11/29/20-
Went to campus for 8x200. Target 30' on 3 min rest.
30-mid, 30-low, 30-high, 30-mid, 30-low, 30-low, 30-low, 29-high
11/28/20-
Ran 4.25M on the rail with V. 43:20.
11/27/20-
Went to Mointainview Park. Did 5M in 36:36 (8:10, 7:40, 7:10, 7:00, 6:36).
Thurs, 11/26-Thanksgiving Day!
Wed, 11/25-took off
Tues, 11/24-Drove to Y. Did 4M in 30:00. Lifted some.
Mon, 11/23-Went to Mountainview Park for a run. Too windy. ARGH! Did 2.25M in 18:00.
Sun, 11/22-Met up with the crew at GA. Did 2x300, 2x200, and 2x150. Goal paces: 48/49, 30/31, 21/22.
Actuals: 48-mid, 47-low; 30-mid, 30-mid, 21-mid, 20-mid. Rest between efforts was 4:00.
(John D'Anjou and Ricky Goetell ran the 300s in 44! John would be fine through the 200s, Ricky not so much. Both pulled back on the 150s. John Curtis ran 46 or so for the 300s. He pulled back on in the 200s and skipped the 150s, having run 1000 meters. Andrew Albright surprised himself, as did Bonnie. Wayne did the 150s with us, tackling each in 19.xx!
Sat, 11/21-
Ran 5M on the trail...without V.
8:40, 8:10, 7:40, 7:10, 6:40
38:20
Fri, 11/20-took off
Thur, 11/19-ran 4M around the Y's neighborhood (29:30) + lifted some
Wed, 11/18-went to campus early in the AM for some 200s in windy 30-degree weather. How disappointing! I took just 2:30 between efforts. Given how I was feeling, I stopped at 6. 32-mid, 32-mid, 32-low, 31-high, 31-mid, 30-mid
Tues, 11/17-took off
Mon, 11/16-ran 5M at Mountainview Park. 36:50
Sun, 11/15-took off
Sat, 11/14-ran at Duke Island Park with V. 10:40, 10:15, 10:20, 10:10...
Fri, 11/13-ran 5M at Mountainview Park
Wed, 11/11/20-Went to campus for a workout on this 60-degree morning. Settled on eight (8), w/ 3:00 rest.
30-high, 30-low, 30-low, 29-high, 30-mid, 30-low, 30-low, 28-mid.
Tues, 11/10-took off
Went to Mountainview Park for a 5-miler...of my normal route. 37:15.
Sun, 11/8-Met up several of the guys at Germantown Academy for some 200s. Settled on seven (7), running them with John C. (6), Chuck K. (first 4), and Wayne (last one). Several other teammates were there, and they did their own thing.
31-low, 31-mid, 30-low, 29-high, 29-high, 28-mid, 27-high
Sat, 11/7-Ran 3.5M with V in 35:30.
Fri, 11/6-Ran the XC course with Tim in the afternoon of this inservice day. 24:20.
Thurs, 11/5-Parked at the Y and ran around the neighborhood (4M in 29:50), before heading into the Y to lift
Wed, 11/4-took off
Tues, 11/3-Went to Mountainview Park for a 5-miler...in reverse direction of my normal route. 36:40
11/2-Went to Mountainview Park on this windy day for a 5-miler.
8:05, 7:35, 7:25, 7:05, 6:55
37:05
11/1-
Went to GA for 8x200 with 3-min/200m walk break with Wayne (who did four).
I hit 30-mid, 30-low, 30-low, 30-low, 29-high, 29-high, 29-high, 28-low
10/31-
Ran with V on the trail. We covered 4.25M in 43:15, V's best. 10:45, 10:15, 10:20, 9:55, ....
10/30-
Duke Island Park...5M...36:00+
