Armory's annual Sprint Night...How devilish!

 Thurs, 12/30

Parked at the Y, ran a moderately paced 4M in 31:30, and then went inside the Y for stretching and some strength work, which included push-ups and box jumps.

Wed, 12/29

Met Tim on campus for an easy run. Wound up going 3.42M in 29:00.

Tues, 12/28

Did a recovery workout of mile in 9:00, stretch in 5:00, mile in 8:30, strength work (lifting), .5M in 3:45, and then .5M in 2:20 on the stationary bike.

Mon, 12/27

Wayne picked me up at 3:30 to head to NYC for the Armory's annual Sprint Night. Arriving quite early (4:45), we had plenty of time to putz around. The arena was remarkably empty. It would remain pretty sparse once competition commenced. Was the meet another COVID-19 casualty?

We'd meet ups with some of our teammates, fewer than expected: Ross, Chuck S, John Becker, Scott Burns, Brock Butler, Rob Ciervo, Jacques Lucien, and eventually Nick Damalas. In all, there were about 10 of us. 

After a bit of time, I started warming up, on account of my hamstring needed maximum time to get ready for the heavy load that is the 400.

Wayne, Jacques, and Ross ran well in the 60m, hitting 7.86, 8.01, and 8.06, respectively. 

I learned I was in none other than lane 1 (in heat 3). I'd be joined by John, Scott, and Brock, along with two other fellows. I was surprised with the assignment, thinking the modest seed time of 57.90 I had provided would land me in a heat with masters runners, perhaps even my 50-somethings teammates. Little did I know that this modest seed time I authored would turn out to be a stretch for me. 

At the Armory, lane 1 is a pain. Starting with or without blocks, one if likely to encountered a hiccup, made worse when you have a hamstring injury you're trying to fight through. From the gun, I could feel my hamstring just drag along; there was no pop and very little force I could muster. At the 100, I could see I had gotten way behind. I pulled back, resigning myself to the fact that I could go no faster, at east not without further aggravating my injury. One of the runners cut me off right before the 200m mark, drastically slowing me down. I likely crossed the 200 in 28 seconds, maybe even 29. I sat behind him until the backstretch, where I passed him. I could see coming up with the final stretch that I might not break 60 seconds. And I didn't. I posted a humbling 60.66. How devilish! 

Scott, John, and Brock would go on the break 57.00, and Rob and Nick would go on to break 60. 

https://results.armorytrack.com/meets/11168/events/390088/results

All of them tentative

 Sun, 12/26/21-

Went to Hillsborough High School's track again (on this sunny but windy 45-degree day) to test out my hamstring. After a good warm up, I did a 150, followed by 4 x 100, all of them tentative.

The 150 was in 23-mid, and the 100s were in 15-low, 14-mid, 14-low, 13-mid. I took 2 min between each effort.

My hamstring is not 100%, but it's getting better.

We'll see how Sprint Night at The Armory goes.

hampered hamstring

Sat, 12/25/21-It's Christmas.

On this 40-degree day, I went to Hillsborough High School's track for some easy 150s, just to test out my hampered hamstring. I was necessarily tentative. I managed 25-low, 24-high, 24-low, 23-high, 23-low, taking 2:00 between each effort. I then called it quits, feeling the soreness and weakness return. Also, I could sense I was compensating some, overloading my left hamstring in response to my injured right one. 

I am not sure I can compete at The Armory's Sprint Night, the unofficial start to the season and "qualifier" for our Millrose Games 4x400 relay(s).

Fri, 12/24/21-

Went to Y. Did a mile, stretched, did another mile, stretched some more (hamstring emphasis), lifted some more, then did .5M. 

Thurs, 12/23/21-

Went to Y. Did a mile, stretched, did another mile, stretched some more (hamstring emphasis), and lifted free weights. Went to Mark Najera for a deep tissue treatment. Hurt so good! 

My hamstring! Ouch! I was out.

Wed, 12/22/21-

Went to Y. Did a mile, stretched, did another mile, stretched some more (hamstring emphasis), and lifted free weights.

Tues, 12/21/21-

Went to Y. Did a mile, stretched, did another mile, stretched some more (hamstring emphasis), and lifted.

Mon, 12/20/21-

Took day off. Hamstring injury.

Sun, 12/19/21-

Met up with the crew at Germantown Academy for a workout. Got there on time on this cold and windy day.

I decided we'd do 5x (200, then 150)  (I initially thought we'd do six of each.) We'd take 3:00 between each effort and no additional time between sets.  

Goal paces: 200s in 30/31 and 150s in 21/22.

My runs: 31, 22, 30, 21, 30, 21, ...50 meters into the fourth 200, I stopped. My hamstring! Ouch! I was out.

Workout ideas parking lot.

Workout ideas parking lot.

Idea: 

4x400 in 70,68,66,64, then 4x200 in 32,31,30,29 with 2:00 sec rest between repeats and 10 min between sets

Idea:

3x200, 3x150, 3x100, 3x150, 3x200...2:30 between efforts

200s...31-high (800m race goal pace)

150s in 22-mid (600m race goal pace)

100s in 13-high (400m race goal pace)

Idea:

Negative-split reps.

2x (300m-500-400 w/neg-split last 100m) @ :32+15 (=:50 300m) . . . 68+17 (=1:25 500m) . . . 50+16 (=66 400m) 4-min btw reps/jog 1200 btw sets.

800m at The Armory: Night at the Races.

Fri, 12/17/21-6:00AM 5-mile recovery run at Mountainview Park. 8:35, 8:20, 8:10, 8:05, 7:45=40:55. Windy.

Thurs, 12/16/21

800m at The Armory: Night at the Races. 

After a long, 1 hour 40 min drive, I arrived at The Armory after nearly two years to give the 800m a whirl. Upon arriving at about 7:00, I checked in and adjusted my seed time from 2:12 to 2:15. I was able to accomplish an 8-min mile mile before the track closed for the women's mile. I'd stretch for a good while until the men's 800 was called at about 8:15PM. I would be in heat 2 of 3, position 11 of 12. I'd get on the track at about 8:25ish. 

I got out pretty conservatively and found myself in the 8th or 9th position immediately. A little jostling led me to cross the 200 in 32/33. More jostling put me at 66/67 for the 400. I was passed by one of two guys before the 600m mark (1:41.xx). I held my own over the last lap, closing in on a guy before running out of real estate. My mark of 2:15.90 was humbling but otherwise about what I expected. At least my race was well paced and even: 33/34/34/34. Now I just need to shave a second off each lap by this time next month  (2:11) and two seconds off by mid-February (2:07).

I marveled at Mark Williams's 2:03, after running a 4:35 mile not 40 minutes beforehand. He then ran on the fun 4-person, 5K relay, each running managing a total of 5 200s. He's a beast!

All over the place

Wed, 12/14/21-Went to the Y for 2 x (1 mile + 5:00 stretch)

Tues, 12/13/21

I headed to the track early this morning for a little pace-work over 150s. After warming up and stretching this somewhat stiff and sore body, I made my way to the mark on the curve.

I figured I'd see how I felt over the first effort and then go from there. 23-mid. This is akin to my current 600m race pace. Ok. Felt ok. I took 3:00 rest over a 250m walk. On the next effort I would slow down a bit, thinking I'd run at my season goal pace for the 800. This meant 24 seconds. I hit 25 instead. Perhaps I was too relaxed, as this is my goal pace for Thursday's race. I needed to his 24, so I picked things up slightly on the next one after taking a 3:00 rest/250m walk. I hit 24. Since I had planned to do six 150s, I figured I'd hit a 25, then a 24, then a 23 on this last one in order to match the paces for my current 800 race pace, 800 race goal pace this season, and my current 600m race pace. I wound up hitting a 25, then a 23, then a 24. I was all over the place.

Mon, 12/12/21

Took off

what seemed like forever

Sunday, 12/12/21

Met up with the crew today. On tap: 6x150 in 22 and 6x200 in 30/31 with 3:00 rest.

For the first time what seemed like forever, everyone joined in! Chuck S., Keith, Lorraine, Bruce, Rob, Wayne, and me. Granted, there were different paces and not everyone would complete the full slate.

For my part, I did all 12 as follows: 22-mid, 22-high, 22-mid, 21-mid, 22-mid, 21-high; 29-high, 30-low, 30-low, 30-mid, 31-mid, 31-low

Sat, 12/11/21-

Went to Y.

1.5M in 12:40

5:00 stretch

1.5M in 12:40

5:00 lift

.5M in 4:15. Sore hamstring bothering me

3:00 abs exercise

3:00 stretch

Fri, 12/10/21

Parked at Y.

Ran to CVS and back. Easy 4M in 30:50

Stretched

Lifted

Stretched

Thursday, 12/9/21

9 x 200s (3 x 3 x 200) with a 200 meter/2-min rest between each and a 400 meter/4-min jog between sets. Goal: 1st set--34s, 2nd set--33s; 3rd set--32s.

Wednesday, 12/8/21

5M at Mountainview

...on Thursday:

9 x 200s (3 x 3 x 200) with a 200 meter/2-min rest between each and a 400 meter/4-min jog between sets. Goal: 1st set--33s, 2nd set--32s; 3rd set--31s..

What I'll probably do

What I'll probably do on Wednesday:

5M at Mountainview

...on Thursday:

9 x 200s (3 x 3 x 200) with a 200 meter/2-min rest between each and a 400 meter/4-min jog between sets. Goal: 1st set--33s, 2nd set--32s; 3rd set--31s..

Tues, 12/7/21-

Ran 4 "hills" on the treadmill. .18M in 68 sec. (Pressed the incline button 10 times)

Drove back home (7 min rest)

Ran 4 hills on Zion Rd. Again, .18M in 68 sec.

Mon, 12/6/21

Ran a modestly paced 5.75M in 47:20.

not fast enough or strong enough…yet

Sun, 12/5/21-

I decided to do Sit 'n Kick Reps at Hillsborough HS, declining to go to PA on account of a busy weekend at SCH and an obligation at 11:00. This workout, which is designed for a 2:00 800m high school runner, consists of 5x (400m @ 64 . . . rest 30-sec . . . 200m in 28), with a 1200m jog between sets. Since I am not able to run 800 meters in 2:00, I always modify the workout accordingly. Today, the modified workout was: 5 x (400m @ 65/66. . . rest 45-seconds, 150m in 24/25), with a 1200m jog between sets. 

The first 400 was a hard-fought 66 (32/34). 45 second rest, then a 25-second 150! I felt winded. 1200 meter jog in 9:00.

The second 400 felt better--65. 45 second rest. The150 was 25. 1200 meter jog in 9:00.  

I ran the third 400 in 65. The 150 was in 25. I was feeling terrible about the 150s. 1200 jog in 9:00. 

My fourth 400 was a 66. I rested 45 and then tried to pop a 24. I then jog-recovered 1200 in 9:00.

And then there was my final 400. I wondered whether I had it in me to hit 64 and 24. I fell shy. I hit 65 and 24.  

Cooled down 800m.

Overall, this workout was pretty good, but I was disappointed with the 150s.  The 150s essentially amounted to 200s in 33s and 34s, well off the pace/expectations.   

With only a 45-second break between the 400s and 150s, I still expected to run 24 seconds in the 150s. I would have set 32 seconds as a goal had I assigned myself 200s instead of 150s.

I guess I'm not fast enough or strong enough…yet.  

For perspective, on Sunday, Dec 1, 2013, I reported-

I decided to do Sit 'n Kick Reps to test my strength. This workout, which is designed for a 2:00 800m high school runner, consists of 5x (400m @ 64 . . . rest 30-sec . . . 200m in 28), with a 1200m jog between sets. Since I am not able to run 800 meters in 2:00, I always modify the workout accordingly. Today, the modified workout was: 5 x (400m @ 65. . . rest 30-seconds, 150m in 22), with a 1200m jog between sets. 

The first 400 was a hard-fought 65 (32/33). 60 second rest, then a 24-second 150! I felt winded. 1200 meter jog in 9:00.

The second 400 felt better--65. 30 second rest. The150 was 24. 1200 meter jog in 8:55.  

I ran the third 400 in 65. The 150 was in 25. I was feeling terrible about the 150s.   1200 jog in 8:50. 

My fourth 400 was a 65. I rested 30 and then tried to pop a 23 but came up short with another 24. I then jog-recovered 1200 in 8:45.

And then there was my final 400. I wondered whether I had it in me to hit 64 and 22. I did exactly that.  The 64 felt relaxed.  Thirty seconds late the 22 felt pretty good as well.  

Overall, this workout was pretty good, but I was disappointed with the 150s.  The 150s essentially amounted to 200s in 33s, well off the pace/expectations.  The last 150 in 22 seconds coverts to a 30-second 200.  

Even with only a 30-second break between the 400s and 150s, I still expected to run 22 seconds in the 150s.  I would have set 30 seconds as a goal had I assigned myself 200s instead of 150s.

I guess I'm not strong enough…yet.  

Sat, 12/4/21-Chestnut Hill. Did a simple 2 x (8:00 min mile + 4:00 stretch) in the fitness center at Chestnut Hill Hotel.

Fri, 12/3/21-Chesnut Hill. Ran 3.25M up/down Germantown Ave. and SCH campus.

Thurs, 12/2/21-Chestnut Hill. Did a simple mile warm up in 8:30, followed by 2 x (11:55 1.5 mile + 4:00 stretch/lift) in the fitness center at Chestnut Hill Hotel.

Wed, 12/1/21-8 x 300 with 2:00 rest. Numbers 1,3,4,6, and 7 were supposed to be in 52/53 and numbers 2, 5, and 8 were supposed to be in 48/49. I was a second or so off across the board, but I made it through.

Tues, 11/30/21-easy 4M in 32:20, followed by lifting at the Y.

Mon, 11/29/21-easy 5.75M 

Turns out Wayne joined us on the first two.

 Sun, 11/28/21-

Went to GA on this 35-degree morning to do Sit 'n Kick Reps with teammates.  Actually, on tap for me were sit 'n kick reps, while on tap for my teammates would be just the 400s. The ideal/goal is 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) jog 1200m btw sets. Being able to do this as written sets me up to run about 2:00 in the 800m.  Since this was my first Sit 'n Kick Reps workout in months and since I know I am in deperate need of speedwork, I figured that I would be well off pace. 

Thus, my goals were:

70 sec 400, 60 sec rest, 35/36 sec 200

1200 jog in 8:25

69 sec 400, 60 sec, 34/35 sec 200

1200 jog in 8:25

68 sec 400, 60 sec, 33/34 sec 200

1200 jog in 8:25

67 sec 400, 60 sec, 32/33 sec 200

1200 jog in 8:25

66 sec 400, 60 sec, 31/32 sec 200

The idea was for Bruce and Rob to do the 400s with me and take a 10 min rest between efforts. Turns out Wayne joined us on the first two.

Actuals:

71, 36

70, 35

68, 34

67, 33

65, 33

I have a lot of work to do!

Sat, 11/27/21

On this especially windy day, I went to Mountainview Park for a 4M run. 32:20

Somerville Turkey Trot

Friday, 11/26/21-Happy Anniversary! 

Went to the Y with V for a recovery session.

Treadmill...1.5M (12:40)

Stretch (4:00)

Treadmill...1.5M (12:40)

Lifting (5:00)

Ab exercises 

All done.

Thursday, 11/25/21-

Somerville Turkey Trot. I arrived a bit after 8:00 AM on this 35-degree morning.  After getting my bib number, I jogged two miles on and off the course.  I then stretched a bit, but not too much.  Icy Hot was helpful, as were my long tights, gloves, and hat.  The race went off promptly, 778 of us in tow.  I tried not to go out like gangbusters, especially since the first stretch is uphill.  I didn't want to blow out my legs!  A half-mile in, I found myself among the top 10 runners. I got passed by a few guys and now found myself sitting in 15th place.  I traded positions once or twice with a couple of people, reaching the mile mark in 6:04. I jockeyed back and forth some more over the second mile. I hit the 2-mile man in 12:17, covering the second mile in 6:13. With a mile to go, I tried not to wane.  In fact, I took a slight hill pretty aggressively to gap a runner right off my shoulder.  It was then that I was trying to decide if the two runners in front of me were within reach. Making a left onto Main Street, I realized I could reach neither.  I couldn't even close the gap between us. About 200 meters from Veterans Memorial Drive, my watched notified me I had reached the 3M mark, covering the third mile in 6:08. The time was now 18:25. As I approached Veterans Memorial Drive, I could see 3.1M reach across my watch as the clocked reached for 18:59. I covered the 3.15M course in 19:17 for 13th place overall, first in my age group.  The winning time of 17:24 was impressive, as was second in 17:36.

each of the last two

 Mon, 11/22-took off

Tues, 11/23-4M easy at Mountainview Park. 32:20. Started at 8:45, then hit 8:05, then hit 7:45 for each of the last two miles 7:45.

Wed, 11/24-took off

pursue all 12

 Sun, 11/21/21-

A good number of people convened at GA today for a workout. Coincidentally, most of us, short distance runners and our long distance counterparts, opted for moderately paced 200s. The workout was meant to be comfortable and help with the base and confidence through volume.

I assigned myself 12x200 in the mid-30s, with a 200m/2:00 jog rest. Rob and John would skip numbers 4 and 8 in favor of additional rest. They had planned to skip number 12 as well, but once they had 8 200s in them they figured they could reach 10. Andrew, Bruce, and I would pursue all 12. Chuck would do the first 5 or 6, and Wayne would do 4 or 5 here and there.

This would up being a moderate workout.

38, 36, 35, 35, 35, 34, 35, 35, 35, 34, 34, 30.

I had planned hit 34 on the last one, but Bruce took it out pretty hard. I didn't respond, but then decided to after Andrew responded. I reached the 100 in about 17 and must've clocked the second 100 in 13 to hit the 200 in 30.xx.

I think I could've gone two seconds faster per repeat on the same rest, or could've cut the rest to 90 seconds over a 200m jog and been okay.

Sat, 11/20/21-

Went to Skillman for an easy 6M. 46:40.

-ish

 Fri, 11/19-took off

Thurs, 11/18-EZ 5.75M run. Tired legs, though. 8:40ish, 8:20ish, 8:30ish, 8:30ish, 8:00ish, 6:00ish

48:15

Wed, 11/17-

Left home at 5:45AM and arrived at Pingry at about 6:15AM for a 6:35AM workout. The temperature was 29 degrees.

Taking a page out of the 2017 playbook (11/14/17), I aimed for  three (3) sets of four (4) 300s, with 100 meter jog recovery (1:00) between efforts and 3:00 between sets. The pace was supposed to be 3K, 2K, mile, respectively.

My goal for set 1 was 60, my goal for set 2 was 57, and my goal for set 3 was 54. In other words, I was shooting for 20 sec 100s in the first set, 19 sec 100s in the second set, and 18 sec 100s in set three.

Set 1: 60, 61, 60, 60  
Set 2: 57, 57, 57, 56  
Set 3: 54, 54, 55, 53  

tougher than expected

Tuesday, 11/16/21-Parked at Y and went for 4 miler (31:30). Returned to Y and stretched/lifted for 20 min.

Monday, 11/15/21-Drove to Mountainview Park. Did 5M recovery run...39:15.

Sunday, 11/14/21-Drove to Cherry Hill's Pennypacker Park for a 5K sponsored by South Jersey Track Club (teammate Craig Strimel). 19:18.

6:05 M1, 6:26 M2, 6:14 M3, :33 .1M...19:18. 5th place

https://runsignup.com/Race/NJ/Haddonfield/SJTFCCrossCountryFestival?rsus=100-200-41f6b492-8e94-4564-9adb-51fc700ed111

My first 5K in over two years was tougher than expected on this pretty flat course. My second mile needs work.

Great to support this event. Great to see a few of my teammates: Keith, Bruce, Carmen, and Craig, of course!

Saturday, 11/13/21-Went to the Y with V. Did mile in 8:30, stretched, did 1.5M in 12:45, stretched, did another mile in 8:30.

Friday, 11/12/21-5.75M

It's official: I'm nuts!

November 11, 2021

Took off! Worked for an hour in the early AM instead.

November 10, 2021

It's official: I'm nuts! This morning I did 16x400 with a 200m jog between each. The first four were in 88 (5K goal pace). The second four were in 84 (3K pace) The third four were in 80 (2K pace) The final four were in 76 (mile goal pace). The 200 jogs were 1:40/1:45. Let’s see how I feel tomorrow!  

November 9, 2021

Sore hamstring!

Went to the Y for...
mile warmup in 8:25
stretched
1.5M in 11:50
stretch/lift
1.5M in 11:50
stretched
Easy day 

Hovered there

11/8/21-I decided to do a long run this morning, rising a bit earlier than usual in order to make it happen but not early enough to prevent myself from running behind.

I drove to the Y with plans to do my 5.75M route, plus loop a good portion of it a second time. I wound up running 9.5M. I started at 7:58, then dropped to 7:52, then came up to 7:54, then hovered there for a few miles, before heading into the 7:40s. 9.5M in 74:15, about 7:46 per mile.

Cryptocurrency

Sunday, 11/7/21

Met up with the crew at GA for a workout.

After all the talk about cryptocurrency, we were ready to warm up and get going.

Given Wayne's text about wanting to do 150s with 6 min rest, I stretched my brain for no further than what we did a couple of weeks ago: 4x(200,150)...3:00 rest. Some would do 4 sets, I would do 5 1/2 sets, and Lorraine doing a full 6. The idea is to run the 150s ten seconds slower than the 200s. 

My paces would be 32 for the 200s and 22 for the 150s. 

32-low, 22-high

32-low, 21-mid

31-high, 21-mid

31-low, 21-low

30-high, 22-low

--, 21-low

Pete, joining his for the first time today, completed 3 sets. Rob and Anthony did 4 sets. Bruce did 4 sets plus a 150. I completed 5 sets plus a 150. Lorraine completed 6 full sets. On account of a trip to the port-a-john, John was late-joining, He started with us on the third set and complete 4 total sets. Wayne the 150s, 4 in all. 

Heavy legs were had by all...A new meaning to cryptocurrency! 

Pace 32,22

He chose C. Wayne would join us on a few of the 150s. (Chuck, Bob, Anthony, and others).

We hit: 33-mid, 23-low; 32-mid, 22-mid; 32-low, 22-low; 31-low, 21-low

I'd wager a guess

 Sat, 11/6/21-took off

Fri, 11/5/21-

Went on an easy 5.75M run... on the usual route from the Y.

8:15

7:55

7:45

7:35

7:25

5:20 (.75M)...44:15

Thurs, 11/4/21

Reached for the archives for this one:

On the track...

I began with an 8:30 mile, continued for another two miles at 8:00 pace, did a fourth mile in 6:58 (10K pace?), a fifth mile in 8:00, and a sixth mile in 6:07 (was supposed to be 5K pace, but was too slow).  Twenty-four laps wasn't that bad!

I'm not quite where I was four years ago. I'd wager a guess that I'm about 30-45 seconds slower in the 5K.

Four years ago on Thurs, 11/2 I reported:

Since I (read: my wife) was feeling a little uncomfortable running in the pitch black on the mountain, I took my legs to Hillsborough HS.  I was supposed to do 60 minutes steady, but I swapped out the plan for a little "up and down action."  I ran three miles around the track at 8:00 pace, a fourth mile in 6:25 (was supposed to be 10K pace, but was too slow), a fifth mile in 8:00, and a sixth mile in 5:55 (was supposed to be 5K pace, but was too slow).  Twenty-four laps dragged!

Easy Day

Wed, 11/3/21-

Went to the Y for...

mile warmup in 8:25

stretched

1.5M in 11:50

stretch/lift

1.5M in 11:50

stretched

Easy day

Snaking

11/2/21

Arrived at Mountainview Park at 5:50AM for a run on this great, 45-degree morning. As I have been doing, I figured I'd take it easy and run based on feel.

I started at 8:20 pace and worked my way down. I wound up doing 5 miles, snaking around the park.

Started at 8:20 and ended in 7:20. Total time 39:20.

8:20

8:05  

7:50

7:45  

7:20

Taking a page out of the 2017 playbook

 Mon, 11/1/21

Left home at 5:45AM and arrived at Pingry at about 6:15AM for a 6:35AM workout. The temperature was 50 degrees.

Taking a page out of the 2017 playbook (on virtually the same day four years ago), I aimed for  three (3) sets of four (4) 300s, with 100 meter jog recovery (1:00) between efforts and 3:00 between sets. The pace was supposed to be 3K.  

My goal for set 1 was 60, my goal for set 2 was 57, and my goal for set 3 was 54. In other words, I was shooting for 20 sec 100s in the first set, 19 sec 100s in the second set, and 18 sec 100s in set three.

Set 1: 60, 61, 61, 60 (around 5:20/mile pace)
Set 2: 58, 58, 58, 57 (around 5:10/mile pace)
Set 3: 55, 55, 55, 52 (around 4:50/mile pace)

For perspective, on Tues, 10/31, I did the exact workout on Pingry's track in the early morning in 44-degree weather.
Set 1: 66, 60, 60, 59 (5:18-:22/mile pace)
Set 2: 56, 56, 57, 56 (5:05-:15/mile pace)
Set 3: 53, 52, 51, 53 (4:35-4:45/mile pace)

hotel fitness

 10/31/21-

Went to the hotel fitness center for 3 x (1 mile + 5:00 of stretching/lifting/abs exercises).

Miles were an easy set of 7:55.

10/30/21

In Michigan visiting....

Went to the hotel fitness center for...

mile warmup in 8:06

stretch

1.5M in 11:20

stretch/lift

1.5M in 10:50

abs exercises 

10/29/21-I decided to do a long run this morning, rising a bit earlier than usual in order to make it happen. I got up just before 5:00.

I drove to the Y with plans to do my 5.75M route, plus loop a good portion of it a second time. I wound up running 9.5M. I started at 8:10, then dropped to 8:05, then went down to 7:55, then after two more miles, 7:50, then 7:45 for a couple of mile, then dipped to go a bit faster until reaching my car...in 74:00. 9.5M in 74:00, about 7:49 per mile.

it was worth it not to be detected

 Thurs, 10/28/21-

I got a sluggish start this morning.

I also hemmed and hawed about what I would do for a workout and where.

I left home close to 6AM (way late!) and made my way towards campus. I pulled into Mountain Park next to campus, thinking I would do some 1000s. However, it looks dark, and I could see a few folks in the distance walking with flashlights. So...I made my way just down the road to campus. I gathered my things and headed to the track. No sooner had I dropped my bag and put my earbuds than I received a text from a member of our contact tracing team saying I was part of a positive pair (Covid testing) and needed to isolate immediately (and certainly not be on campus for any reason). I gathered my things and went to my car. 

I read all of the instructions, which included completing a form so that the lab could review my original sample and provide a diagnostic result. I filled out the info and headed towards home. Low on gas, I stopped at a station midway between work and home. Just as I was pulling off to head home I received notice that my sample was "not detected." So...I headed back to campus and just showered. And now? I'm at my desk writing this post! While the workout escaped me, it was worth it not to be detected.

stretch/lift

Wed, 10/27/21

3x (1.5M + 5:00 stretch/lift) at the Y. 

11:52 

stretch

11:08

lift

11:08

ab exercises

Ten days ago

Tues, 10/26-Went to Mountainview Park to do 6x800 with exactly a 2-min standing rest between efforts. I had time for only 5x800. I

I thought that I would be able to run 2:50 or better, but after the first one I realized sub 2:50 was too ambitious.

2:53 
2:52  
2:51  
2:51
2:45  
 

Ten days ago on the track...

2:57 (87/90)
2:55 (86/89)
2:54 (86/88)
2:53 (85/88)
2:52 (85/87)
2:39 (80/79)

10/25/21-

Went on an easy 5.75M run... on the usual route from the Y.

8:15

8:00

7:45

7:45

7:30

5:25 (.75M)...44:40

Choice

10/24/21-

Went to Duke Island Park today for a five-miler. Managed 40:05, or 8:01 per mile pace. I started out at 8:45 and brought the pace down 7:30ish.

10/23/21-

Met up with the crew at GA for a workout.

I gave John the choice of: 

A. 2x(400,300,200)...4:00 rest. Pace: 72, 52, 32

B. 2x(300,200,150)..3:30 rest. Pace: 52,32,22

C. 4x(200,150)...3:00 rest. Pace 32,22

He chose C. Wayne would join us on a few of the 150s. (Chuck, Bob, Anthony, and others).

We hit: 33-mid, 23-low; 32-mid, 22-mid; 32-low, 22-low; 31-low, 21-low

maintained this pace

10/22/21-I decided to do a long run this morning, rising a bit earlier than usual in order to make it happen. I got up just before 5:00.

I drove to the Y with plans to do my 5.75M route, plus loop a good portion of it a second time. I wound up running 9.5M. I started at 8:25, then dropped to 8:10, then went down to 7:57, then 7:58, then 7:45, then maintained this pace until reaching my car...in 74:40. 9.5M in 74:40, about 7:53 per mile.

Mileage totals

9/26-10/2

38.4M

10/3-10/10

33.75M

10/11-10/17

30.45

10/18-

30M

I need to stay above 30 and should be inching towards 40. I'm headed in the wrong direction.

Comparable to...

Thurs, 10/21/21

Arrived at Mountainview Park at 5:50AM for a run on this great, 50-degree morning. As I have been doing, I figured I'd take it easy and run based on feel.

I started at 8:35 pace and worked my way down. I wound up doing 5 miles, looping around the park like a serpentine. 

Started at 8:35 and ended in 7:20. Total time 39:30.

8:35

8:10

7:45

7:40

7:20

Wednesday, 10/20/21

Went to Pingry for this baby, arriving at 6:10/6:15am. Workout was 1.5M, 400 jog rest, followed by 6x300s w/100m jog rest in between.

8:45 for the 1.5M; crossed mile in 5:50
did 6 x400--60, 59, 58, 57, 57, 54... 

Comparable to...this time in 2013

Tues, 10/22/13-went to Henderson. Workout was 1.5M, 400 jog rest, followed by 6x400s w/100m jog rest in between.

8:45 for the 1.5M; crossed mile in 5:47
did 5 x400 between 79 and 81; last one in 73.

Tues, 10/19-

3x (1.5M + 5:00 stretch/lift) at the Y. 

12:30 

stretch

11:25

lift

11:25

ab exercises

Nothing to see here

 Mon, 10/18/21-took off. Nothing to see here.

Workout chart from Andrew Albright

 http://sprintforever.blogspot.com/2020/11/workout-chart.html?m=1

Saturday, November 21, 2020

Workout Chart

Breaking barriers--Workouts for running 800 in sub-2:00, 2:00, 2:05, 2:10, 2:15, 2:20, 2:25, and 2:30

 Workout/goal for sub-2:00 800m: 12×300 at 43-45 seconds with a 1:00 recovery.

 

If the pace falls to a 47 or slower after a minimum of 4 repeats of 300 meters, then drop to running 200s at 28-30 seconds with a 1:00 recovery.

 

If you slow to anything below 31 or 32 seconds, then drop to running 100 repeats in 14-15 seconds with 30 seconds recovery. 

 Workout/goal for 2:00 800m: 12×300 at 44-46 seconds with a 1:00 recovery. 

If the pace falls to a 48 or slower after a minimum of 4 repeats of 300 meters, then drop to running 200s at 29-31 seconds with a 1:00 recovery.

 

If you slow to anything below 32 or 33 seconds, then drop to running 100 repeats in 15 seconds with 30 seconds recovery. 

Workout/goal for 2:05 800m: 12x300 in 46-48 seconds with 1:00 recovery.

 

If the pace falls to a 50 or slower after a minimum of 4 repeats of 300 meters, then drop to running 200s at 31-33 seconds with a 1:00 recovery.

 

If you slow to anything below 34 or 35 seconds, then drop to running 100 repeats in 16-17 seconds with 30 seconds recovery. 

 

Workout/goal for 2:10 800m: 12×300 at 48-50 seconds with a 1:00 recovery. (2022 GOAL)

 

If the pace slows to a 52 or slower after a minimum of 4 repeats of 300 meters, then drop to running 200s at 33-35 seconds with a 1:00 recovery.

 

If you slow to anything slower than 36 or 37 seconds, then drop to running 100 repeats in 17-18 seconds with 30 seconds recovery. 

 

 Workout/goal for 2:15 800m: 12×300 at 50-52 seconds with a 1:00 recovery.

 

If the pace falls to a 54 or slower after a minimum of 4 repeats of 300 meters, then drop to running 200s at 35-37 seconds with a 1:00 recovery.

 

If you slow to anything below 38 or 39 seconds, then drop to running 100 repeats in 18-19 seconds with 30 seconds recovery. 

 

Workout/goal for 2:20 800m: 12×300 at 52-54 seconds with a 1:00 recovery.

 

If the pace falls to a 56 or slower after a minimum of 4 repeats of 300 meters, then drop to running 200s at 37-39 seconds with a 1:00 recovery.

 

If you slow to anything below 40 or 41 seconds, then drop to running 100 repeats in 19-20 seconds with 30 seconds recovery. 

Workout/goal for 2:25 800m: 12×300 at 54-56 seconds with a 1:00 recovery.

 

If the pace falls to a 58 or slower after a minimum of 4 repeats of 300 meters, then drop to running 200s at 39-41 seconds with a 1:00 recovery.

 

If you slow to anything below 42 or 43 seconds, then drop to running 100 repeats in 20-21 seconds with 30 seconds recovery. 

Workout/goal for 2:30 800m: 12×300 at 56-58 seconds with a 1:00 recovery.

 

If the pace falls to a 60 or slower after a minimum of 4 repeats of 300 meters, then drop to running 200s at 41-43 seconds with a 1:00 recovery.

 

If you slow to anything below 44 or 45 seconds, then drop to running 100 repeats in 21-22 seconds with 30 seconds recovery. 

The idea of this workout is to maintain race pace or faster throughout the entire workout to help the athlete learn to hold the pace even when fatigued both physically and mentally.  Shortening the distances run really helps with this. 

 

Y...easy

Sunday, 10/17/21

Met up with a few of the guys at GA. After some back and forth, we decided that some of us would do 6x400, while some would stop 100m shy and do 300s. The pace would be 17 sec or so per 100 meters. The rest between efforts would be 4:00. 

I had hoped this workout would be doable, but I honestly struggled, as did the rest of the crew. After three efforts, I awarded the group extra rest: a total of six minutes between what would be seen as two sets of three. With the head wind too strong too ignore, I'd wind up doing 300s for the my final two efforts rather than 400s.

My runs were 69, 69, 70, 69, 52, and 49. 

Anthony managed 3 300s, while Chuck K. ran 3 400s. They then worked on pentathlon elements. 

Rob ran 3 300s and 3 200s, pacing me on my 300s.

Andrew A. ran 4 400s, 1 300, and 1 200

Saturday, 10/16/21-

Made it to Skillman Park to do an easy run before my 8:00 board of trustees meeting on Zoom.

4.5M in 36:15

mile 1-8:50, mile 2-8:20, mile 3-8:05, mile 4-7:40, mile 5-3:45 (.5M)

Friday, 10/15/21

Did my 5.75M loop from the Y...easy. 46:10