I didn't even bother with the Icy Hot

Friday, 1/25--Let's try this again.  I woke up at 4:45 AM.  My posture was an improvement over yesterday's.  I hit my routine and off I went to the track.  I had decided the day before that I would do some short stuff--200s, 150s and maybe even a few 100s.  I warmed up as usual and tried to give my body a proper stretch, which prove a little difficult in the 14-degree weather.  I didn't even bother with the Icy Hot, as I did not want to take off my gloves to apply it, much less reach into my tights for my hamstrings and risk the unforgiving chill that would invade.  I just tried my best to get and keep warm.  With my fingers starting burn, even in the usual comfort of my heavy wool, mitten-gloves, I entered into an agreement with myself that I would complete the workout: (4) 200s with 2:15 rest (100m walk in 1:15 and 100m jog in 1:00 after each); (4) 150s with 2:30 rest (100m walk in 1:15 and 100m jog in 1:15 after each); and (4) 100s with 2:00 rest (the walk back to the start of the 100).  There would be no additional recovery between distances.  My plan was to do the 200s at 800m race pace, with the first 2 in 31 and the second 2 in 30.  I wanted to do the first 2 150s in 21 and the second 2 in 20 (400m race pace).  Finally, I intended for the 100s to be in the 13 second-range for the first 2 and in the 12-second range for the second 2.  While it's logical to imagine that these 100s would follow a similar pattern as the 200s and 150s and be designed for 200 meter race pace, I understood that would be asking too much of myself after doing the 200s and 150s. 

As it turned out, all of my runs were slower than desirable, in most cases by a second, in large part because of the unforgiving cold which led to frigid, stiff toes, the use of heavier gloves, and more. 

200 #1--32-mid
200 #2--32-low
200 #3--31-mid
200 #4--31-low

150 #1--23-low
150 #2--22-low
150 #3--21-mid
150 #4--21-low

100 #1--14-low
100 #2--13-mid
100 #3--13-low
100 #4--12-high

Thursday, 1/24--I woke up at 4:45 AM, feeling worn and groggy.  I decided to run anyway.  After feeding the animals, ironing my and my wife's clothing for the day while watching ABC News, and drinking a few sips of coffee during a quick check of email, I warmed up the car and threw on my running gear.  I headed out at just after 5:30 and arrived at Westtown School's track at about 5:35. Such a long trip!  It was 15 degrees or so.  I began warming up.  After 3 laps I knew I just didn't feel like the effort. Besides, I understood that I had to leave for work 30 minutes earlier today (6:45 AM) on account of a 7:15 presentation to 70 people.  So, I ran 1 more lap, did a drill or two and then went back home.  I arrived come and plopped my still-relatively-clean self onto the family room sofa for a little shut-eye, a bit regretful that I hadn't worked out, yet thankful that I had the courage to say no.  Hey-sometimes you just have to say that today isn't the day for early morning madness.

Better luck next Tuesday

Wednesday, 1/23/13--

3/4M on donut track in 5:05
lat and fly machines (4:00)
3/4M on treadmill in 4:58
adduction and leg curl machines (4:00)
3/4M on track in 4:45
military press and leg press machines (4:00)
Went home.

I felt like I had a little pep in my step.


Tuesday, 1/22/13--

Hills day with 60 others in 16 degree weather!  Like last week's bout, today's hill day was not strong, although better than last week's effort.  Granted, the time of 16:35 was 5 seconds slower than last week's, but I also skipped hill #6 last week.  I was a bit leisurely today, not fighting my way to keep pace.  I ran with Rachel for the first few, and then she left me.  I was a little embarrassed actually.  I am still not 100%, breathing-wise.  I also figure that I should take off Mondays in order to make these hill days more productive.  So, in contrast to the first week's solid 16:00, these last two weeks have stunk up the place.  (It's quite impressive that John Callaghan posted a 14:58 and Ed McConnell was not far behind in 15:00.  And here I am trying to get back to 16:00.  Maybe I've taken off too much edge by cutting down on my distance running.  At any rate, better luck next Tuesday.

The Routine

Monday, 1/21/13--
The routine.
1M on donut track in 6:40
lat and fly machines (4:00)
1M on treadmill in 6:30
adduction and abduction machines (4:00)

1M on track in 6:18
military press and arm curl machines (4:00)

1M on treadmill in 6:15
leg machines
Went home.

transitioned away from distance

Sunday, 1/20--For the first time in what seems like a while, I decided to forgo my visit to the Y and instead run the 5.7M loop on what was a beautiful morning (9:20).  I managed 5.7M in 41:20.  Not bad since I have transitioned away from distance.  I figured I'd start in at 7:30 pace, work my way down to 7:15, maintain this pace, and then finish the last couple of miles at a faster clip.  I was able to do just that, but I have to say that I have definitely lost my distance mojo.  The way I felt afterwards was the way I feel when I run (faster than) that pace for twice that distance in the fall!  

I had to listen to my body.

Saturday, 1/19/13

11:00 AM; a bit windy and 40 degrees or so.  
Per my plan, my workout was Sit 'n Kick Reps: 5x (400m @ 65 . . . rest 60-sec . . . 200m @ 30) with a 1200m jog between sets.  My staple caveat: The workout as designed for a 2:00 800m high school runner is 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28), then jog 1200m between sets. Since I am not able to run 800 meters in 2:00 at this time, I modified the workout accordingly.

Even though I am still under the weather and am wonder whether I have bronchitis,  I wanted to hit the times: 65 and 30. 

The first 400 was in 66 and required more effort than it should have.  One minute rest.  The 200 came in at 31.

The second 400 would feel better but was the same time, another 66.  One minute rest.  The 200 came in at 31.

I ran the third 400 in 66 as well.  Feeling good, I thought I was going to drop 65.  One minute rest.  The 200 came in at 30.  I was nearly back in business.

I planned to run 65 and 30 for repeat #4 and faster for #5, but as I was doing my 1200 meter jog my left calf tightened up and started to spasm.  It then subsided until I started in on 400 #4 and boom--there it was.  I crossed the 100 in 15 and felt myself on 31 second pace for the 200, which would put me on pace for a 65-second 400, but I stopped 150 meters into it.  I had to listen to my body.

I was disappointed because I really needed this workout.  I have to get some hard work in or else I will lose my momentum.


Friday, 1/18/13--

3/4M on donut track in 5:15
lat and fly machines (4:00)
3/4M on treadmill in 5:10
adduction and abduction machines (4:00)

3/4M on track in 5:00
military press and arm curl machines (4:00)

3/4M on treadmill in 4:58
Went home.

Chest burning!

Jan 17, 2013--I went to Westtown School at 5:30 AM for workout, despite the fact that I am still under the weather.  I wound't be deterred.  I initially throught about 2 x (300-500-400), I ultimately opted for the dutiful dozen: 12 x 200 with a 100m walk + 100m jog/2:15 rest.

1st set goal pace--32; 2nd set goal pace--31; 3rd set goal pace 30; 4th set goal pace 29.
run 1: 31
run 2: 33
run 3: 31
run 4: 31
run 5: 31
run 6: 31
run 7: 30
run 8: 30
run 9: 30
run 10: 29
run 11: 29
run 12: 29


Stuck to 2:15 rest.  Chest burning! 

I have to get some good work in this weekend.  Perhaps I will do one of the following:

6 Examples of Interval Workouts (For a 2:00 HS 800m runner) (For masters, double the recovery..and reduce the reps by a third in workouts 1 and 2!)

1) Increasing speed/decreasing recovery reps
5x (4x200m) @ 33-32-31-30-29 w/50-45-40-35-30 sec interval by set (no additional
recovery between sets!!)

2) Russian intervals
5x (3x300m @ 48 w/jog 100m at 30-sec) Jog 800m between sets

3) Tempo intervals--IMPOSSIBLE 
2x 1000m @ 2:55 (70-pace) w/60-sec Int --4:00-- 4x500m @ 1:21+ (65-pace) w/60-sec Int -- 4:00-- 2x 1000m @ 2:55 w/60-sec Int.

4) Pick-up reps
8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63

5) Neg-split reps
2x (300m-500-400 w/neg-split last 100m) @ :32+14 (=:46 300m) . . . 66+14 (=1:20 500m) . . . 48+14 (=62 400m) 2-min btw reps/jog 1200 btw sets

6) Sit 'n Kick Reps
5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) jog 1200m btw sets


I am thinking about workout 4 or 6, depending on the wind.  Alternatively, I may give workout 2 a try.

Jan 16, 2013--took the day off.  Still not feeling well.

I had no fight in me

Tuesday--Hills day with 70 others.  Today was not a very successful hills day.  I was tight and my breathing was hampered by my illness.  In fact, I took in a huge gulp of cool air and wound up nearly burning a hole in my chest and lungs.  I was done for!  In contrast to last week's solid beginning of 16:00, today I managed only 16:30...and that was with me sitting out hill #6 and rejoining for #s 7 and 8.  And I didn't even feel that strong on those last two after the brief rest period!  I had no fight in me, much less enough air to stay buoyant.

Monday--Went to the Y at 6AM.  Need I say more?  I guess so.  Mile on track, upper body machines, mile on treadmill, leg machines, mile on track, upper body machines.  Uh-Oh.  Time to go home.