Tues, 8/30-
The workout at WC Henderson was 3 or 4 x 1 mile with a 200m jog between runs. The 4x1 mile was for half-marathoners; the 3x1 mile was for us pee-wees. My runs were notoriously sluggish: 6:00, 6:02, and 6:05. I almost joined in with the top group with 1000 and then 600 meters to go, but I decided not to. I was done!
Mon, 8/29-
Ran around the neighborhood, about 4M in about 32:00.
Tuesday, August 30, 2016
Sunday, August 28, 2016
Just awful
Sunday, 8/28-
Sluggish 6.7M run in 51:00. Just awful. Humid.
Headed towards WC Borough on Westtown Rd and then turned made a right turn in WC Pike, followed by a right on Five Points Road.
I have to get myself to the point where 6-7 miles is like drinking water!
Sluggish 6.7M run in 51:00. Just awful. Humid.
Headed towards WC Borough on Westtown Rd and then turned made a right turn in WC Pike, followed by a right on Five Points Road.
I have to get myself to the point where 6-7 miles is like drinking water!
Saturday, August 27, 2016
Today I ran the full 800!
Sat, 8/27-
I went to Goose Creek Park again at 10:00 to do some Yasso-style 800s. On this 80-something degree morning with less humidity than what has been typical these last couple of weeks, my plan was to do 8x800 in 2:45, with a 2:45 rest (rest what you run!). I measured the loop again and realized that I had been running not 790 but about 775 meters. Today I ran the full .49M, or 800!
2:48
2:42
2:43
2:44
2:45
2:46
2:46
2:32
I felt pedestrian today.
Friday, 8/26-sluggish 3M around neighborhood in 24:45. Tried out portions of the new Rustin XC course.
Thursday, 8/25-sluggish 7.9M with the Thursday 5:40AM crew. 61:15. Yuck.
Wednesday, 8/24-took off
Tuesday, 8/23-Did 4.5M on the retreat property (i.e., 1.12M driveway x 4). First length in 10:00 pace, second length in 9:00 pace, third length in 8:00 pace, and fourth length in 7:00 pace.
Monday, 8/22-Did 4.5M on the retreat property (i.e., 1.12M driveway x 4).First length in 9:45 pace, second length in 8:45 pace, third length in 7:45 pace, and fourth length in 6:45 pace.
Sunday, 8/21-Went to the Y, did 3x1 mile with 4:00 of lifting in-between before heading to MD for a retreat.
I went to Goose Creek Park again at 10:00 to do some Yasso-style 800s. On this 80-something degree morning with less humidity than what has been typical these last couple of weeks, my plan was to do 8x800 in 2:45, with a 2:45 rest (rest what you run!). I measured the loop again and realized that I had been running not 790 but about 775 meters. Today I ran the full .49M, or 800!
2:48
2:42
2:43
2:44
2:45
2:46
2:46
2:32
I felt pedestrian today.
Friday, 8/26-sluggish 3M around neighborhood in 24:45. Tried out portions of the new Rustin XC course.
Thursday, 8/25-sluggish 7.9M with the Thursday 5:40AM crew. 61:15. Yuck.
Wednesday, 8/24-took off
Tuesday, 8/23-Did 4.5M on the retreat property (i.e., 1.12M driveway x 4). First length in 10:00 pace, second length in 9:00 pace, third length in 8:00 pace, and fourth length in 7:00 pace.
Monday, 8/22-Did 4.5M on the retreat property (i.e., 1.12M driveway x 4).First length in 9:45 pace, second length in 8:45 pace, third length in 7:45 pace, and fourth length in 6:45 pace.
Sunday, 8/21-Went to the Y, did 3x1 mile with 4:00 of lifting in-between before heading to MD for a retreat.
Saturday, August 20, 2016
Yasso-style 800s. Gotta love them.
Saturday, 8/20-
I went to Goose Creek Park again to do some Yasso-style 800s. On this 80-something degree morning with less humidity than what has been typical these last couple of weeks, my plan was to do 8x800 in 2:40, with a 2:40 rest (rest what you run!). I measured the loop again and realized that I had been running about 780 meters. Thus, I am adding three seconds to each of my times. My adjusted results are:
2:46
2:41
2:41
2:42
2:41
2:41
2:42
2:30
I kept to the 2:40 rest.
My goal is to be able to run these 800s in 2:35.
I went to Goose Creek Park again to do some Yasso-style 800s. On this 80-something degree morning with less humidity than what has been typical these last couple of weeks, my plan was to do 8x800 in 2:40, with a 2:40 rest (rest what you run!). I measured the loop again and realized that I had been running about 780 meters. Thus, I am adding three seconds to each of my times. My adjusted results are:
2:46
2:41
2:41
2:42
2:41
2:41
2:42
2:30
I kept to the 2:40 rest.
My goal is to be able to run these 800s in 2:35.
Friday, August 12, 2016
The last two weeks have been humid and in the 90s!!
The last two weeks have been humid and in the 90s!!
Thursday, 8/18-Made my way to WC Country Club for the 5:40 AM run. On this humid and rainy morning, I was/am feeling a little tired, worn even. I've got to get my energy up! The group was a modest dozen and was missing the "top" runners, likely on account of Friday's 5:30 AM workout. At any rate, the run was an easy pace, with no mid-course heroics involved. Even though the group splintered with each mile, I decided that I needed to do the entire loop of about 7.9M. Taking it easy, and feeling flaccid, we reached the 4M mark in 30:30. I was involved in multiple conversations, which is something I typically don't do a whole lot of while running. We seemed to slow down the already modest pace over the last four miles, as we finished up in a most pedestrian 64:00. I ran the last three miles with Julie Hankin, Dennis Senackerib, and Joe Breslin, and the last two with just Julie and Dennis. 7.9M
Wednesday, 8/17-
I arrived at EA at 4:50 AM to see the students off to NC. After doing a little work, I wound up heading out for a run at about 6:30 AM or so. I did a full loop of the Michele's Miles course, then bumped into Tim Gavin. I agreed to join him for a few miles. We hit the fields and eventually made our way to the XC course. I eventually parted and went to the athletic center for a shower. Total time for this unusually pedestrian run: 59:00. I should have had some coffee first. I was dragging! I covered 3M solo (26:00), another 3.2M or so (30:00) with Tim, and another .3M alone in making my way from the XC course to the athletic center (3:00). approx 6.5M
Tuesday, 8/16-
I arrived at WC Henderson at 5:35 AM for the 5:50 AM workout. After a decent warmup and stretch on this really humid morning, I felt a little uneasy about the workout, especially when I heard it would be 1.5M at 10K pace, 400m jog, 1M at a little faster, 400m jog, and 800m. Once I got going, surprisingly, I felt okay. I was with a second pack, not the first. I hit the mile in 6:08 and covered 1.5 in 9:14. I stayed put instead of jogging the 400. I did the mile in 5:56. I again stayed put instead of doing the 400. I made the 800 happen in 2:42, starting at the back of the top group and making my way to the front. I was pleased with this workout.
Monday, 8/15-
I jogged around the neighborhood...26:00 or so.
Sunday, 8/14-
I went to Goose Creek Park and did some Yasso-style 800s. On this ridiculously humid morning, my plan was to do 8x800 in 2:45, with a 2:45 rest (rest what you run!). My results were:
2:44
2:44
2:44
2:44
2:45
2:44
2:43
2:35
I kept to the 2:45 rest.
Saturday, 8/13-took off
Friday, 8/12-
Thursday, 8/11-Service Now West Chester Mile. 90+ degrees and humid. Yuck.
Seeding myself at 5:15, I was in the 7th of nine heats. There were four other people in my heat with that seed time, although I was listed first. I got out okay, but had a bit of a confidence crush in the third lap. I fought it, though, and was okay. All things considered, I felt okay about my fifth place finish in my heat and my modest time: 5:16.80-5th 1:17, 2:36 (1:19), 3:56 (1:20), 5:16 (1:20).
The top finishers in my heat came in at 5:02, 5:10, 5:13, and 5:14.
http://www.runccrs.com/wcmilecitizens81116_heat7/
http://www.runccrs.com/wcmilecitizens81116_allheats/
Thursday, 8/18-Made my way to WC Country Club for the 5:40 AM run. On this humid and rainy morning, I was/am feeling a little tired, worn even. I've got to get my energy up! The group was a modest dozen and was missing the "top" runners, likely on account of Friday's 5:30 AM workout. At any rate, the run was an easy pace, with no mid-course heroics involved. Even though the group splintered with each mile, I decided that I needed to do the entire loop of about 7.9M. Taking it easy, and feeling flaccid, we reached the 4M mark in 30:30. I was involved in multiple conversations, which is something I typically don't do a whole lot of while running. We seemed to slow down the already modest pace over the last four miles, as we finished up in a most pedestrian 64:00. I ran the last three miles with Julie Hankin, Dennis Senackerib, and Joe Breslin, and the last two with just Julie and Dennis. 7.9M
Wednesday, 8/17-
I arrived at EA at 4:50 AM to see the students off to NC. After doing a little work, I wound up heading out for a run at about 6:30 AM or so. I did a full loop of the Michele's Miles course, then bumped into Tim Gavin. I agreed to join him for a few miles. We hit the fields and eventually made our way to the XC course. I eventually parted and went to the athletic center for a shower. Total time for this unusually pedestrian run: 59:00. I should have had some coffee first. I was dragging! I covered 3M solo (26:00), another 3.2M or so (30:00) with Tim, and another .3M alone in making my way from the XC course to the athletic center (3:00). approx 6.5M
Tuesday, 8/16-
I arrived at WC Henderson at 5:35 AM for the 5:50 AM workout. After a decent warmup and stretch on this really humid morning, I felt a little uneasy about the workout, especially when I heard it would be 1.5M at 10K pace, 400m jog, 1M at a little faster, 400m jog, and 800m. Once I got going, surprisingly, I felt okay. I was with a second pack, not the first. I hit the mile in 6:08 and covered 1.5 in 9:14. I stayed put instead of jogging the 400. I did the mile in 5:56. I again stayed put instead of doing the 400. I made the 800 happen in 2:42, starting at the back of the top group and making my way to the front. I was pleased with this workout.
Monday, 8/15-
I jogged around the neighborhood...26:00 or so.
Sunday, 8/14-
I went to Goose Creek Park and did some Yasso-style 800s. On this ridiculously humid morning, my plan was to do 8x800 in 2:45, with a 2:45 rest (rest what you run!). My results were:
2:44
2:44
2:44
2:44
2:45
2:44
2:43
2:35
I kept to the 2:45 rest.
Saturday, 8/13-took off
Friday, 8/12-
Thursday, 8/11-Service Now West Chester Mile. 90+ degrees and humid. Yuck.
Seeding myself at 5:15, I was in the 7th of nine heats. There were four other people in my heat with that seed time, although I was listed first. I got out okay, but had a bit of a confidence crush in the third lap. I fought it, though, and was okay. All things considered, I felt okay about my fifth place finish in my heat and my modest time: 5:16.80-5th 1:17, 2:36 (1:19), 3:56 (1:20), 5:16 (1:20).
The top finishers in my heat came in at 5:02, 5:10, 5:13, and 5:14.
http://www.runccrs.com/wcmilecitizens81116_heat7/
http://www.runccrs.com/wcmilecitizens81116_allheats/
Wednesday, August 10, 2016
THIS IS MY 1000TH POST!
THIS IS MY 1000TH POST!
Wed, 8/10-I may head to the YMCA after work for a little running and stretching in preparation for tomorrow's mile race at WC Henderson. http://bringbackthemile.com/calendar/detail/west_chester_mile
Tuesday, 8/9-I dragged myself out of bed at 4:55AM to head to WC Henderson by 5:35AM for a 5:50 workout. The workout was simple and "easy" enough: mile at tempo pace, 400 jog/rest, followed by 2x 300 meters, the first four seconds above mile race pace, the second one at mile race pace. We were to do a 100 meter jog between the 300s.
Kevin said the top group should come in at around 6:00 for the tempo mile.
I figured that meant about 6:20 for me, about 95 seconds per lap. My mile felt sluggish, especially the first 800 meters. 1:35, 1:34 (3:09), 1:31(4:40), 1:32 (6:12). Marcy and Kate and someone else whose name I don't know account for the negative split. They passed me by surprise, and I just tucked in with them.
The top group, minus Scott, seemed to finish up between 5:55 and 5:57.
Monday, 8/8--took off
Wed, 8/10-I may head to the YMCA after work for a little running and stretching in preparation for tomorrow's mile race at WC Henderson. http://bringbackthemile.com/calendar/detail/west_chester_mile
Tuesday, 8/9-I dragged myself out of bed at 4:55AM to head to WC Henderson by 5:35AM for a 5:50 workout. The workout was simple and "easy" enough: mile at tempo pace, 400 jog/rest, followed by 2x 300 meters, the first four seconds above mile race pace, the second one at mile race pace. We were to do a 100 meter jog between the 300s.
Kevin said the top group should come in at around 6:00 for the tempo mile.
I figured that meant about 6:20 for me, about 95 seconds per lap. My mile felt sluggish, especially the first 800 meters. 1:35, 1:34 (3:09), 1:31(4:40), 1:32 (6:12). Marcy and Kate and someone else whose name I don't know account for the negative split. They passed me by surprise, and I just tucked in with them.
The top group, minus Scott, seemed to finish up between 5:55 and 5:57.
Monday, 8/8--took off
Sunday, August 7, 2016
the pair was supposed to be
Aug 7, 2016
Met up with the crew (Chuck S., Rob, Bruce, John) at Radnor High School at 8 AM this morn for a little workout action. Rob suggested five sets of 200 meters, 100 jog, 200 meters, 4:00 rest.
The first 200 of the pair was supposed to be in about 34, the second in about 32.
Pair 1: 34-high, 33-mid (Yuck)
Pair 2: 33, 33
Pair 3: 33, 32
Pair 4: 32, 33
Pair 5: 33, 32
Pair 6: 34, 31
The 100 meter jog averaged 45 seconds.
Nice moderate workout! Just what the doctor ordered; my legs haven't been quite as fast since my hiatus.
Met up with the crew (Chuck S., Rob, Bruce, John) at Radnor High School at 8 AM this morn for a little workout action. Rob suggested five sets of 200 meters, 100 jog, 200 meters, 4:00 rest.
The first 200 of the pair was supposed to be in about 34, the second in about 32.
Pair 1: 34-high, 33-mid (Yuck)
Pair 2: 33, 33
Pair 3: 33, 32
Pair 4: 32, 33
Pair 5: 33, 32
Pair 6: 34, 31
The 100 meter jog averaged 45 seconds.
Nice moderate workout! Just what the doctor ordered; my legs haven't been quite as fast since my hiatus.
Saturday, August 6, 2016
This put a positive taste in my mouth.
Saturday, 8/6/16
Went to the Y with the idea to do five (5) easy miles. Unfortunately, I was running late and managed only three.
Donut track: 15:30 (2 Miles)
Achilles Exercises
Treadmill: 8:00
Exercises
Friday, 8/5/16-
I decided to do 6x800 at Goose Creek Park. My warmup was the nearly mile long jog down there. My rest would be 90 seconds sharp! After stretching my tight muscles, I was ready to give this workout a whirl. I started at the park billboard and finished at just about the exit (the tail-end of the loop). After I did the first one, I decided I would run each four seconds faster than the previous.
Run #1: 2:52
Run #2: 2:48
Run #3: 2:44
Run #4: 2:40
Run #5: 2:36
Went to the Y with the idea to do five (5) easy miles. Unfortunately, I was running late and managed only three.
Donut track: 15:30 (2 Miles)
Achilles Exercises
Treadmill: 8:00
Exercises
Friday, 8/5/16-
I decided to do 6x800 at Goose Creek Park. My warmup was the nearly mile long jog down there. My rest would be 90 seconds sharp! After stretching my tight muscles, I was ready to give this workout a whirl. I started at the park billboard and finished at just about the exit (the tail-end of the loop). After I did the first one, I decided I would run each four seconds faster than the previous.
Run #1: 2:52
Run #2: 2:48
Run #3: 2:44
Run #4: 2:40
Run #5: 2:36
Took 2:00 break
Run #6: 2:28
This put a positive taste in my mouth.
This compares favorably to Tuesday's
Run #1: 2:57
Run #2: 2:48
Run #3: 2:47
Run #4: 2:46
Run #5: 2:44
Run #6: 2:32
Thursday, 8/4/16
Ran the XC course after work. The 7:30/mile pace felt like 6:30/mile pace. ARGH
Wed, 8/3/16-I don't recall.
This put a positive taste in my mouth.
This compares favorably to Tuesday's
Run #1: 2:57
Run #2: 2:48
Run #3: 2:47
Run #4: 2:46
Run #5: 2:44
Run #6: 2:32
Thursday, 8/4/16
Ran the XC course after work. The 7:30/mile pace felt like 6:30/mile pace. ARGH
Wed, 8/3/16-I don't recall.
Tuesday, August 2, 2016
I was drenched afterwards.
Tuesday, 8/2-Overslept and didn't make it to WC Henderson for the workout. Instead I did the deed on my own. I decided to do 6x800 at Goose Creek Park. My rest would be 90 seconds sharp! My warmup was the nearly mile long jog down there. After stretching my tight muscles, I was ready to give this workout a whirl. I started at the park billboard and finished at just about the exit (the tail-end of the loop).
Run #1: 2:57
Run #2: 2:48
Run #3: 2:47
Run #4: 2:46
Run #5: 2:44
Run #6: 2:32
I was drenched afterwards.
Monday, 8/1/16-Drove to Y for an easy workout of 3 X 7:45/:30 mile with 4:00 of lifting between each.
Run #1: 2:57
Run #2: 2:48
Run #3: 2:47
Run #4: 2:46
Run #5: 2:44
Run #6: 2:32
I was drenched afterwards.
Monday, 8/1/16-Drove to Y for an easy workout of 3 X 7:45/:30 mile with 4:00 of lifting between each.
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