I have to be able

10/24/19
I first went to Y for a pick-up 400s workout. Originally, this workout is 8x400, with #s 1, 3, 4, 6, and 7 in 70 and #s 2,5, and 8 @ 63 with 2 minutes' rest. My pace on the treadmill would be slower.

After warming up a mile (8:25) and stretching (10 min), I hit the treadmill for 8 x 400. The goal was for #s 1, 3, 4, 6, and 7 to be in 73/74 (setting on 12.7), and for efforts 2, 5, and 8 to be in 67 (setting on 13.7), all on 2:00 rest between runs. This workout was quite doable. I hit the marks and even finished the workout with the treadmill setting at 14.0, its highest. This yielded a 66-second 400. Now I just have to be able to do this outside.

On treadmilll

Wed, 10/23/19-took off

Tues, 10/22/19-4.95M at 5:50AM. 38:15.

Mon, 10/21/19-lifted only

Sun, 10/20/19-met up with Rob, Daryl, and Wayne at GA. They did 8x200, and I did 8x300. The pace was a take on the pick-up 8x400 workout, with #s 2,5, and 8 @ 63 with 2 minutes' rest (instead of three).

For the 300s on the track, my target for the slower ones was 53  and my target for the faster ones was 49.  My rest would be part walk/part jog back to the start in 2:00. My teammates doing the 200s would follow this pace (35s for the slower ones, and 32 for the faster ones)

My runs:
#1: 52-low
#2: 49-high
#3: 52-mid
#4: 35-low--stopped at the 200 because I wanted to switch out of my flats and into my spikes
#5: 50-low
#6: 52-low

#7: 54-low

#8: 50-low

Sat, 10/19/19-Stopped at Duke Island Park on the way home from the Board meeting to do a sluggish 4.5M.

Fri, 10.18.19-took off

Thurs, 10/17/19-Did 5x400 on treadmill. #s1,3, and 4 were in 73; #s 2 and 5 were in 66.

Wed, 10/16/19-5.75M

Tues, 10/15/19-cannot recall

Mon, 10/14/19-cannot recall

Working my way down

Sun, 10/13/19-

Since there were no short distance takers for a workout at GA, I stayed local. I first went to Hillsborough HS for a workout, but some kind of tournament was in progress. So, I decided to head to the Y. After warming up a mile (8:25) and stretching (10 min), I hit the treadmill for 8 x 400. The goal was for #s 1, 3, 4, 6, and 7 to be in 78, and for efforts 2, 5, and 8 to be in 72, all on 2:00 rest between runs. 

I managed 74s/75s for the slower ones (treadmill on 12.5), and 69s/70s on the faster ones (treadmill on 13.5). Actually, the last one I hit 67; the treadmill was set to 14.0.

Like the last time (Wednesday), this workout was quite doable. Perhaps I will go faster next time or take a shorter break (e.g., 90 seconds).

I have to keep working my way down to 70s for the slower ones and 64 for the faster ones. That means I'll need to set the treadmill to 13.4 or 13.5 for the slower ones and 14.7 or 14.8 for the taster ones.  

Covered

Sat, 10/12-

Went to trail this morning and managed 5M in 38:15.

Fri, 10/11-took off

Thurs, 10/10

Hit the road at 5:50AM and covered 5M in 38:15.

Quite Doable

Wed, 10/9/19-Yom Kippur. I first went to Hillsborough HS for a workout, but the football team was practicing. So, I decided to head to the Y. After warming up a mile (8:25) and stretching (10 min), I hit the treadmill for 8 x 400. The goal was for #s 1, 3, 4, 6, and 7 to be in 80, and for efforts 2, 5, and 8 to be in 74, all on 2:00 rest between runs. This workout was quite doable. Perhaps I will go faster next time or take a shorter break (e.g., 90 seconds).

Tues, 10/8/19-5.15M at 5:50AM. 38:30

Mon, 10/7/19-Ran with members of the XC team. 4M in 27:56.

Sun, 10/6/19-@ Swarthmore. Took off. Not feeling well.

Sat, 10/5/19-5.75M in 43:50
7:50-something
7:50-something
7:40-seomthing
7:30-something
7:20-something
7:00

Fri, 10/4/19-cannot recall

Scouted

Thurs, 10/3-Had planned to run in the afternoon. Too busy.

Wed, 10/2-Had planned to run with the XC team. Too busy and too hot and humid...90 degrees

Tues, 10/1-Scouted the nature walk (for class) by running around campus and Mountain Park. 4.6M in 35:00 min.

Mon, 9/30-Went to Duke Island Park for a 5M run. 38:30.