Thursday, 12/31-Went for an easy 4.65 run on grass/in mud. Started out at 9:00/mile pace (1.5M), then dropped to 8:30 (1.5M), then finished up in 8:00/mile pace.
Wed, 12/30-Went to the Y, did a mile in 7:30, and then lifted (upper body and lower).
Thursday, December 31, 2015
Tuesday, December 29, 2015
force myself to get stronger and tougher
Tuesday, 12/29-
On this 50-degree wet day, I looked to my
archives and thought that I might do the "Breaking the Barrier" 800
meter workout. For an 800 meter race goal of 2:00 or better, the
workout is 12×300
at 43-45 seconds with a 1:00 recovery. If the pace slows to a 47 or
slower after a minimum of 4 repeats of 300 meters, then drop to running 200s at
28-30 seconds with a 1:00 recovery. If
you slow to anything slower than 31 or 32 seconds, then drop to running 100
repeats in 14-15 seconds with 30 seconds' recovery. For
a goal of 2:05, it is 12x300 in 45-47 seconds with 1:00 recovery. If
the pace slows to a 50 or slower after a minimum of 4 repeats of 300 meters,
then drop to running 200s at 31-32 seconds with a 1:00 recovery. If you
slow to anything slower than 33 or 34 seconds, then drop to running 100 repeats
in 15-16 seconds with 30 seconds' recovery.
I decided
to do what I did a few weeks back: a modified version of the Russian intervals
workout. As written for a high school 2:00 800 meter runner, the Russian
intervals workout consists of 5 x (3x300m @ 48 with a
30-second/100m jog-rest between runs and an 800m jog/rest between sets.)
This means 5 sets of 3 300s in 48 seconds, with 30 seconds' rest between
runs and an 800 meter jog between sets! OMG. I have done a modified
version of this workout in the past. For example, I have tried five sets
of 2 x 300 or even a couple sets (3 or 4) of 3x300, but never five.
I decided to do 200s instead of 300s. My
plan was to take exactly 60 seconds between runs and jog the 800 between sets
in 6:00. My goal is to build towards the original workout Russian
intervals workout described above. With my goal being 30 seconds for the
200s, here's what I managed:
Set 1: 30-low, 60 sec rest, 30-mid,
60 sec rest, 31-mid
6:45 800 meter jog
Set 2: 31-high, 60 sec rest, 30-mid,
60 sec rest, 31-low
6:45 800 meter jog
Set 3: 31-low, 60 sec rest, 30-mid,
60 sec rest, 30-mid
6:45 800 meter jog
Set 4: 30-high, 60 sec rest, 31-low,
60 sec rest, 30-high
6:45 800 meter jog
Set 5: 31-low, 60 sec rest, 30-low,
60 sec rest, 29-high
While I
was hoping to run 30s, which, on average, would have been about a second faster
per repeat than what I managed a couple of weeks back, this 10:30 AM workout performance was
pretty good.
I would
like to do these repeats in sub 30 eventually. Alternatively, I'd like to
do this workout with 30 seconds' rest between 200s. I need to force
myself to get stronger and tougher! I would also like to give the
breaking the barrier a shot soon.
Monday, 12/28-took off
Sunday, December 27, 2015
.75M was the way to go!
Sunday, 12/27-
Went to the Y for a post-race easy workout.
I did
Went to the Y for a post-race easy workout.
I did
- .75M on the donut track at 7:40 pace
- lifting-legs and arms...4:30
- .75M on the treadmill at 7:25 pace
- lifting-legs and arms...4:30
- .75 on the donut track at 7:10 pace
- lifting-legs and stretch...4:30
- .75 on the treadmill at 6:55 pace
- lifting-arms and stretch...4:30
- .75 on the donut track at 6:40 pace
- stretch
.75M was the way to go!
Another Almost...First competition of the season
December 26--Sprint Night at the Armory--NYC...First competition of the season
I met up with Craig, Daryl and Wayne at Craig's house at about 2:15, before departing for NYC at close to 2:30. We arrived at the parking lot at about 4:15 for the 6:00 PM meet, which, lo and behold, was running on time. I was thankful I was able to warm up on the track and not in the second floor corridor. The meet would begin with the 60 hurdles and the 60 dash, so we had quite a bit of time on our hands. I did a couple of laps. I then hung out solo for a bit, almost falling asleep with my face in my hands. After a while, I got up and did .75M at 8:00 mile pace. I then began my stretching routine. I did 50 knee-drives, 6 sets of 30 seconds of right-over-lefts, and leg stretches on the higher railings surrounding the track. I then put on my spikes, did a few starts with blocks on the straightaway (as the 60 was being contested), and ran a few turns. 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 heat assignments. For yet another year I was assigned LANE 6 in heat 6 of 9. I was bummed. Dammit! Why lane 6? I was envious of John Curtis' lane 4 assignment.
When the gun went off, I was tentative, stumbling some as I moved down and then up the bank. By the 100m mark I could sense that the guy in lane 5 would pass me soon. He did. I found myself in third place at the break. A more aggressive straightway by the runner in lane 3 put me in fourth at the 200. I also didn't want to over-exert myself for position. Unfortunately, I found myself slightly out of position, and I was a little surprised to see the guy stop at the 300 meter mark, compromising my momentum a bit. I was within 7-8 meters of John. I cut the distance in half on the homestretch. There was a huge electronic clock display on the parallel to, but midway down, the homestretch. I could see it on my left. I watched as the clock reached 49, 50, 51,…. I could see it no more.
Did I do it? Did I? I waited and no….I saw 55.05 F.A.T. Nope 55.08. Argh. A little better than the times in 2012 (55.11) and 2013 (55.18). I thought I had a chance to break 55 seconds, but the tactical error cost me. Craig mentioned that I reached the 300 meter mark in 38 or 39 seconds. I'd wager 40 seconds. The last 100 was probably about 15, not a 16 or 17. (25-high/29-low). The winner of the heat ran 51 and change.
2015 Armory Sprint Night 400 meters
When the gun went off, I was tentative, stumbling some as I moved down and then up the bank. By the 100m mark I could sense that the guy in lane 5 would pass me soon. He did. I found myself in third place at the break. A more aggressive straightway by the runner in lane 3 put me in fourth at the 200. I also didn't want to over-exert myself for position. Unfortunately, I found myself slightly out of position, and I was a little surprised to see the guy stop at the 300 meter mark, compromising my momentum a bit. I was within 7-8 meters of John. I cut the distance in half on the homestretch. There was a huge electronic clock display on the parallel to, but midway down, the homestretch. I could see it on my left. I watched as the clock reached 49, 50, 51,…. I could see it no more.
Did I do it? Did I? I waited and no….I saw 55.05 F.A.T. Nope 55.08. Argh. A little better than the times in 2012 (55.11) and 2013 (55.18). I thought I had a chance to break 55 seconds, but the tactical error cost me. Craig mentioned that I reached the 300 meter mark in 38 or 39 seconds. I'd wager 40 seconds. The last 100 was probably about 15, not a 16 or 17. (25-high/29-low). The winner of the heat ran 51 and change.
2015 Armory Sprint Night 400 meters
I felt okay afterwards and was able to walk well. I prepared myself for the 200. I tried to stay loose . I was assigned lane 6 (again) in heat 15 of 19. I made a conscious decision to go after the 25-second barrier. I stumbled on the turn a little bit, stepping onto the line.
At the 100 mark, I felt good. Coming into the homestretch, I realized I was in the lead. I just tried to get on my toes. With 10 meters to go, I heard someone tell me to lean. But it was too late. The 35-year old in lane 2 nipped me at the line, although my name was initially called as the winner in 24.90-something. Nope. 25.01 was the official time, with the other guy posting 24.93. Quite honestly, he did not look to be almost a .10 in front of me.
200 meters 2015 Armory Sprint Night
A little more umph and I could have broken the 25-second barrier. Another almost! Encouraging. I did think that I could run faster given my pre-race workout on Thursday. Maybe I hand;t warmed up quite enough. Maybe I will stop doing my workouts on a fly start, as perhaps they gave me a false sense of where I am.
At the 100 mark, I felt good. Coming into the homestretch, I realized I was in the lead. I just tried to get on my toes. With 10 meters to go, I heard someone tell me to lean. But it was too late. The 35-year old in lane 2 nipped me at the line, although my name was initially called as the winner in 24.90-something. Nope. 25.01 was the official time, with the other guy posting 24.93. Quite honestly, he did not look to be almost a .10 in front of me.
200 meters 2015 Armory Sprint Night
A little more umph and I could have broken the 25-second barrier. Another almost! Encouraging. I did think that I could run faster given my pre-race workout on Thursday. Maybe I hand;t warmed up quite enough. Maybe I will stop doing my workouts on a fly start, as perhaps they gave me a false sense of where I am.
One of the highlights of the night was seeing my buddy Bruce run 26.35 in the 200m. He looked tough and strong. Although he was disappointed with his 400 meter time of 58.58, he put in a gutsy effort, reaching the 300 meter mark in just under 42 seconds. A 16-high or 17-low last 100 meter cost him the 57. (27/31)
In other news, it was awesome to have nice turnout of teammates. To see Craig and Nick D. competing again was fantastic. I hope they continue to make strides towards a Millrose and Penn Relays showing!
Friday, December 25--Merry Christmas! Took the day off!
Thursday, December 24, 2015
these runs were on the fly
Thurs, Dec 24--Today's workout of 3x150 and 3x100 was a pretty good one, especially on this 60-degree day. A replica of 2013's workout on this day, it was supposed to be a confidence booster going into this weekend's meet at The Armory. I was supposed to do 1x21, 1x20, 1x19 and 1 x 13-low, 1x12-high, 1x12 mid.
Unlike the uninspiring workout two years ago in which I was supposed to 2x21, 2x20, 2x19 and 3x sub-13 and wound up doing 20.9, 20.6, 20.5, 20.4, 20.3, 20.2 and 13.1, 13.3, 13.2 instead, this year I was closer to my A game.
150 #1: A little stiff, but managed 21.6 (3:00 rest, combo of walk/jog)
150 #2: A little more fluid...and managed 20.5 (3:00 rest, combo of walk/jog)
150 #3: I got my knees up and relaxed my way to 19.4
(4:00 rest, combo of walk/jog)
100 #1: I got great grip on the track and ran to 12.7.
3:00 rest
I told myself to do the same and to follow through the second 50 with more power. I said I wanted to hit 12.4, so that I could set myself up for a sub-12 last 100.
100 #2: I felt myself hitting the ground almost midsole... 12.4
3:00 rest
100 #3: Knowing the second 100 felt good and that the breeze was to my back, I hammered the last one. I wanted more power at the start, keeping my head down during the drive phase. Feeling strong, I dropped 11.8!
While all of these runs were on the fly, I am encouraged. Despite my ankle issues, I could be on my way to a banner season. For now, though, I hope to run in the 55- and 25- range for the 400 and 200 on Saturday. I have to remember to be aggressive during my warmup, as I tend to get stronger deeper into my workouts.
26.5/28.5=55
20.5/20.5/14=55
26/29=55
20/20/15=55
26.5/28=54.5
20/20.5/14=54.5
Wed, Dec 23-took the day off
Tuesday, December 22, 2015
in the wind and off and on rain
12/22/15
I set out to do my sit 'n kick reps workout on this warmer (50s) but rainy day. Sit 'n kick reps workout is 5 x (400…rest 30 sec…and then 200, then 1200m jog). The goal for the 400 is 64, and the goal for 200 is 28. The modified workout is 5 x (400...rest 30 sec...and then 150). The 400s were supposed to be in 64, and the goal for 150 was 21.
I warmed up and stretched in the wind and off and on rain.
Set 1: 65-mid (15,30-high/34-high), 23-mid
1000 jog in 7:45. Then, I waited an additional 45 sec before beginning the second set.
Set 2: 65-low (15,30-high/34-low), 22-mid
1200 jog in 8:30
Set 3: 63-high (15,30-low/33-mid), 22-low
1200 jog in 8:30
Set 4: 64-low (15,30-low/33-mid), 23-low
1200 jog in 8:30
Set 5: 63-mid (14,30-low/33-low), 21-mid
This time two years ago, I did the same workout in the steady rain and 50-plus degree weather.
After the first 400 of 66 seconds, I didn't feel like I had the pop in my stride. I chickened out and decided against the 200; I'd do 100s instead. I figured that doing the 100s in sub-14 would set me up to be able to do the 200s in 28 in a later workout. My first 100 was 15.1, too slow.
Set 1: 66 (15,31/35), 15.1
1200 jog in 8:50
Set 2: 65 (15,32/33), 13.8
1200 jog in 8:40
Set 3: 63.9 (15,31/32), 13.7
1200 jog in 8:30
Set 4: 63.6 (15,31/32), 13.6
1200 jog in 8:45
I took off my shirt heading into set 5. Why not?
Set 5: 60.8 (14,29/31), 13.4
BAM! It was awesome to pop a 60-second final 400.
12/21-took off
I set out to do my sit 'n kick reps workout on this warmer (50s) but rainy day. Sit 'n kick reps workout is 5 x (400…rest 30 sec…and then 200, then 1200m jog). The goal for the 400 is 64, and the goal for 200 is 28. The modified workout is 5 x (400...rest 30 sec...and then 150). The 400s were supposed to be in 64, and the goal for 150 was 21.
I warmed up and stretched in the wind and off and on rain.
Set 1: 65-mid (15,30-high/34-high), 23-mid
1000 jog in 7:45. Then, I waited an additional 45 sec before beginning the second set.
Set 2: 65-low (15,30-high/34-low), 22-mid
1200 jog in 8:30
Set 3: 63-high (15,30-low/33-mid), 22-low
1200 jog in 8:30
Set 4: 64-low (15,30-low/33-mid), 23-low
1200 jog in 8:30
Set 5: 63-mid (14,30-low/33-low), 21-mid
This time two years ago, I did the same workout in the steady rain and 50-plus degree weather.
After the first 400 of 66 seconds, I didn't feel like I had the pop in my stride. I chickened out and decided against the 200; I'd do 100s instead. I figured that doing the 100s in sub-14 would set me up to be able to do the 200s in 28 in a later workout. My first 100 was 15.1, too slow.
Set 1: 66 (15,31/35), 15.1
1200 jog in 8:50
Set 2: 65 (15,32/33), 13.8
1200 jog in 8:40
Set 3: 63.9 (15,31/32), 13.7
1200 jog in 8:30
Set 4: 63.6 (15,31/32), 13.6
1200 jog in 8:45
I took off my shirt heading into set 5. Why not?
Set 5: 60.8 (14,29/31), 13.4
BAM! It was awesome to pop a 60-second final 400.
12/21-took off
Saturday, December 19, 2015
make it through the workout somewhat comfortably and with success in hitting the times
Saturday, 12/19--cold (35-degrees), windy day today, at the time of my workout at Radnor HS with Bruce, Duncan, Carla, Chuck S., Chuck K., Ray, Neil, his girlfriend Faye.
I decided we'd (Bruce, Ray, and I) do 5x200; 5 x150; 5x100. We'd take 2:45 between each repeat and no additional time between sets. The other folks did their own thing. Chuck and Chuck did three (3) simulated 800s (400, 60 sec rest, 200, 30 sec rest, and 200, 5 min rest)
My runs, with Bruce and Ray in tow:
200s (30 sec goal pace...for 800m race): 29-high, 31-low, 30-mid, 30-low, 30-high. Relaxed pick-up run.
150s (20 sec goal pace...for 400m race): 21-high (I realized we had run longer than 150, on account of being disoriented by the other "150" mark), 21-low, 20-mid, 20-mid, 20-mid, 20-mid. Relaxed sprint.
100s (sub 13 sec goal pace...for the first 100 of a 400m race): 12.9, 13.1, 12.6, 12.6, 12.5, 12.7. Relaxed sprint.
I told Bruce that he should be 2.5 seconds behind me for the 200s (33-mid), about 1 second off me on the 150s (21-low), and less than a second slower than me on the 100s (13-mid). He could obviously run the times above, but my goal was for him to make it through the workout somewhat comfortably and with success in hitting the times.
This day two years ago I did this same workout, but with six (6) repeats per distance.
My runs at that time (2013) were:
200s (30 sec goal pace): 29-high, 30-low, 30-low, 30-mid, 30-mid, 30-low. This was for the 800 in me.
150s (20 sec goal pace): 19-high, 20-low, 20-mid, 21-low, 20-high, 20-mid. This was for the 400 in me.
100s (sub 13 sec goal pace): 13.1, 12.8, 12.8, 13.1, 13.1, 12.4. This was for the 200 in me.
A week 'til showtime #1: The Armory!
Friday, December 18, 2015
Maybe nothing.
Fri, 12/18-Went to the Y at 5:40 AM. Alternated between .5M runs on the donut track at 7:30/7:45 pace and lifting (arms and legs). 30 min workout.
Thurs, 12/17-Met up with the group at WC Country Club at 5:40 AM for the distance run workout. At Union and Brandywine, which is about 1.4M into the run, we started the workout of 2:00 hard/1:00 easy. I really wasn't feeling it! I was just awful. I finished up at Matlack and E, Chestnut in 25:30 or so, and I hit the 4M mark in just under 28:00. I then bagged the rest and went home. I am exhausted.
Wed, 12/16-Cannot remember. Maybe nothing.
Tuesday, December 15, 2015
on this unseasonably 58-degree morning
Tuesday, 12/15-Decided not to do the workout today at WC Henderson. Instead, at 5:40 AM on this unseasonably 58-degree morning I made my way to Westtown School's track for a moderate track workout. I decided to do a little speed work: 8 x 150m with 2:30 rest, a combination of walking and jogging. My target was the first two in 22-mid, second two in 21-mid, and last two in 20-mid.
I managed 23-low, 22-mid, 22-mid, 21-mid, 21-mid, 21-low, 20-low, 19-mid. I felt fine and could have kept going, but time was of the essence.
I began at 6:00 and finished at 6:25. After my cool down, I hopped into my car (6:30) to head home (6:35).
Monday, 12/14-took off
I managed 23-low, 22-mid, 22-mid, 21-mid, 21-mid, 21-low, 20-low, 19-mid. I felt fine and could have kept going, but time was of the essence.
I began at 6:00 and finished at 6:25. After my cool down, I hopped into my car (6:30) to head home (6:35).
Monday, 12/14-took off
Sunday, December 13, 2015
This workout took more out of me (us) than anticipated. Bah humbug!
Sunday, 12/13/15
I went to the Y to do 4 (mile, arms lifting, legs lifting). I alternated between the donut track and the treadmill for the miles, managing a relaxing 7:40, 8:00, 7:10, 7:30 paces. I took 5:00 between each mile to do some arms and legs work.
Saturday, 12/12/15-
Met up with a nice group at Radnor HS for a workout. There were Duncan, Carla, Bruce, John, Chuck S., Chuck K., and none other than Ray Parker, who was joining us for the first time.
At first, I thought that we might do 4 x 200 at 800m race goal pace, 4 x 150 at 400m race goal pace, and 4 x 100 at faster than 400m race pace, w/ a 3:00 rest between runs. I'd shoot for 30s, 20s, and 13s.
After thinking things over, and on account of Bruce's 58.2 time trial last week and his resulting desire to work on the strength for the last part of his 400, I decided on a different workout.
Bruce et al.: 4 x 300/100
Me: 4 x 400/100
Bruce would do fairly hard 300, rest for 90 seconds, then do a race pace 100. The 300s were supposed to be in the 47-second range (about 2 seconds per 100 meters slower than race pace; in an actually race, I'd expect Bruce to hit the 300 meter mark in 41/42 seconds en route to a 56/57 second 400). The 100 was supposed to be as "fast" as the last 100 in an actual 400 meter race. For Bruce, this could be just under 15 seconds.
Instead of 300s, I'd tack on an additional 100m for 400s. I'd rest about 75 seconds between my 400s and 100s.
John Curtis and Ray would join us; Duncan and the two Chuck had their own workout of 500/200.
From the start, the workout was pretty honest.
Set 1: John took out the first run pretty hard, crossing the 200 in 29. Bruce and I were not far behind, as we crossed in 30. John finished the 300 in about 45, with Bruce and me crossing in 46. I kept at it and hit the 400 in 62-mid. John, Ray and Bruce blazed the 100 in 13 and change. I posted 14-low. I felt sluggish for sure. The gin and tonics from the holiday party the night before were reanimated.
Set 2: We continued with an honest pace. I saw 29 at the 200, with Bruce and John in tow. We three reached the 300 in 45. I relaxed the last 100 to hit the 400 in 61-high. The 100s were similar to the previous one, although I gave it a little extra umph to dip into the 13s.
Set 3: We were slightly more aggressive on this one. I saw 28 at the 200, with John sling-shorting off the turn and extending over the last 100 to reach the 300 in about 43-high. Bruce and I were about a second behind, waning a bit on the third 100. I maintained over the last 100 to reach the 400 in 60-high. The break between the 300 and 100 were protracted at this point. Bruce was suffering, but he heard my boisterous encouragement. The 300 group wound up taking 1:45 rest, which means I wound up taking 90 seconds. We had stolen 15 seconds. The 100s were still solid, with all of us cracking 14. I still felt flaccid, though.
Set 4: This was it. A little less aggressive than the third one, John and I saw 29 at the 200. We supported each other stride for stride over the third hundred. Wanting to break 60 seconds for the 400, I got my knees up and pulled ahead a bit. I crossed the 300 in 44 en route to a 60-low 400. I think Bruce ran about 46 or so. Like in set 3, the 300 group wound up taking 1:45 rest, which means I wound up taking 90 seconds. We had stolen another 15 seconds. The 100s were a struggle, with none of us cracking 14. I felt weak in my 14-low attempt.
From what he reports, Ray hovered at the 46/47 mark for his 300s.
This workout took more out of me (us) than anticipated. Bah humbug!
My series:
Set 1: 62-high/14-low
Set 2: 61-high/13-mid
Set 3: 60-high/13-high
Set 4: 60-low/14-low
I went to the Y to do 4 (mile, arms lifting, legs lifting). I alternated between the donut track and the treadmill for the miles, managing a relaxing 7:40, 8:00, 7:10, 7:30 paces. I took 5:00 between each mile to do some arms and legs work.
Saturday, 12/12/15-
Met up with a nice group at Radnor HS for a workout. There were Duncan, Carla, Bruce, John, Chuck S., Chuck K., and none other than Ray Parker, who was joining us for the first time.
At first, I thought that we might do 4 x 200 at 800m race goal pace, 4 x 150 at 400m race goal pace, and 4 x 100 at faster than 400m race pace, w/ a 3:00 rest between runs. I'd shoot for 30s, 20s, and 13s.
After thinking things over, and on account of Bruce's 58.2 time trial last week and his resulting desire to work on the strength for the last part of his 400, I decided on a different workout.
Bruce et al.: 4 x 300/100
Me: 4 x 400/100
Bruce would do fairly hard 300, rest for 90 seconds, then do a race pace 100. The 300s were supposed to be in the 47-second range (about 2 seconds per 100 meters slower than race pace; in an actually race, I'd expect Bruce to hit the 300 meter mark in 41/42 seconds en route to a 56/57 second 400). The 100 was supposed to be as "fast" as the last 100 in an actual 400 meter race. For Bruce, this could be just under 15 seconds.
Instead of 300s, I'd tack on an additional 100m for 400s. I'd rest about 75 seconds between my 400s and 100s.
John Curtis and Ray would join us; Duncan and the two Chuck had their own workout of 500/200.
From the start, the workout was pretty honest.
Set 1: John took out the first run pretty hard, crossing the 200 in 29. Bruce and I were not far behind, as we crossed in 30. John finished the 300 in about 45, with Bruce and me crossing in 46. I kept at it and hit the 400 in 62-mid. John, Ray and Bruce blazed the 100 in 13 and change. I posted 14-low. I felt sluggish for sure. The gin and tonics from the holiday party the night before were reanimated.
Set 2: We continued with an honest pace. I saw 29 at the 200, with Bruce and John in tow. We three reached the 300 in 45. I relaxed the last 100 to hit the 400 in 61-high. The 100s were similar to the previous one, although I gave it a little extra umph to dip into the 13s.
Set 3: We were slightly more aggressive on this one. I saw 28 at the 200, with John sling-shorting off the turn and extending over the last 100 to reach the 300 in about 43-high. Bruce and I were about a second behind, waning a bit on the third 100. I maintained over the last 100 to reach the 400 in 60-high. The break between the 300 and 100 were protracted at this point. Bruce was suffering, but he heard my boisterous encouragement. The 300 group wound up taking 1:45 rest, which means I wound up taking 90 seconds. We had stolen 15 seconds. The 100s were still solid, with all of us cracking 14. I still felt flaccid, though.
Set 4: This was it. A little less aggressive than the third one, John and I saw 29 at the 200. We supported each other stride for stride over the third hundred. Wanting to break 60 seconds for the 400, I got my knees up and pulled ahead a bit. I crossed the 300 in 44 en route to a 60-low 400. I think Bruce ran about 46 or so. Like in set 3, the 300 group wound up taking 1:45 rest, which means I wound up taking 90 seconds. We had stolen another 15 seconds. The 100s were a struggle, with none of us cracking 14. I felt weak in my 14-low attempt.
From what he reports, Ray hovered at the 46/47 mark for his 300s.
This workout took more out of me (us) than anticipated. Bah humbug!
My series:
Set 1: 62-high/14-low
Set 2: 61-high/13-mid
Set 3: 60-high/13-high
Set 4: 60-low/14-low
Friday, December 11, 2015
weak and weary
Friday, 12/11--was supposed to go to the Y to lift, but I slept in. Not feeling well.
Thursday, 12/10-Met up w/ the crew at 5:40 as usual. Arrived as they were leaving. We were supposed to do a steady state run today, no real workout. Hell, it certainly didn't feel that way. Several people started called it the "non-workout workout," as the slightly sub-7:00 pace felt brisk to some of us. On account of the crappy 10 days I've had, I felt weak and weary. I bagged the run at mile 4 (which I reached in 27:45) and headed back to my car for a total of 5 miles. Not feeling well.
Wednesday, 12/9--was supposed to go to the Y to lift, but I slept in.
Tuesday, 12/8--On account of the upcoming transition to hills and the tough training we've been doing, Kevin showed us mercy. The 5:50 AM workout was mile, 400 jog/rest, and 6x300 with 200 meter rest between each. Since I arrived late, I took a couple of additional minutes to stretch. I joined the top group with about 830m to go. I covered the 800 in 2:54, 5:48 pace. As it turns out, Scott Burns dropped a 5:15.
The 300s were fine, although I was more winded than I should have been. 58, 57, 56, 55, 53, 50.
Monday, 12/7-cannot recall at all.
Thursday, 12/10-Met up w/ the crew at 5:40 as usual. Arrived as they were leaving. We were supposed to do a steady state run today, no real workout. Hell, it certainly didn't feel that way. Several people started called it the "non-workout workout," as the slightly sub-7:00 pace felt brisk to some of us. On account of the crappy 10 days I've had, I felt weak and weary. I bagged the run at mile 4 (which I reached in 27:45) and headed back to my car for a total of 5 miles. Not feeling well.
Wednesday, 12/9--was supposed to go to the Y to lift, but I slept in.
Tuesday, 12/8--On account of the upcoming transition to hills and the tough training we've been doing, Kevin showed us mercy. The 5:50 AM workout was mile, 400 jog/rest, and 6x300 with 200 meter rest between each. Since I arrived late, I took a couple of additional minutes to stretch. I joined the top group with about 830m to go. I covered the 800 in 2:54, 5:48 pace. As it turns out, Scott Burns dropped a 5:15.
The 300s were fine, although I was more winded than I should have been. 58, 57, 56, 55, 53, 50.
Monday, 12/7-cannot recall at all.
Sunday, December 6, 2015
I managed 15 200s
Saturday, 12/6--I needed a good workout to get me out of the fog I have been in. Knowing the usual crew wasn't really gathering this week, I was left to my own devices. Inspired by Peter Brady's (of Central Park TC) Facebook post in which he shared three workouts that indicated excellent early-season fitness, I needed to do something a little bold. (Peter's recent track workouts, including on the morning of 12/3, were: 1) 8 x 200 w/ 200 jog recovery average time 28-low; 2) 2 x 800 @5K goal pace with 90 seconds rest +3 x 800@ 3K pace with 2 minutes (2:29,2:26,2:20,2:20,2:17); and 3) 3 sets of 2 x 400 with 90 seconds between reps and 3 minutes between sets all right around 63-flat.)
These are kick-ass efforts that bury my measly work. Running in the 16:00-minute range for 5K, in the 4:20s for the mile, under 2:00 for the 800 meters, and 54 seconds for the 400s, he's out of my league. That doesn't mean I am completely out of the game, though. I remember how he and I locked up on the third leg of the 4x400 last year at Penn Relays.
Video: Penn Relay M40 4x400 with commentators
Video: Penn Relay M40 4x400 with commentators
At any rate, I know I am not able to do the workouts he posted, that is, unless I adjust the rest substantially!
At any rate, on this 45-degree sunny day, I looked to my archives and pulled out my Russian intervals workout, which seemed to be a reasonable alternative to Peter's stud efforts. As written for a high school 2:00 800 meter runner, it is 5 x (3x300m @ 48 with a 30-second/100m jog-rest between runs and an 800m jog/rest between sets.) This means 5 sets of 3 300s in 48 seconds, with 30 seconds' rest between runs and an 800 meter jog between sets! OMG. I have done a modified version of this workout in the past. For example, I have tried five sets of 2 x 300 or even a couple sets (3 or 4) of 3x300, but never five.
I decided to do 200s instead of 300s. My plan was to take exactly 60 seconds between runs and jog the 800 between sets in 6:00. My goal is to build towards the original workout Russian intervals workout described above. With my goal being 31s for the 200s, here's what I managed:
Set 1: 30-flat, 60 sec rest, 30-low, 60 sec rest, 31-mid
6:30 800 meter jog
Set 2: 32-mid, 60 sec rest, 30-high, 60 sec rest, 31-mid
6:15 800 meter jog
Set 3: 31-high, 60 sec rest, 30-flat, 60 sec rest, 31-low
6:20 800 meter jog
Set 4: 30-high, 60 sec rest, 31-low, 60 sec rest, 31-high
6:30 800 meter jog
Set 5: 31-low, 60 sec rest, 30-low, 60 sec rest, 29-high
It's funny how none of my sets featured straight 31s, the goal pace.
It has been a while since I managed 15 200s, a little over two years, November 10, 2013 to be exact. According to my post, on that windy day I did:
31,33,34
32,32,32
31,32,32
31,31,32
30,31,31
32,32,32
31,32,32
31,31,32
30,31,31
I also reported that my rest was 45 seconds between runs and 6:00 or so between sets.
It appears that I managed an average of one second faster per repeat in yesterday's workout. I hope this is a good sign. Unfortunately, my ankles, especially my left one, continues to nag me. Tightness, stiffness, pain.
Friday, 12/5-What did I do on Friday? Can't recall. It's been that kind of week!
Saturday, December 5, 2015
where I need to be and what I need to do
The following is a cut-and-paste of Peter Brady's December 3, 2015 Facebook posting. I post it here because the workouts he mentioned (bolded) is a reminder of where I need to be and what I need to do. Peter is an 800-meter/mile extraordinaire.
I'm always ambivalent about posting workouts or even race results because I generally think nobody gives a damn and I definitely don't want to come
across as self-obsessed or as though I'm trying to brag about my workouts.
At the same time, I'm always interested in reading about other runners'
training and racing either on Facebook or elsewhere, particularly some of my fellow masters competitors so it only seems fair that I return the favor by posting some of my recent runs.
So here is a quick recap of my fall races and
most recent track workouts:
10/31: Raced the NYRR Dash to the Finish 5K in
16:25, second in my age group. A bit disappointed in the time and place,
especially since I broke 16 in this race 2 years ago, but I just didn't have
that great a day.
11/8: USATF NY 10K XC Championship: 34:35-7th
overall and won my age group. Very happy with this result, especially since it
was a somewhat hilly course with a mix of pavement, grass and dirt and 10K XC
is way outside my comfort zone.
11/15: NYRR Fred Lebow 5K XC at Van Cortlandt
Park: 17:23-2nd in age group. Awful race. Van Cortlandt is definitely in my
head- I can't seem to run well on that course!
Last 3 track workouts, including this morning:
1) 8 x 200 w/ 200 jog recovery average time 28-low;
2) 2 x 800 @5K
goal pace with 90 seconds rest +3 x 800@ 3K pace with 2 minutes
(2:29,2:26,2:20,2:20,2:17); and
3) 3 sets of 2 x 400 with 90 seconds between
reps and 3 minutes between sets all right around 63-flat.
It's a long season ahead but I'm happy to be
healthy and starting to get in some decent training.
Thursday, 12/3-Met up with the crew at the West Chester Country Club at 5:40 AM for the in-town distance run/workout. On account of Brian's run this Sunday, the plan was to do a 1.5M tempo beginning about 1.5M into the 7.9M stretch. We reached the mark in 10:30. Five minutes into the tempo, I knew I wasn't "feeling it;" I wasn't into it. I kept going, though, staying with John Lavin and within twenty meters of Kevin, Ed, Manion, and someone else. Lavin and I reached the mile mark in 6:01. We finished in 9:02, about thirty meters behind Manion et al.; Kevin Kelly had turned off the route about a mile in. I took a breather and jogged slowly, thinking about the week's events. I found myself flaccid and unmotivated to do my usual route. I turned off and headed back to my car, completing only five miles.
Wednesday, 12/2--5:45 AM workout at the Y. Did 5 sets of (.75M in 5:00 and 4:00 of combination of lifting, legs and upper body). I alternated between the donut track and treadmill. Not in good spirits.
Tuesday, 12/1--took off. Not rested. Family crisis Monday afternoon. Did not go to Tampa as a result. Not in good spirits.
Monday, 11/30-took off, thinking that I would work out at WC Henderson tomorrow at 5:50 AM, my last workout in PA before departing Tuesday afternoon for Tampa.
Thursday, 12/3-Met up with the crew at the West Chester Country Club at 5:40 AM for the in-town distance run/workout. On account of Brian's run this Sunday, the plan was to do a 1.5M tempo beginning about 1.5M into the 7.9M stretch. We reached the mark in 10:30. Five minutes into the tempo, I knew I wasn't "feeling it;" I wasn't into it. I kept going, though, staying with John Lavin and within twenty meters of Kevin, Ed, Manion, and someone else. Lavin and I reached the mile mark in 6:01. We finished in 9:02, about thirty meters behind Manion et al.; Kevin Kelly had turned off the route about a mile in. I took a breather and jogged slowly, thinking about the week's events. I found myself flaccid and unmotivated to do my usual route. I turned off and headed back to my car, completing only five miles.
Wednesday, 12/2--5:45 AM workout at the Y. Did 5 sets of (.75M in 5:00 and 4:00 of combination of lifting, legs and upper body). I alternated between the donut track and treadmill. Not in good spirits.
Tuesday, 12/1--took off. Not rested. Family crisis Monday afternoon. Did not go to Tampa as a result. Not in good spirits.
Monday, 11/30-took off, thinking that I would work out at WC Henderson tomorrow at 5:50 AM, my last workout in PA before departing Tuesday afternoon for Tampa.
Sunday, November 29, 2015
Sunday, 11/29/15
Met up with Bruce, Duncan, Rob, Chuck Shields, Mary, John Curtis, and Betsy at Radnor HS for a workout. I opted for a dirty dozen: 12x150. The plan was to do 4 at 22, 4 at 21, and 4 at 20 with 3:00-sharp between runs. My series was:
23-high
23-low
21-mid
22-high
21-mid
21-mid
21-low
21-low
20-high
20-low
20-mid
19-high
My main man Bruce had an exemplary first half of the workout and he did a great job digging in at the end when the going got tough. He was spent after 8 150s, but hung in there. Each week he increases his capacity for work. His future in the 400 and 800 is looking might bright.
For comparison, on Thanksgiving Day 2014 I managed:
23
24
22
22
22
22
22
22
21
21
20
20
Met up with Bruce, Duncan, Rob, Chuck Shields, Mary, John Curtis, and Betsy at Radnor HS for a workout. I opted for a dirty dozen: 12x150. The plan was to do 4 at 22, 4 at 21, and 4 at 20 with 3:00-sharp between runs. My series was:
23-high
23-low
21-mid
22-high
21-mid
21-mid
21-low
21-low
20-high
20-low
20-mid
19-high
My main man Bruce had an exemplary first half of the workout and he did a great job digging in at the end when the going got tough. He was spent after 8 150s, but hung in there. Each week he increases his capacity for work. His future in the 400 and 800 is looking might bright.
For comparison, on Thanksgiving Day 2014 I managed:
23
24
22
22
22
22
22
22
21
21
20
20
I do believe I took 2:00 rest, though.
As always, it was so very good to hang out with the gang afterwards. My bud Bruce treated me to a coffee and almond butter croissant. Delicious! The joy and camaraderie after a hard workout make all the difference!
Thursday, November 26, 2015
Trotting like a Turkey: 29th out of 2369
Thursday, 11/26--
First, Happy Anniversary to my beautiful wife. Twenty-one years and counting...
I left at 6:40 AM and drove to Downingtown West HS, stopping to get money along the way. My car read 31 degrees. Parked in the high school parking lot at about 7:05 or so. I got a great space. Registered for the race so very easily! Walked/jogged to stadium. According to the announcer, about 3000 people registered for the Turkey Trot. (As it turned out, about 2400 would compete.) I happened upon John Lavin, like I did three years ago when I ran this race. Warmed up on track and surrounding area. Stretched a bit in restroom, where it was warmer. Sat in car for a few minutes. Got to the starting line, which was in front of the STEM Academy. I made my way up to the front of the HUGE crowd. Lining up at the starting area was easy this year. Gun went off at 8:01, and I got out pretty well. Like three years ago, I found myself in the company of Rachel McGinnis. I could see John Lavin and John Manion about 15-20 meters ahead. I figured I'd hang onto her and keep Manion and Lavin in sight. I reached the mile mark in 5:40, two seconds behind Rachel and about 7-8 seconds behind Manion and Lavin. I was on my way. I tried to stay relaxed and to maintain my rhythm. I realized that I was on pace to run about 17:30, that is, until I started losing my confidence. I checked my watch saw that I was 10:25 into the race and with about seven minutes to go. By mile 2, I realized I had let the crew I was following get too far ahead me--10 seconds. 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. With about 500 meters to go, I began to wane. I was not digging in. I was trotting like turkey! With about 300 meters left, I saw that my watch was inching towards 17:00. With 100 meters remaining, I was passed by the three of four or five runners I had passed. I was miffed. I finished in a pedestrian 17:55. After a 5:40 first mile, I'd wager a guess that I ran 5:45 for the second mile and 5:55 for the third mile. I think I could have run a bit faster and most certainly wish I could've broken 17:30. I wasn't dead afterwards, though. 40th place/2369. I left not quite 10 minutes after I had finished. I had to head home to be picked up at 9:00 or so for a football game in Havertown. I could have stayed in Downingtown longer and enjoyed the festive atmosphere, as my ride to the football game did not arrive to my house until well after I had arrived, 9:30. The game was fun as usual, and I had a few good catches. I'm so sore, though, now.
First, Happy Anniversary to my beautiful wife. Twenty-one years and counting...
I left at 6:40 AM and drove to Downingtown West HS, stopping to get money along the way. My car read 31 degrees. Parked in the high school parking lot at about 7:05 or so. I got a great space. Registered for the race so very easily! Walked/jogged to stadium. According to the announcer, about 3000 people registered for the Turkey Trot. (As it turned out, about 2400 would compete.) I happened upon John Lavin, like I did three years ago when I ran this race. Warmed up on track and surrounding area. Stretched a bit in restroom, where it was warmer. Sat in car for a few minutes. Got to the starting line, which was in front of the STEM Academy. I made my way up to the front of the HUGE crowd. Lining up at the starting area was easy this year. Gun went off at 8:01, and I got out pretty well. Like three years ago, I found myself in the company of Rachel McGinnis. I could see John Lavin and John Manion about 15-20 meters ahead. I figured I'd hang onto her and keep Manion and Lavin in sight. I reached the mile mark in 5:40, two seconds behind Rachel and about 7-8 seconds behind Manion and Lavin. I was on my way. I tried to stay relaxed and to maintain my rhythm. I realized that I was on pace to run about 17:30, that is, until I started losing my confidence. I checked my watch saw that I was 10:25 into the race and with about seven minutes to go. By mile 2, I realized I had let the crew I was following get too far ahead me--10 seconds. 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. With about 500 meters to go, I began to wane. I was not digging in. I was trotting like turkey! With about 300 meters left, I saw that my watch was inching towards 17:00. With 100 meters remaining, I was passed by the three of four or five runners I had passed. I was miffed. I finished in a pedestrian 17:55. After a 5:40 first mile, I'd wager a guess that I ran 5:45 for the second mile and 5:55 for the third mile. I think I could have run a bit faster and most certainly wish I could've broken 17:30. I wasn't dead afterwards, though. 40th place/2369. I left not quite 10 minutes after I had finished. I had to head home to be picked up at 9:00 or so for a football game in Havertown. I could have stayed in Downingtown longer and enjoyed the festive atmosphere, as my ride to the football game did not arrive to my house until well after I had arrived, 9:30. The game was fun as usual, and I had a few good catches. I'm so sore, though, now.
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