Monday, August 31, 2020
Sunday, August 30, 2020
embarrassing ugly
Sun, 8/30-On this lovely day, I went to Germantown Academy. While I didn't do the very impressive mile TT Brock et al. had on tap, I did connect with John and Wayne for some 200s at 800m pace (200m walk/3:00-3:30) and what should have been for me a 600m TT. Even though we got started a bit late, it was all good: hanging out with the guys is always worth the time. We settled on 200s, hitting them at a comfortable range of between 31-low and 32-low. After six for John and me and four for Wayne, I asked the guys to help me with a 600TT. I figured I'd run the first 200 solo and each of them would help from the 200 to the 400 and from the 400 to the 600. After about a 7:00 break, we were ready! I took off and, buoyed by Chuck K. who yelled to get out hard, found myself at 27/28 at the 200 mark with the wind at my back. OMG. I connected with John. I felt myself wane some. I crossed the 400 in 58 and connected with Wayne. I then quit...at 450, recalling Wayne. I had gone out way too hard. I was thinking I'd go 30, 31, and 32 for 1:34. I probably could have still run that time, but the last 150 would've been embarrassing ugly.
Sat, 8/29-took off!
Fri, 8/28-DIP 4.5M 33:30.
Thurs, 8/27/20-Went to Skillman Park early this morning for an easy 4.5M run. 8:45, 8:25, 8:05, 7:45, ...=36:30.
Wed, 8/26/20--Went to TCNJ at 6:30 AM for 3x200 w/ 30 sec rest in-between. Try to run my 200s faster than 32, given the early time. 31-low, 31-mid, 33-low
Sat, 8/29-took off!
Fri, 8/28-DIP 4.5M 33:30.
Thurs, 8/27/20-Went to Skillman Park early this morning for an easy 4.5M run. 8:45, 8:25, 8:05, 7:45, ...=36:30.
Wed, 8/26/20--Went to TCNJ at 6:30 AM for 3x200 w/ 30 sec rest in-between. Try to run my 200s faster than 32, given the early time. 31-low, 31-mid, 33-low
Tuesday, August 25, 2020
a good run
Tues, 8/25/20-
Went to DIP with V for a 5-miler. On this humid morning, I managed a good run: 8:10, 7:50, 7:20, 7:00, 6:15 for 36:35.
Went to DIP with V for a 5-miler. On this humid morning, I managed a good run: 8:10, 7:50, 7:20, 7:00, 6:15 for 36:35.
Monday, August 24, 2020
Stayed local
Mon, 8/24-Ran 5M at Skillman. 8:20, 7:55, 7:40, 7:15, 6:55=38:05.
Sun, 8/23-Stayed local and went to TCNJ for 3x500, with 10 minute recoveries at goal pace. This should tell me where I am.
Effort 1: Stopped at the 400m mark in 65-low. Used a crowded track as an excuse to cut it short.
Effort 2: Through 400 in 65. Finished up 1:21-mid
Effort 3: Through 400 in 63/64. Finished up in 1:20-low.
Sat, 8/22-Went to Duke Island Park with V. Did 2.8M, followed by a search for my key fob in the woods. We then did a 1.25M stretch, for a total of 4.05M.
Sun, 8/23-Stayed local and went to TCNJ for 3x500, with 10 minute recoveries at goal pace. This should tell me where I am.
Effort 1: Stopped at the 400m mark in 65-low. Used a crowded track as an excuse to cut it short.
Effort 2: Through 400 in 65. Finished up 1:21-mid
Effort 3: Through 400 in 63/64. Finished up in 1:20-low.
Sat, 8/22-Went to Duke Island Park with V. Did 2.8M, followed by a search for my key fob in the woods. We then did a 1.25M stretch, for a total of 4.05M.
Friday, August 21, 2020
I misremembered
Fri, 8/21/20- Went to Duke Island Park for a FOUR miler, as I was running short on time. I took to the woods. 29:40 (8:25, 7:35, 6:55, 6:45).
Thurs, 8/20/20-Went to Duke Island Park for my five miler, part of it through the woods. 37:40 (8:15, 7:55, 7:35, 7:15, 6:40).
Wed, 8/19/20
Went to TCNJ for a moderate workout, seemingly a repeat of what I did on 6/25/20: 8x200 with diminishing rest. 3:00, then 2:45, then 2:30, then 2:15, then 2:00, then 1:45, then 1:30.
As it turns out, however, I misremembered the workout. On 6/25/20, I did only six 200s, but I dropped the rest period by 30 seconds following each 200 as follows: 3:00, 2:30, 2:00, 1:30, 1:00. On that day, I managed:
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
On 8/19/20, I did:
30-mid, then 3:00 rest (walked 200)
31-low, then 2:45 rest (walked 200)
30-mid, then 2:30 rest (walked 200 swiftly)
30-high, then 2:15 rest (walked 200 swiftly)
30-mid, then 2:00 rest (walked 200 really swiftly)
30-low, then 1:45 rest (walked across the field)
30-low, then 1:30 rest (walked across the field)
29-mid...finished
On Wednesday, 5/25/11, I did 8x 200s (2 sets of 4)...diminishing rest.
Set 1: 30 (60s rest); 30 (55 sr); 30 (50 sr); 30 (45 sr)
400 jog; 5 minutes
Set 2: 30 (60s rest); 31 (55 sr); 30 (50 sr); 30 (45 sr)
Thurs, 8/20/20-Went to Duke Island Park for my five miler, part of it through the woods. 37:40 (8:15, 7:55, 7:35, 7:15, 6:40).
Wed, 8/19/20
Went to TCNJ for a moderate workout, seemingly a repeat of what I did on 6/25/20: 8x200 with diminishing rest. 3:00, then 2:45, then 2:30, then 2:15, then 2:00, then 1:45, then 1:30.
As it turns out, however, I misremembered the workout. On 6/25/20, I did only six 200s, but I dropped the rest period by 30 seconds following each 200 as follows: 3:00, 2:30, 2:00, 1:30, 1:00. On that day, I managed:
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
On 8/19/20, I did:
30-mid, then 3:00 rest (walked 200)
31-low, then 2:45 rest (walked 200)
30-mid, then 2:30 rest (walked 200 swiftly)
30-high, then 2:15 rest (walked 200 swiftly)
30-mid, then 2:00 rest (walked 200 really swiftly)
30-low, then 1:45 rest (walked across the field)
30-low, then 1:30 rest (walked across the field)
29-mid...finished
On Wednesday, 5/25/11, I did 8x 200s (2 sets of 4)...diminishing rest.
Set 1: 30 (60s rest); 30 (55 sr); 30 (50 sr); 30 (45 sr)
400 jog; 5 minutes
Set 2: 30 (60s rest); 31 (55 sr); 30 (50 sr); 30 (45 sr)
Wednesday, August 19, 2020
Monday, August 17, 2020
Moderate
Mon, 8/17-
On this beautiful morn, I departed from DIP and went to Skillman Park for my 5 miles...in 37:40. 8:15, 7:55, 7:35, 7:15, 6:40.
Sun, 8/16-
Went to Germantown Academy for a workout in the rain. John and Rob were a no-show; Chuck, Wayne, Bob, and a guy whose name I forget were there.
On this beautiful morn, I departed from DIP and went to Skillman Park for my 5 miles...in 37:40. 8:15, 7:55, 7:35, 7:15, 6:40.
Sun, 8/16-
Went to Germantown Academy for a workout in the rain. John and Rob were a no-show; Chuck, Wayne, Bob, and a guy whose name I forget were there.
Today's moderate workout in the rain:
100 (14sec)/2 min rest
200 (30)/3 min rest
300 (48)/4 min rest
400 (68)/5 min rest
300 (48)/4 min rest
200 (30)/3 min rest
100 (14)
Saturday, August 15, 2020
So sign of fob
Aug, 15, 2020. Went to DIP with V and did 4 miles of the 4.5M route yesterday. 46:00. So sign of fob.
Aug 14, 2020. I went to DIP, departed from my usual route, and covered 4.5 miles...in 35:00. 8:25, 8:00, 7:35, 7:30, 3:30. Oh, yeah, and I lost my key fob some kind of way. I retraced my steps, running most of the route, adding 3.5M to the 4.5M for a total of 8M.
Aug 14, 2020. I went to DIP, departed from my usual route, and covered 4.5 miles...in 35:00. 8:25, 8:00, 7:35, 7:30, 3:30. Oh, yeah, and I lost my key fob some kind of way. I retraced my steps, running most of the route, adding 3.5M to the 4.5M for a total of 8M.
Thursday, August 13, 2020
Hot and humid
Aug 13, 2020. On yet another soupy day, I went to DIP, departed from my usual route, and covered 5 miles...in 37:40. 8:20, 8:00, 7:25, 7:15, 6:40.
Aug 12, 2020. Went to TCNJ for 150s.
Goal: 3@24, 3@23, 3@22, and 3@21, taking 3:00 (walked 100, jogged 100, walked 50) between repeats. I made this happen, ending with a 20-mid. Hot and humid.
Aug 12, 2020. Went to TCNJ for 150s.
Goal: 3@24, 3@23, 3@22, and 3@21, taking 3:00 (walked 100, jogged 100, walked 50) between repeats. I made this happen, ending with a 20-mid. Hot and humid.
Tuesday, August 11, 2020
soupy Tuesday
8/11/20
On this warm day, I went to DIP, departed from my usual route, and covered 5 miles..in 37:10.
8:25, 7:35, 7:25, 7:10, 6:35
On this warm day, I went to DIP, departed from my usual route, and covered 5 miles..in 37:10.
8:25, 7:35, 7:25, 7:10, 6:35
Monday, August 10, 2020
My jog-rests
8/10/20
Went to DIP, I did my now-usual 5M figure 8 route...in 37:20.
8:15, 7:45, 7:35, 7:15, 6:35
8/11/20
Easy run with V...the trail. 4.25M in 47:00+
8/12/20
Didn't go to GA today. Wayne cancelled, Chuck S. has a bum calf, no word from Rob until it was too late.
I was inspired by a 2015 Facebook post from Peter Brady in which he reported doing 8x200 in 28-low with a 200-meter jog between runs. A consistent sub-2:00 guy, he'd break 2:00 soon afterwards. He also ran 1:58 the prior year and the year after.
I'd try this workout, but with a goal pace of 31.
32-low
32-mid
32-mid
31-mid
32-low
32-mid
30-low
30-low
My jog-rests were 1:45.
Went to DIP, I did my now-usual 5M figure 8 route...in 37:20.
8:15, 7:45, 7:35, 7:15, 6:35
8/11/20
Easy run with V...the trail. 4.25M in 47:00+
8/12/20
Didn't go to GA today. Wayne cancelled, Chuck S. has a bum calf, no word from Rob until it was too late.
I was inspired by a 2015 Facebook post from Peter Brady in which he reported doing 8x200 in 28-low with a 200-meter jog between runs. A consistent sub-2:00 guy, he'd break 2:00 soon afterwards. He also ran 1:58 the prior year and the year after.
I'd try this workout, but with a goal pace of 31.
32-low
32-mid
32-mid
31-mid
32-low
32-mid
30-low
30-low
My jog-rests were 1:45.
Saturday, August 8, 2020
I estimate
Fri, 8/7-
Went to DIP with V. Ran separately, though. I did my now-usual 5M figure 8 route...in 37:30.
8:20, 7:45, 7:35, 7:15, 6:35
Thurs, 8/6
Easy 5M run at Duke Island Park. 41:00. I didn't have my Garmin watch, but I estimate that I went about 25 seconds slower per mile than usual. 9:00, 8:40, 8:10, 7:50, 7:20.
Wed, 8/5
8x300s pick up reps at TCNJ. Typically, this workout is 8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63
In the 300s version, I was hoping for 52s, with #s 2,5,8 @ 47, all on 2:00 rest.
53-low, 49-low, 53-low, 52-low, 47-mid, 52-mid, 52-mid, 48-low
Tues, 8/4
5M at Duke Island Park. 37:45 (8:20, 7:45, 7:35, 7:15, 6:50)
Went to DIP with V. Ran separately, though. I did my now-usual 5M figure 8 route...in 37:30.
8:20, 7:45, 7:35, 7:15, 6:35
Thurs, 8/6
Easy 5M run at Duke Island Park. 41:00. I didn't have my Garmin watch, but I estimate that I went about 25 seconds slower per mile than usual. 9:00, 8:40, 8:10, 7:50, 7:20.
Wed, 8/5
8x300s pick up reps at TCNJ. Typically, this workout is 8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63
In the 300s version, I was hoping for 52s, with #s 2,5,8 @ 47, all on 2:00 rest.
53-low, 49-low, 53-low, 52-low, 47-mid, 52-mid, 52-mid, 48-low
- I could see myself hitting 53 and 48 on 90-sec rest.
- I'd like to be able to hit 52s and 47s on 2:00 rest, even 90-sec rest.
- Alternatively, I'd like to hit 70s and 63s with 2:00 rest.
- Finally, what about 73s and 66s with 90s rest.
Tues, 8/4
5M at Duke Island Park. 37:45 (8:20, 7:45, 7:35, 7:15, 6:50)
Monday, August 3, 2020
Age-graded 85+%
Mon, Aug 3-
Went to Duke Island Park for a 5M. Given yesterday's workout, I figured I'd run at 15-20 seconds slower per mile, on average. M1 8:35, M2 8:15, M3 7:45, M4: 7:30, M5: 7:00. 39:05.
Sun, Aug 2-
Went to TCNJ to do Sit 'n Kick Reps. It was about 85 degrees and humid. The ideal/goal is 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) with a 1200m jog. btw sets. Being able to do this as written sets me up to run about 2:00 in the 800m. My initial plan was to try to run 65 and 30, with 60 sec rest between these two and 1200m between sets. After a sluggish first one, I figured that I needed to temper my expectations. So...I decided on 66 and 32 for the 400s and 200s, and 90 seconds for the rest periods.
My runs were:
67-mid, 32-low
68-low, 32-low
67-low, 32-mid
66-mid, 32-low
66-low, 32-low
My 1200 jogs in-between were in 10:00.
I should shoot for these marks and keep my rest to 30-45 seconds. Better yet, what about...:
68/32...30 sec rest
67/31...45 sec rest
66/30...60 sec rest
65/29...75 sec rest
64/28...90 sec rest
mile warm up
400+200+1200=1.125
400+200+1200=1.125
400+200+1200=1.125
400+200+1200=1.125
400+200=.375
600m cool down
Total 6.3M
Sat, 8/1/20
Went to Germantown Academy for an 800TT. I arrived at 7:15, with the first of two heats scheduled to begin at 8:00. There from our team were Chuck S., Brock, John Becker, Tim Harte, Rob Ciervo, Reza Manavi, and Scott Burns (I believe Scott has joined.). There were several others as well, including some college-age youngsters. Even Rob S. and John showed up for a little spectator action.
The first heat came and went, with everyone seemingly running well. Chuck broke 2:30, negative splitting like the rest of the folks in the heat.
In heat 2 there were eight of us. I grabbed lane one. With only six lanes, two guys had to double-up. At the start, the guys bolted around the turn. The top runner hit the 200 in 28. I crossed in 31. I found myself in 7th place. No surprise there really. At the 400, I heard 58 called for the first runner. Way behind him, I knew I'd be closer to 63/64. I actually crossed in 64/65, still in 7th. I tried to maintain over the next 100 meters, feeling my 2:10 slip away from me. By the time I reached the 600 mark, I heard the timer call out 98, 99.... I found myself gaining some on Rob and the younger kid in front of me, at the same time that I felt hunted by Tim Harte. Tim would pass me with 170-180 to go. I'd eventually pass Rob with 80 meters or so to go. Despite passing him, I had no lift. I crossed in 2:14, a one-second improvement over my effort a few weeks back. Age-graded 85+%.
Fifteen minutes after we finished, Brock, Scott and Tim progressed into a mile maintenance work: 600m(400@mile, 100float, 100kick), 500m(300m@mile, 100float, 100kick), 400m(200m@mile, 100float, 100kick), 300m(100m@mile, 100float, 100kick) all on 3-4 minR.
I did a few 200s with Rob and Chuck, hovering at 35/36.
I capped the morning off with a 30-sec 200, solo.
Went to Duke Island Park for a 5M. Given yesterday's workout, I figured I'd run at 15-20 seconds slower per mile, on average. M1 8:35, M2 8:15, M3 7:45, M4: 7:30, M5: 7:00. 39:05.
Sun, Aug 2-
Went to TCNJ to do Sit 'n Kick Reps. It was about 85 degrees and humid. The ideal/goal is 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) with a 1200m jog. btw sets. Being able to do this as written sets me up to run about 2:00 in the 800m. My initial plan was to try to run 65 and 30, with 60 sec rest between these two and 1200m between sets. After a sluggish first one, I figured that I needed to temper my expectations. So...I decided on 66 and 32 for the 400s and 200s, and 90 seconds for the rest periods.
My runs were:
67-mid, 32-low
68-low, 32-low
67-low, 32-mid
66-mid, 32-low
66-low, 32-low
My 1200 jogs in-between were in 10:00.
I should shoot for these marks and keep my rest to 30-45 seconds. Better yet, what about...:
68/32...30 sec rest
67/31...45 sec rest
66/30...60 sec rest
65/29...75 sec rest
64/28...90 sec rest
mile warm up
400+200+1200=1.125
400+200+1200=1.125
400+200+1200=1.125
400+200+1200=1.125
400+200=.375
600m cool down
Total 6.3M
Sat, 8/1/20
Went to Germantown Academy for an 800TT. I arrived at 7:15, with the first of two heats scheduled to begin at 8:00. There from our team were Chuck S., Brock, John Becker, Tim Harte, Rob Ciervo, Reza Manavi, and Scott Burns (I believe Scott has joined.). There were several others as well, including some college-age youngsters. Even Rob S. and John showed up for a little spectator action.
The first heat came and went, with everyone seemingly running well. Chuck broke 2:30, negative splitting like the rest of the folks in the heat.
In heat 2 there were eight of us. I grabbed lane one. With only six lanes, two guys had to double-up. At the start, the guys bolted around the turn. The top runner hit the 200 in 28. I crossed in 31. I found myself in 7th place. No surprise there really. At the 400, I heard 58 called for the first runner. Way behind him, I knew I'd be closer to 63/64. I actually crossed in 64/65, still in 7th. I tried to maintain over the next 100 meters, feeling my 2:10 slip away from me. By the time I reached the 600 mark, I heard the timer call out 98, 99.... I found myself gaining some on Rob and the younger kid in front of me, at the same time that I felt hunted by Tim Harte. Tim would pass me with 170-180 to go. I'd eventually pass Rob with 80 meters or so to go. Despite passing him, I had no lift. I crossed in 2:14, a one-second improvement over my effort a few weeks back. Age-graded 85+%.
Fifteen minutes after we finished, Brock, Scott and Tim progressed into a mile maintenance work: 600m(400@mile, 100float, 100kick), 500m(300m@mile, 100float, 100kick), 400m(200m@mile, 100float, 100kick), 300m(100m@mile, 100float, 100kick) all on 3-4 minR.
I did a few 200s with Rob and Chuck, hovering at 35/36.
I capped the morning off with a 30-sec 200, solo.
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