3/17--went to Westtown School to do some pick-up reps: 8x 400m @ 70 w/2:45 (200m walk) interval and #s 2,5,8 @ 63. The weather was a balmy 63 degrees. I thought the coincidental 63 degrees was a sign that my workout would ring with the same number, at least on the 2nd, 5th and 8th 400s. Boy was I wrong. After the first 400 in a sluggish 71 sec, I knew I had a long workout ahead of me. The 2nd 400 was in 65-flat.
#3--71
#4--70
#5--stopped 40 seconds into it...with a little less than 150m to go; I was on 63 second pace. I felt like an idiotic turd, a whimp for stopping. I took only 2 minutes rest, walking 150m, and went right into #6
#6--70
#7--70
#8--63, but barely! FINALLY
I cooled down a bit, picked up Bria and returned to the track to work with her on some sprinting. My "part 2" consisted of a warm-up of 800, light stretching, a few sprint drills, a 16-second 100 (with Bria), and an 800m cool down.
3/16--Ran 4.5M in 35:00. Took it easy with my heavy legs.
3/15--Like last Thurs,I ran 100s at 6 AM. This time I had time for only 12. The idea was to run 3 in 15s, 3 in 14s, 3 in 13s, and 3 in 12. Hit most of the times, but didn't feel that sharp. Was especially disappointed with the 13.1, 13.0, and 12.8I ran for the 100s that were supposed to be in the 12-sec range.
Saturday, March 17, 2012
Wednesday, March 14, 2012
largely modified
Wednesday, 3/14--took day off; too much work to do.
Tuesday, 3/13--transition workout #2 in the Borough. Arrived late. 60 seconds to strethc. Began with half-mile loop around block (had some hills)--2:49; 1 min rest followed by 4 long hills (spent the first hill trying to stretch); 1 min rest, followed by half mile again--2:50.
Monday, 3/12--4.4M in 33:00--Rustin loop 1--17:15; loop 2--15:45.
Sunday, 3/11--did a largely modified version of Russian intervals.
Russian intervals usually consist of 5x (3x300m @ 48 w/jog 100m at 30-sec) Jog 800m between sets. I planned for 5x (2x300m @ 48 w/jog 100m at 60-sec) Jog 900m between sets. My runs were 47,49; 48,48; 48,48; 48,48; 47,47. I was generally pleased, but I wish I had someone to run with me so that I can did lower in the 40s, add more 300s, or cut down the break some.
Tuesday, 3/13--transition workout #2 in the Borough. Arrived late. 60 seconds to strethc. Began with half-mile loop around block (had some hills)--2:49; 1 min rest followed by 4 long hills (spent the first hill trying to stretch); 1 min rest, followed by half mile again--2:50.
Monday, 3/12--4.4M in 33:00--Rustin loop 1--17:15; loop 2--15:45.
Sunday, 3/11--did a largely modified version of Russian intervals.
Russian intervals usually consist of 5x (3x300m @ 48 w/jog 100m at 30-sec) Jog 800m between sets. I planned for 5x (2x300m @ 48 w/jog 100m at 60-sec) Jog 900m between sets. My runs were 47,49; 48,48; 48,48; 48,48; 47,47. I was generally pleased, but I wish I had someone to run with me so that I can did lower in the 40s, add more 300s, or cut down the break some.
Saturday, March 10, 2012
Hit all the times, but
Saturday, 3/10--ran from WC Tire & Service Co to the Y in 18:40 (2.6M), lifted, then ran back to pick up my car.
Friday--took the day off.
Thurs, 3/8--ran 14 100s at 6 AM. The idea was to run 4 in 15s, 4 in 14s, 4 in 13s, and 2 in 12. Hit all the times, but was disappointed with the 12.9 and 12.8 I ran for the 12-sec ones.
Friday--took the day off.
Thurs, 3/8--ran 14 100s at 6 AM. The idea was to run 4 in 15s, 4 in 14s, 4 in 13s, and 2 in 12. Hit all the times, but was disappointed with the 12.9 and 12.8 I ran for the 12-sec ones.
Wednesday, March 7, 2012
Flat effort
Wednesday, 3/7--4.4M--2 Rustin loops: 16:30 loop 1, 15:10 loop 2= 31:40 total.
Tuesday, 3/6--hill transition workout. 6 hills, followed by half-mile loop. 11 minutes and change for 6 hills and 2:59 for the half. Fell off pace after 3 hills. Flat effort. Cooled down 1.5M or so.
Monday, 3/5--lifted at the Y.
Tuesday, 3/6--hill transition workout. 6 hills, followed by half-mile loop. 11 minutes and change for 6 hills and 2:59 for the half. Fell off pace after 3 hills. Flat effort. Cooled down 1.5M or so.
Monday, 3/5--lifted at the Y.
Sunday, March 4, 2012
Old reliable
Sunday, 3/4--did 1.6 with Bosley, the pooch. Then, I turned around and did another 3.25 in 24:25, a recovery run.
Saturday, 3/3--went to Westtown School's track to do the old reliable Sit 'n Kick workout, modified with the substitution of the 200 for the 150. Workout: 400m, 1min rest, 150m, 1200 meter jog (5 sets).
Goal: 400m in 64 sec, 150m in 22 sec
Set 1: 65, 24
Set 2: 64, 22
Set 3: 64, 23
Set 4: 64, 20
Set 5: 63, 21
This compares favorably to the workout a couple of weeks ago.
Set 1: 65, 23
Set 2: 65, 24
Set 3: 65, 22
Set 4: 64, 22
Set 5: 63, 21
Friday, 3/2--went to the Y to lift.
Saturday, 3/3--went to Westtown School's track to do the old reliable Sit 'n Kick workout, modified with the substitution of the 200 for the 150. Workout: 400m, 1min rest, 150m, 1200 meter jog (5 sets).
Goal: 400m in 64 sec, 150m in 22 sec
Set 1: 65, 24
Set 2: 64, 22
Set 3: 64, 23
Set 4: 64, 20
Set 5: 63, 21
This compares favorably to the workout a couple of weeks ago.
Set 1: 65, 23
Set 2: 65, 24
Set 3: 65, 22
Set 4: 64, 22
Set 5: 63, 21
Friday, 3/2--went to the Y to lift.
Thursday, March 1, 2012
in 41 and change
Thursday--went to Westtown School this morning. Running late. Managed to get in 6 200s plus 2 100s. I aimed for 31 for the first 3 and 29 for the second 3. My runs were 31,32,31; 29,29,29. My 100s were in the 13-second range.
Wednesday--5.55 in 41:41.
Tuesday--hills in the Borough. Stood strong for first few, then trailed off. Was on pace to crack 16:00, but last 2-3 felt awful. 16:17.
Monday--simple 5.7M in 41 and change.
Wednesday--5.55 in 41:41.
Tuesday--hills in the Borough. Stood strong for first few, then trailed off. Was on pace to crack 16:00, but last 2-3 felt awful. 16:17.
Monday--simple 5.7M in 41 and change.
Sunday, February 26, 2012
I am ready to crack 2:05
Sunday, 2/26--
Widener U. I decided to make my way to Chester, PA to take a shot at the 800m, a 5-lapper on Widener's track. I got there at 9:45, early enough to have a good warm-up and stretch. I wouldn't run until a little over an hour later.
I had decided well in advance of the meet that I would try to stick to 25 seconds per lap, which would take me to 2:05. Wishful thinking on this track, I know. It's nice to wish, though. Given that I was seeded first with a mark of 2:10, I knew that 2:05 would likely be out of reach.
When the gun went off, I shot out and established presence. I wore my watch so that I could try to monitor my pace. I saw :24 at lap 1, :49 at lap 2--:25, 1:15 at lap 3--:26. (I heard about "63 at the quarter.) I did not catch my time at lap 4, but I knew I had slowed down. That didn't matter, as I felt smooth...the whole way. I ran the last lap with a bit of relaxed confidence, as I ended in 2:10, from what Cherly Bellaire told me. I had won by 10 seconds, I think.
I broke into a jog and cooled down. I was pleased. I think I could have gone 2:07-2:08 on a better track today...even if I were 10 seconds in the lead. That said, I am ready to crack 2:05. I have some work to do, though, between now and the Mid-Atlantic Championships.
Widener U. I decided to make my way to Chester, PA to take a shot at the 800m, a 5-lapper on Widener's track. I got there at 9:45, early enough to have a good warm-up and stretch. I wouldn't run until a little over an hour later.
I had decided well in advance of the meet that I would try to stick to 25 seconds per lap, which would take me to 2:05. Wishful thinking on this track, I know. It's nice to wish, though. Given that I was seeded first with a mark of 2:10, I knew that 2:05 would likely be out of reach.
When the gun went off, I shot out and established presence. I wore my watch so that I could try to monitor my pace. I saw :24 at lap 1, :49 at lap 2--:25, 1:15 at lap 3--:26. (I heard about "63 at the quarter.) I did not catch my time at lap 4, but I knew I had slowed down. That didn't matter, as I felt smooth...the whole way. I ran the last lap with a bit of relaxed confidence, as I ended in 2:10, from what Cherly Bellaire told me. I had won by 10 seconds, I think.
I broke into a jog and cooled down. I was pleased. I think I could have gone 2:07-2:08 on a better track today...even if I were 10 seconds in the lead. That said, I am ready to crack 2:05. I have some work to do, though, between now and the Mid-Atlantic Championships.
Subscribe to:
Posts (Atom)