Sat--Today my workout was 8x800 at 5K pace. My goal pace was 2:45. The rest would equal the running time, 2:45. Some people call them Yasso 800s, I guess. Anyway, I decided to use the XC course across the street from my house to give my feet a break from the track and street surfaces. Today was a near perfect day for the workout: little humidity, warm but not sweltering, and light wind to keep the air fresh and moving. I just wish I had had someone to run with! (On tap for my son was a fartlek, so he declined to join me.)
My runs were: 2:45, 2:46, 2:47, 2:44, 2:46, 2:43, 2:48, 2:33.
Altogether, this was a pretty good attempt, considering I the course, which included thick grass and a couple of rolling hills
Saturday, August 18, 2012
And now I'm dizzy.
Fri-8/17--Went to the Y. Alternated between running easy miles on the treadmill or 16-laps-to-the-mile track and 3:00 to 3:30 minutes of lifting.
Mile 1 on track: 6:59; 7:00 pace.
lifted
Mile 2 on treadmill: 6:53; 6:50 pace
lifted
Mile 3 on track: 6:40; 6:40 pace
lifted
Mile 4 on treadmill: 6:40; 6:40 pace
lifted
Mile 5 on track: 6:25; 6:30 pace
lifted
Mile 6 on treadmill: 6:22; 6:20 pace
And now I'm dizzy.
Mile 1 on track: 6:59; 7:00 pace.
lifted
Mile 2 on treadmill: 6:53; 6:50 pace
lifted
Mile 3 on track: 6:40; 6:40 pace
lifted
Mile 4 on treadmill: 6:40; 6:40 pace
lifted
Mile 5 on track: 6:25; 6:30 pace
lifted
Mile 6 on treadmill: 6:22; 6:20 pace
And now I'm dizzy.
Wednesday, August 15, 2012
I realized that I wasn't slowing down
Thursday, 8/15--Met up with the crew at the country club. We did the 7.9M course in reverse. Tempo would begin a couple of miles in. There were 7 of the 14 or so of us planning to run tempo. Coming off North Hills the pace quickened as expected. We were about 13:55 into the run. I hung with the guys for most of the first mile. And then it happened: my back began to tighter a bit, and I began to tire. Tempo mile 1: 6:30. The top two guys(whose names I cannot remember) had dropped the pace even more and were moving closer to 6:00. Kevin K and John Manion were falling behind but not at the same rate I was. Mine was greater. Steve was just a few meters behind them. Two mile into the tempo I realized that I was .1M behind Steve, .15 behind Kevin and Manion, and .2 behind the top two guys. It was not until afterwards that I realized that I wasn't slowing down; it's just that I was maintaining and they were accelerating. Steve would eventually finish 200m ahead of me, Kevin and Manion 300 and the other guys, probably 400. My tempo stopped at 40:15. So, that means I the middle 4 miles from 13:55-40:15, or 26:20, which is about 6:35 pace. I stopped with the other guys and waited for Barry, who was less than a minute behind me. Moving at 8:00 pace, we then jogged the last portion of the course--about 2M--to the country club. We finished up after 58 minutes, but the real time, at least for me, was close to 2 minutes faster. For others, it was even faster, given the stop at Rosedale.
Tues, 8/14--Went to Henderson. 1.5M, 1M, .5M with a 400m jog in-between
Wed, 8.15--Did 6.6M (3 x Rustin-plus loops)
loop 1--16:40--7:35 pace
loop 2--32:40 (16:00)--7:16 pace
loop 3--47:58 (15:18)--6:57 pace
Tues, 8/14--Went to Henderson. 1.5M, 1M, .5M with a 400m jog in-between
Wed, 8.15--Did 6.6M (3 x Rustin-plus loops)
loop 1--16:40--7:35 pace
loop 2--32:40 (16:00)--7:16 pace
loop 3--47:58 (15:18)--6:57 pace
Tuesday, August 14, 2012
Bruce lied. He told me I'd win.
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.
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.
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.
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