Went to Mountainview Park at 5:55AM for a run on this crisp but pleasant morning. As I have been doing, I figured I'd take it easy and run based on feel.
I started at 8:45 pace and worked my way down. I wound up doing 5 miles, looping around the park like a serpentine.
Started at 8:45, then went 8:25, 8:00, 7:55, and ended in 7:30. Total time 40:40.
Wed, 9/29/21
Went to the Y...
1 Mile in 8:25 (7.1 speed)
stretch for 5:00
1.5 Miles in 12:40 (8:25 pace)
lift for 5:00
2 Miles in 16:50 (in 15:55--paces: 8:15/7:38)
ab exercises
Tues, 9/28/21
As promised, I worked out the with XC team on the back half of the campus, which was marked off at every 200m.
The workout was 4x200, 2x400, 2x800, 2x400, 4x200... of continuous running since we jogged 200 meters between most repeats and 400s between a couple of efforts. The pace was supposed to be 5K data pace, I believe. Started with the JV runners and made my way to varsity.
Mile warm up. Stretched in lockeroom
Then jogged .5M to site.
200 in 46
200 jog
200 in 45
200 jog
200 in 45
200 jog
200 in 45
200 jog (1 mile)
400 in 1:33
200 jog
400 in 1:34
200 jog
800 in 3:13 (1.25M)
200 jog
800 in 3:15
200 jog
400 in 1:30 (1M)
200 jog
400 in 1:29
400 jog
200 in 41
400 jog (1M)
200 in 40
200 jog
200 in 39
200 jog
200 in 37
.75M cool down (1.35)
-6.15M est.
Mon, 9/27/21
Went on an easy 5.75M run... on the usual route from the Y.
8:26
8:12
7:57
8:02
7:58
5:49 (.75M)...46:25
Sun, 9/24-Met up with the crew at GA. Chuck S. and gang decided on 5x1000 in 3:55 or so, while I vouched for 6-7 300s for the short distance guys, with the plan that Andrew and I would do 400s instead of 300s. The 300s for Bruce and John were supposed to be in 52 sec. Thusly, Andrew and I were shooting for 70 for out 400s.
We got off to a pedestrian start: the first 300 was in 55; my 400 was in 72.xx.
effort 2: 16/34/52/70
effort 3: 16/34/52/70
effort 4: 16/33/52/69 (last 100 solo; Andrew did only a 300.)
effort 5: 16/34/53.xx (WIND! Stopped at 300m with the rest of the crew)
effort 6: 16/33/51
effort 7: 16/33/50 (1st 100 solo, then Andrew joined me for the final 200m)
So...I wound up doing 4x400 and 3x300
Sat, 9/25-easy 5.20M in 40:30 at Skillman Park.
Fri, 9/24-easy 4M in 31:20 around the YMCA neighborhood.
Thurs, 9/22/21
Went to Mountainview Park at 5:55AM for a run on this rainy and windy day. I figured I'd take it easy and run based on feel.
I started at 8:39 pace and worked my way down. I wound up doing 5 miles, looping around the park like a serpentine.
Started at 8:39 and ended in 7:20. Total time 39:40.
Wed, 9/21/21-
Early this morn at Mountain Park I did 5x1000 with a 3:00 stationary rest after each effort. On this 60-something degree morning, I was glad it wasn't too windy and thankful for the light that emerged by 6:35 AM.
I warmed up 1M in 8:45, doing the inner loop of the park. I stretched fully.
I ran with a goal of a 18:30 5K in mind. My runs were:
3:43-
3:43-
3:34-
3:34-
3:31-
Tues, 9/21
Went to the Y...
1 Mile in 8:25 (7.1 speed)
stretch for 5:00
1.5 Miles in 12:40 (8:25 pace)
lift for 5:00
2 Miles in 16:50 (8:25 pace)
ab exercises
Typically, I run only a mile at a time on the treadmill. Today (and the other day), I tried something new and did a bit more, albeit at a comfy pace, and it was okay.
Mon, 9/20-
Drove to the Y and did an easy 5.75M run beginning at 6:50ish.
8:35, 8:20, 8:10, 7:50 7:40, 5:40 (.75M)...46:15
Sun, 9/19-
Met up with the crew at GA the day after my and my mom's joint bday celebration at Concordville Inn Saturday night.
After putzing around, we (Chuck K, Rob, John, Andrew, Anthony, Lauren(?), and Delvin) decided to do some modest 200s. I had my mind set on 10-12, and most of the others felt like 6-8 were fine. We'd shoot for 33 sec with a 3:00/200m walk rest.
#1: 34-mid
#2 34-low
#3: 33-mid
#4: 33-mid
#5: 33-low
#6: 33-low
#7: 32-mid
#8: 32-low
#9: 32-low
#10: 31-low
Sat, 9/18/21
Did an easy mile + lift/stretch
9:00 mile
5:00 stretch
9:00 mile
5:00 stretch
9:00 mile
5:00 lift
9:00 mile
5:00 stretch
Friday, 9/17/21
Drove to the Y and did an easy 4M around the neighborhood...in 32:20 (8:30, 8:10, 7:55, 7:45)
Thurs, 9/16-
Went to Mountainview Park at 7:45AM for a run on this day at home. I figured I'd take it easy and run based on feel.
I started at 8:50 pace and worked my way down. I wond up doing 6 miles, looping around the park like a serpentine.
Roughly 8:50, 8:15, 8:00, 7:50, 7:40, 7:20...47:55
Wed, 9/15
Went to Pingry at 6:15AM for what I thought would be 800, mile, 800, mile, 800...with a 2:45 rest or 400 meter jog between runs
After my first 800 in 3:00, I knew I wasn't feeling it today. So, rather than move until the mile and the rest of the workout, I decided to stick with the 800s.
800 #2--3:00
800 #3--3:00
800 #4--3:00
I then switched to 600s.
600 #1--2:10
600 #2--2:10
600 #3--2:10
I then called it quits, short on time and oomph!
Tues, 9/14
Went to the Y
Mile in 8:30
stretch for 5:00
Mile in 7:55
lift for 5:00
Mile in 7:55
ab exercises
Mile in 7:55
stretch
Mon, 9/13-
Drove to the Y and did an easy 5.75M run beginning at 6:50ish.
8:33, 8:13, 8:04, 8:03, 7:53, 5:33 (.75M)...46:20
Sun, 9/12-
At Ocean Resort in Atlantic City...
Went to the fitness center
Mile in 8:30
stretch for 5:00
Mile in 7:55
lift for 5:00
Mile in 7:55
ab exercises
Mile in 7:55
stretch
Sat, 9/11-
Drove to the Delaware Raritan Canal trail. Warmed up a mile (out and back). Trail is damaged from Hurricane Ida (rising water and clearing machinery caused the trail beginning a quarter-mile in from Millstone section of Hillsborough to become chewed up and too uneven to run on.
So after warming up and stretching, I drove over to Colonial Park, where I figured I'd end up anyway. I parked in the northwest corner of the park near the baseball diamond and picnic area.
I decided on 5x1000, using my Garmin to measure (.62M). I'd take 2:30 between each effort. The first effort was designed to get a feel for the landscape, as I eyeballed the loop I wanted to take. Turns out it worked out just fine. The path led to a rolling hills' worth of 1000 meters.
3:59, 3:49, 3:49, 3:49, 3:49
Fri, 9/10-
Went to Y and did
Mile in 8:30
stretch for 5:00
Mile in 7:55
lift for 5:00
Mile in 7:55
ab exercises
Thurs, 9/9-
Ran 4M in the rain. 33:00
Wed, 9/8-
On this 63-degree morning (6:15AM), I went to Pingry with hopes of doing...
400--38s/200 for 76s
2:00 rest
600-40s/200 for 2:00
2:30 rest
800--42s/200 for 2:49
3:00 rest
1000--44s/200 for 3:40
3:30 rest
1200--46s/200 for 4:36
4:00 rest
1000--44s/200 for 3:40
3:30 rest
800--42s/200 for 2:49
3:00 rest
600--40s/200 for 2:00
2:30 rest
400--38s/200 for 76s
I wound up cutting out the 1200 and the 1000 that followed. Not only was I running short on time, I was running short on gas! This wo looks a lot out of me. In fact, I was 1 sec off in the 400s, 2 sec off in the 600s, 3 sec off in the 800s, and 4 sec off in the 1000s. Perhaps I was too ambitious.
400--38s/200 for 76s
800--42s/200 for 2:49
1000--43s/200 for 3:38
1600--44s/200 for 5:53
600--40s/200 for 2:01
400--37s/200 for 74s
200--30s
Tues, 9/7-
Went to Y for an easy workout after yesterday's easy run-
Mile in 8:30
stretch for 5:00
Mile in 7:55
lift for 5:00
Mile in 7:55
ab exercises
Mile in 7:55
Another page out of 2015...
Mon, 9/6-
Taking a page out of my 2015 playbook, I did what I did on this day six years ago: easy nearly 6M run at 9-min pace.
Went to Skillman Park for an easy run. I figured I'd run for 50 min, checking my watch only occasionally (every mile). I figured I'd start at about 9-min pace and eventually average 8:45. Mainly, though, I was running on (good and easy) feel, not pace!
mile 1: 8:59
mile 2: 8:52
mile 3: 8:46
mile 4: 8:36
mile 5: 8:30
mile 6: .75M... in 6:15
5.75M in 50:00
Sun, 9/5-
Pretty much did the same exact workout we did six years ago in 2015 (see below). Uncanny.
Chuck S., Bob, Alison, and a couple others assigned themselves 6-8 x 800 with 2:00 rest, as I waited with Rob, Wayne, and a late-arriving Bruce to determine what to do. Wayne did his on thing, and Chuck K. and Anthony did theirs.
Rob mentioned that he needed longer repeats. I told him I had planned to join the group doing the 800s and thought Bruce and Rob should join me. Rob said it was too much, so I suggested he do the first lap of each 800. I suggested Bruce do the full 800. (After the first effort, he said he wasn't sure he'd be able to. So...he switched to 600s, then 400s.) Rob also said he'd also switch to 600s for two of the final three. Nope...he bagged it and stuck with the 400s.
We wound up hopping in on the fourth one (or was it third?).
I ran a relaxed but slow 3:03. (44/91...)
Then came a relaxed 3:01 (43/89...)
The a relaxed 2:56 (42/87...)
The a 2:53 (41/85...)
Then 2:38 (40/80/1:59/2:38)...pushing it...negative split...pushing it...negative split
Felt good.
FOR PERPSECTIVE, on Sat, 9/5/15 I m et up with Bruce, Chuck K., Chuck S., Duncan and a few of the Athena women (Julie, Mary, Carla) at Radnor HS at 8:00 to do 6x800. The rest would be "the time run." It was a warm but otherwise nice 70-75 degrees with light winds. The goal pace, establish by Chuck S., was 2:47/2:48, with an equal amount of rest. Chuck K. did a lot of the heavy lifting on the first three, running 2:44 for the first and in the mid- and upper 2:30s for the second and third. He'd back off on the remaining ones, opting for partials, running with the second group, and eventually tacking on a set of 150s.
My runs were:
2:45,
2:44,
2:44,
2:43,
2:43, and
2:33.
Good call on the workout, Chuck S. This was a bit of a confidence boost. I am inching closer to where I want to be. I hope to be able to drop my times by five seconds per repeat within the next three weeks. Alternatively, I'd like to be able to hit these times with less rest (e.g., 2:00 or even 200 meter jog).
Fri, 9/3
Drove to Y. Ran 4M around neighborhood in 31:55 (16:50 out, 15:05 back). Stretched in Y and lifted som.
Thurs, 9/2-
Went to Hillsborough's track in the aftermath of Hurricane Ida's destruction for 8x400 in about 80 (about date mile pace).on 3 min rest.
81, 80, 79, 78, 77, 76,75,72. Felt pretty good.
Wed, 9/1-
Raining. Went to Mountainview Park for a 5-miler instead of the track for an interval workout.
Midway through the run, an unleashed dog stopped me in my tracks. ARGH!
Decided not to look at my watch for this easy run. Wound up running 40:00.
Tues, 8/31-
Mile in 7:55
stretch for 5:00
Mile in 7:25
lift for 5:00
Mile in 7:25
ab exercises
Mon, 8/30
Ran 4M across the neighborhood around the Y and CVS. 32:45
Podiatrist told me that I have arthritis in BOTH big toes, not just the right one. He wanted to know what in the world I had done to damage my feet so badly. X-rays showed bone fragments or other sediment around my toes. He pulled my right toe in such a way to create space in the joint and gave me a shot. I also "won" a subscription to ibuprofen. Surgery is not out of the question.
Sun, 8/29
Met up with the crew at GA. Hemmed and hawed about the workout. Eventually settled on easy pace 6x400 in about 80 (about date mile pace).
80, 81, 80, 79, 78, 77. Realizing we could do more, we accepted Lorraine Jasper's request to do some 200s in 38 with her. 38, 38, 37. Andrew and I decided to turn the fourth one into a 400, landing a 74.
Sat, 8/28
Mile in 8:25
stretch for 5:00
Mile in 7:25
lift for 5:00
Mile in 7:25
ab exercises
