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