Here we go again.

Sunday, 2/14/10--Glen Mills meet shortly. Will report back later.

Saturday, 2/13/10--Warmed up 1.1, did a couple of striders behind Rustin's stadium, and cooled down 1.1.

Friday, 2/12/10--Ran 7 miles or so in the slippery, packed down snow. Miles for the week (Sun to Fri): 20.

With a 1-2 punch, snow has won again

2/11/10--Nothing. With a 1-2 punch, snow has won again.


2/10/10--nothing! Blizzard-like conditions

2/9/10--hills in icy, snow packed West Chester. As a result, hills were much slower, between 62 and 65 seconds--7 to 10 seconds slower than usual. Kevin, Ed, Rachel, John and I hung together. There were still about 18 of us out there!

2/8/10--ran 4 miles around snow-covered neighborhood and Rustin lots.

2/7/10--roads and paths are covered. Drove to Penn Oaks. Warmed up on treadmill 1 mile, stretched for 10 minutes and proceeded with a treadmill workout. Did 6 x 2:00 with treadmill set at 4:47-mile pace. The 1/2 mile pace was 2:23.5 then. I was trying to run approximately .38 mile in 2:00. This is a little over 600 meters, 611.55 to be exact. Most times I could not quite get the machine to respond as quickly, so I wound up running .37 mile in 2:00. This is a little under 600 meters, 595.45 to be exact. Either way, I think about it like this: the first 25-30 seconds on the machine I was pushing the pace button to increase the speed from let's say 30:00/mile down to 4:47/mile. I just held the button down as hard and steady as I could. So, the first 30 seconds were spent off-pace and going only about 50 meters. This could mean that I ran 550 meters in 1:30-1:35. In-between repeats, I took a 5-minute rest. This is how I spent it: rested for 1 minute, got a drink, did 3 sets on one of the machine, rested another minute, and then I started making my way back to the treadmill.

First things first.

First things first. I never did report on last Sunday's race at Glen Mills. It was cold, but I felt that my warm-up was good. I just jogged around outside and stretched well. I was seeded 5th in the fast heat with a time of 2:07. I figured that Glen Mills is not like the Armory and that I did not have the spirit to drop a 2:02, particularly since this was not a relay--and I love relay running. Anyway, the troops in the heat were all youngsters. I was the senior member; following me was a 20 year old. The gun went off and everyone got out hard...perhaps too hard. There was a near pile-up at the top of the first turn and then again at the same spot going into the second lap. I got hit in the shins on two occasions and have scars and scabs to show for it. Actually, I nearly had to hurdle someone who almost took a spill. I crossed the 200 mark in :29 and the 400 in 61-62. I had to pass on the inside two times, almost cutting into the infield, and on the outside (during the first two laps). I don't remember hearing the exact time at the 600, but I was told it was around 1:34. Feeling strong, I tried to push the last lap and I tried to hold off a youngster over the last straightaway, but he got me with 10-15 meters to go. According to my "personal" timers, I ran 2:07 and change. My official time was 2:10! There was clearly a timing error, because the guy who won was clocked at 2:03, but his official time was 2:06. It appeared that the timers were off by 3 seconds. I know for sure that I did not run 2:10. The race was hectic and rough. I wish the race had been smoother and that I hadn't gotten stuck in traffic. I really believe that I could've run 2:05. Total warm-up 1.25 miles. Cooled down 400. Total 2 miles.

2/5/10--Thought about going to Westtown's track. Overslept again, though. Besides, I think I've decided I prefer to reserve track workouts for the weekend or later in the day. I warmed up a mile or so, stretched well, and then prepared for the 280-290-meter stretch of road behind Rustin's stadium. I'd do 6 with an job equal to the run...for a total of 2:15 rest. My runs were 48,48,49,47,47,44. I felt good about the workout and wasn't that dead! (On 3/5/09, I did the same workout. Times were 50,50, 49, 49, 49, 49, 47. I did do 1 more run then, though.) Cooled down same amount of warm-up. Total 4.2 miles. 25 miles for week, Saturday to Friday.

2/4/10--Overslept and missed run in town. Did easy 3.75 miles in 23:40. Ran 1.3 to start of XC course. Ran loop of course (1.55); ran .9 back through neighborhood to house.

2/3/10--drove to Penn Oaks to lift.

2/2/10--Hills in Borough. Legs were heavy from yesterday. Broke down/fell behind after 4th hill. Runs were 55,54,55,56,59,60,60,53. Total mileage 5.4.

2/1/10
3 Rustin loops 6.6. Felt good.
half-3:55
mile-7:55
2 mile-15:45 (7:50)
2.2 mile/loop 1-17:20
2.7 mile-21:00
3.2 mile-24:45 (7:25)
4.2 mile-32:20 (7:35)
4.4/loop 2-33:40 (loop was 15:20)
4.9-37:20
5.4-40:50 (7:10)
6.4-47:35 (6:45)
6.6/loop 3-48:55 (loop was 15:15)

I need to commit myself to another day

Sunday, 1/31/10--In just about an hour I will head to Glen Mills to run the 800 and to watch my daughter run the 200 and 400. I have realized, particularly after yesterday's practice, that I need to commit myself to another day of workouts. I'm simply not doing enough. One track workout a week is not enough. Also, I have't run to Penn Oaks is probably about a month. I'll see how things go today.


Saturday, 1/30/10--In preparation for meet on Sunday, I went to Westtown's track for a little workoutout. I warmed up 1.2, stretched pretty well, did 3 150s in :22 with a 250m jog in-between each, and then cooled down 1.1. Felt okay but not great!

The wagon

I have to say--I feel like I've fallen off the wagon. The last few weeks have been challenging, as my work has been demanding. I've had many evening meetings over the last few weeks, getting hom as late as 11:15 after a 16-hour day. And when work demands go up, the tendency is for other things like running to take a hit. I haven't blogged in nearly a week, my running--and mileage, in particular--has diminished, my energy level is down a bit. I guess I need a pick-me-upper.
The last week in review:
Today (Friday)--I didn't feel like running in the 20 degree weather, so I went to Penn Oaks, did 2 miles on the treadmill (15:40), life for the same length of time, then did two more miles (15:40).
Thursday--5.2 miles in Borough; 28:25 at 4 -mile mark.
Wednesday--lifted at Penn Oaks.
Tuesday--7, not 8, hills in Borough. Got there a bit late; stretched while everyone did the first one. 55,53,55,56,55,60,58.
Monday--I cannot even remember! Maybe it was 2 Rustin loops!
Sunday--5 400s w/800 meter jog in-between /@ D'town East HS. 66,65,65,64,62.

It's been a week/weak

Saturday, 1/23/10--Today I had planned to do an interval workout but the cards just weren't in it for me. I thought I'd do a negative split workout: 2 x (300-500-400) with the last 100 of each in 15 seconds. 300: 32s @ 200+:15; 500: 67s @400+:15; and 400: 50s @300+15. The recovery would be 3 minutes between each repeat and 1200 between each set. I think I am capable of this, but I just felt tired and a little weak. I guess that happens when you have a demanding job and are getting a little older. After a warmed up a mile, I could sense that I wasn't "feelin' it" today. I did the first 300 in 48, but the last 100 was 16 seconds, which was the same pace as the first two; there was no negative split achieved. I then took 3 minutes and hopped into the 500. I hit the 200 in :33 (on pace) and hit the 400 at :67 and just felt myself struggle during the last 100. I stopped, acknowledged my failure, cooled down a bit and went home. Now I need a confidence booster workout.

It's been a week since I've written. That's a testament to how busy I've been this week. The cut and dried report:
Friday: 2 Rustin loops--4.4 in 32:15
Thursday: 7.9 in the Borough with the group in 59:55 (29:30 at 4.0). Good hill. Comfortable pace.
Wednesday: drove to Penn Oaks for quick lift
Tuesday: Hills in the Borough.
Monday: 1 Rustin loop--2.2
Sunday: took off

Not great, but pretty darn okay

Saturday, 1/16/10--

workout: 8x400. #s 1,3,4,7 @ 70 and #s 2,5,8 @ 63.
Warmed up 1.1 miles. 10-minute stretch. Runs: 70,65,70,65,70,71,63. 200m walk, then 200 jog between each=4 min.

.5 mile cool down.

This was not great, but pretty darn okay.