Mon--8/13. Running and lifting at YMCA: 6:59 16-laps-to-the-mile track, lift, 6:53 treadmill, lift, 6:30 track. Dropped off car 2.75M run home. 19:30.
Sun--Runner's Pentathlon--After I cleaned up the crappy mess our dog made this morning (I did hear him squeeling at 3AM), I headed to Germantown Academy for the Runner's Pentathlon. I got there at about 7:20 or so, knowing that it started at 8. As it turned out, the heats were such that I had plenty of time to warm up. The first event was the 3000. Team competitors would go in the first heat, followed by individual competitors. Nick took the first heat in about 9:06! Kevin, Phil, Chuck, Craig, Bruce, and our newcomer, a Duke grad, et al. were in my heat. My goal was to run 80s per lap. Fat chance. I started out okay, but fell way off pace by the mile mark. 78, 2:39, 4:03, 5:30, 6:58, 8:23, 9:53, 10:35. Kevin was ahead of me, and Phil was even farther ahead. And Chuck passed me with two laps to go. I was supposed to run close to 10:00. Not a great start at 70-something points. I had to keep myself motivated after this mess. I found myself in 15th place.
It was time for the 200; my heat was "laned" up 30 minutes after the 3000. I was in lane 3; Kevin, Phil and Duke-guy were in lanes 6, 5, and 4. I was happy to borrow starting blocks from some kind fellow. The ones provided through GA was just awful. The gun went off. I caught the guys on the stagger and had a commanding lead coming into the straightaway. I could feel Duke guy surging back. He caught me in the last 10 meters, which is when I started to lean. I got him, 25.41 to 25.42. Not a great time, but I knew the points would be better than they were in the 3K.
Time for the 1500. Argghh. My goal was to run 75s per lap. I couldn't even manage that. Shame on me! I think I hit 74, 2:32, 3:50, 4:51. I was supposed to run 4:40. Fewer points than expected. High 70s.
And then the 100 reared its head. I was happy to use the good, heaving starting blocks again. After some technical difficulties, we were able to commence. My 100 heat composition was the same as the 200. I was in lane 3 again. My start was sluggish, but the reat of the race felt smooth. I accidentally kept my head down for most of the race, sort of just looking at my shadow. "Stop marveling, Dinkins!' I lifted my head (and my knees) with 25m to go and i was home...in 12.84. Again, not great, but points are points afterall.
Finally, the 400 awaited me. I was in lane 4, with Craig and Phil in lanes 2 and 3 and another two guys on my outside. I figured Phil would catch me at the 200 and that I would just hang on and sling-shot off the last turn and into the straightaway. And that's exactly what happened. He caught me just before the 200. I kept pace with him as we bent around the turn, the 3rd 100. Coming out of the turn, I just lifted and I was home free in 56.02. Yuck, a far cry from my season's best of 53.71.
And there--I had done it--the Runner's Pent. I earned 4th place behind lorraine Jasper, Chuck Shields, and Duke grad guy. Duncan was 5th. $75 in my pocket. What is that, $1.25 for every meter raced? And what did I do with the $, you say? Allowance across the board: son, daughter, wife, dog, cat! I'm a giving runner.
Bruce lied. He told me I'd win. I guess he must've assumed I had more gas than I did.
Fri and Sat--8/10 and 8/11--took off. Whew!
Thurs--8/9--Went to meet up with the crew after quite a hiatus. The run was the usual 7.9M through town with pick-ups of 1 minute on/1 minute off beginning at Rosedale (tennis courts). The pick-ups were a bit challenging, and I fell behind after the 5th one. I wa conserving energy, thinking that we were doing 12. As it turned out, only 10 were on the docket. Perhaps that is why I didn't feel as dead over the last 2-3 miles. The guys came to a near stop after the pick-ups. I wanted to push the pace slightly, but the sense was that a more pedestrian place was in order. When all was said and done, we finished in about 58:30.
Tuesday, August 14, 2012
Wednesday, August 8, 2012
at least complete the workout
8-8-12--Went to the YMCA at 5:45. Alternated between lifting and doing miles on the track and treadmill.
8-7-12--Went to WC Henderson HS for the 5:55 AM workout: 5-6 x 1200 w/ 200 jog in-between.
(6 1200s were for the marathoners!)
Run 1--4:33 (45 sec/200; 18:30 5K pace.)
Run 2--4:33
Run 3--4:33
Run 4--4:33
Run 5--4:25 (43+ sec/200; 18:10 5K pace)
Even though I started with them, I felt like I was not prepared to stay with the guys in the top group. I have to get these 1200s down by 15-20 seconds and soon. At least this workout give me slight confidence that I can at least complete the workout.
8-7-12--Went to WC Henderson HS for the 5:55 AM workout: 5-6 x 1200 w/ 200 jog in-between.
(6 1200s were for the marathoners!)
Run 1--4:33 (45 sec/200; 18:30 5K pace.)
Run 2--4:33
Run 3--4:33
Run 4--4:33
Run 5--4:25 (43+ sec/200; 18:10 5K pace)
Even though I started with them, I felt like I was not prepared to stay with the guys in the top group. I have to get these 1200s down by 15-20 seconds and soon. At least this workout give me slight confidence that I can at least complete the workout.
Monday, August 6, 2012
So weakening was the heat and humidity
8-6-12
I was supposed to go to the Y this morning to lift, but I was running late. So, I decided not to go and to use a few minutes to check email and to write an entry.
8-5-12
On tap for Justin, DJ and me was a ten miler. We'd do the first part of the 11.4/11.5M run and then turn right onto Shiloh instead of doing the loop a second time. We'd take Shiloh to the path again, and after .6M begin Rustin's XC course. We'd do the course 2 full times (3.15M or so) and well into the third loop around the course we'd peel off and finish at my house for an even 10M. The 11:00 heat and humdity proved to be too much for us, especially DJ, who began to wilt during the 4th mile. So weakening was the heat and humidity, even at 7:30 pace, that we stopped at the 5.7M mark (my house) and took a breather. After 6-7 minutes' rest and refuel (Powerade) and that amount of time to help my wife with the groceries after she pulled into the driveway, we began the rest of the course. Going at a pedestrian pace (8:30), we managed to drag ourselves over the hills of the rather bucolic course that is conveniently adjacent to my house. Overall, this was not the prettiest, most refreshing run in the world but it was a run nonetheless.
I was supposed to go to the Y this morning to lift, but I was running late. So, I decided not to go and to use a few minutes to check email and to write an entry.
8-5-12
On tap for Justin, DJ and me was a ten miler. We'd do the first part of the 11.4/11.5M run and then turn right onto Shiloh instead of doing the loop a second time. We'd take Shiloh to the path again, and after .6M begin Rustin's XC course. We'd do the course 2 full times (3.15M or so) and well into the third loop around the course we'd peel off and finish at my house for an even 10M. The 11:00 heat and humdity proved to be too much for us, especially DJ, who began to wilt during the 4th mile. So weakening was the heat and humidity, even at 7:30 pace, that we stopped at the 5.7M mark (my house) and took a breather. After 6-7 minutes' rest and refuel (Powerade) and that amount of time to help my wife with the groceries after she pulled into the driveway, we began the rest of the course. Going at a pedestrian pace (8:30), we managed to drag ourselves over the hills of the rather bucolic course that is conveniently adjacent to my house. Overall, this was not the prettiest, most refreshing run in the world but it was a run nonetheless.
Sunday, August 5, 2012
Warm and humid. Yuck
8/4/12--At 8:15, DJ and I made our way to Westtown School's track for 8x400 at a 5K minus 15 sec pace. This meant 80 seconds. The rest would be 1:30 during a 200m jog. (We took 1:45 between 400s 1 and 2 and 7 and 8, though.) Otherwise we were strictly business. 81,80,80,80,80,80,79,78. After the first two, DJ was on average 1 sec behind for #s 3-5. He was then an average of 2 seconds behind on #s 6 and 7. He ran 78 on #8. Warm and humid. Yuck. Overall, we're on our way to getting into 5K shape.
8/3/12--took off
8/2/12--Too much going on with family. Crisis. Decided not to run at the Phoenixville meet once I got home. Instead I did a 6.6M run with DJ. 46:43.
8/1/12--took off, on account of my plan to run at the meet at Phoenixville High School on Thursday.
8/3/12--took off
8/2/12--Too much going on with family. Crisis. Decided not to run at the Phoenixville meet once I got home. Instead I did a 6.6M run with DJ. 46:43.
8/1/12--took off, on account of my plan to run at the meet at Phoenixville High School on Thursday.
Tuesday, July 31, 2012
I then quit while I was (a) behind
7-31-12--
Went to Westtown's track at just before 6AM in hopes of squeezing in a short workout. I had too much on my mind, though, to make a huge go of it. I had hopes of running 3 200s, 3 150s and 3 100s. On account of being late due to an unexpected 5:40 phone call, I started late and was unable to do the 100s. My thought was to stride the 200s (30 sec), run the 150s (22 seconds) and sprint the 100s (sub 13 seconds). Boy did I stink up the track this morning. So slow was I that I can hardly bare to write that I ran 32, 34, then 31. My 150s were 22,22, and 21. I then quit while I was (a) behind. The pop that was there earlier this spring had become a dud. I still plan to give Thursday meet at Phoenixville, which I just learned about yesterday, a fair shot.
Went to Westtown's track at just before 6AM in hopes of squeezing in a short workout. I had too much on my mind, though, to make a huge go of it. I had hopes of running 3 200s, 3 150s and 3 100s. On account of being late due to an unexpected 5:40 phone call, I started late and was unable to do the 100s. My thought was to stride the 200s (30 sec), run the 150s (22 seconds) and sprint the 100s (sub 13 seconds). Boy did I stink up the track this morning. So slow was I that I can hardly bare to write that I ran 32, 34, then 31. My 150s were 22,22, and 21. I then quit while I was (a) behind. The pop that was there earlier this spring had become a dud. I still plan to give Thursday meet at Phoenixville, which I just learned about yesterday, a fair shot.
Monday, July 30, 2012
Major swamp feet! Plantar is sore!
7-30-12--
Easy loop on the Rustin XC course. Major swamp feet! Plantar is sore!
7-29-12--
DJ and I did a 10-mile long run from our house through town, ending at the YMCA. It was warm and humid, but the weather could've been worse.
The first mile was characteristically slow (7:55), as the middle third of of it is straight uphill (Shiloh Rd). (The other segments of the run that have noticeable hills include miles 2, 6, and 9. Other than than, the run is pretty flat.) We were more comfortable by the time we reached mile 2 in 15:35 and mile 3 in 23:00. We then settled into a pace of about 7:10 for the next 6 miles; the tenth mile was in about 6:45. We reached the Y in 72:45.
Directions--Westtown thru WC Boro to Y: Plumly to right on Shiloh to left on Oakbourne to right on hummingbird to left on little Shiloh to rights on five Points to left on Westtown to left on Union to right on S. Bolmar to left on Market to left on S. New to right on S. Miner to left on S. Brandywine to left on W. Nields to right on S. New to left on W. Rosedale to right on S. Franklin to left on Lacey to right on S. Matlack to right on E. Chestnut to right on Montgomery to right on Lincoln to left on Garfield to right on Lincoln to left on Old Fern Hill to right on Fern Hill to left on Paoli Pike to left on Airport Rd to right into entrance and stop at stop sign/sidewalk.
Easy loop on the Rustin XC course. Major swamp feet! Plantar is sore!
7-29-12--
DJ and I did a 10-mile long run from our house through town, ending at the YMCA. It was warm and humid, but the weather could've been worse.
The first mile was characteristically slow (7:55), as the middle third of of it is straight uphill (Shiloh Rd). (The other segments of the run that have noticeable hills include miles 2, 6, and 9. Other than than, the run is pretty flat.) We were more comfortable by the time we reached mile 2 in 15:35 and mile 3 in 23:00. We then settled into a pace of about 7:10 for the next 6 miles; the tenth mile was in about 6:45. We reached the Y in 72:45.
Directions--Westtown thru WC Boro to Y: Plumly to right on Shiloh to left on Oakbourne to right on hummingbird to left on little Shiloh to rights on five Points to left on Westtown to left on Union to right on S. Bolmar to left on Market to left on S. New to right on S. Miner to left on S. Brandywine to left on W. Nields to right on S. New to left on W. Rosedale to right on S. Franklin to left on Lacey to right on S. Matlack to right on E. Chestnut to right on Montgomery to right on Lincoln to left on Garfield to right on Lincoln to left on Old Fern Hill to right on Fern Hill to left on Paoli Pike to left on Airport Rd to right into entrance and stop at stop sign/sidewalk.
Saturday, July 28, 2012
a 2:00 rest would prove too much
7-28-12
DJ and I met up with my bud Justin at Downingtown East at 8:30 to do 6x800 in 5K pace with a 2:00/200m jog in-between. Our goal pace was 2:43...based on a 17:00 5K.
800 #1: 2:42 (DJ and Justin ran about 2:44)
800 #2: 2:42 (DJ--2:48)
800 #3: 2:43 (DJ--2:49)
After the third one, we decided to extend the rest to 400/4:00. With the heat and humidity, a 2:00 rest would prove too much.
800 #4: 2:43 (DJ--2:50)
800 #5: 2:42 (DJ--2:51)
800 #6: 2:35 (DJ--2:55)
Overall, the workout went pretty well. I'd like to do the workout with just a 200m rest (or a rest of 2 minutes, 43 seconds). Or I'd take the 4:00 rest if I run an entire workout of sub 2:35s.
DJ and I met up with my bud Justin at Downingtown East at 8:30 to do 6x800 in 5K pace with a 2:00/200m jog in-between. Our goal pace was 2:43...based on a 17:00 5K.
800 #1: 2:42 (DJ and Justin ran about 2:44)
800 #2: 2:42 (DJ--2:48)
800 #3: 2:43 (DJ--2:49)
After the third one, we decided to extend the rest to 400/4:00. With the heat and humidity, a 2:00 rest would prove too much.
800 #4: 2:43 (DJ--2:50)
800 #5: 2:42 (DJ--2:51)
800 #6: 2:35 (DJ--2:55)
Overall, the workout went pretty well. I'd like to do the workout with just a 200m rest (or a rest of 2 minutes, 43 seconds). Or I'd take the 4:00 rest if I run an entire workout of sub 2:35s.
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