finished up

Thurs, 5/30/24--

4.5M...in 35:45. Started at 8:30min/mi pace; finished up in 7:30ish.

about a second faster per effort on average

Wed, 5/29/24-

At 6:20am, I headed to the track for 3x400. The goal was to approximate the pace of the first lap of my 800m race. For me, I wanted to hit 62-high/63-low. The rest would be a generous 10 min.

First effort: 62-mid

Second effort: 63-low

Third effort: 62-mid

My goal 800m race would have me run 63 for the first 400 and 67 for the second 400...for a time of 2:10.

When I did this workout three weeks ago, I managed 63-mid, 64-mid, and 62-low. Today's effort was about a second faster per effort on average.

route back

Tues, 5/28/24

6:15am. 3.45M (27:30) route to fitness center. Stretched and Lifted. .55M (4:25) route back home.

blast from the past

5/27/24-

An easy 3.75M in 30:00 at Mountainview Park. Ran into Lil Torres, blast from the past.

what am I ready to run

Sun, 5/27/24-

65 degrees, with some humidity

I initially thought that I might try 3x400 in 60 sec...with 10 min break between efforts. I thought about 2 sets of negative split intervals of 300 in 48, 500 in 1:24, and 400 in 66 with 100 walk/100 jog (2:15) in-between repeats and 1200m/9:00 jog in-between sets OR its slimmer cousin, 2 x (200 in 30, 400 in 68, and 300 in 48 with 2 min btwn efforts and 800m jog/6 min btwn sets). 

This was before I saw John arrive...then Bruce. I knew there was no way they would go for the first two workouts as is. The third one, the "slimmer cousin," could have been a go, but I let it go. Instead, I tossed the opportunity to call the workout to John.

John recommended that we run 300m in 45, walk 200m, run 200m in 30, walk 100m, 5 min rest. Two sets. Because our 400 times vary widely, I mentioned that we would be running at about 90% 400 race pace.

I managed a comfortable 45-mid (200m walk in 3:30), 29-high (100m walk in 2:30), 14-mid (5:30 rest), followed by 45-mid (200m walk in 3:30), 29-mid (100m walk in 2:30), 13-mid. I'd classify this workout as moderate.

A 45.4 300m would place me at 95% of 57.75, my recent 400m (split...Penn Relays). A 47.6 300m would place me at 90% of the same time.

A 45.6 300m seconds for me would put me at 90% race pace of a 55 sec 400.

So...my question is whether my 45-second 300s represent 90% of race pace or 95%. Was I running at 90% of 95% of my 400 race pace? Asked another way, what am I ready to run in the 400? 57? 56? 55?

Short on time.

Sat, 5/25/24-EZ 4.5M...in 36:40. Started at 9min/mi pace; held low-8:00 for middle miles; finished up in 7:30ish.

Fri, 5/24/24-

Jogged, did some drills, jogged. Nothing special. Short on time.

Thursday, 5/23/24-

2.5M to fitness center (20:20)

Lifted.

1M back home (7:45)

Busy and tired.

Wed, 5.22.24

12x150 at 800m race pace goal...60 sec rest (24-flat=2:08; 24.5=2:11ish; 25-flat=2:14ish)

25-low, 24-high, 24-mid, 24-low, 24-low, 24-low, 23-high, 23-mid, 23-mid, 23-low, 22-mid, 22-mid...for an average of 23-high

Felt pretty good about the workout, even though I was a little tight. If I do this workout again soon, the goal will be 23s across the board.

Tues, 5.21.24

Took off. Busy and tired.

Mon, 5.20.24

4.5M loop in 35:20

The last effort was blah!

Sun, 5/19-

2x200, 2x150, 2x100...

30.8, 29.7, 19.7 19.6, 13.3, 13.7.

I was a bit zonked by the end. The last effort was blah!

Sat, 5/18-took off

Fri, 5/17-1.5M, lift, 1.5M

Thurs, 5/16-4.5M

this workout went a bit better than expected.

Wed, 5/15-

The plan was to do 8x200 in 32, with a 2-min rest.

Even in the light rain, this workout went a bit better than expected. 

31-low, 31-high, 31-high, 31-mid, 31-mid, 31-mid, 30-mid, 29-low. A solid average of 31!

I think I could add a second per effort and take 1-min rest and be ok. 

Perhaps for Sunday I could step things up with:

6x200 with 3 min rest...three in 32 and three in 30, followed by 6x100 with 2 min ret...three in 14-mid and three in 13-mid

OR

I could do sprint work, like 150s and 100s at 400 pace

graph off

 Tues, 5/14-.95M to fitness center, lifted, .95M back

Mon, 5/13-4.05 in 31:55

Sun, 5/12-pick-up reps, 300s style. (8x300...with 2:00 rest; #s1,3,4,6,7 in 54; #s2,5,8 in 49)

Andrew, (new) Chuck, and Jeff joined in some of these; Chuck "Jr" would graph off some of these with 150 to go.

effort 1: Andrew leading...55

effort 2: 49

effort 3:  Andrew leading...54

effort 4:  Andrew leading...54

effort 5: 50

effort 6:  Andrew leading...54

effort 7: 54

effort 8: 47

Sat, 5/11-took off

Fri, 5/10-3.5M, plus lift

Quite simple.

 Wed, 5/8/24-Ran 1.1M (8:55) to fitness center, lifted, ran 1.1M (8:45) back home. Quite simple.

I felt crummy mentally

Tues, 5/7/24-Even though I felt crummy mentally, I headed to the track for 3x400. The goal was to approximate the pace of the first lap of my 800m race. For me, I wanted to hit 63-high/64-low. The rest would be a generous 10 min.

First effort: 63-mid

Second effort: 64-mid

Third effort: 62-low

Mon, 5/6/24-ran 3.45M in 27:15; stretched and lifted; ran .55M in 4:20 from fitness center to home.

arthritic toes acted up today

Sun, 5/5/24-

I've gotten so used to as many as 20 of us showing us that today's more modest-sized group of about a dozen looked puny! At any rate, Andrew, Anthony, Chuck (newish), John Patterson, Kate and her beau, and I did a dozen repeats: 4x200, 4x150, and 4x100. At least most of us did. Daryl, Alison, Chuck "Sr." and Jeff did their own thing.

I had planned for the following paces:

200s with 4:00 rest: 31  
150s with 3:00 rest: 22  
100s with 2:00 rest: 13  

However, because it was cold (50 degrees) and rainy, I decided to slow things down a bit. Turns out my arthritic toes acted up today, beginning on the 3rd 150.

200s: 32-mid, 31-high, 31-mid, 31-low

150s: 22-high, 22-low, 22-high, 23-low (hopped off the track and ran alongside the crew on the turf)

100s-14-low, 14-mid, 14-low, 15-low (almost stopped)

Sat, 5/4/24-took off

Fri, 5/3/24-in DC. 8:30 treadmill mile, 8:00 treadmill mile, 7:30 treadmill mile. 4:00 break in-between each tp stretch and lift

Thurs, 5/2/24-4.5M

Wed, 5/1/24-3.45M, lift, .55M home