Good stuff

Fri, 12/27/19

I met up with Bruce at 10AM The College of New Jersey for a 300 meter time trial. We thought about doing a 350, but ultimately decided against it.

I warmed up and stretched thoroughly on this 45-degree, partly sunny morning. We talked for quite a bit, which led to a later than expected start at 10:45 or so.

After doing a few 30m pickups, we talked through the plan. We would use the 400m start and finish coming off the turn into the straightaway at the 100m start. : getting out hard the first 50m, heading onto the backstretch with good form, reaching the 200m mark in command, pumping the arms through the last 100.

I was hoping for 40.xx, but I was prepared for a 41 or even 42, given the 300s I ran the day before. Bruce was hoping for a 42.xx, but was prepared for a 43.xx.

I wore my new black Saucony spikes for this one.

We were off. I got out hard. I looked down a step after the 100m mark and saw 13. I could hear Bruce right behind me. Good! I felt my muscles working on the backstretch. For a moment, I felt cautious. I reached the 200 and saw 26. I felt pleased with this. I tried to pound the track over the final 50m, hoping to maintain. I hit 40.5. My last 100 was likely in 14 secs.

Bruce got his 200 split, 26.89. He said he was about five meters back. Good stuff. On account of a slower than expected last 100, Bruce ran 42.8.

My hope is that I can run the same pace on Monday. Tack on another 100m in 15 sec and I could see a 56.xx (26.xx/29.xx).

anyway

Thursday, 12/26/19

The plan for this afternoon's workout at Pingry was:

1. Warm-up: 1 mile 

2. Stretching/Flexibility Exercises

3. 4 x 300 (Event Run) speed 48/rest=5 minutes

4. 3 x 200 Speed 34-33-32/rest=3 minutes

5. 6 x 10 second rope resistance runs speed fast/rest=10 seconds.

300s: all were 47-mid; exact rest of 5 min

200s: 33-low, 33-mid, 31-high; exact rest of 3 min

I did not get around to the rope resistance runs, which I have been doing at the YMCA anyway.

Oh, Smack! I messed up!

Oh, Smack! I messed up! I have just realized that my 400m training pace has been a second off on repeats longer than 200m. For example, a 300m event run should have been in 48, not 49; for a 500m effort, I should have come across the 400 in 64, not 65; etc.

Plan

Wednesday, 12/25/19-Christmas Day

1. Warm-up: 1 mile 

2. Stretching/Flexibility Exercises

3. 8 x 200 Speed 32 seconds rest 3 minutes

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

Tues, 12/24/19-Christmas Eve (close to 50 degrees at noon, a bit breezy)

1. Warm-up: 1 mile  

2. Stretching/Flexibility Exercises

3. 2 x 500 Speed 65 seconds 400/rest=15 minutes

4. 3 x 200 Speed 34-33-32 seconds/rest=3 minutes

5. 8 x 10 second rope jumps/rest=10 seconds. Repeat

500 #1: 15/31/48/65/1:22
500 #2: 15/31/47/64/1:22
200 #1: 33-high
200 #2: 33-low
200 #3: 31-low

rope jumps: I did 9x10 secs, meaning 10 secs on, 10 sec off...2:50 total


Mon, 12/23/19-

Went to the Y. Did a mile in 8:25, stretched some, then lifted.

Almost puke day

Sun-Connected with several of my teammates at Germantown Academy for a workout.  The plan was to repeat last year's effort of 9x150 with 3:00 rest. The pacing for the first group would be 3@ 22, 3@21, and 3@20. I advised Bruce to run a second slower per effort. Rob would be even numbered runs; Wayne would do off numbers. Each would run the 9th.

My times were: 

22-mid
22-low
22-low
21-mid
21-low
21-mid
21-low
21-mid
BUTT LOCK (4:00 break for me)

24-mid

I was dissatisfied with this workout!

Bruce said it was an "almost puke day." This was on account of him fading towards the tail end of the  workout. He skipped #7, feeling he'd like to run #s8 and 9 hard. He managed a strong number 8, but could not run a ninth. 

Chuck K jogged around, while Chuck S., Bob R., Andrew A. and Tim did 16x200 at mile pace. Like last year, Tom Jennings showed up at the tail end of our workout to wish us well. 

Hamstring quite sore. Epsom salts bath.

The machine

12/20/19

The stated workout for today was:

1. Warm-up: 1 mile in and outs

2. Flexibility Exercises

3. 1 x 350 Speed fast/rest 15 minutes

4. 4 x 200 Speed 30 seconds/rest=5 minutes

5. Weights

Having become a bit of a fair-weather runner, I opted again for the treadmill. 

I warmed up a mile and stretched a bit.

I then hit the black belt. 

For 350 meters in 54 seconds, I let the machine go at 14.0 speed. I hopped on when the machine reached .04M at 14 seconds. I ran for .21M until the machine reached .25M and 68 seconds.

10 min rest

The 200s were supposed to be in 30 secs, but the machine isn't rigged for such. The best I could do was 31 seconds. For 200 meters in 31 seconds, I let the machine go at 14.0 speed. I hopped on when the machine reached .07M at 21 seconds. I ran for a little over .12M until the machine reached .19M and 52/53 seconds.

I took 2:15 rest between each effort.

No time for weights.

12/19/19-

Weights only