Mountain View Park

 9/27-

Went to GA and met up with Chuck S., Bob R., Rob C., and Andrew A. Rob C. and I did our own thing after a bit of back and forth about what would work for him, given that he had just worked out on the track on Friday. We landed on 6x150 in 21/22, followed by a few modest 300s. We'd take 3:00 between our 150s and do a slow 100m walk between the 300s.

150s: 22-high, 21-mid, 22-low, 21-high, 22-low, 21-mid. (Bob joined us on the final two.)

300s: Rob mentioned that he wanted to run these in about 55. I was thing 18 secs/100m. Well, the first effort was in 50! He was pushing the pace and I took a bit of a backseat. Oh well. The second effort was in 54, the third in 53-high. 

9/26-

Went to Mountain View Park with V, our first run there. "Mountain View Park is contiguous to the County’s 5,500-acre Sourland Mountain Preserve and in close proximity to the Township’s Ann Van Middlesworth Park. It is flat and relatively open, providing a sweeping vista of the nearby Sourland Mountain." 

We went about 3.65M in 40:00, then walked some.

accepted the invitation

 

Fri, 9/25-

Went to Skillman and did a nice five miler in 36:00. (7:50, 7:30, 7:10, 6:50, 6:40)

Thurs, 9/24-

took off

Wed, 9/23-

Went to campus for a workout. Planned for 8x200 in 31 with a 2:00 recovery...walk the diagonal. Managed 7, the first four in 31-high/32-low and the last three in 30. Stopped on the 8th, with muscle spasming some. 

Tues, 9/20

Went to the Y, having had to set an appointment. Hit the treadmill for a 7:30 mile, lifted some, hit the treadmill again for a 7:00 mile, and then lifted some more. 30 min and out!

Mon, 9/19-

Went to the trail and did a nice five miler.

Sun, 9/18-On this cool 45-degree morning, I met with the crew at GA. The plan was to do a 300mTT, followed by a short workout. The 300TT was really at Rob's request. After a decent warmup, I did a couple of 100s. Based on how I felt, I wasn't confident about the 300. I had hoped to run in the 40-sec range. So much for that. 

Starting from the 300 IH mark, I took lane 2, Rob was in lane 2, while John was in 3, Bruce in 4, and Wayne (our started) in 5. The start "happened"to me. I did not attack it. Rob, to my immediate right, stopped in his tracks, quipping that he hadn't hit his watch in time! 

At the 100 mark, I had not made any ground on John. As we hit the 150 mark, I had passed Bruce, who would eventually stop at the 200 mark. John was still five meters ahead of me. And this is how we'd finish. I crossed in 41-mid, while John likely hit 40-high. 

Taking mercy on Rob, I accepted his invitation to run another, this one targeted to be 45. Wayne joined in the fun, surprising himself when he completed the entire 300. I crossed in 46-low, while Rob posted something in the 47-range.

We then did a few 150 pick-ups. 9 sec first 50, 8 sec second 50, 7 sec third 50. 

Coffee time!

Sat, 9/19-Went on run with V. Did 3.5M, then walked a mile or two more.

Precision

Fri, 9/18-

Left for the trail at 5:45AM. Arrived at 6AM. Started at 6:02. Did 5M in 36:20: 7:55, 7:35, 7:20, 7:05, 6:15. Finished by 6:38. Stretched for two minutes. Left by 6:40. Home by 6:55. Precision.

Thurs, 9/17-

Went to the trail. Arrived at 6:10AM. Did 4.25M, on account of arriving later than desired. 30:30.

Wed, 9/16-

Went to Colonial Park. Warmed up a mile. Stretched. Did 6 hills, each 300 meters. Times: 58, 57, 56, 55, 54, 53. Cooled down .7M

Tues, 9/15-

Went to Skillman for 5M. 37:30.

Short on time

 9/14/20-

Ran 4.1M 30:50 at Skillman. Short on time.

and paid the price

On this beautiful morning of about 65-degrees, I totally screwed myself over. I went to GA today for a 400 time trial. After a nice warm-up, which included 2x100 with Rob S. in 14-mid and 13-mid, I was ready for the low-pressure, 9:00 kickoff. I took lane 2 and Rob C. took lane 3; Rob S. would pick us up at the 200 mark. 

After last week's almost impressive 600m effort, I figured I should be fine going through the 200 in 27-low, followed by a 29-point second 200 for a 56.xx.  NOT! I made up the stagger on Rob in the first 50 meters, feeling too good to be true. I floated on the backstretch, but could feel Rob responding on my outside. I took the curve after the 200, but I began to feel a little pressure with 150 to go. With 100 to go, I could feel that I had no arm action. Also, my legs were buckling. Rob C. pulled even with me and I had no response. With 20 meters to go, I had nothing.

I had gone out too fast (26.xx) and paid the price. So, I was pleased that I felt so good over the first 200, but I was horrified that my second 200 was 31.xx. Not a good look. 

I do hope to redeem myself. Rob S. plans to do a 400TT in 60.xx the week after next, but I suggested he should do so sooner. We agreed that a 300 TT, followed by a minute rest, then an all-out 100 might do this trick next weekend. So...I will do this with him, except I may run a full 400...at 14 seconds/100. OR I may do 3 or 4 x 300m in 44...

Little or no guilt

 9/12/20-Did 4.25 on the trail with V. She had a good run. 11:08, 10:38, 10:50, 10:40, 2:34...45:50

9/11/20-Took off. Little or no guilt.

A bit faster

 9/10/20

4.5M in Skillman Park at 6:15AM. 33:30. 8:10, 7:40, 7:20, 7:05, 3:15

9/9/20

8x200 at Pingry. Goal was 30/31 with 2:30 rest. Did two in 31-low, then watch died. I suspect the remaining ones were at the same pace or a bit faster.

9/8/20

5M Skillman. 36:45

on the road

9/7/20
Went to the trail again with V, except this time we ran separately. I did my customary five miles: 8:10, 7:40, 7:15, 7:05, 6:35=36:45.

9/6/20
There was a slim group at GA this morning, just Rob, Chuck S. and me. After a little storytelling, Rob and I settled on 150s, while Chuck rehabbed his calf accordingly.

The idea was to do 5x150 in 22-mid, followed by a few faster ones. The first was off in 24-low. Numbers 2-5 ranged between 22-mid and 22-high. Number 6, Rob's last, was in 20-high. The seventh and eighth ones, which I did alone, were in 19-high (19.9 and 19.7). Rest between each was 3:00.

I think I'll repeat whatever I did this week next week in advance of next Sunday's 400TT. Could I be on the road to 55.xx?

9/5/20-Went the the trail with V and did 4.25M in about 45:00, V's best run. 11:10 first mile, followed by miles under 11:00.

Wound up

9/4-

Went to campus for a run. Wound up doing 4.5M (8:10, 7:20, 7:05, 6:55, 3:10) in 32:40. 

9/3-

Went to Skillman for a 5M run (8:20, 7:55, 7:40, 7:15, 6:45)...in 37:55

final four

9/2/20

I made my way to campus today and settled on 200s on this humid, post-rain 73-degree morning. I felt pretty good. The workout was 8x200 with 200m walk. Goal pace was a relaxed 30/31. I hit the first four in 31. I then transition to 30s for the final four. My walk rest was 2:30. 

9/1/20

My timing was off. I arrived at Skillman later than I should have and managed only 3.5M...in 26:05.
8:10, 7:30, 7:10, (3:15)