Mission Accomplished

Sun, 6/28/20-Went to TCNJ for a short and easy 6x150 w/ 2:00 rest.

The first two were supposed to be at 24 (800m pace), the second two at 23 (600m pace), and the last two at 22 (600m pace). Mission accomplished.

Sat, 6/27/20-Jogged 2.05M on canal trail with V.

Fri, 6/26/20-Ran 5M at Duke Island Park. 39:20

Thurs, 6/25/20-6x200 with diminishing rest. (see March 27, 2009)
32sec...then 3:00 rest (walked 200)
32sec...then 2:30 rest (walked 200)
31sec...then 2:00 rest (cut across field)
31sec...then 1:30 rest (cut across field)
30sec...then 1:00 rest (stayed put)
30sec...finished


Perhaps next time: 3 sets of 4x200s with a 5:30/6:00 800m jog in-between sets. The first set would be in 32s with 50 seconds' rest; the second set would be in 31s with 45 seconds' rest; and the third set would be in 30s with 40 seconds' rest.  (see April 2009 and April/May 2011)

Wed, 6/24/20-Ran 5M at Duke Island Park. 39:45

Tues, 6/23/20-

I arrived on TCNJ's campus with an ambitious 3x400 in 60 seconds on my mind. Although the temperature of 82 was doable, it was on the humid side.   

Rep 1: I got out too slowly, crossing the 100-meter mark in 15/16.  I relaxed on the backstretch, reaching the 200 mark in 31/32. I crossed the 300 in 48. As I hit the homestretch, I tried not to overuse my arms.  I crossed the 400 in 64-low.

I walked for 10 minutes.

Rep 2: Feeling fully recovered, I decided to get at the next 400.  I reached the 100 in 15/16 and the 200 in 31/32.  I looked at my watch at the 300 mark and saw 48.  I tried to relax over the last 100, finishing the lap in 63-high.

I walked another 10 minutes.  

Rep 3: I was ready to go.  I reached the 100 in 15 and the 200 in 31. I looked at my watch and saw 47 at the 300 mark. I finished up in 63-low.   

I was not pleased with the workout, as it indicated I am a ways off where I was two years ago.

as a team since quarantine

Mon, 6/22/20-Ran 4.9M at Duke Island Park. 39:30

Sun, 6/21/20-Met with a few teammates at GA for the Father's Day workout, our first as a team since quarantine. Chuck K. and I wound up doing 2x300, 2x250, and 5x200, at his suggestion.

300s: 50-mid, 2:00 rest, 50-low
4:00 rest as we waited to help Chuck S. with his 400 time trial
250s: 43-low (slow on account of Chuck S's pace), 2:00 rest, 39-low
2:00 rest
200s: 30-mid, 2:00 rest, 30-mid, 2:00 rest, 30-low, 2:00 rest, 30-low (solo), 2:00 rest, 29-mid (solo)

Sat, 6/20/20-Went for an easy run with V on the trail. 3.4M in 37:00.

Fri, 6/19/20-Went to Duke Island Park for a run 4.9M in 38:00.

Sluggish

Thurs., 6/18-Went to TCNJ where I took on 9x200 in the rain with a standing 1:45 rest between efforts, with no additional rest between sets. I felt really sluggish as I managed...
Set 1: 33-high, 33-mid, 33-mid
Set 2: 33-mid, 33-low, 33-low 
Set 3: 32-mid, 32-high, 32-low

I took on

Wed, 6/17-morning run at Duke Island Park. 4.65M in 36:20

Tues, 6/16-Went to TCNJ where I took on 12x200 with a walk-across-the-field/1:45 rest between efforts, with no additional rest between sets. My idea was to run at 2:14 pace for the first set, 2:10 pace for the second set, 2:06 for the third set, and 2:02 the fourth set.

Set 1: 33-mid, 33-high, 33-low
Set 2: 32-mid, 32-high, 32-low 
Set 3: 31-mid, 31-high, 31-low
Set 4: 30-mid, 30-low, 30-low 

Mon, 6/17-run at Duke Island Park. 4.65M in 37:00.

regularly scheduled program

Sunday, 6/14/20
Went to TCNJ to do Sit 'n Kick Reps. It was about 75 degrees and slighly windy. The ideal/goal is 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) with a jog 1200m btw sets. Being able to do this as written sets me up to run about 2:00 in the 800m.  Since this was my first Sit 'n Kick Reps workout in months and since I know I am in deperate need of conditioning, I figured that I would be a few seconds off pace. Thus, my goal was 67 and 32, with 90 sec rest between 400s and 200s and 1200m/9:00 between sets.

As I was stretching, a guy I had seen before at the track approached me and engaged me in a some small talk. I had chatted with him and another guys a couple of months ago re: track. This guy, Walter Rogers, had seen me and GTPC at Penn Relays and has competed himself. At any rate, he asked me how long I'd be at the track and if I'd be up for a few baton exchanges.  I told him it depended on how I felt after my workout. 

I started my workout:
70,32 (As I finished this effort, it was clear that Walter was waiting for me to connect with him on baton exchanges. After my 1200m jog, I moved right into the next set.)
68,32 (Walter was still waiting, so I just told him let's get the baton exchanges out of the way. Each of us handed off the baton four times and received it four times...for a total of about 400 meters of sprinting.) 
I then returned to my regularly scheduled program, thinking of the handoffs as their own set.
66,31
65,30

horrible

Sat, 6/13-Went to Colonial Park for 3M slow-jog with V. 34:00.

Fri, 6/12-The initial plan was to do a modified version of neg-split reps--> 2x (300m-500-400 w/neg-split last 100m) @ :33+15 (=:48 300m) . . . 69+15 (=1:24 500m) . . . 49+15 (=65 400m) 2-min btw reps/jog 1200 btw sets.

I wound up doing 500, 400, and 300, 2-min rest between each repeat. 1:30, 70, 50.

The second set I had planned to do as designed: 300-500-400. I messed up, though. I started with what was going to be a 300 in 48, but I went out too slow and stopped just beyond the 200 mark when I saw the clock read 34. I then realized I didn't have it in me to do 300-500-400 at pace anyway. So, I cut out 100 on each effort and ended up doing 200-400-300. 34, 65, 48. 

Thurs, 6/11-I wanted to do 5-6M at Duke Island Park, but it was way too humid. Two miles and something in I stopped and caught my breath. I then continued to close to three and stopped again. I continued again and finished up at 4M. Horrible.

Wed, 6/10-The plan: Pick-up reps--> 8x 300m @ 52 w/2:00 Int and #s 2,5,8 @ 48
54, 48, 53, 52, 48, 52, 52, 48

Catacombs

Mon, 6/8-

Did a "neuromuscular" workout in the early evening after the rally in Ewing.
Warm up and stretch
Drills, karaokes, plyometric work like bounding
Ran two med-to-hard 100s (14-low, 13-mid) in racing flats
Did two hills (100m) on TCNJ's campus

Sun, 6/7-
Went to Duke Island Park and did a 4.7M "slow jog" with V (53:50)

Sat, 6/6-I went to the catacombs for the workout: the marathon-->18 x 200. I decided to chunk my runs into 6 sets of 3: 3@36, 3@35, 3@34, 3@33, 3@32, and 3@31. On this pretty warm and humid day, the break between efforts would be 200m walk...2:15-2:30. A little water after each set made the break between each set 2:30-2:45. 

36,36,35
35,36,34
34,34,34
33,33, 32
32,32 31
31,30, 29

Fri, 6/6

Not much time. Did 2.65M in 20:00 at Duke Island Park.

trail

Thurs-Went to TCNJ for a workout.
300: 48-low
300: 46-high
300: 46-mid
300: 44-high

Wed-Went to Duke Island Park for a 4M run, half of which was on the trail.

31:00

• 8:20
• 7:55
• 7:45
• 7:00

Tues-Went to TCNJ for some 150s. 22-low, 21-high, 21-mid, 21-low, 20-high, 20-mid. 3:30 rest between efforts.

Had to stop

Sun, 5/30-

Went for a jog with V in Due Island Park at about 11:00. 4.33M

A few hours later, at about 3:00, I headed to TCNJ for a workout, V in tow.

2x150m in 21-mid (3:15 min break)
3x300m in 47-low, 45-mid, and I had to stop with 50m to go on the last one because I felt my hamstring.... I was at 36-low en route to a 44.xx. (5 min break)

Sat, 5/29-

Went to TCNJ. 6x200. 5 of them were 30-mid; the last on was in 27-high.

Fri, 5/28-

Went to Duke Island Park for a run. 4M in 32:00 (8:15, 8:10, 8:10, 7:25) on this humid day...after having a beer.