12/22/10--took off. tired. You're getting very sleepy.
12/21/10--8 Shiloh hills. 62,60,61,60,59,60,58,55. Very windy!
12/20/10-dropped car off and headed back 3.4 miles at 7:20 pace.
Wednesday, December 22, 2010
Sunday, December 19, 2010
There's something humbling
12/19--jogged with my wife for about 2 miles or so, then headed to Penn Oaks at 7:20 mile pace. Lifted. Ran home (4.3) in 31:20, or about 6:50 mile pace.
12/18--
I set out to do Sit 'n Kick Reps at 5x (400m @ 66 . . . rest 30-sec . . . 200m @ 30) jog 1200m btw sets. This would be the start of an affair towards 5x (400m @ 64 . . . rest :30 . . . 200m @ 28) jog 1200m btw sets. 6.8 miles, including 1 mi+ warm-up and 1 mi+ cool down.
Actual: I made my way to the Westtown track. It was about 35 degrees. I warmed up 1mile or so and stretched pretty well. My runs were 67/32, 67/32, 67/32, and 65/32. I just can't seem to hit the 30-second 200 whenever I do this workout. Feeling slower, I opted to transform my last set of 400/200 (600 meters in all) into 6 100s, which were 14,14,14,13,13,13.
I kept to about 30 seconds or so between the 400s and 200s. My 1200 jog-rest was between 8:00 and 8:45, which is a positive considering my rest for this workout this time last year was around 10 minutes or so and earlier this year 9 minutes or so. The runs were slower, but the recovery was shorter. I just hope this pays off. I did not feel particularly strong or fast during this workout. That's why I chose to do those 100s...to get some pickup going. There's something humbling about having to push myself to run a 13-second 100.
12/17--took off
12/18--
I set out to do Sit 'n Kick Reps at 5x (400m @ 66 . . . rest 30-sec . . . 200m @ 30) jog 1200m btw sets. This would be the start of an affair towards 5x (400m @ 64 . . . rest :30 . . . 200m @ 28) jog 1200m btw sets. 6.8 miles, including 1 mi+ warm-up and 1 mi+ cool down.
Actual: I made my way to the Westtown track. It was about 35 degrees. I warmed up 1mile or so and stretched pretty well. My runs were 67/32, 67/32, 67/32, and 65/32. I just can't seem to hit the 30-second 200 whenever I do this workout. Feeling slower, I opted to transform my last set of 400/200 (600 meters in all) into 6 100s, which were 14,14,14,13,13,13.
I kept to about 30 seconds or so between the 400s and 200s. My 1200 jog-rest was between 8:00 and 8:45, which is a positive considering my rest for this workout this time last year was around 10 minutes or so and earlier this year 9 minutes or so. The runs were slower, but the recovery was shorter. I just hope this pays off. I did not feel particularly strong or fast during this workout. That's why I chose to do those 100s...to get some pickup going. There's something humbling about having to push myself to run a 13-second 100.
12/17--took off
Thursday, December 16, 2010
They obliged
Thursday, 12/16/10
It was 20 degrees!
Arrived at the country club late. Once I got to the top of the slight inclinde over the first .1 mi I saw the crew...well ahead of me. I knew it would take some effort to catch up. As the first few miles unfolded, I could feel that I was inching closer to the pack, which by mile 3 looked to be separating a bit. At mile 4, I looked down and saw that I was at 27:10. Unfortunately for me, I looked down at the wrong time (as I was marking a sharp turn) and wiped out, having hit a patch of ice. I gathered myself and tried to establish my sub-7:00 pace again. I passed a few people at the 5-mile mark and then a couple more at the 6-mile mark. I caught up to the folks at the front during the 7th mile. I was tiring a bit and my hands were freezing, but the artificial warmers helped a lot. I dragged myself up the Barkley Friends hill and saw 50:45 before making the turn onto Ashbridge. I noted that this was my pr on this course by happenstance. With less than .25 to go, John suggested that he and Jen push me to a pr. They obliged. 7.9 in 54:05 (I deducted 10 seconds for the fall.) About 6:50/mile.
Wednesday, 12/15/10--3.25 miles/XC course+. Easy.
It was 20 degrees!
Arrived at the country club late. Once I got to the top of the slight inclinde over the first .1 mi I saw the crew...well ahead of me. I knew it would take some effort to catch up. As the first few miles unfolded, I could feel that I was inching closer to the pack, which by mile 3 looked to be separating a bit. At mile 4, I looked down and saw that I was at 27:10. Unfortunately for me, I looked down at the wrong time (as I was marking a sharp turn) and wiped out, having hit a patch of ice. I gathered myself and tried to establish my sub-7:00 pace again. I passed a few people at the 5-mile mark and then a couple more at the 6-mile mark. I caught up to the folks at the front during the 7th mile. I was tiring a bit and my hands were freezing, but the artificial warmers helped a lot. I dragged myself up the Barkley Friends hill and saw 50:45 before making the turn onto Ashbridge. I noted that this was my pr on this course by happenstance. With less than .25 to go, John suggested that he and Jen push me to a pr. They obliged. 7.9 in 54:05 (I deducted 10 seconds for the fall.) About 6:50/mile.
Wednesday, 12/15/10--3.25 miles/XC course+. Easy.
Tuesday, December 14, 2010
My hands were burning!
Tuesday, 12/14--hills. 20 degrees, plus 30-40 mph wind gusts. Single digits wind chill. Ouch. Sore hamstring. Warmed up 1.7 (14 min), stretched (7 min) did 8 hills on Shiloh (21 min), cooled down 1.7 (15 min). About a 1-hour workout. Runs were: 60,58,60,60,60,59,60,57. Not quite as strong as last week's hills, but this was okay given the temp and the wind.
Monday, 12/13--4.4 recovery Rustin-plus loop. 17:15/16:30-->33:15. Quite cold. Sore left hamstring.
Sunday, 12/12--first meet--Glen Mills. Got there too early (a little after 9). Should've gotten there at 9:30 or so. Did not run until about 10:45. Should've eaten a little more breakfast.Didn't sleep well. Got up at 6ish. I put down 2:10 as my seed time. That was my goal. The day was mild but rather wet from the heavy raid over the last couple of days.
"Lane 6"--first person, front line...up....There were four up on the front line. There were 5 on the back line. I got out fairly aggressively and beat everyone to the cone. I heard 31/32 at the 200. I was running relaxed. I heard 64/65 at the 400. I wanted to hold pace, so I ran a little harder on the back stretch. I heard 1:37 at the 600. I was still in the lead. On the back stretch, I felt a challenge coming on. The guy came along side me. I assumed he was going to fade, but he kicked into another gear and passed me. I went to my arms as I was going into the final turn. I then saw Dave Brown on my shoulder. With about 60 to go, he passed me. I came to a near jog during the last 5 meters; I did not run through the finish. I ran 2:11 mid FAT. Dave ran 2:10-high. The winner ran 2:10-mid.
I felt pretty good afterwards. I finished the race and began cooling down before the next heat could begin.
My splits: 31/32, 64/65(33), 1:37/1:38(33), 2:11(33). An even race. Now, I just have to drop each 200 by 1 second by early January and then a second after than by early February and then a half-second after that by early March. Ambitious, I know.
Saturday, 12/11--warmed up 1.25 mi, stretched, did 110 strides on the practice football field at 800 race pace (15s/16s), cooled down .75 mi.
Monday, 12/13--4.4 recovery Rustin-plus loop. 17:15/16:30-->33:15. Quite cold. Sore left hamstring.
Sunday, 12/12--first meet--Glen Mills. Got there too early (a little after 9). Should've gotten there at 9:30 or so. Did not run until about 10:45. Should've eaten a little more breakfast.Didn't sleep well. Got up at 6ish. I put down 2:10 as my seed time. That was my goal. The day was mild but rather wet from the heavy raid over the last couple of days.
"Lane 6"--first person, front line...up....There were four up on the front line. There were 5 on the back line. I got out fairly aggressively and beat everyone to the cone. I heard 31/32 at the 200. I was running relaxed. I heard 64/65 at the 400. I wanted to hold pace, so I ran a little harder on the back stretch. I heard 1:37 at the 600. I was still in the lead. On the back stretch, I felt a challenge coming on. The guy came along side me. I assumed he was going to fade, but he kicked into another gear and passed me. I went to my arms as I was going into the final turn. I then saw Dave Brown on my shoulder. With about 60 to go, he passed me. I came to a near jog during the last 5 meters; I did not run through the finish. I ran 2:11 mid FAT. Dave ran 2:10-high. The winner ran 2:10-mid.
I felt pretty good afterwards. I finished the race and began cooling down before the next heat could begin.
My splits: 31/32, 64/65(33), 1:37/1:38(33), 2:11(33). An even race. Now, I just have to drop each 200 by 1 second by early January and then a second after than by early February and then a half-second after that by early March. Ambitious, I know.
Saturday, 12/11--warmed up 1.25 mi, stretched, did 110 strides on the practice football field at 800 race pace (15s/16s), cooled down .75 mi.
Saturday, December 11, 2010
Blah, Blah, Blah.
Saturday, 12/11/10--today I plan to warm up, stretch well, and do some 150s in preparation for tomorrow's meet.
Friday, 12/10/10--same as Wednesday. 25:00. Blah, Blah, Blah.
Thursday, 12/9/10--7.9 WC Country, usual Thursday run. 28:20/56:30 (28:10)
Wednesday, 12/8/10--3.25--the XC course-plus a little. Easy 25:15.
Friday, 12/10/10--same as Wednesday. 25:00. Blah, Blah, Blah.
Thursday, 12/9/10--7.9 WC Country, usual Thursday run. 28:20/56:30 (28:10)
Wednesday, 12/8/10--3.25--the XC course-plus a little. Easy 25:15.
Tuesday, December 7, 2010
Beginning of hills
Tuesday, December 7, 2010: 30 degrees and windy. Like this time last year, I decided to try my luck at some hills. Warmed up 1.7 in about 14 minutes. Stretched for about 5 minutes. Jogged down to Street Road and began my hills. The hill is .185 mi (or about 300 m). Ran up; jogged down. Wound up doing 8 (compared to 6 last year, each about 1 minute). My runs were: 61,60,60,59,59,59,58,55. Took exactly 20 minutes. This felt pretty good. I wasn't straining! Cooled down 1.7 miles in about 15 minutes.
Total: about 6.3-6.4 miles.
Total: about 6.3-6.4 miles.
Sunday, December 5, 2010
Now let's see.
It has been a week since I've posted. Wow! Now let's see.
12/5/10--Sunday. Penn Oaks run. 4.5 miles there--32:50; en route home--31:35.
12/4/10--Saturday. I was supposed to do 2 sets of negative split intervals of 300, 500, and 400 with 100 walk/100 jog (2:15) in-between repeats and 1200 jog in-between sets.
300 (33/15=:48); 500 (68/15=1:23); 400 (51/15=:66). I really thought I could handle this workout, so I was a little disappointed. My runs were: 31/15 (46), 69/17 (1:26), stopped at the 300 mark; (33/15=48), 500 (68/16=1:24), 400 (51/15=:66). 4.5miles
12/3/10--Friday. Took off
12/2/10--Thursday. 7.9 miles. 27:55/56:50.
12/1/10--Wednesday. 4.4 miles
11/30/10--Tuesday. 400-200 jog--200--400 jog (5 sets). 80,38; 75,37; 72,36; 71,35; 70,35. 6 miles.
12/5/10--Sunday. Penn Oaks run. 4.5 miles there--32:50; en route home--31:35.
12/4/10--Saturday. I was supposed to do 2 sets of negative split intervals of 300, 500, and 400 with 100 walk/100 jog (2:15) in-between repeats and 1200 jog in-between sets.
300 (33/15=:48); 500 (68/15=1:23); 400 (51/15=:66). I really thought I could handle this workout, so I was a little disappointed. My runs were: 31/15 (46), 69/17 (1:26), stopped at the 300 mark; (33/15=48), 500 (68/16=1:24), 400 (51/15=:66). 4.5miles
12/3/10--Friday. Took off
12/2/10--Thursday. 7.9 miles. 27:55/56:50.
12/1/10--Wednesday. 4.4 miles
11/30/10--Tuesday. 400-200 jog--200--400 jog (5 sets). 80,38; 75,37; 72,36; 71,35; 70,35. 6 miles.
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