Back home

Tuesday, 7/20-tired legs. 6.6 in 49:10.

Monday, 7/19-4.4 mi recovery run.

Sunday, 7/18-4) Pick-up reps: 8 x 400m @ 70 w/3-min Int and #s 2,5,8 @ 65.
69,67,69,69,65,71,69,64. This workout was rather tough for me. Not a good sign. Total: 4 miles

The week at Disney

Despite being at Disney from 7/10-7/17, I managed to get in a few morning runs, several with my son, for a total of about 38 miles or so. I took advantage of the flat Florida landscape, although the humidity took advantage of me.

Saturday-7/17-took off
Friday-7/16-5.25 recovery run
Thursday-7/15-(6).75 repeats (w/3 min break) on a paved trail with my son: 5:10, 5:05, 4:55, 4:55, 4:50, 4:45. Total--about 6.3 mi.
Wednesday-7/14-a hard, solo 6.6 in 42:50
Tuesday-7/13-6.6 with my son
Monday-7/12-6.75 with my son
Sunday-7/11-6.75 with my son

Disney, the happiest place on Earth

I took off yesterday.

Today I figured I'd try an interval workout. I usually don't like doing interval workouts early in the morning since my legs feel asleep and I feel weaker due to my insufficient energy level and an empty stomach. I feel especially vulnerable when I ask my body to do anything beyond 200 meters at 6 AM under these conditions. Anyway, I wanted to give it a shot since I took off yesterday and will not run tomorrow (My family and I have a 6 AM flight to Florida--Disney--tomorrow morning, which means we need to be up and out early to get to the airport by 4ish). I decided to do 400s and 200s. They were nothing to write home about, especially the first sets, but I am glad I did them since I am thinking about entering the 800 at Keystone Games, which are in a couple of weeks.

mile warm up
Set 1
400-67
600 jog rest
200-33
400 jog rest

Set 2
400-67
600 jog rest
200-33
400 jog rest

Set 3
400-66
600 jog rest
200-31
400 jog rest

Set 4
400-65
600 jog rest
200-30
400 jog rest

Set 5
400-64
600 jog rest
200-30
400 jog rest

1200 cool down

6.75 miles

Admittedly, I should have runs sets 1-3 like I ran sets 4 and 5. I hope to be able to do some base work (40-45 miles) in Florida. I really should install a long run (10-12 miles) and/or a fartlek.

Saturday-7/10--off
Sunday-6 (45 min)
Monday-7 (52)
Tuesday-8 (60)
Wednesday-6 (45)
Thursday-7 (52)
Friday-8 (60)
Saturday--7/17-off

As my wife has said, anything is possible at Disney, the happiest place on Earth.

Henderson out and back.

Henderson out and back recovery run-->7.8 miles, 58:30. It was a humid 84 degrees, and I felt pretty sluggish. I may take off tomorrow.

What a concept! Anti-head case.

Today I was determined to make it through the workout, even if it wasn't the strongest pace in the world. I decided I was sick of being a head case! The workout was 3x1 mile with a 200 meter jog rest. I let the today's top group go before me, and I ran by myself. First mile: 1:35, 3:07,--, 6:20. Second mile: 1:31, 3:04, --, 6:10. I felt the top two guys within meters of me when I began my third mile. I decided to let them push me. My first lap was in 1:27. I was 2:52 at the 800. I let them pass me on the third lap (their fourth). I wound up running 5:45. I made it through the workout, even if I did so in a pedestrian manner. The good thing is that I was able to handle the short recovery. I didn't stop running. What a concept! Anti-head case. 5.2 miles

Circuitous route

Today I wound up taking a circuitous route of 4.5 miles to Penn Oaks. This took 34:00, or about 7:33 pace. I lifted a bit and then took the same route back home. This took 33:00, or about 7:20 pace. Despite the fact that I ran at 9:15 AM, boy was it blazin'. 9.0 miles.

It's been another week...

Sunday, 7/4--failed attempt at a 5K. Stopped at 1.6 mile mark in 9:00. Didn't have a good warm up. Got to the race late. Mental problem. Altogether-4.5 miles.

Saturday, 7/3--6.5 miles in Phila. up Walnut and then along Schuylkill River

It's been another week since I've written. Let's do a week in review. 44.3 miles
Friday, 7/2--5.5 miles in Phila. up Walnut and then along Schuylkill River

Thursday, 7/1--7.9 miles, then 2.2 miles with wife. 10.1 miles

Wednesday, 6/30--6.6 miles

Tuesday, 6/29--4.5 miles. Dropped off my car. Ran to gym from dealership to lift, then ran home. Had planned to do a 5K. Jogged around 1 mile, then decided Nah.

Monday, 6/28--7.8 miles

--------------------------
Sunday, 6/27--on track. 2x800 in 2:30 with 6 min, 1 lap walk rest. 2x600 in 1:45 with 6 min, 1 lap rest. 2x400 in 65 with 6 min, 1 lap rest. 4.25 miles

Saturday, 6/26--Henderson out and back-->7.8 miles