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.