Nice 'N Even

Sunday, 3/14/10--Today I did Penn Oaks. En route: 25:20 (7:50,15:45,--) 3.3. Pace was comfortable at 7:40. On way home: 24:15. (7:20 first mile). Pace was 7:21. Nice 'n even.

Saturday, 3/13/10--Rain, rain, go away! The rain was steady and sometimes heavy today. I went to Westtown School in hopes of getting in a workout. When I got out of the van, the rain picked up and so did the wind. I decided to head to Swarthmore to see if the indoor facility was open. It was not, so I figured I'd just do my workout in the conditions Mother Nature gifted us. I warmed up and began stretching when I noticed that one of the college students was let into the field house by someone inside. Heck--I figured two could play at the game. I went to the door, flashed my alumni id, and then went inside. After a brief conversation with the would-be host, the lacrosse coach, I stretched and began my workout. I figured I'd do 5 sets of 400-1 minute break-then 150, followed by a 1200m jog-rest. The 400s were to be in 64, and the 150s were to be in 21. By the time I began, other people were beginning to trickle into the building. The workout did not begin as well as I would have liked. The first 400 was 66, and the follow-up 150 was in 22. I told myself to get my cheeks in gear, which is what I did! The next set was 64, 21. Then 63, 21. Then 63, 21. Then 61, 21. My left calf began to throb after the third set. That damned indoor track! This workout was a notch off last year's by an average of 1 second per 400.(see below). Total 6.5 miles.

Overall, this much-needed workout was a good one. My next goal, if I do this workout next weekend, is 64,20; 63,20; 62,20; 61,20; 60,20.

This same day last year I made my way to the track at Penncrest HS. It was 45 degrees. I did Sit 'n Kick Reps--5x (400m @ 65 . . . rest 1:00 . . . 150m @ 20) jog 1200m btw sets was the goal. Did: 65, 21; 63, 20; 60, 22; 63, 21; 61; 21. I rested 1:00 minute between 400s and 150s and jogged 1200m btw sets.

link

http://www.aidemsolutions.com/2009masters/800/

later on

Thursday, 3/11/10--ran 7.9 in the Borough with the usual suspects. My legs felt a bit heavy as we hit 29:40 at the 4-mile mark and later on when we ended in 59:20. We are supposed to have a string of rainy days, but I am hopeful that I can get in some good interval work. 28.3 miles thus far this week.
Plan: Friday-lift; Saturday-intervals (maybe with son); Sunday-Penn Oaks run and lift (maybe with son).


Wednesday, 3/10/10--went to Westtown to do some 300s. Warm up 1.1 mile. Got a bit of a late start and wound up doing 2 sets of 3 300s with a 2-min rest in-between each during which I walked 100 and jogged 100. I took 6 minutes between each set during which I walked 100 and jogged 600. My runs were 48,48,50;49,46,47. Cool down .75. Total for the day. 3.7

stuck

Tuesday, 3/9/10--
hip hurting.
hills.
strong start. 56,54,52,54
stopped after 4 at bottom of hill.
skipped #5
#6: 60
#7: 53
#8: 55
cool down.

5.25 total (16.75 thus far this week)

Monday, 3/8/10--3 Rustin loops--6.6
3:55
7:55
15:50 (2mi)
17:25 (loop 1; 2.2 mi)
20:10
25:00 (3mi)
32:25
33:50 (16:25--loop 2; 4.4 mi)
37:20
41:05
47:50
49:10 (15:20--loop 3; 6.6 mi)

hip hurting.

6.6 miles

Sunday, 3/7/10--Glen Mills--Mid Atlantic Champs.
not many people
good warm up
bad race
30
32(62)
1:35(33)
2:09.8/2:10.02 FAT (35)
2nd place against a younster
stuck.

2.25 miles

Saturday, 3/6/10--did 2x200 and 2x150

2.65

Friday, 3/5/10--took off

I could see the flickering armband

Today I made my way to WC Borough for a run with the group. I got there a couple of minutes late and spent the run trying to catch up with the group. I decided yesterday that I would only do the first 4.15 miles with the group and then turn off route to head back to my car...for a 5.1 mile total. The group had well over a minute (probably .25 miles) on me as I began the run. I could see the flickering armband of one of the guys a few blocks away. I came within 100 meters of them before turning off; I don't think they noticed me. I hit the 4-mile mark in 28:28 (7:07 pace) and took the last mile or so easy, getting to my car in 37:00. 5.1 Total for week (Sat-Thurs.) thus far: 25.3 miles.

Yesterday I drove to Penn Oaks and did a quick lift--3 upper body machines (3 sets) and 5 legs machines (2 sets).

Tomorrow (Friday, 3/5/10): I plan to drive to Penn Oaks to lift.
Saturday (3/6/10): lots of stretching and drills; 2x200 in :29, 2x150 in :20
Sunday (3/7/10): race day. Goal: 30/31(61),31/32(63)=2:04

The cool down felt pretty good.

Hills. Did not go as well. Legs were tired. Couldn't keep up. Ran 60 or better for each hill, though. 60,58,56,58,59,59,58,53. The cool down felt pretty good.

5.2 miles; 20.2 miles thus far this week.

Wed--drive and lift
Thurs--7.9 in town
Fri--strides and pick-ups
Sat--strides and pick-ups
Sun--meet

Simple, nothing special.

Ran close to 4 today around the neighborhood at an easy pace--33:00. Simple, nothing special. Saturday to Monday--15 miles thus far.
Sat-4.4
Sun-6.6
Mon-4.0