Iced like crazy!

Wed-
Went to the Y with V for 4 x (1M at 9:00, 8:30, 8:00, and 7:30 paces, plus 4:00 lift/stretch/self-massage).

Tues-
I set out to do my sit 'n kick reps workout.  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 extra modified is 60 seconds rest.  The 400s were supposed to be in 65, and the goal for 150 was 22.  

I warmed up and stretched in the cool wind.  

Set 1: 65-high (15,32-low/33-mid), 23-mid
1200 jog in 8:45.   
Set 2: 65-high (15,31-high/33-low), 23-low
1200 jog in 8:45
Set 3: 65-high (15,32-low/32-mid), ---- (hamstring)

Hamstring quite sore. Epsom salts bath.Iced like crazy!

Mon-Went to the Y with V for 3 x (.80M at 7:30 pace, plus 4:00 lift/stretch).

Sun-Connected with several of my teammates at Germantown Academy for a workout.  My initial plan was to repeat last year's Christmas Eve effort of 10x200 in two sets of five, with 60 seconds' rest between repeats and 6 min rest between sets.  However, after consulting with the crew (Chuck K., Rob, Wayne, Duncan (in from CA), John, and Bruce), we decided on 9x150 with 2:30-2:45 rest, each set of three one second faster than the previous. We'd loosely divide into two groups. The pacing for the first group was 22, 21, and 20; the pacing for the second group was 24, 23, 22.

My times were: 

22-mid
22-low
21-high
21-high
21-mid-
21-mid
20-high
20-mid

20-mid

Wayne did two in a row, then skipped the third for each of the first two sets. He had to leave early for a holiday party, so he stepped off the track after number effort 5. He did a total of four. Rob stepped out early, after number 6.

Turns out Wayne's keys had been locked in his car. ARGH.

Chuck S., Bob R., and a woman whose name I did not catch did their own thing, 1000s I think. Tom Jennings showed up at the tail end of our workout to wish us well, reminding us that he'll be 75 his next birthday.

Hamstring quite sore. Epsom salts bath.

Sat-Did a modest 5M run with DJ at Skillman. 44:50; DJ, 45:00.
Fri-took off

Did not finish the workout. HAMSTRING!

Thurs, 12/20-

Like last week, my plan was to do the 300s as I would do the pick-up reps workout: 8x400 @ 70, with #s 2,5, and 8 @ 63 with 3 minutes' rest.

For the 300s on the track, my target for the slower ones was 52-mid and my target for the faster ones was 47-mid.  My rest would be part walk/part jog back to the start in 2:30.

I was aware that my left lower hamstring was sore and not at all at full power. 

My runs:
#1: 53-low
#2: 49-low
#3: 52-mid
#4: 51-low
#5: 48-low
#6: 52-low
#7: stopped 150 into the run
did not finish the workout. HAMSTRING!

Wed, 12/19-Running late, I went to the Y for some treadmill running and lifting: .8M on setting 8 on treadmill (6:00), followed by 4:00 of stretching and lifting.  

I felt more winded than I should have.

On this cold and windy day, I made my way to school for a 6:30AM moderate track workout.  I decided to do a little speed work: 8 x 150m with 2:30 rest, a brisk walk in which I across the high jump area and came down the straight en route to the familiar to-of-the-curve position. My target was the first two in 22-mid, second two in 21-mid, and last two in 20-mid.

I managed 22-low, 22-mid, 22-mid, 21-mid, 21-mid, 21-mid, 20-mid, 20-mid.  I felt more winded than I should have.

I don't think

Mon, 12/17-

Ran only 1.8M in 13:40 at 6:00AM. Then, I lifted for a few.

Sun, 12/16-
 Met up with the crew at Germantown Academy for a workout. Got there a bit late on this cool and tiny day. 

I decided we'd do 4x200; 4 x150; 4x100.  (I initially thought we'd do six of each.) We'd take 3:00 between each effort and no additional time between sets.  

My runs:

200s (30 sec goal pace): 30-mid, 31-low, 31-low, 30-low.  This was for the 800 in me.
150s (21 sec goal pace): 21-low, 20-mid, 21-low, 20-mid.  This was for the 400 in me.
100s (13 sec goal pace): 13.3, 13.1, 13.2, 12.9.  This was for the 200 in me.

I don't think I'm in as good (or as bad) a shape as I was this time last year.

I'd like to get these down

Thurs, 12/13-

Like this day five years ago, my plan was to do the 300s as I would do the pick-up reps workout: 8x400 @ 70, with #s 2,5, and 8 @ 63 with 3 minutes' rest.

For the 300s on the track, my target for the slower ones was 52-mid and my target for the faster ones was 47-mid.  My rest would be part walk/part jog back to the start in 2:30.

My runs:
#1: 51-low
#2: 48-low
#3: 51-low
#4: 53-low
#5: 48-low
#6: 53-low
#7: 51-low
#8: 45-low

Not bad, but I have more work to do. I'd like to get these down to 51 and 46, given the amount of rest I take. Alternatively, I could keep them at 52-mid and 47-mid with 90 sec to 2 minutes' rest.

Wed, 12/12-Did 4M in 29:10...around the Y area. 7:32, 7:16, 7:16, 7:06

I managed

Tues, 12/11-20 degrees. I did 12x150 with 2:30/250m jog rest.

I felt as slow as molasses!

The idea was to run the first four at 800 pace (24), the second four at 600 pace (22-mid), and the last four at 400 pace (20-mid).

On this cold morning at 6:30 AM, I managed: 24-mid, 24-low, 24-high, 23-high; 22-high, 23-low, 22-mid, 23-low; 21-high, 21-low, 21-low, 20-mid

Mon, 12/10-ran a little less than 3 miles at 7:20 pace. Brisk 20-degrees.

Sun, 12/9-Met up with the crew at Germantown Academy. Bruce and John did 8x200; I did 8x300, running with them, but continuing on for an extra 100m. Goal pace was a modest 32 seconds at the 200, my goal for the 300 being 49 secs.

49-mid, 50-low, 49-high, 50-low, 50-mid, 50-low, 49-high, 48-high.

Their rest ranged between 2:30 and 2:45. My rest ranged between 2:10 and 2:25.

25/30-degrees.

Sat, 12/8-Did 4M in 28:48...around the Y area.

Fri, 12/7-took off

Came to campus

Dec 6, 2108

Came to campus on this 20-degree morn  to do a moderate workout of a few 200s at 2:10 pace. I took 2:00/200-meter jog between reps.

32-mid, 33-low, 32-low, 32-low, 31-high, 32-low, 31-mid, 31-low

What an awful series!

Wed, 12/4/18-

Ran 4M in 28:55, then went into the YMCA for a little lifting. 20-degrees! Damn!

Tues, 12/3/18-

Went to campus this morning at 6:15 and had a sucky workout.

Pick-up reps
8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63

Instead of doing 400s, I'd do 300s with a 90-sec rest. The idea was to run #s 1,3,4,6,7 in 53 and #s 2,5,8 in 48. 

It was windy as hell!
And the workout suffered under my weak legs.

Runs: 57, 50, 53, 54, 51, 53, 54, 48

What an awful series!

fitness center

Sun, 12/2-

I was inspired by a recent Facebook post from Peter Brady in which he reported doing 12x200, the first four at 2:04 pace, the second four at 2:00 pace, and the last four at about 1:54 pace. From what I remember, he took about 1:45 between each effort and 2:30 between each set. 

I warmed up and stretched at the Y, then headed to Hillsborough HS's track.

In a similar spirit, I took on 12x200 with a 200-meter/2:00 jog between efforts, with no additional rest between sets. Instead, I did a standing rest between sets. My idea was to run at 2:10 pace for the first set, 2:05 pace for the second set, and 2:00 for2:05 the third set.

Set 1: 32-mid, 32-high, 32-low, 32-low (2:10 pace)
Set 2: 30-mid, 31-high, 31-low, 31-mid (2:05 pace)
Set 3: 29-mid, 31-low (oops), 30-high, 29-low (On account of the 31, this series was 2:01 pace)

This workout on this wet, but warmer (50-degrees) day felt pretty good. My hope is that I will run these in 30-flat in the coming weeks. If I plan to run sub-2:05, I need to hit 28-high/29-low consistently.  Alternatively, I need to run 30s with a 90- and then 60-second rest.  I'd hope a I could do 8x200 workout (w/ a 200-meter jog of 2:00) in 30s.

Sat, 12/1-in Nashville.

Ran 2.6M in the rain (19:00) in the rain, then I went to the hotel's fitness center to run 1.4M in 10:30. 4.0M.

Fri, 11/30-in Nashville. Took off. Sick.

Thurs, 11/29-Did a mile warm up on the treadmill, stretched, then moved into my workout: 5x600  (.37M) on the treadmill (12.5 speed). 1:53. Rested 3:00 between efforts.

Wed, 11/28-

Went to the Y for a quick round of upper body work.