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.

Sluggish

Thurs, 8/9/24-3.45M route to fitness center (27:30). Quick lift. .55M route back home (4:15)

Fri, 8/10/24-What should have been an 4.5M route because a sluggish run (37:55).

I'm trying to get back into the swing of things!

Wed, 8/7/24- On tap today was 8x200 in 32 with 90 seconds' rest, even after sore back and hamstrings due to shoveling five yards of mulch. 

Effort 1: 32-high

Effort 2: 32-high

Effort 3: 32-high

Effort 4: 32-high

Effort 5: 32-low

Effort 6: 32-low

Effort 7: 32-low

Effort 8: 32-low

Not as impressive as I was two months ago, especially on 90' rather than 60' rest, but I'm trying to get back into the swing of things!

Tues, 8/6/24-At the mountainhouse. Shoveled five yards of mulch. 

treadmill action...in Annapolis

Mon, 8/5/24-

More treadmill action...in Annapolis. 3M in 23:55. Stretched and lifted. 1M in 7:28.

Sun, 8/4/24-

Mile on treadmill in 8:30. Stretched and lifted. Mile on treadmill in 8:00. Stretched and lifted. Mile on treadmill in 7:30.

Sat, 8/3/24-

2M in 16:30 on treadmill in Annapolis. Stretched and lifted. 1M on treadmill in 8:00.

That's called restraint!

Fri, 8/2/24-Went for a run at about 9:00. The heat and humidity were oppressive. I cut my run short, doing only 3M (24:35). I had wait too long.

Thur, 8/1/24-I left a school event early to head to Germantown Academy to race the 200m. I wasn't if I'd make it on time or even race, given my hamstring woes. My plan was to warm up and see if my hamstring was up for a sprint. Turns out I made it through the warm up unscathed. Bummer that I was listed as NT-no time. So, I wound up in heat 9, lane 6. Ironically, there were two speedsters in my heat; they both beat me. The girl beat me on account of me choosing to take it easy and not press my luck. I felt my hamstring, but it wasn't bad. I didn't let my 50-something male ego get in the way of doing the right thing. That's called restraint! I wound up hitting 26.84. I have no doubt I could have posted another 25 if I had an inner lane and was healthier. Results: https://lexicontiming.com/meets/39109

Wed, 7/31/24-took off

Tues, 7/30/24-Warmed up and did 2x150 and 2x100 to test out my hamstring.

Mon, 7/29/24-took off

Sun, 7/28/24-8x150 with 2' rest. I believe I did six, respectful of my hammy.