by 5x600 with a 200 jog rest in between.

Mile-5:48
600--2:00
400 instead--1:20
600--2:04
400 instead--1:23
6:00--1:52

Not a great workout for me.

Not much to say

Monday, 11/4--took off

Sunday, 11/3--5.7M in 41:11

Preseason workout 2: Neg-split reps 2x (300m-500-400 w/neg-split last 100m).

Saturday, 11/2-


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.


My goal was :32+15 (=:47 300m) . . . 68+15 (=1:23 500m) . . . 49+15 (=64 400m) 3-min btw reps/jog 1200 btw sets.


The workout was ok...

Set 1: 32+16 (=:48 300m); 33/68+17 (=1:25 500m); 33/49+16 (=65 400m)


Set 2: 32+15 (=:47 200m); 32/67+16 (=1:23 500m); 32/49+16 (=65 300m)


Overall, the second set was better than the first one!


I need to work on my turnover when I'm tired.  If I am going to take 3 minutes' rest, then my times have to be the target times outlined in the original workout.  If I cut back to 2 minutes' rest, then I'll be okay with the times I ran today...at least for now.  




On Sat, 11/17/12, I did the same workout but the result wasn't as good as today's: 

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, 11/1--took the day off

Thursday, 10/31-gathered at the Club with the crew, about 25 of us today.  The workout was, beginning at about 2M into the 7.9M run, 6 x (30 sec on/ 30 sec off), then about a 1:30 active rest, hard mile and then 6 x (30 sec on/ 30 sec off).  I was fine until about the 5th 30-second run.  I then started to lose ground.  By the time it was time to do the mile, I was probably 5 seconds back.  My mile of 5:50 was a bit shabby compared to the top guys' 5:00-5:15.  I wound up doing some of the second set of 30 sec on/30 sec off, making my way past the old Y and down High Street.