terrible

Sat, 11/30-

Went to the Y. Did a mile in 7:55, stretched some, then lifted. Also, I used one of the resistance bands and did 15 sec runs. I should've done a full workout since tomorrow's weather looks terrible.

The Pairs

11/29/19
Went to Hillsborough HS track for an early AM workout. 

The initial plan was:

1. Warm-up: 1-mile 

2. Flexibility exercises 

3. 600-400-200-400-600 Speed 34 sec pace/rest 5 minutes 

4. 6 x 100 strides Speed medium/rest 1 minute 

5. Cool down: 1-mile 

I wound up doing breaking the workout into 200s, all in 34s.
200m, 1 min rest, 200m, 1 min rest, 200m
5 min rest
200m, 1 min rest, 200m
5 min rest
200m
5 min rest
200m, 1 min rest, 200m
5 min
200m, 1 min rest, 200m, 1 min rest, 200m

Then, I did the 6x100m strides, all in 15 sec.

Admittedly, I was a bit tired.

11/28/19

On the is VERY windy day, my plan:

1. Warm-up: 1-mile  
2. Flexibility exercises
3. 4 x 350 (Event Run) Speed 57/58 sec/Rest 10 minutes (50 fast--1 50 relaxed, 200 time 33 seconds— l00 picked up fast-fast 50 steady and keeping good form)
4. 3 x 200 Speed 34-35-32 sec/Rest 3 minutes
5. Cool down: 1-mile 
6. Weights

I adjusted the plan to the pairs:

2x150@23/24 sec; 3' rest between efforts; 3' rest afterwards

2x200@31/32; 4' rest between efforts; 4' rest afterwards

2x250@39/40; 5' rest between efforts; 5' rest afterwards

2x300@47/48; 6' rest between efforts; 6' rest afterwards

2x350@56/57; 7' rest between efforts; 7' rest afterwards

numbers

Tues, 11/26-On tap at 5:30AM was 10x200 in 34 sec with a 3-min rest, followed by a little lifting. My timing was off. I did the 10 200s, but I was unable to hit the YMCA to lift.

I did the first 200 (2) in 35, the next five in 33, numbers 7-9 in 32, and number 10 in 31.

This was a bit harder than I remember.

Wed, 11/25

The plan was

1. Warm-up: 1-mile  

2. Stretching/flexibility exercises 

3. 2 x 600 Speed 69 sec. 400/ rest 15 minutes 

4. 3 x 300 Speed 58 sec./rest 1 minute 

5. 3 x 300 Speed 47 sec./rest 5 minutes 

6. Cool down: 1-mile  

Went to Pingry's track for an early AM workout.  

600-1:46

600-1:47

300-59

300-60

300-58

300-49

300-48

300-48

This was a bit harder than I remember.

the next six

Sun, 11/24-

When we returned from our weekend away, I went to the Y for a brief workout. I did a mile (7:55), stretched some, lifted some, then stretched some more.

Sat, 11/23-took off. Away at Glasbern Inn.

Fri, 11/22-On tap at 5:30AM was 10x200 in 34 sec with a 3-min rest, followed by a little lifting. My timing was off. I did only eight (8) 200s, as I wanted to be able to hit the YMCA to lift for at least 10 minutes.

I did the first two (2) in 34, and the next six (6) in 33.

Hit

Thurs, 11/20/19

The plan:

1. Warm-up: 1-mile  
2. Flexibility exercises
3. 4 x 350 (Event Run) Speed 57/58 sec/Rest 10 minutes (50 fast--1 50 relaxed, 200 time 33 seconds— l00 picked up fast-fast 50 steady and keeping good form)
4. 3 x 200 Speed 34-35-32 sec/Rest 3 minutes
5. Cool down: 1-mile 
6. Weights

I had a good workout, hitting the marks as scheduled: 57, 57, 56, 56. I hit the 200s without a problem: 33, 33, and 31.

Wed, 11/21/19

keeping good form

Tuesday-took off

Monday-Went to gym, did some light running, did some lifting

Sunday-

On tap was 5 x (200, 150). I'd take three min rest/250m walk after the 200 and four min rest/200m walk after the 150. 

The targets were was follows:

34, 24

33, 23

32, 22

31, 21

30, 20

I ran 34, 24; 33, 23; 31, 22; 30, 21; 29, 20. 

Saturday-

1. Warm-up: 1-mile  
2. Flexibility exercises
3. 4 x 350 (Event Run) Speed 57/58 sec/Rest 10 minutes (50 fast--1 50 relaxed, 200 time 33 seconds— l00 picked up fast-fast 50 steady and keeping good form)
4. 3 x 200 Speed 35-34-33 sec/Rest 3 minutes
5. Cool down: 1-mile 
6. Weights

I ran 58, 58, 57, and 57, then 34, 33, 32, 31.

Suffice it to say

Fri, 11/15-

Went to Hillsborough HS track for an early AM workout. Suffice it to say, there was not nearly enough time for me to finish the workout.

The plan was

1. Warm-up: 1-mile 

2. Flexibility exercises 

3. 600-400-200-400-600 Speed 35 sec pace/rest 5 minutes 

4. 6 x 100 strides Speed medium/rest 1 minute 

5. Cool down: 1-mile 

I wound up doing 400-300-200-300-400 in 71, 51, 35, 49, 68

Thurs, 11/14-

Went to Pingry's track for an early AM workout. Too bad it wasn't early enough; there was not nearly enough time for me to finish the workout.

The plan was

1. Warm-up: 1-mile  
2. Flexibility exercises
3. 10 x 200 Speed 35 sec./Rest 3 minutes
4. Cool down: 1-mile 

I had time for only eight (8) 200s. They were all in 33/34. I took only 90 between the las two.

Wed, 11/13

The plan was

1. Warm-up: 1-mile  

2. Stretching/flexibility exercises 

3. 2 x 600 Speed 70 sec. 400/ rest 15 minutes 

4. 3 x 300 Speed 60 sec./rest 1 minute 

5. 3 x 300 Speed 50 sec./rest 5 minutes 

6. Cool down: 1-mile  

Went to Hillsborough HS's track for an early AM workout. Too bad it wasn't early enough; there was not nearly enough time for me to finish the workout. 

600-1:47

300-58

300-59

300-60

300-50

300-49

300-no time

Tues, 11/12-took off. No time.

Mon, 11/11- Light workout: warm-up, stretching/flexibility exercises, weights 

Bruce, Bruce, Bruce!

Sun, 11/10-

Met up with Wayne, Bruce, and John for a workout. 

On tap was 4 x (200, 150). We'd take three min rest/50m walk after the 200 and four min rest/200m walk after the 150. 

The targets were was follows:

33, 23

32, 22

31, 21

30, 20

I ran 33, 24; 31, 23; 30, 21; 28, 22. 

Bruce and John ran the first few faster than the target. Bruce would fight himself over the second half of the workout, eventually vomiting afterwards. Bruce, Bruce, Bruce! 

Sat, 11/9-

1. Warm-up: 1-mile cross country run

2. Flexibility exercises

3. 600-400-200-400-600 Speed 35 sec pace/rest 5 minutes

4. 6 x 100 strides Speed medium/rest 1 minute

5. Cool down: 1-mile cross country run

Barely

Friday, 11/9-

Slept in. Exhausted. 

Thursday, 11/8 --Hillsborugh HS

The plan:

1. Warm-up: 1-mile  
2. Flexibility exercises
3. 4 x 350 (Event Run) Speed 56/57 sec/Rest 10 minutes (50 fast--1 50 relaxed, 200 time 33 seconds— l00 picked up fast-fast 50 steady and keeping good form)
4. 3 x 200 Speed 35-34-33 sec/Rest 3 minutes
5. Cool down: 1-mile 
6. Weights

I missed on the event runs, running the first in 58 and the second in 57. I hit the 200s without a problem: 33, 33, and 32.

Wednesday, 11/7--Hillsborugh HS

The plan:

1. Warm-up: 1-mile  
2. Flexibility exercises
3. 10 x 200 Speed 35 sec./Rest 3 minutes
4. Cool down: 1-mile 

I hit all of the 200s in 34/35 without a problem. I barely had enough time to complete the workout.