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