Tuesday, August 30, 2016

I was done!

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.

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!

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.

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.

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/

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

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.

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  
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.

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.