Fri, 7/31/20-
Went to TCNJ this morning for a brief pre-race workout of 4x100 at race pace (15-high/16-low), at least for the first 400. LOL (400 at 15-high/16-low per 100m = 63/64 sec)
Thurs, 7/30/20-
Purchased shorts from nearby Dicks. Back in business. Went with wife on a morning run at a nearby park. Ran at 12:15 pace for 1.3M (16:00), then broke off and did my own thing. Mile 2...9:05, 3:45 of which was .3M with wife; .7M solo in 5:20. Last two miles in 7:35 and 7:05 for a total of 4M in 36:00.
Wed, 7/29/20-
At Glasbern B&B (Lehigh Valley) with wife. Forgot shorts. Took off today, unless you count a nice walk with wife!
Friday, July 31, 2020
Tuesday, July 28, 2020
technically
Tuesday, July 26th
4 days before race day…Technically, time trial (TT) day
4x200 w/ 30 sec rest in-between. Try to run my 200s at 31/32.
31-mid, 31-high, 31-high, 31-mid
7/25/20
Went to Duke Island Park (again) for a 5M run. Hot (90!), but not quite as humid. Tried the figure 8 route in reverse. Each loop was 2.28M, on account of the intersection of the figure 8.
Finished up in 37:50. (8:15, 7:55, 7:35, 7:15, 6:50). Goal was to drop each mile by 20 seconds. As usual, it felt harder than it should have!
4 days before race day…Technically, time trial (TT) day
4x200 w/ 30 sec rest in-between. Try to run my 200s at 31/32.
31-mid, 31-high, 31-high, 31-mid
7/25/20
Went to Duke Island Park (again) for a 5M run. Hot (90!), but not quite as humid. Tried the figure 8 route in reverse. Each loop was 2.28M, on account of the intersection of the figure 8.
Finished up in 37:50. (8:15, 7:55, 7:35, 7:15, 6:50). Goal was to drop each mile by 20 seconds. As usual, it felt harder than it should have!
Monday, July 27, 2020
inspired by the virtual hug
July 26, 2020-
Met up with Bob, Rob, Chuck S. and Stan at GA for a workout.
Rob and I worked out together, while the other guys did their thing (500/300--three sets. I think Bob did 4 or 5 sets and Stan did 6!)
I went to the vault for inspiration and decided to do 3x400 at goal pace, with a 10-min rest between each effort. It really should've been 3x500, but oh well. Rob would do 200s (take me through the first 200 of my 400). He would take a five minute rest and go at it again, with the idea that he'd end up with five or six 200s.
I decided I wanted to do my 400s in 64 seconds, going through the 200 in 31/32. Rob thought he could handle this. He was right!
Effort 1: 15...31/32...65-mid
Effort 2: 14...31...64-low
Effort 3: 15...30...61-low
Rob hit his times, running numbers 2, 4, and 6 in 31. He kept strictly to the rest time, as did I. I wish I had shot for 63, 62, and 61, or perhaps did 500s, coming through the 400 in 64/65.
Rob felt good about the effort. Maybe he was inspired by the virtual hug he said I gave him on his third effort, my second.
Thursday, 7/21/11--
I did a standard peaking workout for the 800 6:00 AM this morning: 600 at 800 pace, then 90 seconds of rest, then 200 flat-out. I hit 200 in 29, the 400 in 61 and the 600 in about 1:33. I then ran a 30-second 200 after a 90 second break. Since it was 6:00 AM and I was running solo, I am wondering whether it's safe to say that I am in the 2:00 ball park. Honestly, what do you think? 2:02? 2:03? Your thoughts?
Wednesday, 7-20-11--Took the day off.
I've been giving some thought to peaking for the 800.
Here is what I am thinking:
10 days until race day…
Thursday, July 21-- a fairly standard peaking workout for 800 (You normally only do one of these and not within 7-10 days of your key race.):
600 at 800 pace
90 second rest
200 flat-out
(A trusted coach told me that this is almost directly taken out of his 4x800 training! They do a 600, with the recovery being the diagonal jog across the infield (finish line over to the 200m start line). He also offered a few alternative short and sweet workouts he uses when they are closer to the Championships
1. Same as above but drop the 600 to a 400 and would consider doing twice with no less than 10mins rest.
2. 400m FAST (basically 800 pace) 60 seconds rest 400m at whatever is left in the tank.
3. 400m, broken up like this: first 200m is fast but not hard. Next 100m back off pace to your normal distance run pace, final 100m FAST! Repeat that 2-3 times, depends on athlete (plenty of rest between sets) the kids tell me it is hard, but they love how it feels.
Since July 21 IS within 7-10 days of my key race, I shouldn't do this workout as designed.
7 days until race day…
Saturday, July 23--one week before race run 3x500m with 10 minute recoveries at goal pace. This should tell me where I am.
(My coach buddy mentioned that he never really does 500’s. He doesn't know why, because he knows they work. He said he should probably start adding them.)
4 days before race day…
Tuesday, July 26th--3-5 days before: 4x200 w/ 30 sec rest in-between. Try to run my 200s faster than 30.
(The coach offered a "tweak" that he said may sound funn: try doing 6x200, like this:
200 – RELAXED in trainers
45 -50 sec. rest
200 – RELAXED slightly more quick thank first one, still in trainers and still easy
45-50 sec. rest
Switch into your spikes and do the last 4x200’s with 30-45 sec rest, and make sure the last 2 are your fastest but also do not press to make that happen.)
Or
Another one of my alternative is 3x300m (10 mins rec) 42 seconds each.
(The coach said, "Only on your first one – hold back just a little more than normal for the start, then gradually build up to your normal 42 second effort), then hit your last 2 300’s at your regular pace.")
OR
5x200 at just sub-goal (2:00; 29s) pace.
OR
fast 150-200s at 400m pace (:53; 150s in 20, 200s in 26/27) with good recovery
(The coach mentioned that this makes him worried about getting sore, but everyone is different though, and that I may be fine.)
Last remaining days…
Wednesday, July 27th-Friday, July 29th -- No rest days, keep your aerobic system alive through short runs. On the days leading up to the race just do strides and some drills; just do short easy runs and strides at 1500-800 pace.
(The coach offered the following: PERFECT. Strides in spikes?
I like 150m strides (building speed through the first 50m)
OR 300m gradually increase your speed every 100m (starting pretty easy) finish quick.")
RACE DAY--Saturday, July 30th
His final remarks were: "I like all you have down, I don’t think my remarks are needed, but they are just there as ideas or options for you. I look at this time as all about feeling good and fast. Too late to have any killer workout mean anything for the 30th, so my tweaks are just ideas of how to make you feel quick and feel sharp. Hope that philosophy makes sense."
Met up with Bob, Rob, Chuck S. and Stan at GA for a workout.
Rob and I worked out together, while the other guys did their thing (500/300--three sets. I think Bob did 4 or 5 sets and Stan did 6!)
I went to the vault for inspiration and decided to do 3x400 at goal pace, with a 10-min rest between each effort. It really should've been 3x500, but oh well. Rob would do 200s (take me through the first 200 of my 400). He would take a five minute rest and go at it again, with the idea that he'd end up with five or six 200s.
I decided I wanted to do my 400s in 64 seconds, going through the 200 in 31/32. Rob thought he could handle this. He was right!
Effort 1: 15...31/32...65-mid
Effort 2: 14...31...64-low
Effort 3: 15...30...61-low
Rob hit his times, running numbers 2, 4, and 6 in 31. He kept strictly to the rest time, as did I. I wish I had shot for 63, 62, and 61, or perhaps did 500s, coming through the 400 in 64/65.
Rob felt good about the effort. Maybe he was inspired by the virtual hug he said I gave him on his third effort, my second.
Thursday, 7/21/11--
I did a standard peaking workout for the 800 6:00 AM this morning: 600 at 800 pace, then 90 seconds of rest, then 200 flat-out. I hit 200 in 29, the 400 in 61 and the 600 in about 1:33. I then ran a 30-second 200 after a 90 second break. Since it was 6:00 AM and I was running solo, I am wondering whether it's safe to say that I am in the 2:00 ball park. Honestly, what do you think? 2:02? 2:03? Your thoughts?
Wednesday, 7-20-11--Took the day off.
I've been giving some thought to peaking for the 800.
Here is what I am thinking:
10 days until race day…
Thursday, July 21-- a fairly standard peaking workout for 800 (You normally only do one of these and not within 7-10 days of your key race.):
600 at 800 pace
90 second rest
200 flat-out
(A trusted coach told me that this is almost directly taken out of his 4x800 training! They do a 600, with the recovery being the diagonal jog across the infield (finish line over to the 200m start line). He also offered a few alternative short and sweet workouts he uses when they are closer to the Championships
1. Same as above but drop the 600 to a 400 and would consider doing twice with no less than 10mins rest.
2. 400m FAST (basically 800 pace) 60 seconds rest 400m at whatever is left in the tank.
3. 400m, broken up like this: first 200m is fast but not hard. Next 100m back off pace to your normal distance run pace, final 100m FAST! Repeat that 2-3 times, depends on athlete (plenty of rest between sets) the kids tell me it is hard, but they love how it feels.
Since July 21 IS within 7-10 days of my key race, I shouldn't do this workout as designed.
7 days until race day…
Saturday, July 23--one week before race run 3x500m with 10 minute recoveries at goal pace. This should tell me where I am.
(My coach buddy mentioned that he never really does 500’s. He doesn't know why, because he knows they work. He said he should probably start adding them.)
4 days before race day…
Tuesday, July 26th--3-5 days before: 4x200 w/ 30 sec rest in-between. Try to run my 200s faster than 30.
(The coach offered a "tweak" that he said may sound funn: try doing 6x200, like this:
200 – RELAXED in trainers
45 -50 sec. rest
200 – RELAXED slightly more quick thank first one, still in trainers and still easy
45-50 sec. rest
Switch into your spikes and do the last 4x200’s with 30-45 sec rest, and make sure the last 2 are your fastest but also do not press to make that happen.)
Or
Another one of my alternative is 3x300m (10 mins rec) 42 seconds each.
(The coach said, "Only on your first one – hold back just a little more than normal for the start, then gradually build up to your normal 42 second effort), then hit your last 2 300’s at your regular pace.")
OR
5x200 at just sub-goal (2:00; 29s) pace.
OR
fast 150-200s at 400m pace (:53; 150s in 20, 200s in 26/27) with good recovery
(The coach mentioned that this makes him worried about getting sore, but everyone is different though, and that I may be fine.)
Last remaining days…
Wednesday, July 27th-Friday, July 29th -- No rest days, keep your aerobic system alive through short runs. On the days leading up to the race just do strides and some drills; just do short easy runs and strides at 1500-800 pace.
(The coach offered the following: PERFECT. Strides in spikes?
I like 150m strides (building speed through the first 50m)
OR 300m gradually increase your speed every 100m (starting pretty easy) finish quick.")
RACE DAY--Saturday, July 30th
His final remarks were: "I like all you have down, I don’t think my remarks are needed, but they are just there as ideas or options for you. I look at this time as all about feeling good and fast. Too late to have any killer workout mean anything for the 30th, so my tweaks are just ideas of how to make you feel quick and feel sharp. Hope that philosophy makes sense."
Friday, July 24, 2020
using a figure 8
Fri, 7/24/20
Went to Duke Island Park (again) for a 5M run. Very humid, but not as hot since it was about 8:00. Tried a different route: I did loops using the main park, but cut them using a figure 8. The intersection was the gravel road. Each loop was 2.27M, on account of the figure 8.
Finished up in 38:00. (8:20, 7:55, 7:35, 7:15, 6:55). Goal was to drop each mile by 20 seconds. Felt harder than it should have!
Went to Duke Island Park (again) for a 5M run. Very humid, but not as hot since it was about 8:00. Tried a different route: I did loops using the main park, but cut them using a figure 8. The intersection was the gravel road. Each loop was 2.27M, on account of the figure 8.
Finished up in 38:00. (8:20, 7:55, 7:35, 7:15, 6:55). Goal was to drop each mile by 20 seconds. Felt harder than it should have!
Thursday, July 23, 2020
Loss three pounds on a five mile run!
Thurs, July 23, 2020
Went to Duke Island Park (again) for a 5M run. Hot and terribly humid! The worst! Did two-and-a-half full loops clockwise around the main park.
Ran about 2.5M, then stopped. Ran another mile, then stopped. Ran another, then stopped Finished up in 38:15. (8:15, 8:00, 7:35, 7:40, 6:45). Goal was to drop each mile by 20 seconds. Felt terrible, and I wish this run didn't require so much. Seems like a run like this should be easier, even in hot and humid weather! (Loss three pounds on a five mile run!)
Wed, July 22, 2020
In this warm and humid day, I headed to TCNJ for a workout, a page out of teammate Rob Ciervo's playbook: 3X600 w/ a 2-min standing rest, followed by 3x200 w/ 1-min standing rest. Five minutes between sets.
Rob first told me about this workout a month ago (6/24/20), when he did 1:54, 1:54, and 1:58, followed by 200s in 35/36. He then posted about another effort (7/16/20) on FB, stating he went 1:54, 1:50, and 1:53.2. He skipped the 200s this time.
My targets:
1:58=38,39,40 sec 200s
1:55=37,38,39 sec 200s
1:52=36,37,38 sec 200s
I managed 1:58, 1:54, and 1:50 for the 600s, followed by 35, 34, 32 for the 200s. This seems on par with Rob's efforts.
Went to Duke Island Park (again) for a 5M run. Hot and terribly humid! The worst! Did two-and-a-half full loops clockwise around the main park.
Ran about 2.5M, then stopped. Ran another mile, then stopped. Ran another, then stopped Finished up in 38:15. (8:15, 8:00, 7:35, 7:40, 6:45). Goal was to drop each mile by 20 seconds. Felt terrible, and I wish this run didn't require so much. Seems like a run like this should be easier, even in hot and humid weather! (Loss three pounds on a five mile run!)
Wed, July 22, 2020
In this warm and humid day, I headed to TCNJ for a workout, a page out of teammate Rob Ciervo's playbook: 3X600 w/ a 2-min standing rest, followed by 3x200 w/ 1-min standing rest. Five minutes between sets.
Rob first told me about this workout a month ago (6/24/20), when he did 1:54, 1:54, and 1:58, followed by 200s in 35/36. He then posted about another effort (7/16/20) on FB, stating he went 1:54, 1:50, and 1:53.2. He skipped the 200s this time.
My targets:
1:58=38,39,40 sec 200s
1:55=37,38,39 sec 200s
1:52=36,37,38 sec 200s
I managed 1:58, 1:54, and 1:50 for the 600s, followed by 35, 34, 32 for the 200s. This seems on par with Rob's efforts.
Wednesday, July 22, 2020
Require so much
Tues, July 21
Went to Duke Island Park (again) for a 5M run. Hot, but not quite as humid! Tried a different route: about two-and-a-half full loops around the main park.
Finished up in 37:40. (8:15, 7:55, 7:35, 7:05, 6:50). Goal was to drop each mile by 20 seconds. Felt pretty good, but I wish this run didn't require so much. Seems like a run like this should be easy!
Went to Duke Island Park (again) for a 5M run. Hot, but not quite as humid! Tried a different route: about two-and-a-half full loops around the main park.
Finished up in 37:40. (8:15, 7:55, 7:35, 7:05, 6:50). Goal was to drop each mile by 20 seconds. Felt pretty good, but I wish this run didn't require so much. Seems like a run like this should be easy!
Monday, July 20, 2020
Already modified...Masked marauders.
Mon, July 20-
Went to the trail (again) for a 5M run. Super hot! Had to stop at 4.25M for a minute. Finished up in 38:45. (8:25, 8:05, 7:50, 7:30, 6:55)
Sun, July 19-
Met up with teammates-Chuck K, Chuck S, John C., Bruce, Rob, and Bob (who early after finishing his mile and 800m time trials.)
After getting caught up some, we did our usual warm up. We hemmed and hawed about what we'd do. Finally, I decided on 300s, figuring the 600s I had in mind would be too intimidating, and the 6-5--4-3-2 would take way too long, especially given the temps.
I modified the already modified 8 x 300m @ 53 w/2:00-sec Int and #s 2,5,8 @ 49 to 8x300m with odds run in 54 and evens run in 48. Another way to think about this is 18 seconds per 100m pace for the slower ones, and 16 seconds per 100m pace for the faster ones. We would take exactly 3:00 between repeats.
#1-55-oops
#2-48-high
#3-54-high
#4-48-mid
#5-54-mid
#6-48-low
#7-54-low
#8-45-mid
Way to go, Bruce. He did all 8, in 54 think, with the exception of the last one.
JC-hopped away after four to do 2x150.
Rob-same, but with bum knee...and just one 150.
Went to WaWa afterwards, masks and all. We hung out in the lot adjacent to the store and enjoyed coffee and fellowship. Great seeing some of the crew! Masked marauders.
Sat, July 18-
Went to the trail with V. Did 4.25M at about 11:15 pace.
Went to the trail (again) for a 5M run. Super hot! Had to stop at 4.25M for a minute. Finished up in 38:45. (8:25, 8:05, 7:50, 7:30, 6:55)
Sun, July 19-
Met up with teammates-Chuck K, Chuck S, John C., Bruce, Rob, and Bob (who early after finishing his mile and 800m time trials.)
After getting caught up some, we did our usual warm up. We hemmed and hawed about what we'd do. Finally, I decided on 300s, figuring the 600s I had in mind would be too intimidating, and the 6-5--4-3-2 would take way too long, especially given the temps.
I modified the already modified 8 x 300m @ 53 w/2:00-sec Int and #s 2,5,8 @ 49 to 8x300m with odds run in 54 and evens run in 48. Another way to think about this is 18 seconds per 100m pace for the slower ones, and 16 seconds per 100m pace for the faster ones. We would take exactly 3:00 between repeats.
#1-55-oops
#2-48-high
#3-54-high
#4-48-mid
#5-54-mid
#6-48-low
#7-54-low
#8-45-mid
Way to go, Bruce. He did all 8, in 54 think, with the exception of the last one.
JC-hopped away after four to do 2x150.
Rob-same, but with bum knee...and just one 150.
Went to WaWa afterwards, masks and all. We hung out in the lot adjacent to the store and enjoyed coffee and fellowship. Great seeing some of the crew! Masked marauders.
Sat, July 18-
Went to the trail with V. Did 4.25M at about 11:15 pace.
Friday, July 17, 2020
Fried
7/17/20-Went to Duke Island Park for a five-miler. Terribly humid. Heavy legs! My brain was fried, as was my body. After having to take two brief breathers at 3.5M and 4M, I finished up at 4.5M, 4:35 (8:15, 8:05, 7:50, 7:35, xxx).
Thursday, July 16, 2020
Do I not trust my fitness?
7/16/20-Went to Duke Island Park for a five-miler. Not as hot or humid. Heavy legs! I finished up 5M in 38:35. (8:15, 8:05, 7:50, 7:35, 6:45)
7/15/20
Instead of 8 x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63, I did 8x300. On account of my fitness, realistically, the slower ones were supposed to be in 53; the faster ones were supposed to be in 49. (This places me at about 70-sec and 65-sec pace, per the original workout. I'd like to be able to do 52 and 47.) I'd take exactly 2:00 between repeats.
#1-53
#2-50
#3-53
#4-52
#5-49
#6-52
#7-51
#8-47
Second half was better than the first half. Do I not trust my fitness?
7/15/20
Instead of 8 x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63, I did 8x300. On account of my fitness, realistically, the slower ones were supposed to be in 53; the faster ones were supposed to be in 49. (This places me at about 70-sec and 65-sec pace, per the original workout. I'd like to be able to do 52 and 47.) I'd take exactly 2:00 between repeats.
#1-53
#2-50
#3-53
#4-52
#5-49
#6-52
#7-51
#8-47
Second half was better than the first half. Do I not trust my fitness?
Wednesday, July 15, 2020
Shirt off!
Mon, 7/14/20-
Went to Duke Island Park for a five-miler. I did the route in reverse! Hot, but not as humid. Shirt off! I finished up 5M in 38:20. (8:20, 8:00, 7:50, 7:35, 6:35)
Tues, 7/15/20-
Went to Duke Island Park for a five-miler. Hot, but not as humid. Shirt off! I finished up 5M in 38:45. (8:15, 8:05, 7:55, 7:40, 6:45)
Went to Duke Island Park for a five-miler. I did the route in reverse! Hot, but not as humid. Shirt off! I finished up 5M in 38:20. (8:20, 8:00, 7:50, 7:35, 6:35)
Tues, 7/15/20-
Went to Duke Island Park for a five-miler. Hot, but not as humid. Shirt off! I finished up 5M in 38:45. (8:15, 8:05, 7:55, 7:40, 6:45)
Sunday, July 12, 2020
I substituted
Sun, 7/12
Went to Germantown Academy for what I thought would be a 6-5-4-3-2 Breakdown workout with Chuck K. When I arrived, he had his sights on a field events workout with Anthony. Bummer! I knew Chuck S and Bob would be doing a miler's workout, so I decided to hop in with them. They had arrived before I had, so they were ready for the workout a few minutes ahead of schedule. They began with their 800m at 3K pace, as I continued stretching. By the time they finished their 800m recovery jog, I was ready to go.
Each 200 meter segment is one second faster than the previous. This extensive tempo workout can be classified as a true “lactic acid” or acidosis tolerance type. If you aren’t hurting by the 300m, you are going too slow. Choose a 400-meter race goal time and follow that workout. For example, if 54 seconds is your 400 meter race goal, do a 1:39 600m, followed by a 1:20 500m, followed by a 62 second 400m, followed by a 45-second 300, followed by a 29-second 200.
Sat, 7/11-Went to Skillman with V for a short, easy run of 3.25M in 34:00.
Went to Germantown Academy for what I thought would be a 6-5-4-3-2 Breakdown workout with Chuck K. When I arrived, he had his sights on a field events workout with Anthony. Bummer! I knew Chuck S and Bob would be doing a miler's workout, so I decided to hop in with them. They had arrived before I had, so they were ready for the workout a few minutes ahead of schedule. They began with their 800m at 3K pace, as I continued stretching. By the time they finished their 800m recovery jog, I was ready to go.
I hopped into the 600, beginning 5 seconds behind Chuck, who was looking to go through the 400 in 80. I was looking for what should have been an easy 75. I hit 76 and finished up in 1:53. Slow jog of 600 followed. It was time for the 400. Chuck was aiming for a 75 sec 400. I was looking to go through the 400 in 70 and stop at the 500. I managed at 69 and finished up in 1:26. 300 jog for me, 400 for Chuck and Bob. Next up was 200 for Chuck. I went through the 200 in 33 and finished my 300 in 50. 100 job for me. Again: I went through the 200 in 32 and finished my 300 in 49. Chuck and Bob were finished. I walked 300 (4:45) and did my last repeat, a 200, in 29.
I wound up doing a modded version of the planned workout. Pace was pretty much for the 60' 400 race goal. However, I recognize that my rest was shorter since I jogged it. I also realize that I substituted a 300 for a 400.
Done as designed, the 5-5-4-3-2 breakdown is as follows:
400 race goal-:60-ish :58-ish. :56-ish. :54-ish. :52-ish. :50-ish
| ||||||
Target times
| ||||||
600
|
1:48
|
1:45
|
1:42
|
1:39
|
1:36
|
1:33
|
500
|
1:27.5
|
1:25
|
1:22.5
|
1:20
|
1:17.5
|
1:15
|
400
|
68
|
66
|
64
|
62
|
60
|
58
|
300
|
49.5
|
48
|
46.5
|
45
|
43.5
|
42
|
200
|
32
|
31
|
30
|
29
|
28
|
27
|
600
|
36
|
35
|
34
|
33
|
32
|
31
|
500
|
35
|
34
|
33
|
32
|
31
|
30
|
400
|
34
|
33
|
32
|
31
|
30
|
29
|
300
|
33
|
32
|
31
|
30
|
29
|
28
|
200
|
32
|
31
|
30
|
29
|
28
|
27
|
400 race goal- 60-ish :58-ish. :56-ish. :54-ish. :52-ish. :50-ish
Recovery is “walk what you run” to a maximum of 400m:
Recovery is “walk what you run” to a maximum of 400m:
- run 600, walk 400; - run 500, walk 400; - run 400, walk 400; - run 300, walk 300; - run 200, walk 200
Sat, 7/11-Went to Skillman with V for a short, easy run of 3.25M in 34:00.
Friday, July 10, 2020
My speed has suffered.
Fri, 7/10/20-
Went to Duke Island Park for a five-miler. Hot and humid...again. It started drizzling as I approached the two-mile mark. It started raining as I approached the four-mile mark. It was pouring as I finished up 5M in 39:00. (8:23, 8:07, 7:58, 7:35, 6:57)
Thurs, 7/9/20-
Went to TCNJ to run 12x150 in 93-degree and humid weather. The idea was to run....
4@24-mid (800m race pace...2:12/2:13)
4@22-mid (600m race pace...1:30/1:31)
4@20-mid (400m race pace...:55)
Three min rest between reps.
While I hit a couple of lows and mids, I ran mostly 24-high, 22-high, and 20-high, 2:15, 1:33, and :56. I was happy to have made it through the workout.
My speed has suffered. I need to improve.
Wed, 7/8/20-
Went to TCNJ.
After a little indecisiveness, I opted for the 600, 500, 400, 300, 200 breakdown. Unfortunately, after a sluggish first 400, not 600, I bagged the workout. Lightning was far too close by on this soupy 90-degree day for me to continue. Turns out, tragically, that two Philly area men were struck and killed by lightning.
Here is what I had in mind for the workout. From the vault:
Went to Duke Island Park for a five-miler. Hot and humid...again. It started drizzling as I approached the two-mile mark. It started raining as I approached the four-mile mark. It was pouring as I finished up 5M in 39:00. (8:23, 8:07, 7:58, 7:35, 6:57)
Thurs, 7/9/20-
Went to TCNJ to run 12x150 in 93-degree and humid weather. The idea was to run....
4@24-mid (800m race pace...2:12/2:13)
4@22-mid (600m race pace...1:30/1:31)
4@20-mid (400m race pace...:55)
Three min rest between reps.
While I hit a couple of lows and mids, I ran mostly 24-high, 22-high, and 20-high, 2:15, 1:33, and :56. I was happy to have made it through the workout.
My speed has suffered. I need to improve.
Wed, 7/8/20-
Went to TCNJ.
After a little indecisiveness, I opted for the 600, 500, 400, 300, 200 breakdown. Unfortunately, after a sluggish first 400, not 600, I bagged the workout. Lightning was far too close by on this soupy 90-degree day for me to continue. Turns out, tragically, that two Philly area men were struck and killed by lightning.
Here is what I had in mind for the workout. From the vault:
6-5-4-3-2 Breakdown: Each 200 meter segment is one second faster than the previous. This extensive tempo workout can be classified as a true “lactic acid” or acidosis tolerance type. If you aren’t hurting by the 300m, you are going too slow. Choose a 400-meter race goal time and follow that workout. For example, if 54 seconds is your 400 meter race goal, do a 1:39 600m, followed by a 1:20 500m, followed by a 62 second 400m, followed by a 45-second 300, followed by a 29-second 200.
400 race goal-:60-ish :58-ish. :56-ish. :54-ish. :52-ish. :50-ish
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Target times
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600
|
1:48
|
1:45
|
1:42
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1:39
|
1:36
|
1:33
|
500
|
1:27.5
|
1:25
|
1:22.5
|
1:20
|
1:17.5
|
1:15
|
400
|
68
|
66
|
64
|
62
|
60
|
58
|
300
|
49.5
|
48
|
46.5
|
45
|
43.5
|
42
|
200
|
32
|
31
|
30
|
29
|
28
|
27
|
600
|
36
|
35
|
34
|
33
|
32
|
31
|
500
|
35
|
34
|
33
|
32
|
31
|
30
|
400
|
34
|
33
|
32
|
31
|
30
|
29
|
300
|
33
|
32
|
31
|
30
|
29
|
28
|
200
|
32
|
31
|
30
|
29
|
28
|
27
|
400 race goal- 60-ish :58-ish. :56-ish. :54-ish. :52-ish. :50-ish
Recovery is “walk what you run” to a maximum of 400m:
Went to Duke Island Park for a five-miler. Hot and humid. It started pouring as I finished up 4.8M in 37:30.
Recovery is “walk what you run” to a maximum of 400m:
- run 600, walk 400; - run 500, walk 400; - run 400, walk 400; - run 300, walk 300; - run 200, walk 200
Tues, 7/7/20-
Went to Duke Island Park for a five-miler. Hot and humid. It started pouring as I finished up 4.8M in 37:30.
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