Let's go back...and spring forward

Thursday, 9/16--I did it! I decided I would join my Thursday crew in town, not by driving to our meeting place to do our customary 8 miles, but by running there. I ran to our meeting place from home, did half of the 8 mile route, then ran back home. My grand total: about 12.55 miles (a record for me; my farthest had been 10 or 11) in 91:30. It felt good and to think I was crazy enough to do this 5 AM. I will try these for the next few weeks. I want to avoid injury, though.

UPDATE: 9/27--As it turns out, the 12.55 miles was actually 12.2 miles! The pace 7:30/mile. Oh well. It was too good to be true.

Wednesday, 9/15--alas, a day off. Mom's birthday.

Tuesday, 9/14--met up with the massive crew at Henderson for 3 x 1 mile with a 200 jog in-between. My runs were 5:56, 5:38, and 5:31. I eased into the workout, but need to make the first run a bit faster. Ideally, a next time I'll go 5:45, 5:35, 5:25. The good thing is that I felt refreshed afterwards, which is how you should feel after such a workout. Crazy to think that Scott Burns ran his last one in 5:21 and Joe Breslin ran his in 5:26. Joe is 50! Wow! I guess that makes me a slacker.


My 5K last week was a sign that I am rounding into shape, but it's also a sign that I need work...mentally.

My plan was to run 3:30/1K. My fitness level indicated that this was in reach. I wanted to run in the neighborhood of 17:30, but I ran 17:45, mostly because of mental errors. I ran the first mile in sub-5:30, but then my back started bothering me, and then the demons smelled blood. Together there was disaster on the horizon. I hit the halfway mark at about 8:30 or so. I talked myself out of stopping at the 2-mile mark. I felt myself losing ground and, along with it, confidence. A few runners breezed by me. I then said to myself that I wanted to finish, that I needed to finish. I then hung on to the guy who had been hitched to me most of the race. He dropped me with about a half mile to go. Then a woman and I went stride for stride for about a quarter mile, until I decided I wanted the win over her. With less than 200 meters to go, I outkicked her.

full report later

Monday, 9/13--easy 3.8 in 28:30.

Sunday, 9/12--fartlek. 5 min/.6 mile warm up; 31:30 coverage of 4.6+ miles; 5 mile/.6 cool down. 5.8 miles

Saturday, 9/11--recovery run of 5.1 miles.

Friday, 9/10--Teri's Run. 17:45 (full report later)

not much here

Thursday, 9/9--mile and stretch. Not much here.

Tomorrow: Teri's Run in D'town. Goal: break 18:00.
Ideal: 3:30/K
3:30
7:00
10:30
14:00
17:30

Other: 3:35/K
3:35
7:10
10:45
14:20
17:55

Other: avg of 3:35/K

3:25
7:00
10:40
14:15
17:55


Wednesday, 9/8--easy 3.8 mile run--29:00.

come out

Today at Henderson we did 5x1000 with a 200 meter jog-rest after each. I was pleased to see that my buddy Justin decided to join us--his first time out with the crew. He joined group 1. He learned that the recovery between the runs is swift, sometimes too swift for my blood. On this day, however, I hung in there. In fact, I felt tired but refreshed, not dead, afterwards. That's a good sign. Our runs were 3:47, 3:38, 3:30 (?), 3:28, 3:23. The last time the Henderson crew had this workout was 8/17/10, but on that early morning we did a swift 6 1000s: 3:36, 3:40, 3:32, 3:29, 3:29, 3:30. I have to imagine that I can run this pace for the 5K.

Overall I felt good about the workout, and my body feels pretty good too. I hope Justin continues to come out.

Historical perspective--On March 31, 2009, the Henderson crew did 5x1000, beginning at 3:45 and working our way down. We had 400 meter jog/rest, not 200 like today's. Times were 3:46; 3:45; 3:34; 3:33; 3:32.

Monday, 9/6/10--easy 4.4 (17:45--1st 2.2; 16:15--2nd 2.2)--34:00, followed by stretching.

A refreshing workout.

9/5/10

Today, I decided to do a fartlek, much like the ones I've been doing. I began with a 5 min/.6 mi warm up, heading towards the start of the Rustin xc course. I did my standard 15-30-45-60 sec with an equal amount of jog in-between. I kept this pattern for 4.65 miles, covering the distance in 32 minutes (or was it 31:00?). I figure my runs were at 6 min pace and my jogs were at 8 min pace. I cooled down .6, for a total of 5.85 miles. I felt pretty good considering yesterday's workout of 9.1 miles.

9/4/10--Cooler, 70ish, a little windy.

Got together with Justin at 8ish for a ladder. This workout puts me at 41.2 miles for the week, Sun 8/29 to Sat 9/4.

We jogged to Westtown School (2.25), stretched, and then began our workout:

400--37s/200 for 74s
800--41s/200 for 2:44
1000--43s/200 for 3:35
1600--45s/200 for 6:00
600--39s/200 for 1:57
400--37s/200 for 74s
200--35s

We hit the times dead on for the most part. I think we ran 75 for the first 400, 2:45 for the 800, 3:36 for the 1000, 5:59 for the mile, and 34 for the 200. Jogged 400 after each repeat.

A refreshing workout.

Cooled down with jog back to my house: 2.25.

2.25 warm up +3.1 in interval + 1.5 in-between repeats + 2.25 cool down = 9.1 miles

Got there late today.

Got there late today.

7.9 mile route in 57:55

Easy run

About 75 degrees. Did easy run of 4.4 miles this morning.

4:05/8:05/15:52/17:25 (loop 1 17:25)--7:55 pace
20:55/24:45/32:10/33:40 (loop 2 16:15)--7:23 pace

avg: 7:39 pace