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)