I felt a pull

Sun, 12/29/24-

After some uncertainty, I decided on 4x200 and 4x150...3' rest. The 200s were supposed to be in 32.xx, and the 150s in 22.xx. I was good on the 200s, hitting 32.5 for the first three and 31.5 for the fourth. The first two 150s came in at 22.5. I stopped 100m into the third effort when I felt a pull to my right lower glute. Dammit! I then skipped the fourth one.

a late decision

Sat, 12/28/24-Ran a mile (8:05) in the rain to the fitness center, did some drills and lifted, and then headed back home (1M, 8:00). 

Fri, 12/27/24-took off

Thursday, 12/26/24: I met Chuck and Wayne at my house (NJ) at about 3:30. We made good time en route to NYC, arriving just after 5:00! Unfortunately, some team members, including Daryl and John, missed the meeting due to traffic. After sitting for a little while, I started jogging..at about 5:45. It was awesome running on the brilliant blue new track. My knee felt pretty good. Unsurprisingly, I was assigned lane 6 for both the 400 and 200. For my 400 (heat 10), I went out conservatively, finding myself in third place at the break and at 28.81 at the 200m mark. I made a late decision to try to pass Nick on the backstretch, an unforced tactical mistake. I found myself in lane 2 around the final turn. I finished up, tight as heck, in 59.92. https://www.armorytrack.org/gprofile.php?mgroup_id=45586&mgroup_event_id=9244&year=2024&do=videos&video_id=406272

The 200 was about an hour later. Although I had very little lift, I took my heat (21) in 26.99. https://www.armorytrack.org/gprofile.php?mgroup_id=45586&mgroup_event_id=9244&year=2024&do=videos&video_id=406304

Chuck, Wayne, and I would stop by Tommy's Tavern (Bridgewater, NJ) for a late dinner.

Wed, 12/25/24-Christmas Day. Took off.

Tues, 12/24/24-Ran a mile (9:05) in the rain to the fitness center, did some drills and lifted, and then headed back home (1M, 9:00). 

Mon, 12/23/24. Took off. Got my knee drained.

followed the red brick-paved pathway!

Sun, 12/22/24-

On this 14-degree morning (7-degree real-feel temp!), I went to the partially snow-covered field and track and quickly discovered I might be alone today. After a couple of minutes, John (who lives nearby) showed up. I warmed up close to a mile and stretched into the science building. John accompanied me. We decided we would do some 150s...wearing trainers. Given my condition, I figured they would be modest. Boy, was I right! They were more like strides than sprints! The first was in 27. The second was in 26. Then I saw from a distance that Chuck Shields had come out. Evidently, he had just finished doing hills on Valley Green Rd. John and I did two more 150s, in 25 and 24, after which I suggested we check out the brick-paved hill on campus...as a complement to Chuck's efforts. We jogged to the brick-paved path. I figured we'd do 4. I cut the last 10m off, just beyond the tennis pavilion, as it was icy. Chuck did the first one with us. My runs were 37, 36, 35, and 34. Although my knee was still problematic, I felt decent about this effort. (Adding back in the last 10m, and these times would be about 39, 38, 37, and 36, not bad.) I'm glad we followed the red brick-paved pathway!

had to brace myself

Sat, 12/21/24-still had to brace myself

Fri, 12/20/24-wearing a brace.

Thurs, 12/19/24-got x-rays at urgent care; wearing a brace.

Wed, 12/18/24-leg was swollen; could barely walk.

Tues, 12/17/24--tried some hills. Not a great session, and the first effort was especially awful. Ouch! 47, 45, 43, 41, 39, 38, 37, 36.

Mon, 12/16/24-took off. Left leg was all messed up!

Sun, 12/15/24-2x100, 2x150, 2x200, 2x150, 2x100 with several of the guys. The rest would be "walk what you run," which meant about 2:00 after the 100s, 2:45 after the 150s, and 3:30 after the 200s. My target paces were 15, 23, and 31, respectively. I had to stop after the first 100 to remove my knee sleeve and place it under my tights. I wound up missing the second 100 and first 150. The times I hit were okay.  

Sat, 12/14/24-took off, as I was trying to heal!

my hamstring had other plans

Fri, 12/13/24-

I intended to hit the track today, but my hamstring had other plans. En route to the fitness center, I could feel my lower hamstring and the back of my knee tugging. Instead of track work, I stretched and lifted a little. 

Resting up

Thurs, 12/12/24-took off. Hamstring and back of knee issues.

Wed, 12/11/24--took off. Resting up lower hamstring and back of knee.

in favor of the balance

12/10/24-I set out to do 2x100, 2x200, 2x300, 2x200, and 2x100. The rest would be "walk what you run," which meant about 2:00 after the 100s, 3:00 after the 200s, 4:00 after the 300s. Having completed this workout on this day last year (and the year before!), my target paces were 15, 32, 51, respectively. Wearing a knee/lower hamstring sleeve on my left leg, I hit the target (15-mid, 15-low, 33-low, 31-mid). I tackled what would be my only 300 in 50-low. I saw that I was running late, having left the house at 6:15am, and decided to skip the second 300 in favor of the balance of 200s and 100s. I did these in 32-low, 31-mid, 14-high, 14-mid.  

I missed the mark

Sun, 12/8/24-

After taking four days off, I tried my luck at a track workout with the crew. On John's call, he, Andrew, and I did 200, 150, 200, 150, 200, with the 200s in 30 and the 150s in 22. By most measures, this workout plan was pretty modest. However, I missed the mark a bit due to my nagging hamstring and lack of speed. I managed 31, 23, 30, 23, and 32. The rest between each effort was 2:30. 

the flesh behind my knee

Sat, 12/7/24-took off

Fri, 12/6/24-took off

Thurs, 12/5/24-took off

Wed, 12/4/24-took off

Tues, 12/3/24-hills. I wound up doing 6 rather than 8 because the flesh behind my knee was bothering me. The times all hovered around 38 sec.

Mon, 12/2/24-1.2M to the fitness center, stretched, lifted, drilled, and then made my way back (1.15M) home.

My speed was missing

Sun, 12/1-Left the Ritz Carlton and headed to the track.

Did 3x200, 3x150, and 3x100 with Chuck, Federiko, and Guy. 

The goal paces were 34 for the 200, 24 for the 150s, and 15 for the 100s.

I felt slow as molasses today, managing a hard-fought 36, 34, and 34 for the 200w, 24s for the 150s, and 15s for the 100s.  

My speed was missing; Chuck and Federiko had theirs with them. 

Sat, 11/30-Went to the gym at Ritz Carlton. Treadmill action. Did mile in 9:00, stretched for 4-5 min, did another mile in 8:40, stretched for 4-5 min, did another mile in 8:20, lifted for 4-5 min.

Skipped the turkey trot

Thurs, 11/28/24-.Turkey Day. Skipped the turkey trot. Jogged 55M (4:40) to the fitness center. Stretched, did a few drills, and lifted. Ran .55M (4:20) back home. 

just yet

Wed, 11/27/24-At 11:30am, I tried my luck at 6x200 with a 2:00 rest between efforts. Although my knee, the back of my knee, and my left hamstring were tender, I did okay. I posted 34-low, 34-low, 34-low in flats. Put on some spikes. I then hit 33-high, 32-high, and 33-low. No speed in these legs just yet.

30th

Tues, 11/26/24-30th Wedding Anniversary!

I ran 2.52 miles (21:00) to the fitness center, stretched and lifted some weights, and then ran another 1.00 miles (7:55) home.

Mon, 11/25/24-4.5M (35:25)

sleeting a bit.

Sat, November 23, 2024-took off

Fri, November 22, 2024-With it sleeting a bit, I sluggishly ran 6.1M in 48:20. 

Simply 4

Thurs, 11/21/24-Simply 4M

3.48M (27:35), lifted, .52M route (4:10) back home. 

Overcoming the Wall: Lessons from After the Fall for Runners

Wed, 11/20/24-7M (55:00). 

I walked into a pre-kindergarten classroom the other day, and the teacher gave an endorsement of a book she had just read to the children. She handed it to me and said I should buy it. I read it on the spot and then went home and did just that—I bought it. 

Remember Humpty Dumpty? What happens to him after his infamous fall? Dan Santat’s After the Fall: How Humpty Dumpty Got Back Up Again offers a poignant and inspiring answer. This beautifully illustrated picture book reimagines the classic nursery rhyme as a story of resilience, courage, and transformation.

As runners, we all hit the proverbial wall—whether struggling through the last 100 meters of a 400-meter dash or bouncing back from an injury. Dan Santat’s After the Fall: How Humpty Dumpty Got Back Up Again offers a fresh perspective on approaching these challenges with resilience and courage.

In the story, Humpty Dumpty’s fall isn’t the end—it’s the beginning of his journey to rebuild. Fear holds him back, but he confronts his struggles step by step. For runners, this mirrors the journey of pushing through setbacks, whether it’s the fear of re-injury, the frustration of lost fitness, or the daunting task of tackling new goals.

The key takeaway? Recovery and growth aren’t about returning to who we were before the fall—they’re about transforming into something stronger. Like Humpty, we grow with each small victory, whether it’s lacing up after a tough race, embracing cross-training, or running that first pain-free mile.

The story’s ultimate twist—Humpty’s transformation into a bird—is a powerful metaphor for runners. The challenges we face and the fears we conquer often unlock something unexpected: freedom, strength, and a new perspective on what we can achieve.

Santat’s heartfelt narrative and stunning illustrations make After the Fall more than just a children’s book—it’s a universal tale about overcoming life’s challenges and discovering unexpected strength. It’s a perfect read for anyone—child or adult—navigating their own journey of recovery and resilience.

This inspiring story reminds us all: sometimes, the hardest climbs lead to the greatest transformations. So, next time you feel like you’ve hit a wall, remember: every climb, every step forward, brings you closer to soaring.

Santat, Dan. After the Fall: How Humpty Dumpty Got Back Up Again. Roaring Brook Press, 2017.
Adapted into "Overcoming the Wall: Lessons from After the Fall for Runners" with assistance from OpenAI’s ChatGPT, November 20, 2024.

a work assignment!

Tues, 11/19/24-Had to take off the morning in order to complete a work assignment!

feels better, though.

Potential workouts for next Sunday...

-Pick-up reps: 8x400 (#s1,3,4,6,7 in current mile race pace; #s 2,5,8 in 800m date race pace; 3 min rest). Faster 400s in 70; slower ones in 78.)

-Sit 'n kick reps: 5 x (400 in 800m current race pace, 2-min rest, 200 in 600m current race pace, followed by a 1200m jog in 9:00). 400 in 70; 200 in 34

Mon, 11/18/24- Running behind, I managed only 6.2M (49:15; 7:57/M pace). My stomach feels better, though.  

lo and behold

Sun, 11/17/24. Even though I had considered doing 300s, I had no definitive plans. But, lo and behold, the distance crew had 300s on the mind! This was not the first time they chose a workout I had thought about doing. It won't be the last, either. I got a bit of a late start, missing the entire first set of five. I hopped into the second set and managed 61, 60, 61, 59, and 60. We walked about 90 sec between efforts and took about 3:00 between sets. My second set, Keith's third, came in at 59, 58, 57, 56, 54. Keith managed 15 (!), Federico got in 12 or 13, and Allison and Bob did about 10 or 11. I did 10. I finished up the workout by doing the final 100m or Andrew's 250m 400m-race pace run. It felt pretty good.

Sat, 11/16/24-Drove to the Delaware Raritan Canal trail, my familiar if well-worn site when I'm in NJ. What a lovely day! I did a simple 4.25M (2.12M out and 2.12M back). I hit the turnaround point at 17:00, and I managed 16:00 en route to my car. Out...8:01/M pace; back...7:33/M pace. Total: 7:47/M pace.

My stomach is still queasy!

Fri, 11/15/24-took off; got in late after the Eagles-Commanders game at the Linc. My stomach is still queasy anyway!

Thurs, 11/14/24-Running behind, I managed only 6.2M (49:30). My stomach is still queasy anyway.

Wed, 11/13/24-My stomach is still queasy.

Tues, 11/12/24-Took the running day and the workday off! Stomach virus. I did not get much sleep at all last night...after bouts of vomiting earlier in the evening.

Italian Stallion

Mon, 11/11/24-slept in and took off.

Sun, 11/10/24-Tempted but not bitten! I wanted to take off most of today on account of yesterday's half-marathon. Today I joined the crew, stretching and hopping into only a few runs on the track. A large group decided on 8x400 with 60' rest and a 400 job after the 4th effort. The pace was 95 sec for the first four and 92 for the second four. I ran #s5,7, and 8...in 91, 91, 83. Andrew, Chuck, and a new guy (I'm blanking on his name, but he lives on Bucks Co. and is originally from Milan, Italy) decided to do 4x200 with 60 sec rest in 38. Their efforts were faster than the stated pace, though. I hopped into the 3rd and 4th one. I ran 36 and 35.

Sat, 11/9/24-Rocky Run...Italian Stallion. I woke up at 5am to get myself together for what would be a half-marathon. I left closer to 5:30, navigated my way through cordoned-off roads, and parked in Fairmount Park, not too far north of the start of Boathouse Row. After walking beyond the Museum of Art, I picked up my packet and soon began my warmup with my backpack in tow. I eventually checked my bag, removed a layer of clothing, and made my way to the start line. I was in Carousel A. The 5K was up first. I thought to run the 5K in a 6:00-6:10 pace, for a sub-19:00 performance. On account of a slow first mile (6:25), I ran a disappointing 19:45 (3.13M-Garmin). This earned me 79th/13,834.

I set my sights on the 10M. I figured I would jog this at my training pace (8:00/mile) and run 1:20 (80 min). Turns out my body wanted to move more quickly. I covered the course (10.08M) in 75 min (1:15:23). This got me 262nd out of 8,262. The combined half-marathon performance: 1:35:13, 104th overall for the Italian Stallion.

Fri, 11/8/24-took off

I wonder what that figure means!

Thurs, 11/7/24-Continued my taper for the Rocky Run this Saturday. Looping two+ times around Springfield, Cherokee, St. Martins, and W. Moreland and then heading to campus, I did an easy 2.8M (23:10), followed by some stretching in the fitness center, then 1.2M (9:19) en route to Jennings. 

Wed, 11/6/24-Running in the aftermath, I cut my run to just five miles in 39:39. I wonder what that figure means!

Tues, 11/5/24-Running with a bit of anxiety and speculation, I ran to the fitness center (3.8M in 30:10). I then managed a brief lifting session. I trotted back home (1.2M in 9:10).

uptick in my pace

Monday, 11/4/24-Since daylight savings time came into effect a couple of days ago, I was able to run my route in near daylight! That could be what accounted for the uptick in my pace over 7M (54:30).

musings and volunteer work

Sun, 11/3/24-still at Swarthmore. Made my way to the track just before 7am for a solo session. On tap? 5x1000 at a target pace of 3:55, with a 2:00 rest period. The workout, as written, called for 5-6 x1000, but I had time for just five.

Actuals: 4:00 (3:15), 3:52 (3:08), 3:54 (3:09), 3:50 (3:04), 3:44 (3:00).

When I review my efforts from just two years ago, the pace I hit today was rather modest. However, I averaged more than 10 seconds faster per effort when I ran with Keith on this day in 2022.

Sat, 11/2/24-took off; musings and volunteer work at Swarthmore--Garnet Weekend, Council on Presidential Initiatives; SBAN

Fri, 11/1/24-7M (55:10)

Thurs, 10/31/24-3.8+ (30:45) en route to the fitness center; short lifting session; 1.2M (9:15)

struck by a vehicle

Wed, 10/30/24-

6M (48:30). I cut my run short today after being struck by a vehicle at the intersection of E. Mermaid and Winston. So much the headlamp and street lights! I was coming down E. Mermaid, and there were two cars approaching from opposite sides of Winston. I assumed both would stop as I entered the intersection. Once stopped; the other blew right through the stop sign. Thank goodness I saw him in time to be able to speed up and jump into the air so that the car didn't catch my legs or knees. Instead I landed awkwardly on his hood and kind of bounced off. He got out of his car, and the driver of the other car stalled a bit. The offender was clearly shaken up, as I scolded him, lightly I might add, before he apologized for doing a "California roll" (through the stop sign). Realizing I was shaken up, I gathered myself and ran another 4 miles...at 8min/mi pace.

Tues, 10/29/24-

Oddly, my watch read 3.87M, not the usual range of 3.77-3.82M! (31:10), en route to the fitness center. 1.2M back home (9:30)

on account

Mon, 10/28/24-

Easy 7M (55:10), on account of an 8:10 first mile and a 7:30 final mile.

Fairly easy workout

Sun, 10/27/24-

Fairly easy workout today: 10x400 at 5K pace, with 2:00 rest. Chuck S. was after 96; I was after under 90 secs. Also joining in the fun were Guy (first 200m), Jeff (in and out), Alison (first 8, after racing a 5K yesterday), Andrew, and Federico (new guy).

88, 87, 88, 87, 88, 87, 86, 85, 82, 77

I could've done more, but I figured I'd quit while I was ahead.

A next effort could be 5K pace with 90, 75, or even 60 sec rest.

Sat, 10/26/24-

Easy 4M run in Forbidden Drive. 34:00

my knee failed me

Fri, 10/25/24-

7M (55:40). Started out at 8:25 and then dropped to under 8:00. The last .25M was tough, as my knee failed me.

Thurs, 10/24/24

Took off

sluggish this morning

Wed, 10/23/24--

Felt sluggish this morning. 3.8M (31:25) to fitness center. Lifted a little. 1.2M (9:30) cooldown run back home.

better than the first

Tues, 10/22/24-

7M (55:30). The back half felt better than the first.

run back

Mon, 10/21/24-Same 'ole: 3.8M (30:45) to fitness center. Lifted a little. 1.2M (9:15) cooldown run back home.

stupidly

Sun, 10/20/24-

Didn't know what was in store today following yesterday's 5K, but we eventually settled on 3 min on/3 min off, 2 min on/2 min off, 1 min on/1 min off. We did two sets...giving ourselves 2 min between sets. 

First 3:00: I covered 800m

First 2:00: I covered 570m

First 1:00: I covered 305m

Second 3:00: I covered 810m

Second 2:00: I covered 265m

Second 1:00: I covered 300m

I could've done a third set, but I opted against it. My hamstring was bothering me. With that being the case, why did I stupidly hop into the first of four 100m runs Andrew and Chuck did, even if they were only in 15/16 sec? 

I'll take that!

Sat, 10/19/24

Today was the AbingTHON 5k and Fun Run. I haven't done a 5K in a few years, although I've done a 5+ miler! I was wondering what I could do today, especially on an unfamiliar course. And unfamiliar it was indeed! I arrived at the site a bit after 9:00 and decided to drive around the neighborhood in order to get a sense of the route. Admittedly, the route didn't seem especially intuitive, although I did see arrow markers here and there. I eventually returned to the assigned parking lot and checked in. I then began my warm up. I lightly jogged a mile and stretched for about 10 minutes before bumping into Chuck Shields en route to the bathroom. He cautioned me that the course seemed haphazard. At any rate, I handled my restroom business and then stretched a bit more. 

With 10 minutes to go before race time, Keith Davis (spectating only) came upon me, and we headed over to the start line together. The race went off promptly, if not a couple of minutes early. Over the first half mile I found myself in the top 10, behind a heard of teenagers. I reached the first mile in about 6:00. I encountered a meaningful hill, where I made up ground on a couple of the boys. They sprinted down the hill once we got to the top, building their distance over me. I managed to pass one at about the 1.5M mark. The other I got less than a mile later. My second mile was probably a bit slower than my first. Argh. I looked at my watch and realized that I still had about .5M to go. I told myself I would push myself more with about .25M to go. What I thought was .4M to go I found out was just .2M; I saw a runner well ahead of me reach the baseball field, loop it and head towards what turned out to be the finish line. I thought he would run through it and double-back since I looked at my watch and estimated that the finish line would put us at 2.97M or so, not 3.1. 

I was a bit tired and flummoxed. My finish was anti-climatic, as I strode to 18:08 (5th), knowing the course was a bit short. Chuck came in (9th) about 2 minutes later in 20:06. He said his watch clocked 4.77km. We later learned that there was a small loop that surrounded a bus drop-off area/parking lot that we skipped. We accounted for the missing .23km, noting it during our 1.35M cool down. I would wager that an additional 230m would still get me just under 19:00 for the course. I'll take that! 

Blank.

Fri, 10/18/24-took off. Blank.

Better but not altogether great

Thurs, 10/17/24-

Today's easy run was better but not altogether great. Went 3.45M (28:30) to fitness center, lifted per my routine, and then took a .75M (6:00) route back home.

Knee is ouch!

Wed, 10/16/24-

5M (41:15). Cut the run short. Knee is ouch! Besides, I have a 5K scheduled for Saturday.

Tues, 10/15/24

Same 'ole: 3.8M (31:20) to fitness center. Lifted a little. 1.2M (9:20) cooldown run back home.

Garmin seemed to fail me.

Mon, 10/14/24-

On this day "off" from work, I drove to Forbidden Drive for a 7M run. Starting at the Bells Mill Rd trailhead, I went out 3.5M and came back 3.5M (27:00), averaging around 7:45/M, ...for a total of 7M (56:30). There was one problem, though: my Garmin seemed to fail me. The watch marked 2M well beyond its previous mark. From Bells Mills, the 2-mile mark is just at the Valley Green Bridge. Today, my watch marked 2 miles AFTER the Valley Green Inn. The 3.5M mark seemed long as well. Not only this, but I turned around at 3.51 exactly and ran on the right side of the trail (I ran on the left side during the first 3.5M), and I ended up having to run .03M beyond where I started to achieve 7M. Small potatoes, I suppose! 

had I not

Sun, 10/13/24-

A number of us joined in for the workout that I called: 3-4 x 1200 at about 5K race pace, with 3:00 recovery between efforts. Some of us wound up running "partials". 

I figured I'd run about 4:30 or so. 

The first effort woke me up: 22/45/1:32/3:03/4:34

The second effort felt pretty easy: 21/43/1:30/4:30

200m into the third effort, I decided the third effort would be my last for the day: 20/42/1:25/2:51/4:15

I would've been able to do a fourth had I not gone hard on the third.

After a few minutes' rest, a few of us did 3x200 in 40 sec.

Sat, 10/12/24-Forbidden Drive. Easy 4M....34:00 (9:00, 8:45, 8:15, 8:00)

bum knee

Fri, 10/11/24-took off. Knee is fragile.

Thurs, 10/10/24-7M run, most of it with a bum knee. Took it pretty easy (56:50).

Wed, 10/9/24-3.8M (31:00) to fitness center, then stretched & lifted (12 min), then 1.2M (9:30) back home.

Tues, 10/8/24--7M (55:00)

Mon, 10/7/24-3.8M (31:20) to fitness center, then stretched & lifted (12 min), then 1.2M (9:20) back home.

plague me

10/7/24-3.8M in 31:30 to fitness center; lifted; 1.2M in 9:20 back home. Left hamstring continue to plague me.

Could've done another set!

Sunday, 10/6/24-

Graphed off a 19-min 5K, the workout was 4 sets of 800m run in 5K pace, 100m jog rest, 300m run in mile pace, 400m jog rest

Target pace of 800s: 3:00; target pace of 300s: 60.

My 800s were 3:00, 2:58, 2:57, 2:52; my 300s were 60, 60, 59, 52

The 100m rest period was around 75 sec; the 400m rest was 4:00.

Felt good. Could've done another set!

Saturday, 10/5/24-took off

Friday, 10/4/24-3.8M to fitness center; 1.2M home.

Maybe for Sunday

Maybe for Sunday, 10/6/24 

Workout Options (pretty much for 19:30 5K):

1. 6x1000m at 4:10 (60 sec rest) 

2. 5-6x1000m at 3:55 (2 min rest)

3. 4 x (800m run in 3:00, 100m jog in 60 sec, 300m run in 60 sec, 400m jog in 4:00)

4. 5 x (800m run in 3:05, 100m jog in 60 sec, 300m run in 65 sec, 400m jog in 4:00)

5. 5x1200 in 5:00 (75 sec rest)

6. 4-5x1200 in 4:40 (2 min rest)

7. 3-4x1200 in 4:32 (3 min rest)

8. 1600m in 6:15 (6 min rest), 1200m in 4:40 (4 min rest), 6x400 in 1:28 (1 min rest)

9. 2 x (3x1000m). Set 1 in 4:10s with 1 min rest; set 2 in 3:55s with 2 min rest.

10. 20-25 min tempo run at 6:50-6:55/mile

Possible races:

Oct 12, Sat, 10AMAbingTHON 5KAbington HS, PA2023

Oct 19, Sat 9AM   Shore XC LeagueHolmdel Park, Holmdel, NJ 2023

Oct 26, Sat. 8:30 Phoenixville Run https://runsignup.com/Race/PA/Phoenixville/PhoenixvilleRun

Nov 3, Sun 3PMCCeXCiTe Series 5KPennypacker Park, Cherry Hill, NJ 2023

Nov 16, Sat 8:30AMAlumni XC Run 5KHolmdel Park, Holmdel, NJ          2023

Nov 28, Thu 9AM        Face to Face Turkey Trot 5MForbidden Drive, Fairmount Park2023

trailhead

Thurs, 10/3/24-

On this day "off" from work, I drove to Forbidden Drive for a 7M run. Starting at the Bells Mill Rd trailhead, I went out 3.5M (29:00), averaging around 8:15/M, and came back 3.5M (27:00), averaging around 7:45/M, ...for a total of 7M (56:00), or 8:00/M.

Thinking of sub-20:00 5K:

https://www.google.com/search?q=If+I+can+run+a+6%3A00+mile+what+can+I+run+in+a+5K+top+of+the+line&sca_esv=31504b4340b63b2d&rlz=1C5GCEM_en&ei=Gb3-Zr3uIuXd5NoPh5Xw-Qo&ved=0ahUKEwj93r2HyPKIAxXlLlkFHYcKPK8Q4dUDCA8&uact=5&oq=If+I+can+run+a+6%3A00+mile+what+can+I+run+in+a+5K+top+of+the+line&gs_lp=Egxnd3Mtd2l6LXNlcnAiP0lmIEkgY2FuIHJ1biBhIDY6MDAgbWlsZSB3aGF0IGNhbiBJIHJ1biBpbiBhIDVLIHRvcCBvZiB0aGUgbGluZUj5TVC_CFj5THABeACQAQCYAZkBoAHQDaoBBDEwLje4AQPIAQD4AQGYAgKgAqUBwgIKEAAYsAMY1gQYR8ICCBAAGIAEGKIEmAMAiAYBkAYEkgcDMS4xoAe1Ew&sclient=gws-wiz-serp&safe=active&ssui=on#fpstate=ive&vld=cid:4bab1140,vid:aBtZBogsPno,st:0

Informal runner's pentathlon

Wednesday, 10/2/24-took off

Tuesday, 10/1/24-3M in and around Great Valley Corporate Park. 24:00

Monday, 9/30/24-4.5M in and around Great Valley Corporate Park. 36:30.

Sunday, 9/29/24-Informal runner's pentathlon with team. The line-up was 1600, 100, 800, 200, 400, with a 10 min break between each effort.

For my part...

1600...5:40 (1:23/2:50/...5:40)

100...13.6

800...2:35 (76/79)

200...29.8

400...71.8 

Empty week

Sat, 9/28-took off

Fri, 9/27-took off. At GSB. Empty week.

Thurs, 9/26-at GSB. 3M

8x2:00 became 9x2:00, although I wanted the full shebang of 10x2:00

Wed, 9/25/24-

On tap today was 9 x 2:00 at 5K goal pace with a 2-min jog recovery between efforts. (8x2:00 became 9x2:00, although I wanted the full shebang of 10x2:00) My goal is sub 18:00, about 5:47 or less/mile.  At this pace, I should have covered about 550-560 meters per repeat. (42 seconds per 200 meters)

#1: 550 meters

#2: 550    

#3: 550 

#4: 560-565

#5: 560-565  

#6: 560-565 

#7: 575-580 

#8: 575-580

#9: 600 meters 

Knee locked up

Tues, 9/24/24-7M (56:00). Knee locked up in mile 6.

Mon, 9/23/24-took off

last two miles

Sun, 9/21/24-

Had planned to do 3x1 mile, but I changed my mind after connecting with Alison. Alison, John (newer guy), and I wound up doing 400s at about mile pace, with a 90 sec rest. We then dropped down to 300s, as we over-efforted. I hemmed and hawed after the 300s, then joined Keith on his last two miles of four.

400s: 85, 80, 80, 80

300s: 57, 57

miles: 6:16, 6:19  

Sat, 9/20/24-

Made my way down Kelly Drive to support Frank, who was running up and down the Art Museum steps to raise money for cancer research and treatment. I wound up running 2.5M.

About 32M for the week...down from 35M.

Fri, 9/19/24-4M (32:16)

Thurs, 9/18/24-7M (55:40)

Something was up

Wed, 9/18/24-3.85M (31:20) to fitness center; 1.15M (9:00) back home. Something was up with my watch, which seemed sluggish and off.

Tues, 9/17/24-7M (55:50)-slightly different route.

back home

Monday, 9/16/24-

3.85M (30:50) to fitness center; 1.15M (9:15) back home.

610 meters

9/15/24

On tap today was 6 x 2:00 at 5K goal pace with a 2-min walking recovery between efforts. My goal is sub 18:00, about 5:47 or less/mile.  At this pace, I was hoping to cover about 550-560 meters per repeat. (42 seconds per 200 meters)
 
#1: 555 meters

#2: 560 meters  

#3: 550m

#4: 560m

#5: 565m 

#6: 565m 

#7: 565m 

#8: 610 meters 

Newcomer John partnered with me. Andrew did 3x1K with Bob (and Alison), then joined John and me on the last four efforts.

"RETROSPECTIVES":

Sunday, July 23, 2018-Let the transition begin

On tap today was 8 x 2:00 at 5K goal pace with a 2-min jog recovery between efforts. My goal is sub 18:00, about 5:47 or less/mile.  At this pace, I should have covered about 550-560 meters per repeat. (42 seconds per 200 meters)

#1: 550 meters

#2: 555 meters  

#3: 560 

#4: 560

#5: 570  

#6: 570 

#7: 560 

#8: 600 meters 


For additional perspective, here 9/26/17-

#1: 590 meters in 2:00

#2: 595 meters in 2:00

#3: 590 meters in 2:00

#4: 590 meters in 2:00

#5: 585 meters in 2:00

#6: 580 meters in 2:00

#7: 600 meters in 2:00

#8: 600 meters in 1:55 (I could have kept going to cover another 20 meters of so to get to 2:00)

And here is Tues, 9/19/17-


#1: Ran an entire 600m in 2:04.  I was wondering whether I should do 600s or stick with 2:00.  I chose to stick with 2:00 so that I could do the workout as designed, but also make my way to being about to do 2-min 600s with a 2:00 jog recovery comfortably.  2:00 600s is much faster than my goal pace.  My goal is 17:30, which is 5:38/mile.  At this pace, I should have covered 571 meters per repeat.

#2: 585 meters in 2:00

#3: 580 meters in 2:00

#4: 580 meters in 2:00

#5: 575 meters in 2:00

#6: 575 meters in 2:00

#7: 580 meters in 2:00

#8: 600 meters in 1:57 (I could have kept going to cover another 10 meters of so to get to 2:00)

Possibilities for today

 

6x800 (goal pace: 2:52-2:56) with 2:00 rest

(~43/44)

OR 

8x2:00 (5k race pace) with 2:00 rest. Running for 2:00 at 18 min 5K pace would equal 555m. 

(~42 sec/200)

I managed 35M this week, down from last week's 40M.

Sat, 9/14/24-took off. I managed 35M this week, down from last week's 40M.

Fri, 9/13/24-

Started on a 7M run, but then I decided to cut it short. My legs were tired, and the seniors at my school were sponsoring "Senior Sunrise." After 4.5M, I went home to grab a "modesty" layer (shorts! I was wearing running tights!). I then took a .5M route to the location where the seniors were, hung there for a little while, then headed back home (.5M), arriving a little after 7:00am. 5.5M total

Thurs, 9/12/24-

3.85M to fitness center; 1.15M (9:10) back home.

pretty decent

Wed, 9/11/24-pretty decent 7M (56:00; 8 min/mile pace).

tie my shoelace

Tues, 9/10/24-Ran 3.85M (32:50) to fitness center. Super brief upper body lifting only. Ran 1.15M (9:25) back home. (5M)

Mon, 9/9/24-Ran 3.5M (29:10) in early AM, knowing I would work out with the XC team. I met up with the team at 4:00. On the docket was a pre-race workout. After dynamic stretching drills, we were instructed to do about 20-25 minutes of running on the track at about 65-70%. Running comfortably, I covered the first mile with a crew in 7:40 or so. With Coach Sal telling everyone not to cluster but to run your own pace, I pulled away, covering the next two miles in 14:00. I managed 3M in 21:45. We did running drills, stretched, then cooled down a lap. (6.75M)

Sun, 9/8/24-4x1200 with 2:30 between efforts, per Chuck's call. He mentioned 95s/lap as the goal. After the first 200m, I realized I should go a bit harder. 

First effort: 91/3:03/4:36

Second effort: 89/3:00/4:33

Third effort: 88/2:56/4:24 (adjusted time after stopping to tie my shoelace)

Fourth effort: 85/2:53/4:16

(4.25M, including warm up and cooldown)

Forbidden Drive

Sat, 9/7/24-

4M (36:00) easy on Forbidden Drive.... Bumped into Carmen from the team (and SCH).

A 40M week (Sun-Sat)

Fri, 9/6/24-

Moderate 7M run (56:45; 8:06/M pace).

Thoughts for this Sunday

Thoughts for this Sunday:

8 x 2:00 with a 2:30 jog rest. Hopefully, the 2:00 runs will yield close between 575m-600m.

OR

400--39s/200 for 78s 
800--43s/200 for 2:52
1000--44s/200 for 3:43 
1600--45s/200 for 6:00 
600--41s/200 for 2:04 
400--38s/200 for 76s 
200--36s 

I may hit 40M this week.

Thurs, 9/5/24-Same as Tuesday. I covered 3.85M (31:00) en route to the fitness center. This was unintentionally more than a minute faster than on Tuesday. With a modest 8:45 first mile, I felt good. The next two miles were sub-8:00. I covered the adjusted 1.15M route back home in 9:00, twenty seconds faster than Tuesday. (5M...40:00...8:00/mile pace).

The last five days:

Sunday: 4M (track workout)

Monday: 7M

Tues: 5M + lifting

Wednesday: 7M

Thurdsay: 5M + lifting

...29 miles this week thus far, or about 6M/day on average

With 7M planned for tomorrow and 4M planned for Saturday, I may hit 40M this week.

I held steady

Wed, 9/4/24-easy 7M (58:00). It was most of my 6M route, except... I made a left onto St. Martins from W. Hartwell. I made a right onto Gravers and another right onto Seminole. I took a left at Willow Grove. I crossed Germantown Ave and eventually looped around Winston and Ardleigh, before making a right back onto Willow Grove and a quick left back onto Winston. I took at right onto W. Springfield and made my way home. A left onto Towanda and another one into the driveway, and I was finished. 

After a 8:40-something first mile, I held steady with a series of five miles in the 8:00-teens. I finished up in 7:40-something. 

Haven't done that in a while.

Tues, 9/3/24-

On account of adding the "horseshoe" (Glenngarry Rd.) that connects to Gravers Lane/Cherokee St. to my usual loop, I covered 3.85M (32:20) en route to the fitness center. With a generous 9:00 first mile, I was feeling good through this easy run. Leaving the fitness center, I took the brick path between the fields, heading towards Steel Pavilion. I made a right towards Phila Cricket Club and looped around behind the baseball diamond, ending up on Willow Grove and adding about .2M to my usual route home. I covered the 1.15M in 9:20. (5M...41:40...8:20/mile pace).

Between yesterday and today, I've managed 12M. Haven't done that in a while. I think I'll try for a 35-mile week.

Sunday: 3-4M (track workout)

Monday: 7M

Tues: 5M + lifting

Wednesday: 3-4M

Thurdsay: 7M

Friday: 5M + lifting

Sat: 5M

Today it was refreshing.

Monday, 9/2/24

Drove to the Delaware Raritan Canal trail, which had been a familiar if well-worn site when I was living full-time in NJ. Today it was refreshing. I managed 7M (58:00), out 3.5M and back. Easy enough pace at about 8:18/mile. First mile was about 9:00.

Do you remember...September?

Sun, 9/1/24-

Do you remember...September?

I arrived a bit earlier than usual, thinking I would get going "on time." I had a sluggish warm up, feeling pretty unmotivated. Odd for me! A number of teammates who went to Worlds or who were on vacay had returned: Lorraine, Alison, John, Keith, Darryl, Anthony, Claudia, Lauren, Jeff, and others. There were close to twenty of us!

I had considered 5x1000 in 3:45 with a 3:00 rest or three (3) sets of four (4) 300s in about 3K pace, getting faster with each set as follows: set 1 in 60, set 2 in 57, and set 3 in 54. The rest between efforts would be 100m jog/1:00. The ret between sets...3:00.

When I learned that the distance crew had planned 5x1000, I had my answer. I was still stretching, however, as they began. I would join them on their second effort. Their pace was 4:00 with a 2:00 rest. I hit a series of 3:58, 3:59, 4:00, 3:58. Keith skipped the penultimate effort, and Andrew skipped the first 400 of the last effort, joining with 600m to go. My breathing was controlled and smooth.

I tried to do a fifth by my lonesome, but stopped at the 400 mark (45/92). Bummer. Just didn't feel like it.

Andrew talked me into doing 2x (2x150 with 30 sec rest) at about 800 pace after the 1000s. We would take 2:00 between the two sets. 27, 27; 26, 26

untimed

Aug 31, 2024-

Today I ran an easy 4.5M...untimed. I did not use my Garmin!

Aug 30, 2024-

Ran 1.2M (10:00) to the fitness center. Ran back home via the same route...1.2M (9:30).

Aug 29, 2024-

Ran 4.5M (36:00).

I went home wounded.

Aug 28, 2024-

On this hot and humid morning, my workout was, well, a failure. I felt sluggish getting out of bed, perhaps on account of the party from the afternoon and evening before. When I got to the track, I saw a group of 3-4 women doing 800m repeats...at a pace I could only hope for: 2:48-2:52 by my watch. And I think they took only 90 sec or two minutes' rest. Wow! As I stretched, I remembered that I had assigned myself 4x1200, but I could tell my heart (and body) wasn't into that effort today. After some modest stretching, I hopped on the track perhaps 20m behind the women, who had begun what was probably their third or fourth 800m. I felt so sluggish and flat and fat! I wound up doing just 4x400 in 85 seconds or so. I went home wounded.

August 27, 2024-

Ran 6M...47:45.

making our way around

Mon, Aug. 26, 2024

Took off. Too much to do for, well, work.

Sun, Aug. 25, 2024

Modest workout of 5x600m at date 5K pace (90 sec rest) with the bunch. Chuck, Kate, John, and I jumped into the workout Bob, Chuck Shields, and Andrew were doing. Their last two were our first two. We would then finish up the set of five as a smaller group.

Times: 2:21, 2:21, 2:21, 2:20, 2:16. 

After the 600s, I did 4x100m with Andrew and Chuck. We aimed for 15 sec, making our way around the track with each successive 100m.

I've decided that I a

a little

Sat, 8/24/24-

Took it easy with a 2M run on the road and track (17:15), followed by a little stretching on the field, and 1M run back home (8:15).

Fri, 8/23/24-

3.45M in 27:45. Lifted. .55M (4:05) en route home.

time for only 5

Thurs, Aug 22, 2024-

6M (27:25). Felt good.

Wed, Aug 21, 2024-

The plan was 6x800 in 3:00 with a 3:00 rest between each, but I had time for only 5.

2:59, 2:59, 2:58, 2:59; 3:00

Tues, Aug 20, 2024-

3.45M in 28:15. Seemed slow!

Lifted at fitness center

Ran home .55M in 4:15.

a little longer

August 19, 2024-

Decided to go a little longer than I have been going: 6M (48:00). 

It wasn't crushing.

Sun, 8/18/24-

I was unsure of what we would do today. After some thought, I decided on a ladder: 200, 400, 600, 800, 1000, 800, 600, 400, 200. With me were Chuck, a newcomer by the name of Amy, Andrew (for the second half), and Guy (for  the first 200 of several efforts).

My idea was to do the 200 at 19 sec/100m (38), the 400 in 20 sec/100m (80), the 600 in 21 sec/100m (2:06), the 800 in 22 sec/100m (2:56), the 1000 in 23 sec/100 (3:50).

The 200 was slow...by a lot. 

The 400 was in 78.

The 600 was in 2:04.

The 800 was in 2:54. After the first 800, the majority of us wanted to nix the 1000 and 800. So, we did.

The 600 was in 2:03.

The 400 was in 77.

The 200 was in 35.

I would consider this a moderate workout. It wasn't crushing.

Sat, 8/17/24-

in NJ. Went to Mountain View Park and did an easy 3M (26:00). Started at 9:20, then hit 8:30, then 8:10.

Cut a mile off

Thurs, 8/15/24-

Running late. Cut a mile off of my 4.5M route. Managed 3.5M in 27:15. 

Wed, 8/14/24-

The workout was 8 x (a modest 90 sec 400, followed 90 sec rest).

The first four were mainly 89s; the second four were 87s, with the last one in a smooth 85s.

Tues, 8/13/24-

3.45M to the fitness center (27:15). Lifted. .55M back home (4:10)

Mon, 8/12/24-

A sluggish 4.5M in 37:55.

Today I proceeded with humility and deference to the past.

Sun, 8/11/24-

En route to SCH from the mountain house, I decided I'd try 6x600 with 3 min rest. Proceeding with the utmost humility, I figured I'd start at 45sec/200 pace, leading to 2:15. I'd then drop 1 sec/200 for each successive effort, landing at 2:00 for the final 600.

Effort 1: 43, 88, 2:14

Effort 2: 43, 86, 2:12

Effort 3: 41, 84, 2:09

Effort 4: 39, 82, 2:06

Effort 5: 39, 81, 2:03

Effort 6: 38, 77, 1:57 

I was on target for across the board, with the last effort at faster than workout goal pace.

It is amazing to know that ten years ago I started with a 2:00 600m, then chopped down my time by 2-3 seconds each additional effort. Today I proceeded with humility and deference to the past.