I've now run a few days in a row.

I've now run a few days in a row.

Monday, December 29--I went to the Y with my wife and I did 3x1 mile...easy 7:10 on mini-track, followed by 6:55 on treadmill, followed by 6:10 on mini track.  Did some stretching.

Sunday--I went to the Y and did 3 miles straight...8:00 pace, then 7:30 pace, then 7:00 pace, all on donut track.  Did a little lifting.

Saturday--Went to the Y with my wife and did a couple miles, followed by some pool work.

I continue the fight for recovery

I continue the fight for recovery.  It's been just about six weeks since I've done anything special.

This week I did a little pool work (combination of running and swimming).   On Christmas, I managed to do run a purposefully slow 3.25M over Rustin's XC course from my driveway (in 3:30).  Today, I followed up with 4M in 31:50 at the Y.  I wanted to run slow, per the book my son bought for me, 80/20 Running by Matt Fitzgerald.  I also did a little pool work.

My calf seems to have healed, but I have been icing my knee like crazy.

It's been five weeks since I fell from shape. I'm all screwed up!

December 21, 2014

It's been five weeks since I fell from shape.  I blew out my left calf five weeks ago, trying to do some 300s.  My right knee was already bothering me, probably related to overcompensating for piriformis issues.  And my piriformis issues probably stemmed from plantar fasciitis.  I'm all screwed up!  My mechanics are a mess, and so am I.

I have tried to jog here and there, on the road, one the Y's indoor track, on the treadmill, but the result has been exacerbation of my injury.  I have done a little biking and tried swimming and "pool work" just yesterday.

I have put on a few pounds, but not too many.

I have twice seen Dr. Tom Miles, chiropractor and body guru who was highly recommended by Rob Schwartz, Lorraine Jasper, and Betsy Stewart.  A third visit is scheduled for just before the New Year.

I have not been out of commission this long since I began this campaign more than some six years ago.  

How frustrating!  I fear that the winter season may be in jeopardy!

Something went awry.

Sunday, 11/16--Something stinks!  Tried to do 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.

Set 1: 33+16 (=:49 300m); 33/70+18 (=1:28 500m); 33/51+17 (=68 400m)

Set one was awful.

Set 2: 33+16 (=:49 200m); Just about 400m into the 500, I felt my calf cramp, and I pulled up.  I was on pace for 1:22, having hit 33 at the 200 and 50 at the 300. 

Saturday, 11/15--Y.  Alternated between .75M (at just under 7:00 pace) and lifting.  6 sets

Been so long...Rough

Friday-took the day off

Thursday-met up with crew in WC Boro. for the usual 7.9M.  Of course, from September until early June I have to cut the run short, that is, if I go in the first place.  I have been good about going these last couple of months.  When my track season hits high gear and when I am focused incisively on shorter distances (800 and down), I will go far less frequently, if at all.

Anyway, as usual, the first couple of miles were at conversation pace.  The hard running, a 3M tempo run, would begin at the intersection of North Hills Drive and Goshen Road.  The goal was to run at 6:40 pace.  John Burns, John Callaghan, and a couple others took flight.  About .5M into the tempo, Burns mentioned that we were right on pace.  We hit the 1M mark in 6:36 and, having stretched a few seconds away from the pack, I reached the 2M mark in about 13:00.   The few guys behind me had caught up, and I could hear Burns say 13:05.  He then peeled off.  Callaghan was well ahead by this point, hitting the mile in about 6:30 and the two mile in about 12:45.  While my back was starting to ache, I was doing fine and not terribly winded.  I'd finish up in 19:40, for a 6:40 third mile.

6:36
6:24
6:40

Wednesday-took off

Tuesday-6x800 with a 200m jog rest between each.  The 200 jogs amounted to between 75 and 85 seconds.  Rough! I ran with the top group for all of these with the exception of the fifth one, where I fell off the pace.

800 #1: 2:54
800 #2: 2:45
800 #3: 2:46
800 #4: 2:43
800 #5: 2:49 (Callaghan and another guy whose name I forget maintained 2:43)
800 #6: 2:33

Monday-took off

Sunday-Ran 8.1M in 61:00 and change.

First Sit-N-Kick of the Fall

Went to Downingtown East HS to meet Justin at 9:00.  We chose to do Sit-in-Kick workout.   

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.  The target for us today was moderate:  68 for the 400s and 32 for the 200s. 

Today was 45 degrees and slightly windy.

The first set:  Justin led.  He posted 66 in the 400, I posted 68.  200 in 31-high.  1200m jog in 9:20.

The second set: I led in 68, 200 in 31-mid.  1200 jog in 9:15

Third set: Justin skipped this set. Ran 68,  200 in mid 31. 1200m jog in 9:10

Fourth set: Justin led.  Hit 71.  Ouch.  200 in 31-high.  1200m jog in 9:05

Fifth set:  66 second 400, 31-low 200.  1200m jog in 9:00

Moderate workout.  

Even splitting like crazy!

Thurs, 11/6-Raining too hard.  Went to Y.  Did 6x1M with 3:00 rest between each.
6:50 (donut track)
6:48 treadmill
6:20 Donut
6:18 treadmill
5:50 donut
5:48 treadmill

Wed-Took day off

Tuesday, 11/4-The workout for half-marathoners was 3x1.5M with a 400m jog between each.  The rest of us had to do 2x1.5M with a 400m job between them.  I took the road less traveled: I did 2x1.5M and then ran the last mile with the (top) guys who were doing a 3rd.

1.5M #1: 8:54
1.5M #2: 8:45
last mile...5:27

Even splitting like crazy!

Monday, 11/3-Took day off

Sunday, 11/2-Ran 9.2M in 68:30.  Used a portion of the 11.4M route, except I came straight up Shiloh Rd each time rather than taking the scenic route through Rustin's grounds.  This cut off 1.1-1.2 out of each loop.

The week was anemic! (or a light week)

The week was anemic!

Sat, 11/1-Met with up Justin at my house for a workout.  The choices were 8x600 or 6x800 on the rolling XC course.  9:45 AM-Cold, rainy, windy, 45 degrees.

6x800 (The full distance, not just to the end of the corn field)
2:42
2:44
2:42 (and this was with my slip and fall at the 600-meter mark)
2:48
2:40
2:53 (we were on 2:45-pace, but Justin fell at the same spot where I fell...except we were going in a different direction)

Fri, 10/31-Took the day off.

Thurs, 10/30-Met up with the group in town.  Not quite two miles into the run, we transitioned to 2 minutes on, 1 minute off.  I hung with the top group, staying within a few meters of Manion and within 10 seconds of John Callaghan and Scott Purcell.  I reached the 4-mile mark in 27:45.  We finished at just beyond the tennis courts.  I turned around and headed back just before Fern Hill.

Wed, 10/29-Went to the YMCA.  I did 2 x (mile + upper body lifting).

Tues, 10/28-Went to Henderson for a workout: 2-mile run, 400 jog, mile run, 400 jog, 800 meters, 400 jog, 400 meters.

12:15-I fell behind on the 2 mile. The top group started 30 meters in front of me and finished 300 meters ahead in 11:25.
mile: 5:45
800: 2:42
400: 71

Mon, 10/27-Took off

Too bad we botched the pace

Sunday, 10/26-Met up with Justin at D'East HS on this windy, 55-degree morning for what turned out to be a moderate workout.  We settled on 400s, but we wound up doing fewer than I had anticipated, and they were at a slower pace. After going back and forth between whether to do a faster version of what we did on 9/13 (10x400 w/ 400m jog rest between each), a slower version with a 200m jog rest, or a combination of the two approaches, we decided on 4x400 in 75 with a 200m jog between each and then 4x400 in 70 with a 400m jog between each.  Too bad we botched the pace throughout.

#1: 78-I led (yuck)
#2-75-Justin led
#3-75-me
#4-76-Justin
#5-71-me
#6-73-Justin
#7-71-me
#8-70-Justin

Saturday, 10/25--Ran an easy 6.5M, three Rustin-plus loops
loop 1-19:00
loop 2-36:30 (17:30)
loop 3-53:30 (16:00)

I cut into his lead and finished alongside him

Tuesday, 10/21-Went to Henderson.
5:50-The workout was 5:00 tempo, a brief break of between 90 seconds and 2 minutes, a hard mile, 400 meter jog, and either 3x800 or 6x400.

5:00 tempo-I covered 1200 meters
Mile-I hung with John Manion and Scott Burns for the first 600.  Burns then pulled well ahead.  I stayed within 3 meters of Manion, but he gapped me at the 1000 meter mark.  Going into the last 400, he was ahead by 20 meters.  I cut into his lead and finished alongside him in 5:20.
400s-
#1: a sluggish 1:24 (I was running with the slower group and not pushing myself.)
#2: 83
#3: 82
#4: I joined John Callaghan and another guys whose name I cannot remember. 78
#5: 74
#6: 71

Monday: took off

not at all inspired by the lack of heroics

Sun, 10/19--At 9:30, I did the 5.7M loop in 40:35, 7:07 pace.  Windy and cool, but a beautiful morning otherwise.
Mile 1: 7:33
corner of Dunning and Shiloh: 12:35
entering into Goose Creek Park: 15:25
end of first loop 18:05
...
existing Goose Creek 26:10
corner of Dunning and Shiloh: 29:00
With 1 mile o go: 33:50
Finished in 40:35, 6:45 last mile

Sat, 10/18-Justin and I met up at my house for a workout.  Looking back at some of our event workouts, we struggled to choose between 1000s (5), 800s (6-7), 600s (8-9), and 400s (10-12).  We ruled out 400s, but had a silly-hard time with settling in on a workout.  We discussed advantages and disadvantages.

We ultimately decided on a ladder/combo: 1000, 800, 600, 600, 800, 1000.  We would run out, walk back 200m, do the 800, and so forth.  We'd later decide, for convenience sake, that we'd do 1000, 800, 1000, 800, 600, 600.  Rest period: 3:45-4:00

With the wind, tired legs, and the distraction of people setting up the bike course for an event the following day, this workout was not as successful as my most recent ones.  I was more tired than usual, and not at all inspired by the lack of heroics.  For his part, Justin had a couple of runs that were an improvement over some of his previous ones.

1000: 3:28 (2:42 at the real 800 mark)
800: 2:41 (a full 800, not 765m)
1000: 3:19 (2:35 at the real 800 mark)
800: 2:45
600: 155
600: 2:00

The sixth one saw me drop the hammer (maintain)

Fri, 10/17-took off

Thurs, 10/16-Met up with the crew at the country club.  As usual, we used the same 7.9M route.  The workout was to do 12x1 minute (12x60 sec).  That is, one minute on/one minute off, beginning at North Hills, 1.85M into the run.  The time at that point was 14:40, 7:55 pace.  We finished up at the fire station just before the University Music Building/bball courts just before High Street.  The time was 37:40.  Overall time for the 3.55M fartlek was 23:00, or 6:28 pace.  I headed up High Street and back to my car, on account of my need to head home to get ready for work. 7.1M.

I was very pleased that I hung with Manion and Callaghan, finishing the workout, in fact, ahead of them.  For whatever reason, this workout seemed more doable!

Wednesday, 10/15-Sluggish 4.3M (2 Rustin Loops) in 34:45, or 8:05 pace.

Tuesday, 10/14-The workout was 4 or 6 x 1200 with 200m jog between runs.  I would up doing five.  I ran the first three within the range of the top group, skipped number four, and then finished the fifth and sixth ones.  The sixth one saw me drop the hammer (maintain) over the last 400, running 4:09, a full 5-6 seconds in front of the rest.

Run 1: 4:20
Run 2: 4:18
Run 3: 4:17
Run 4: skipped
Run 5: 4:18
Run 6: 4:09

I hit around 2:52 at the half for most of these.

Incidentally, the top group would start before me, and I'd close the gap over the course of the 1200.  The top guys would plow through the 200 meter rest; I took a bit longer, but made up for it during them run.  Thus, my runs were a bit faster than theirs, as I took a few more seconds of rest.

Michelle's Miles.

Monday, 10/13-did 4.4M in 33:47.

Wednesday, 10/8-Took off the morning with the hope of competing in the mile at Henderson in the evening...at 7:22.  Arrived at Henderson at 6:30 after dropping Bria off.  Warmed up well, but felt a little sluggish.  The community mile was situated between the heats of the mile, 3200 meter, middle school races, etc.  The community mile was comprised mainly of HS kids!  Of the 30+ runners, only a few of us were "community" folks!  I got out well, but boy was it crowded.  Stumbled a bit and had to fight for position.  I saw 36 seconds at the 210m mark and 70 at the 400m mark.  I reached the 800m mark in 2:23, but the demons started talking.  As John Manion passed me, I was convinced I shouldn't be in the race.  I pulled out just after 900 meters.  I should have let John lead the race and just kept pace with him.  Flustered and needing to get ready for my trip to Haiti in just 7 short hours, I left the track.

Tuesday, 10/7-Henderson...workout.  4x200, then mile-and-a-half, then 600, then 4x200.
low 40s for the first set of 200s
1.5M in 8:48
did 400...1:20
second se of 200s: 37,36,35,34.
Ran with top group for much of the workout.

Monday, 10/6-4.4M recovery run

Sunday, 10/5-Michelle's Miles.

Arrived in plenty of time to warm up.
Was 38 degrees or so when we arrived.
Warmed up with Bria...probably a bit more than a mile.
Stretched here and there throughout the athletic center, particularly the squash court area.
Went to and from the track area.
Jogged around the field house.
Beautiful day.
Got out well, leading the first 200m.
Guy passed me, moving quickly.  Stayed within 50m of him as we neared the mile.
Reached the mile in 5:30.
Got passed by another younger guy, VanThuyne, at mile mark.
Guy out front made wrong turn as we made our way uphill towards the campus entrance.
Called out to him to no avail.
Hung within 10m of guy number two over the next mile.
Hit mile 2 in 11:17
Lost significant ground on the guy over the next 400m.
Was about 40 meters behind him at the tennis courts.
About 70 meters behind as we entered the stadium.
Cut the distance back down to 50 meters over the final 325 meters.
Ran 17:40.  Announced as much when I got my check for $50.
Results later read 17:50-something.  Something's awry.

It was a good workout.

Oct 4, 2014.  Went to the Y with V.  Did 1 slower mile, stretched, did some lifting, did another slow mile, and then stretched.

Oct 3, 2014--took off

Oct 2, 2014--Ran with the crew in town.  The workout was 10 x 90 seconds on/90 seconds off.  This went well.  I hung with the Manion and Joe Breslin.  John Callaghan and Scott Purcell were about 30-45 seconds ahead.  We reached the 4M in just over 28:00.  After we finished in front of Fern Hill ES, I headed back to my car.  It was a good workout.

Tuesday, 9/30-Went to Henderson HS.  The workout was 3x1 mile or 5x1 mile for those who are training for  half-marathon....  The rest period was 200 meters.

I took the first three repeats fairly easy: 6:10, 5:58, and 5:54.  I hung back the first mile.  The second mile I cruised past a couple of guys at the 800 meter mark.  I wound up running a 4th mile in 5:38.  I hung behind Manion and passed him at 750 meter mark.  He passed me back with 225 meters to go.  I went with him, and we went stride for stride over the last 100 meters.  I felt good, talking with him over the last portion of the run.

Monday, 9/29-took off

but I decided against it

Sept 28, 2014--8x600 at Downingtown East High School with Justin, who was nursing a sore hip from soccer play.  Warmed up 1 mile. Ran a pretty good for this rather moderate workout. Did 200 walk rest in 3:15 between 600s, the target for which, on account of Justin's hip,  was 2:00. 

Run 1 (Justin led)--2:00
Run 2 (I led): 2:02
Run 3 (J): 1:59
Run 4 (D): 1:58 
Run 5 (J would run 400): 1:57
Run 6 (D; J-400): 1:54
Run 7 (J would run 400): 1:56
Run 8 (D-both of us ran 600): 1:56 

My idea was to go run between 38-40 per 200.  I could have done a couple more, but I decided against it.  I was thinking that, with a 3:15 rest, I could probably start at 1:55 and work my way down to 1:45.  This would be a hard workout.

.5 mile cool down.

I'd hit about 10M.

Sat, 9/27-

The plan was to do 11.4M, but when I arrived at Goose Creek Park two miles into my run, I saw that the park was overrun by cars and people preparing for the duck boat race.  I did my usual three loops around the park, and headed back towards Rustin's property. About 4.7M into the run, I just stopped.  The watch read 35:00.  I wasn't tired, per se, just pensive.  I walked for a few minutes, thinking about things and enjoying the beautiful day.   At the marker I use for my 800m repeats on the XC course, I began to jog.  I ran a half-mile, then decided what I would do: begin at my "favorite" telephone pole across from my street and do three loops around the XC.   With each loop measuring close to 1.6M, I'd cover between 4.7 and 4.8M (in 36:20).  With the initial 4.7M and subsequent .5M, I'd hit about 10M.  

Now I have to start planning for my workout with Justin tomorrow.

Went to...

Friday, 9/26--took off

Thursday, 9/25--Raining.  Went to Y.  Did 6x1 mile with 4:00 rest period of stretching in-between.

Mile on donut track-6:45
Treadmill-6:35
Track-6:25
Treadmill-6:15
Track-6:05
Treadmill-5:35

Wednesday, 9/24-

4.3M Rustin-plus loops

Tuesday, 9/23-

Went to Henderson.  The workout was 4x200 easy, followed by 1.5M at close to race pace, followed by 800m faster than race pace, followed by 4x200.

My first set of 200s was in the low 40s.
My 1.5M was in 8:53
My 800 was in 2:42
My last set of 200s: 37, 35, 33, 31.

Monday, 9/23

Went to the Y.

Mile in 7:00, lifted for 4:00, mile in 7:00, lifted for 4:00, mile in 7:00.

I got my wish!

Sun, 9/21-

800s over rolling hills.  The last time I did this workout I said I wish I had someone to run with me.  I got my wish!

Justin and I met up at my house at 8:30AM to do 8x800 at my 5K goal pace of 17:15.  This means my 800s had to be in about 2:45.  The rest was supposed to equal the running time, but we took 3:00 instead.   Anyway, as was the case a few weeks ago when I did this workout, we used the XC course across the street from my house, with its rolling hills, to give my feet and knees a break from the pounding on track and street surfaces.  

It was cool enough (about 63 degrees), but rather humid.   

The 800m distance that I ran was from the telephone pole at Plumly and Shiloh Roads to the very top/end of the stretch of corn fields that lead to the paved path.  I'd run from one end to the next, take my rest period, and run from that end back.  My first 800 was from the telephone pole at Plumly and Shiloh to the end of the corn field.

My runs were: 2:47, 2:45, 2:39, 2:39, 2:33, 2:35, 2:34, 2:29.  This series compares very favorably to what I did two weeks ago and two years ago.  The first three runs were about the same.  However, I averaged about 8.5 seconds faster per repeat over the last five!  Quite honestly, I could have gone a bit faster on the first two.  Today, I was probably capable of running 2:40 for the first four and then 2:35 or better for the final four.  

UPDATE: Bad news.  I remeasured the 800m section.  I was too generous in accounting for the hills.  Turns out the actual distance is more like 750 meters.  Accounting for the rolling hill, I'd say the effort is more like 775 meters.   Need to add 5 seconds to my times.  Bummer.

Sat, 9/20--ran about 7.8M in 59:50.  I did the 5.7M loop and then did a Rustin-plus loop.  Would have done the full 11.4M, but I was running late.

What did I do?

Friday,9/19-took off.

Thursday-9/18-8M run.  The workout during the run was 12x:45 with :15 rest.  I felt good about this run.  I stayed within general striking distance of the top group.  Manion, for instance, finished 50m in front of me.  There were two others, Scott Purcell and someone else, in front of him.  We finished the workout at the 3.7M mark.  We rested for a brief period, and then began our jog, hitting the 4M mark in just under 28:00.  I eventually cut off, needing to head home.  My run was 7M in total.

Wednesday-9/17-What did I do?

Tuesday-9/16-The 5:50AM workout at WC Henderson was 4 or 6x1000 with a 200m jog recovery.  I figured I'd do 4; I wound up doing 5, doing the first four, skipping five, and doing six.
3:50
3:43
3:43
3:40
3:29

Monday-9/15-Dropped off my car at WC Tire....Ran back...20:20.

Sunday-9/14-Ran 11.4M.  Took the first loop easy in 8:00 pace; the second loop was in about 7:30 or so.  86:30 (45:00/41:30)

We did ok. We did ok.

Sat, 9/13/14

Met up with Justin today at Downingtown East HS.  Of the three proposed workouts, we decided on 10x400 w/ a 400m jog rest.  As for speed, we decided to do the first one to see how Justin felt.  I led in 75 seconds.  He was fine with this pace.  Justin led the second in 73.

#3: 73
#4: 73
#5: 73
#6: 73-Justin skipped
#7: 73
#8: 73
#9: 71
#10: 61, yes, 61! -Justin joined me on the final 200m. (14-high/29-high/45/61)

We did ok.  We did ok.

All by my lonesome

Friday, 9/12-

Took the day off, guilt-free.  Yippie!

Thursday, 9/11-

Met with with the crew in town.  Got there late.  No time to stretch.  Got out of the car, and we were off for the 7.9M run.  Workout was a 4-mile tempo beginning at about the 2-mile mark.  The top group seemed to be moving at a pretty good warm-up pace, leaving the rest of us in their wake.  I felt sluggish, but I tried not to let that get in the way of my determination to do the tempo run.

I reached the "start mark" for the tempo at 14:35.  I was all by my lonesome for a while; the top group was nearly out of sight by this point (they probably reached the corner a minute earlier), the second wave was behind me by 5-10 seconds, and many of those farther behind me elected not to do the tempo.  

The first mile I took kind of easy.  I could see that I was making up ground on Pete (Henderson's girls' tennis coach/PE teacher).  The first mile was in about 7:05.  I'd drop down for the rest.  I caught Pete at about the 2-mile mark.  He then peeled off.  My second mile was about 6:50.  My third mile was in 6:30.  I could see someone else from afar who probably fell from the top group.  I'd catch him during the last mile, which was in about 6:15.  I reached New Street, the stopping point for the tempo portion of the run, in 41:15, which means I did the tempo run in 26:40.  I averaged 6:40 per mile.  Marcy, who's now quite the powerhouse, finished a mere 30 seconds or so after I did.  I EXAMINED THE ROUTE AGAIN AND SEE THAT NEW STREET MARKS 4.10M, NOT 4M.  THUS, I WAS PROBABLY AT 40:45 AT THE 4-M MARK (ABOUT 6:23/MILE PACE).

Same 'ole

Wednesday, 9/10/14-Went to the Y at about 6:00.  Alternated between mile and upper body lifting (3x).

6:40
6:35
6:30

I felt pretty good afterwards.

Tuesday, 9/9/14-
Overslept.
Got up at 5:23 AM.
Left the house at 5:32 AM.
Warmed up.
We were told to do 4x200 with 200m jog in-between.  The 200s were supposed to be more of a stride.  I did the first two in about 42 seconds, but then I pulled off the track to use the restroom.  By the time I came out, the first group was finishing the last 200.
After the 200, we were to do a hard mile, followed by a faster-than-the-mile's pace 800, followed by 4x200.

Mile: 5:45 (1:21, 2:48 (1:27), 4:15 (1:27), 5:45 (1:30))...400m jog
800: 1:21, 2:42...400m jog
4x200: 37, 35, 33, 31...200m jog

I felt pretty good afterwards.

Monday, 9/8/14-
Was running short on time, so I did just a Rustin-plus loop in 18:00.

This Beautiful Afternoon

Sunday, 9/8/14--

Justin came down this afternoon at 5:45 PM for a nice workout.  The choices were 6x800 or 5x1000. Justin chose 5x1K.  After a nice warm-up on this beautiful afternoon, we made out way to Rustin HS's XC course for the workout.  

My runs were:
3:38 (Justin 3:50)
3:37 (Justin 3:58)
3:25 (Justin 3:59)
3:34 (Justin 4:02)
3:16 (Justin 3:50)

Our breaks were: 3:35, 3:45, 3:55, 4:05

I felt good about the workout. Afterwards, my legs actually felt okay.  Then again, each of my first four runs should have been 10 seconds faster on average.

Saturday, 9/7/14--

3 Rustin loops= ~6.5M in 49:12
loop 1: 17:30
loop 2: 33:50 (16:20)
loop 3: 49:12 (15:22)

I felt good about this.

Friday, 9/5--took off

Thursday, 9/4-Met up with the crew at 5:40 AM for the 7.9M loop.  We were responsible for 12 sets of 1 min hard running/1 min casual pace. As usual, the workout portion of the run commenced about 1.65M miles into the run (13:05).  I hung close to the "top" group, which wasn't really a top group today, as several folks were doing a lesser workout because they planned to compete on Friday.  I reached the 4-mile mark in about 28:30.  I thought I'd get there before 28:00.  By this point we still had 4 sets to go.  Knowing I had to head back, I did the 11th one and, shortly thereafter, turned on, well, Turner Lane.  This is nearly the 5-mid mark.  I made a left on Goshen, which feeds into E Marshall.  I took Marshall to High St, on which I made a right to get to West Virginia.  Then I was onto N. Darlington and back to Ashbridge.  Total distance 7.1+M.   52:00.

Wednesday, 9/3-Went to the Y.  Alternated upper body work and mile runs at 6:50 pace (3).

Tuesday, 9/2-Went to WC Henderson HS at 5:40 AM.  The workout was a 5:00 tempo, followed closely by a hard 1200m, followed by 4x600.

Like last week, I hung back on the tempo, covering 1200 in 5:00.  After all the 5:00 tempo was supposed to be at a pace we could hold for up to an hour.

After a minute or so, Kevin called all 50+ of us to the line for the 1200.  From the outset, I was aggressive.  Within seconds, I realized that J. Ryan, Scott Burns, and John Manion were the only cats in front of me.  I was 75 seconds at the 400.  I hung right behind Manion as Ryan and Scott increased their distance with every stride.  I was at 2:32 at the 800.  Feeling strong, I overtook Manion with 250m to go.  By this time, the other two were close to 50m ahead.  3:48 was my time.  Not bad.  I felt good about this.

The 600s were downright ugly.  In fact, the first was in 2:20, the second and third were actually 500s, and the fourth was in 2:00.

Monday, 9/1-Labor Day.  Tried to do my 5.7M loop, but the humidity sapped me.  I managed about 4.75M.

Sun, 8/31-Tried to do a long run, but the humidity stunted me.  I managed only about 4-4.25M.

timely confidence.

August 30, 2014-

Met with with Justin at Downingtown HS-East...after get a speeding ticket on Route 202 en route from Newtown Square.  Long story.

We did the same workout we did on about this date four years ago.

400--38s/200 for 77s (Justin led)
800--42s/200 for 2:48 (I led)
1000--44s/200 for 3:39 (I led)
1600--44s/200 for 5:53 (Justin, not feeling well, joined me 800m into the 1600).
600--40s/200 for 2:00 (Justin led)
400--37s/200 for 75s (I led)
200--30s (I ran solo)

We took between 3:45 and 4:00 between each run, slow-jogging 400m.  While the break today was a bit longer than the 3:00-3:30 we should have taken, I was pleased with this effort.  I felt a lot better than I did last week, and I felt like I could have run faster.  I was running with a timely confidence.  

Four years ago at Westtown School we managed:

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

We jogged there and back, too.


For comparison sake, on this day in 2012 I did:
400--77s
800--2:45
1000--3:35
1600--5:59
600--2:00
400--75s
200--31s

Tougher than expected

Thurs, 8/28-

7.9M group run.  The workout was to do 1 min, 2 min, 3 min, 3min, 2 min, 1 min of hard running with a minute break (of jogging) in between.  We began this about 2M into the route.  I reached the 2M mark in 28:10 and finished up at the tennis courts.  Tougher than expected, but I am making some ground on the top runners.

Jogged the rest in the crew.

Wednesday, 8/27- Ran easy 5.3M in 42:40: one Rustin-plus loop, then completed the XC course beginning/ending at the Newman's house.  Came home.

Tuesday, 8/26-After warming up, I discovered that the workout was to complete 5 min of running at a pace you could hold for an hour.  For me this meant covering .75M, or 6:40 mile pace.  After about 90 seconds, we would run a hard, timed mile.  I did mine in 5:33.  We then had 3x800.  I managed 3:10, 3:20, and 2:45.

It was disconcerting yet freeing

August 24, 2014-Ran the 11.4/11.5M loop at an easy pace.  I actually ran without a watch, and it was disconcerting yet freeing.

This was tough

Saturday, 8/23-

I met up with Justin at Downingtown East HS for a 5K-type workout.  We decided on 10x600, except Justin would do only the first 400.  We'd take 3 minutes between each repeat.  We'd later decide to do 8, not 10.

I led the odd-numbered runs, while Justin led the even-numbered ones.

38/79/2:00
38/78/1:59
38/79/2:00
38/78/1:59
38/77/1:58
I changed into my flats and Justin found a tree.  Thus, our break wound up being five minutes.
37/76/1:56
37/76/1:55
37/75/1:51

Friday, 8/22--took off

Thursday, 8/21-

Met up with the crew in town.  We did the course in reverse.  The workout, beginning a bit into the run, was 6 x 30 seconds on/30 seconds off, followed by a 2-mile tempo run, and then another set of 6 x 30 seconds on/30 seconds off.

This was tough.  I did the tempo run in about 12:00.

Ran back home

Wednesday, 8/20-Dropped car off at the Acura dealership and ran 3.6M back home in 27:15.

I fought my way through the workout.

Tuesday, 8/19--5:50 workout at Henderson. There were two workouts from which to choose: mile, 200 jog, 2 mile, 400 jog, mile for 10Kers and up OR 3x Mile, w/ 200m jog between runs for 5Kers.

I arrived at the track a little late, leaving less time to warm up and stretch!  

I began with the top group, including John Manion and John Callaghan.  The first mile was in 5:56; the guys pulled away from me by about 30 meters over the last 800m   I just kept at it, knowing I needed to make it through the workout.  In the end, here is what I managed: 5:56, 6:20, 6:02.

I fought my way through the workout.
This is a far cry from where I need to be, but it's a start.   This day last year I did 3x (Mile, 100m jog, 400m) with 300m jog between sets, having done nearly 10M the day before.  6:02, 1:24; 6:02, 1:21; 5:59, 1:18

cut my run short

Monday, 8/18-I cannot believe it's August 18th!

I got a bit of a late start today, having not slept all that well.  I simply did a 2.15M loop in 16:45.

Sunday, 8/17--My plan was to complete 2 Rustin-plus loops.  I ran into someone I knew, and wound up chatting it up for a while.  Because I needed to be ready in time enough for First Day meeting, I cut my run short; I did only one loop.  After my yard work, I managed a second loop in 16:05, and then Davirah and I met Krista and Tom for dinner.

Yasso 800s over rolling hills

Sat, 8/16-- My workout was 8x800 at my 5K goal pace of 17:15.  This means my 800s had to be in about 2:45.  The rest would equal the running time, 2:45.  Some people call them Yasso 800s, I guess.  Anyway, as was the case exactly two years ago when I did this workout, I decided to use the XC course across the street from my house, with its rolling hills, to give my feet a break from the track and street surfaces.  Besides, my knee has been bothering me this past week.

Like last year, even at high noon, today was a near perfect day for the workout: little humidity, warm but not sweltering, and a light wind to keep the air fresh and moving.  I just wish I had had someone to run with!  

I took time to measure 800m (not 880 yards; the difference is about 5 yards).  The 800m distance that I ran was from the telephone pole at Plumly and Shiloh Roads to the very top/end of the stretch of corn fields that lead to the paved path.  I'd run from one end to the next, take my rest period, and run from that end back.  My first 800 was from the end of the corn field to the telephone pole at Plumly and Shiloh.

My runs were: 2:47, 2:42, 2:42, 2:42, 2:44, 2:46, 2:48, 2:35.  I took an extra minute (3:45) between runs 7 and 8.  I was really weakened, having not had enough fluids or any breakfast other than a handful of nuts an hour before.  Stupid.  

All together, this was a pretty good attempt, comparable to what I did two years ago: 2:45, 2:46, 2:47, 2:44, 2:46, 2:43, 2:48, 2:33.   My notes don't indicate which course markers I used in 2012, so I hope the distance was the same.

Friday, 8/15--I took off from work today; I found out that I have strep throat.  Just peachy!  People from Horizon were scheduled to install our new furnace.  (They did a great job, BTW.)

I went to the YMCA with my wife, and did a bit of my usual: mile on donut track, upper body lifting, Mile on treadmill, upper body lifting/stretch, mile on donut, upper body lifting/stretch, .5M on donut (we were running late).  Miles on track were 6:40 and 6:30 (although I am still skeptical about the 16 laps equaling a mile; I think it's more like 17.)  The first mile on the treadmill was 6:35; the .5M was 3:20.


38-minute workout.

Still not feeling well

Thursday, 8/14-Still not feeling well.  It's been more than a week now.  I met up with the crew, and we did the 7.9M course in reverse.  About two miles into the run, the workout was 1:15, 1:00, and :45 of pickups, followed by :45 rest.  John Callaghan and I ran together.   We stopped for a minute when we had finished, and we jogged the last couple of mile for a pedestrian 60:00.


Wednesday, 8/13--I'm tired, and I'm not quite myself.  After getting up at 4:00 AM to send125 students to the NC Outward Bound School, I was tired.  I went into the office and worked for a while.  I then ran the Michelle's Miles course on campus, managing a sluggish 24:00.

I sagged like a heavy load.

Tuesday, 8/11-Went to WC Henderson for a workout.  The marathoners had 3x1.5M, with a 400m jog between sets.  Others of us had 1.5M, 1M, and 800m, with a 400m jog between sets.  I did the latter workout, but barely.  9:58, 6:17, 2:56.  The 400m rest consisted on a walk/jog.  The workout was tough, and reminded me that I have a lot of work ahead of me.

Monday, 8/10-took off

Sun, 8/9--Runner's Pentathlon--I arrived at Germantown Academy for the Runner's Pentathlon at about 7:40 or so, knowing that it started at 8:30.  As it turned out, the heats were such that I had plenty of time to warm up.  

The first event was the 3000.   My goal was to run 82s per lap.  Fat chance.  I started out okay, but fell way off pace by the mile mark.  78, 2:39, 4:04, 5:36,...11:00.  My bad started killing me. I was supposed to run close to 10:15.  Not a great start at low 70-something points.  I had to keep myself motivated after this mess.  I found myself in 15th place.

It was time for the 200.   I was in lane 4; Kevin was in lane 5, and3two younger kids were in lanes 2 and 3.   The gun went off.  I caught Kevin on the stagger, and thought I had a commanding lead coming into the straightaway.  I could feel one of the younger guys surging back.  He caught me in the last 20 meters, which is when I started to lean.  I posted 25-something.  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 77, 2:37, 4:00, 4:57.  I was supposed to run 4:45.  Fewer points than expected.  Low 70s.

And then the 100 reared its head.  I was thankful for the sprint.   My 100 heat composition was the same as the 200.  I was in lane 3 again.  I had a good start.  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 12.52.  Again, not great, but points are points afterall.

Finally, the 400 awaited me.  I was in lane 2, and I thought the guy in lane 3 was faster than I am.  I figured I would keep pace with the guy, just hang on, and sling-shot off the last turn and into the straightaway.  And that's exactly what happened.  But, I went out way too slow, 28sec at the 200!   I kept my pace with as I bent around the turn.  Coming out of the turn, I just lifted and I was home free in pedestrian 57.01.  Yuck, a far cry from my season's best of 53!

And there--I had done it--the Runner's Pent.  I earned 9th place behind some strong competitors.  Even though my score was a point higher than what I had earned two years ago, I sagged like a heavy load.

I kept within reach

Saturday, 8/9-took off

Friday, 8/8-took off

Thursday, 8/7-met up with the West Chester crew at the country club at 5:40 AM.  The workout was the 7.9M loop, of course, but, beginning at just before the 2M mark, we would do 4 x :15/:30/:45 with 1 minute's rest.  I reached the 4M mark in 28:15, and we finished the last set at the Henderson-side of the tennis courts.  I felt good about this run.  I kept within reach of the top pack.  After we rested for about :45, I decided to jog the rest of the 7.9M with the crew.  58:30.  Played tennis with Rich at 5:30 and met Craig for dinner at 7:15.

Wednesday, 8/6-went to the Y and did two sets of my run/upper body lift combo.  Mile/upper body lift (3:30)

I stained the deck.

Tuesday, 8/5-Overslept.  Was supposed to go to WC Henderson for a workout,provided the track was available.  Went to Westtown School's track instead to do 4-5 x 1200 w/ a 200m jog.  I wound up doing 5x1000 with 200m/1:30 jog.  The 1000s were supposed to be between 5:35-5:45 pace, but I wound up hovering around 6:00 pace.

3:43, 3:44, 3:45, 3:44, 3:33.

Monday, 8/4-I woke up and, instead of running at 6:30, I stained the deck.  

Sunday, 8/3-5.7M, easy, 43:30.

I'm on my way

Sunday-


Saturday, 8/2/14--Went to Westtown School's track for 6x400 at a 5K minus 15 sec pace, followed by some sprinting.  

5K minus 15 sec pace meant 77-79 seconds.  The rest would be 1:40 during a 100m walk.    77,78,78,78,77,75.  

I then tried my luck at a little speed with 3x150.  20-mid, 21-flat, 20-mid.

I then capped off the workout with 3x100: 13-low, 12-high, 12-high.

Overall, I'm on my way to getting into 5K shape, but I've retained at least some speed.

Plans

Plans:
Sat-8x400 in 80 sec with 1:30 rest OR 6x400 in 80 and a few fast 200s or 150s
Sun-long run 10-12M?
Mon-Y?
Tues-5x1200 or 6x1000
Wed-recovery run
Thurs-distance run in Borough
Fri-take off
Sat-take off

Trying to recover my mojo

Fri, 8/1-took the day off.

Thursday, 7/31--ran 6.4M--Three Rustin-plus loops
16:45
32:25 (15:40)
47:20 (14:55)

Trying to recover my mojo.

Played tennis with Rich at 5 PM.

Wednesday, 7/30--ran 4.26M--Two Rustin loops easy.
18:00
35:30 (17:30)

Tuesday, 7/29--went to the Y.  Alternated between 4:00 running @ 6:00 pace and 3:00 upper body lifting.  Used treadmill and donut track.   4 sets

Monday, 7/28--Two Rustin loops. 4.26M med in 33:30.

Not much else.

Sun--tired legs.  4 miles of walking and running.  Not much else.

Sat--Ocean City, MD.  6M.  44:30.  7:40/15:10/22:40 (mile 3)...44:30.  92nd street to between 38th and 39th streets and back.

Fri--3 Rustin Loops...6.4M

16:30

(32:30) 16:00

(47:20) 14:50

It would've been a mess.

Tues, 7/22/14-

Came home and did 4x1000 on the XC course.  Not a great workout.  Heavy legs.  Flat.  Tired. Demoralized.  Low motivation.  Stopped 1:30 into the third and fourth runs.  Bad boy!

3:35
3:38
3:31
3:36

Boy I'm glad I decided not to go to NY to race this evening.  It would've been a mess.

Mon, 7/21-Decided to take off since I wasn't sure about competing on Tuesday.

Sun, 7/20-got together with Rob for a workout.  Met at Conestoga HS, but left soon after because the track was unavailable due to resurfacing work.  Thought about Great Valley, but a lawsuit has led to the track being locked down.  Headed to WC East HS; it was closed, even though it's been advertised as being available during WC Henderson HS's track resurfacing.  Mad our way to Westtown School.  Decided on 8x200.  Moderate pace on account on Rob healing up and my plan to compete on Tuesday.  32s mainly with the exception of the 1st in 33 and the second in 34.

the meet was a "kiddie hop."

July 17, 2014--went to Westtown School's track in the early AM (6:30, later than usual on account of my summer hours) for "pick up reps" workout.  As designed for a 2:00 800m high school runner, the workout is 8x400 with 90 seconds rest.  400 #s 1, 3, 4, 6, and 7 are supposed to be 70 seconds, while 400 #s 2, 5 and 8 are supposed to be in 64.  Since I knew I didn't have the guns to do this workout as designed, I made an important modification.  I turned the 400s to 300s.  I wanted #s 1,3,4,6, and 7 to be in 51 seconds, or 17 seconds per 100 meter.  The faster 300s I wanted to be in 48.  In the past, I've take three minutes' rest. This time I kept to 2:00. 
300: 34/51-high
300: 31/48-mid
300: 34/51-mid
300: 34/51-low
300: 31/48-low  
300: 34/52-low
300: 33/51-low
300: 30/46-low

Tiring!

July 16, 2014-My plan was to compete at the meet at Stockton State College (NJ).  Unfortunately, when I arrived at the meet at 5:55, having left work early at 4:15, I was happy to see all of the cheerful faces of children but disappointed by the same.  It appeared that the meet was a "kiddie hop."  The meet was free!  Even though I took time to change into my track stuff, my decision to leave was confirmed when the announcer instructed that runners would be grouped by age (not by time) and when it appeared that each race would be organized at the time of the race at the starting line.  This mean the meet would drag.  So, yes, I bagged the meet and went home, leaving at 6:20 and getting home at 7:45, a blistering drive from the Atlantic City area.

July 15, 2014-took off on account of the meet.

July 14, 2014-4.3M/2 Rustin loops.  Slow pace: loop 1 in 17:45; loop 2 in 16:45.  34:30.

My walks in-between were 2:00.

Monday, July 14th-This morning at 6:30 I decided to try the second of the two workouts that Phil mentioned: 400, 300, 200, 100...at 800 meter race pace with a 100 meter walk between each run.  Simple enough, I thought.  I hit my target times, which were supposed to coincide with a 2:05 800-meter race.

400: 62-high
300: 46-high
200: 30-mid
100: 14-low

The idea was to drop 1 second with each repeat.

My walks in-between were 2:00.

Sunday, July 13th--took off.  Yard work.

A 3:00 workout, rest included

Saturday, 7/12-

I met up with Phil at Germantown Academy for what turned out to be one of the briefest yet more intense workout I've ever had.  I arrived at 8:45 or so and decided to start my warm up before Phil arrived.  On account of the football camp taking place on the field, I warmed up by running the perimeter of the athletic area of campus.  When I returned to my staging area, I check my phone and saw that Phil had sent me an email saying he was running a little late.  He'd arrive at 9:05 or so.  Once he arrived, he shared that he was thinking of one of two workouts: 600, 1 min rest, 200 OR 400, 300, 200, 100 with a 100 meter walk between each run.  I told him I was indifferent and that sometimes it's nice to have someone else decide the workout.   After he warmed up, he said we'd do the former workout, especially since getting kicked off the track wasn't altogether unlikely.

When it was clear that we had both warmed up sufficiently, we were ready.  Phil explained that his goal was to run 1:30 for the 600 meters, essentially race pace: 28, 57, 1:27.  I countered with 1:30: 29, 59, 1:30.  I was just hoping to hang close to him.  And I did for the first 400.  He was about 28; I was right behind him in 28/29.  He crossed the 400 in 58; I was a solid 59.  As I lost ground to him, I looked down and saw that I was at the 500m in 1:15.  My last 100 must've been 17 seconds, as I ended in 1:32-high.  Phil told me that he hit the mark in 1:29.  We'd be up for the 200 in 60 seconds.  He asked me if I was ready.  I was not for two reasons: I was tired as hell and I had not yet reset my watch.  I needed the entire 60 seconds.  As timed reached 50 seconds, Phil was ready to go.  Before I could reset my watch, he took off.  Three seconds later, I was behind him.  I covered the distance in marginal 33 seconds, while Phil managed a hard-fought 29.  The long and the short of it is that Phil is theoretically fit enough to run sub-2:00 (probably 1:59), and I am fit enough to run 2:06.  Incidentally, 2:06 was my seed time for last Tuesday's meet.  A 3:00 workout, rest included

I needed to feel like I was making an impact.

Friday, 7/11-went to the Y for a quick lifting session.

Thursday, 7/10-joined the early morning (5:40) crew for a run through town.  About two miles into the run we transitioned to 45 second pick-ups, followed by a 1:15 return to jogging pace...twelve (12) sets.  This was tough enough.  I reached the 4M mark in a pedestrian 29:15 and finished up my last interval (with Pete) along the industrial area heading towards Fern Hill Elementary School.  I took a 2-minute break and then headed onto Phoenixville Pike and then back towards the Chester Co. Hospital en route to the country club where my car was parked.  On the way, I stopped for another minute, feeling my legs ache as if a muscle would pull at any moment.  Boy did I feel flaccid.  I got myself together and returned to my car after about 53:00 and 7M.

Wednesday, 7/9-after yesterday's debacle, I took the day off...to think about the error of my ways.

Tuesday, 7/8-Went to Germantown Academy for the last meet in the series.  90+degrees with a thunderstorm on its way.  I was pleased to see that national track stars LaTavia Thomas, Kimarra (sp.) McDonald and Ajee Wilson, who was fresh off her 800 win at the USATF Championships in 1:58+, were there.  I wondered whether they would compete or, better yet, compete against me.

My plan was to do 100 as a warm up and then the 800 as my main event.  I arrived in time enough for a good warm up.  I felt fairly loose, although a little flat.  With a seed time of 12.10, my season best, I was assigned lane 5 in heat 4.  My heat featured all teenagers, including two girls, one in lane 6.  My practice start gave me a bit of confidence.

I felt like my start was marginal; I didn't really get much benefit, although I felt like I didn't pop up but rather stayed lower than usual.  At the 50m mark, I felt like I had the race in the bag.  Then, I saw to my right that the girl had pulled nearly even with me.  I began to press and panic, my goal being not to let her overtake me.  I out leaned her for the win in a disappointing 12.49.  This tied for my slowest time of the season, not a good showing.  Even though I had done only distance over the last week and a half, I still felt that a 12-low was in the cards.  So, I'm finished with the 100...at least for now.  It's frustrating that I plateaued in the 100 after such a promising start this season.

After a break, it was time to get myself ready for the 800.  I warmed up a little, but not a whole lot since I had competed in the 100.  Given the seed times for the 800, including my 2:06, I figured I'd be in heat 2.  Perfect, I thought.  As it turned out, LaTavia and Kimarra were in the first heat, whose seed times ranged from 1:49-2:01.  Teammate John Vu and I would be in a much less competitive heat 2.  His seed time was 2:04.9.  He asked multiple times about the pace of my first 400 and whether I wanted to lead.  I told him 60/61, but I deferred to him with respect to leading the first lap.  Perhaps that was a mistake.

When the gun went off, he took control of the race.  As we neared the backstretch, I could see that the score board clock read 00.00, meaning it hadn't started.  Oh shucks, I thought.  By the time we were 150m into the race, it was now on...12, 13, 14.  I started doing the math, wondering what our pace was at the 200.  I figured the clock was at least 12 seconds behind.  (As it turned out, based on the footage of the race, the clock was back on target by the time we entered the far turn.)  I realized that the pace had been a bit conservative as we entered the homestretch; the time at the finished line clock flashed 48, 49, 50.  John was still leading but starting to pull out to lane 2.  I initially thought this was his way of giving my license to pass.  I started to make a move, but he closed the space.  Seeing that we would be well over 60 for the first 400, I decided that I would take him at the 400 mark, which we crossed in 63-high.  I said to myself that I needed to even-split the race in order to make it worth something.  I led the next 100 meters.  On the backstretch, John swung wide, as the announcer said as much, and blew past me.  Another runner tried to take me before the 600m mark, but I held him off and made him run wide around the turn.  Coming up the homestretch, John extended his lead, while I basically strode the last 100.  I got passed.  While I had not given up, I was close.  With 10 meters until the finish line, I saw the clock reach 2:07, 2:08, 2:09.  I figured I had run 2:09 and change.  That's true if I use hand time: 2:09.9.  The official FAT was 2:10.09.  What a crime!  I walked off the track, knowing I had not done my best, knowing I hadn't left it all out there, knowing that I could break into a jog at any moment.

GA 800 7/8/14

Phil Reilly, who had run 2:05 in the first heat, and I chatted with LaTavia briefly.  She had run 2:03.  As we discussed her lack of sponsorship and need for funding for training and travel, Phil offered her a book.  I'd do something bold: I went to my car, grabbed a wad of $100 and offered it up to her as a personal donation.  She needed it, and I needed to feel like I was making an impact.  A few minutes later, her dad approached thanked me and she followed with a hung, just as the skies darken and opened up to a downpour.  I was happy to help.  Doing so made up for my suck fest earlier.

Monday, 7/7/14-took off

arm carry and knee action good

Sunday, 7/6/14-Went to Westtown School's track for an easy pre-race workout: 4x150 and 2x200 in race pace (from a scratch start).  I tried to complete "patterned" runs, with the 150s in 22-mid and the 200s in 30.  I used my 400-1500m spikes, the ones I haven't competed in for some time since they make me feel a little slow.
150s: 22-mid; 23-low; 22-mid; 22-high (I had switched into my sprint spikes for comparison.  The last 150 felt more relaxed, although the time was a bit slower than desired.)
200s: 29-mid; 30-mid (For this last 200, I tried to imagine that I was running the final 200 of the 800.  I pretended to be tired over the first 100 and then kicking it in over the last 100, arm carry and knee action good.

I'm talking 8:30-9:00 pace!

Saturday 7/5-On account of my guilt for consuming a 1000 cal dessert Friday night, I ran a bit this morning before heading back east.  No worries: I did a very slow 3.2M.  I'm talking 8:30-9:00 pace!  By the end of vacation, I had approached the 40M mark.

My legs were a little tired.

Friday, July 4-
3:10 to start .3M
loop 1: 10:45  1.3M
loop 2: 10:15  1.3M
loop 3: 9:40   1.3M
loop 4: 9:10   1.3M

5.5M in 43:00

My legs were a little tired.

Walk to Fitness Center and then to  bungalow.

The beach area was really crowded today on account of Independence Day. 

I will take off tomorrow, as we will be traveling back to Philly in the morning.  I MAY lift, but it is unlikely I will run.  My legs need a little rest after this 35-mile week (6 days to be exact).  I haven't done a 35-mile week in about a year.

Another barebones workout

Thursday, July 3-
3:00 to start (.3M)
warm-up loop in 11:00 (1.3M)
2:00 to fitness center (.2M)
4 x .5M on treadmill, each in 3:00.  (2.0M)
3:00-4:00 upper bidy lifting between reps.
mile on treadmill: 6:00 (1.0M)
cool down walk to bungalow 
4.8M

Another barebones workout

Wednesday, July 2-
3:00 to start .3M
loop 1: 10:50  1.3M
loop 2: 10:15  1.3M
loop 3: 9:40   1.3M
loop 4: 9:10   1.3M
2:30 to bungalow  .3M
5.8M in 45:25

Tuesday, July 1-
3:00 to start (.3M)
warm-up loop in 11:00 (1.3M)
2:00 to fitness center (.2M)
mile 1 on treadmill: 6:30 (1.0M)
mile 2 on treadmill: 6:00 (1.0M)
mile 3 on treadmill: 6:00 (1.0M)
run from fitness center to start: 2:00 (.2M)
cool down loop in 11:00 (1.3M)
3:00 to bungalow (.3M)
6.6M

Great running weather

Monday, June 30-Same run, but faster.  4.5M 35:30.

3:00 to start
loop 1: 10:20
loop 2: 9:50
loop 3: 9:20
2:30 to bungalow

Sunday, June 29-On this first full day in San Diego, I left at about 7:00 AM for a run.  I spend 39:10 covering a distance of about 4.5M.  I ran around the property for a few minutes, and finally made my way to the exit.  I did three loops (1.3M per loop) around the park...for 3.9M plus the distance on campus...4.5M.  Great running weather.

It occurred to me that I forgot to breathe

Sat, June 28-en route to San Diego.  No workout.  My back is killing me!

Friday, June 27-took the day off.  Worked all day in the yard: flagstone retaining wall, flagstone walkway, digging, weeding, mowing, spraying, etc.  My back is really tight, uncomfortably so.

Thursday, June 26-went to Westtown School's track in the early AM (6:00, later than usual on account of my summer hours) for "pick up reps" workout.  As designed for a 2:00 800m high school runner, the workout is 8x400 with 90 seconds rest.  400 #s 1, 3, 4, 6, and 7 are supposed to be 70 seconds, while 400 #s 2, 5 and 8 are supposed to be in 63.  Since I knew I didn't have the guns to do this workout as designed, I made an important modification.  I turned the faster 400s to 300s.  I wanted these 300s to be in 47:48.  In the past, I've take three minutes' rest.  I kept this the same.
400: 34/71
300: 31/47-mid
400: 34/70
400: 34/70
300: 32/50-low (oops)
400: 34/70
400: 33/69
300: 30/46-high

Tiring!

Wednesday, June 26-easy 2.2M recovery run. 17:30.

Tuesday, June 24-left work at 4:30 or so for the meet at Germantown Academy on this 85-degree, slightly windy day.  Arrived just at about 5:15.  I changed into my gear and then registered for the 400 and 200, seed times 52.9 and 24.2.  I'd later change the 52.9 to 53, as I took a sneak peak of the entry cards and realized I could be in the worst lane of the fast heat with a 52.9.  I also noted that there were several times in the 53-second range.  I wrote second heat on my card.  And that's what I got--second heat, lane 4.

My warm up went ok.  My stretching went well,  I felt pretty good, although I was a little flat when I did my strides.

As I was stretching, Phil Reilly expressed that he was ready to run fast.  He and I chatted about a recent workout the he believed demonstrated his readiness for a 2:02 800 meter race.  He did 500m in 1:15, walked a 100 (1 or 2 minutes' rest) and dropped a 28-second 200.  After a 10-minute rest, he followed this effort with a 57-second 400.  I told him to let me know that next time he's planning to do this workout.  I'd like to try to push him and myself while I'm at it.  I think I can do it!

After 14 heats of the 100 and 2 heats of the mile, the 400 was up.  I watched the first heat as a spectator, sort of forgetting that I was up next.  Immediately when the heat was finished I readied my starting blocks.  After a minute or two, we were on our marks.  And then the gun went off.  I took the guy in lane 6 within the first 50-60 meters.  I was then on to the guy in lane 5.  I caught him in the middle of the backstretch.  I could feel the Penncrest guy to my inside.  So I surged.  Bad move.  I was pressing.  I tried to maintain across the third 100, but I could feel that something was wrong.  At the 300 mark, the guy in my inside pulled even and then passed me.  I could see the clock...40, 41.  I really began to struggle; I had hit a brick wall.  The final 80 meters would be ugly and the final 40 meters my worst in a long time: 49, 50, 51, 52, 53, 54, 55.  I haven't seen my time, but I wouldn't at all be surprised if I didn't break 56!  This would be my worst time in two and a half years.  I think the last time I ran 56 was during the 2011-2012 indoor season.

Once I finished the race, I felt so terrible.  I could barely stand and my head was throbbing something terrible.  It occurred to me that I forgot to breathe during the race.  Stupid me!

Just to think, I thought that skipping the 100 was a good idea so that I could run the 400 fresh and not chance a short recovery time.  As it turned out, I would have had plenty of recovery time had I run the 100.  I should have run it.  Another bad decision.  Speaking if decision, I chose not to run the 200.  I left for home, sulking like a baby whose toy had been stolen.

UPDATE (7/4/14): I wound up running 55.63.

Monday, June 23-took the day off in preparation for the meet at GA.

I need a name for this workout.

Mon, 6/23-took off

Sun, 6/22-went to the Y.

6:00 on donut (about .85M)
4:00 upper body lifting
6:00 on treadmill...on 6:58/M setting.  .85M
4:00 upper body

Sat, 6/21-went to West Chester East HS for a track workout.  Westtown School was barraged with people for a LAX tourney.

For the second time this week, I did this workout: 

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 (Ex: 2:15 man runs 34ish for 200m reps, 50ish for 300m reps and 31-ish for 200m reps; 2:05 man runs 31ish for 200m reps, 46ish for 300 reps and 27ish for 200m reps)  

200s: 30-mid, 30-high, 30-low
300: 47-low; 200: 26.8
300: 45-mid; 200: 26.5

I was off on the first 300.  Not sure what happened.  I then recovered nicely.  I need a name for this workout.  

I capped off the workout with 4x100 (fly start, of course).  My thought was to start at 15 and work my way down to 12, which is what I did.

100 #1: 15-low (stride)

100 #2: 14-high (stride)

100 #3: 13-mid (acceleration)

100 #4: 12-mid (90%)