Wed, May 22--Ran a sluggish 4M around the neighborhood in a pedestrian 33:00.
Tuesday, May 21--Henderson. Workout: 800m tempo, mile time trial, 4x200. The mile time trial was a bit challenging to do 6:00 in the morning. I should have worn my spikes, opting instead for my racing flats. There were about 60 -70 people there. I really didn't feel like getting out of bed to make the trip, but I decided to do so anyway. I warmed up, but felt a little blah. I made it to the line, figuring it was going to be tough and ugly. It was. I got out well enough and felt good. I hit 76 at the 400, then 2:32 at the half (this was a full mile, too). I was with Manion, Kevin K, John Callaghan and several others. Scott Burns and Ed McConnell were way out front. I felt myself losing confidence during the third lap. I saw 3:53 after 3 laps. I saw Scott and Ed and others begin to extend their lead. I really tightening up. Several passed me, as I finished in the mediocre 5:16, ten seconds slower than my fall time. That's what happens when I cut distance out of my running diet.
Monday, May 20--Went to Y to lift.
Wednesday, May 22, 2013
Sunday, May 19, 2013
better than passable.
May 19, 2013
I decided to do Sit 'n Kick Reps to test my strength. This workout, which is designed for a 2:00 800m high school runner, consists of 5x (400m @ 64 . . . rest 30-sec . . . 200m in 28), with a 1200m jog between sets. Since I am not able to run 800 meters in 2:00, I always modify the workout accordingly. I really wanted to hit the times I've hit in my best days past. In that spirit, I modified the workout slightly: 5 x (400m @ 64 . . . rest 60-seconds, 150m in 21), with a 1200m jog between sets.
The first 400 was a hard-fought 65 (32/33). 60 second rest, then a 22-second 150! I felt winded. 1200 meter jog in 9:00.
The second 400 felt better but suprisingly came in at a slower same time--66. 60 second rest. The150 was 21. 1200 meter jog in 9:00.
I ran the third 400 in 63, owing to a more balanced run of 31/32. The 150 was another 21. I was feeling a little pride because I was back in business.
My fourth 400 was a 64. I rested 60 and then popped another 21-second 150. I then jog-recovered 1200.
And then there was my final 400. I wondered whether I had it in me to hit 63 and 21. I did, hitting 62 for the 400 and 21 for the 150. The 62 made up for the 66. At the risk of full disclosure, I took 90 seconds between the last 400 and 150.
Overall, this workout was pretty good, better than passable.
So this workout went fairly well. I am still chasing the perfect Sit 'n Kick workout, though
I decided to do Sit 'n Kick Reps to test my strength. This workout, which is designed for a 2:00 800m high school runner, consists of 5x (400m @ 64 . . . rest 30-sec . . . 200m in 28), with a 1200m jog between sets. Since I am not able to run 800 meters in 2:00, I always modify the workout accordingly. I really wanted to hit the times I've hit in my best days past. In that spirit, I modified the workout slightly: 5 x (400m @ 64 . . . rest 60-seconds, 150m in 21), with a 1200m jog between sets.
The first 400 was a hard-fought 65 (32/33). 60 second rest, then a 22-second 150! I felt winded. 1200 meter jog in 9:00.
The second 400 felt better but suprisingly came in at a slower same time--66. 60 second rest. The150 was 21. 1200 meter jog in 9:00.
I ran the third 400 in 63, owing to a more balanced run of 31/32. The 150 was another 21. I was feeling a little pride because I was back in business.
My fourth 400 was a 64. I rested 60 and then popped another 21-second 150. I then jog-recovered 1200.
And then there was my final 400. I wondered whether I had it in me to hit 63 and 21. I did, hitting 62 for the 400 and 21 for the 150. The 62 made up for the 66. At the risk of full disclosure, I took 90 seconds between the last 400 and 150.
Overall, this workout was pretty good, better than passable.
So this workout went fairly well. I am still chasing the perfect Sit 'n Kick workout, though
I know it's not much but it's something
May 18
I decided to stay close to home and do 2 Rustin loops, for a total of 4.4M. Yeah, I know it's not much but it's something. I actually felt tight, a testatment to the fact that my muscles have not responded as well as I would have thought to all the therapy I've done. Perhaps I haven't done quite as much therapy as I think I have. At any rate, my first 2.2M loop was in 17:12, and I finished up in 33:05, which means I ran my second 2.2M loop in 15:53. The overall pace was 7:31/M, with the first lap being 7:49/M pace and the second 7:13.
I've decided that I will shut track down in August and transition to three months of longer stuff.
I decided to stay close to home and do 2 Rustin loops, for a total of 4.4M. Yeah, I know it's not much but it's something. I actually felt tight, a testatment to the fact that my muscles have not responded as well as I would have thought to all the therapy I've done. Perhaps I haven't done quite as much therapy as I think I have. At any rate, my first 2.2M loop was in 17:12, and I finished up in 33:05, which means I ran my second 2.2M loop in 15:53. The overall pace was 7:31/M, with the first lap being 7:49/M pace and the second 7:13.
I've decided that I will shut track down in August and transition to three months of longer stuff.
Friday, May 17, 2013
That's all, folks!
Thursday, 5/16--Since I had an evening meeting, I left work early (4:30) to make my way to Conestoga HS for a quick workout. I did my usual warm-up and drills, deciding that I'd try my luck at a little speedwork. I settled on 150s and 100s, 8 and 2 respectively. I wanted to run 20s and 19s for the 150s and 12s for the 100. That's what I accomplished for the most part.
150s:
set 1: 20.8, 21.2, 20.8, 20.5;
set 2: 19.5, 19.9, 19.5, 20.1.
I really tried to run strong off the turn and to actively lift down the straighaway and especially with 50 meters to go.
I took 3:00 between each run and 5 minutes between the sets.
100s: 12.7, 12.3
Wed, 5/15-I went to the Y, did a 3:30 half-mile on the donut track to warm up, and then lifting (upper body only) for about 15-20 minutes. That's all, folks!
150s:
set 1: 20.8, 21.2, 20.8, 20.5;
set 2: 19.5, 19.9, 19.5, 20.1.
I really tried to run strong off the turn and to actively lift down the straighaway and especially with 50 meters to go.
I took 3:00 between each run and 5 minutes between the sets.
100s: 12.7, 12.3
Wed, 5/15-I went to the Y, did a 3:30 half-mile on the donut track to warm up, and then lifting (upper body only) for about 15-20 minutes. That's all, folks!
Tuesday, May 14, 2013
My 600s sound like 800s
Tuesday--Went to Henderson HS. Running late. We were locked out of the stadium for a few minutes. Jogged around the block...then continued on the track. About a mile in all. Did a couple of drills but stretched only a little. Workout: 5x600 with 200 jog in-between repeats.
2:08
2:05
2:06
(tight; needed to stretch; ran last 200)
1:57
My 600s sound like 800s.
I think there's a mile time trial next week. Not sure I'll do it.
Monday--Took the day off
Sunday--Mother's Day. Went to the Y. Alternated between upper body lifting and running.
6:50 on the donut track
4:00 lifting + stretch
6:45 on the treadmill
4:00 lifting + stretch
6:20 on the donut track
exercises/stretches
Home sweet home
2:08
2:05
2:06
(tight; needed to stretch; ran last 200)
1:57
My 600s sound like 800s.
I think there's a mile time trial next week. Not sure I'll do it.
Monday--Took the day off
Sunday--Mother's Day. Went to the Y. Alternated between upper body lifting and running.
6:50 on the donut track
4:00 lifting + stretch
6:45 on the treadmill
4:00 lifting + stretch
6:20 on the donut track
exercises/stretches
Home sweet home
Saturday, May 11, 2013
strength and vitality to nail it
May 11, 2013--About noon time
On this weary day of on and off drizzling, I decided I would do a workout I haven't done in some time: Negative split reps. The workout, as designed for a 2:00 800 meter runner is as follows: 2x (300m-500-400 w/a negative split of the last 100m). The 300 would be :32+:14 (=:46 300m); the 500 would be 66+14 (=1:20 500m); the 400 would be 48+14 (=62 400m). A two-minute rest is allotted between reps, and a 1200 jog is afforded between sets.
I had no intention of taking a 2-minute rest between reps. I opted for 3 minutes instead.
My runs were:
300: 15/31/47 (16-second last 100)
200 meter walk/3-min rest
500: 16/32/49/66/1:22 (16-second last 100)
200 meter walk/3-min rest
400: 16/32/49/64 (15-second last 100, but I reached the 300 a second later than required.)
1200 meter jog/9 minutes
300: 15/31/47 (16-second last 100)
200 meter walk/3-min rest
500: 16/32/49/67/1:24 (17-second last 100)
300 meter walk/5-min rest (The lack of food/energy had caught up to me.)
400: 16/32/49/64 (15-second last 100, but, like the other 400, I reached the 300 a second later than required.)
This workout was passable. I need to muster more strength and vitality to nail it. A workout partner would help, too.
I plan to give it another shot soon.
On this weary day of on and off drizzling, I decided I would do a workout I haven't done in some time: Negative split reps. The workout, as designed for a 2:00 800 meter runner is as follows: 2x (300m-500-400 w/a negative split of the last 100m). The 300 would be :32+:14 (=:46 300m); the 500 would be 66+14 (=1:20 500m); the 400 would be 48+14 (=62 400m). A two-minute rest is allotted between reps, and a 1200 jog is afforded between sets.
I had no intention of taking a 2-minute rest between reps. I opted for 3 minutes instead.
My runs were:
300: 15/31/47 (16-second last 100)
200 meter walk/3-min rest
500: 16/32/49/66/1:22 (16-second last 100)
200 meter walk/3-min rest
400: 16/32/49/64 (15-second last 100, but I reached the 300 a second later than required.)
1200 meter jog/9 minutes
300: 15/31/47 (16-second last 100)
200 meter walk/3-min rest
500: 16/32/49/67/1:24 (17-second last 100)
300 meter walk/5-min rest (The lack of food/energy had caught up to me.)
400: 16/32/49/64 (15-second last 100, but, like the other 400, I reached the 300 a second later than required.)
This workout was passable. I need to muster more strength and vitality to nail it. A workout partner would help, too.
I plan to give it another shot soon.
Thursday, May 9, 2013
progress this spring season
May 9--Dropped car off at the Acura dealership and ran 3.5M back home in 27:10.
May 8--Left work a little early to squeeze in a workout under ominous skies and the sound of thunder.
I wound up doing 10 x 150. My thought was to do 10, 5 in 21 and 5 in 20 or better. I managed only 8. I took 2:45 between each. Having worked out at Henderson on Tuesday morning, I didn't want to press my luck and overdo it.
My runs were: 21.6,22.4,21.5,21.5,21.5,19.9,20.1,20.3.
Once I showered and prepared to go to my 7:00, the sun was out!
May 7--
5:40AM Henderson. 4 x 1200. 5K pace. 200 jog in-between.
Run 1--4:30
Run 2--4:31
Run 3--4:29
Run 4--4:20
I have to get these 1200s down by 5-10 seconds and soon. Despite the pedestrian times, this workout has given me the confidence boost that I need to continue to progress this spring season.
May 8--Left work a little early to squeeze in a workout under ominous skies and the sound of thunder.
I wound up doing 10 x 150. My thought was to do 10, 5 in 21 and 5 in 20 or better. I managed only 8. I took 2:45 between each. Having worked out at Henderson on Tuesday morning, I didn't want to press my luck and overdo it.
My runs were: 21.6,22.4,21.5,21.5,21.5,19.9,20.1,20.3.
Once I showered and prepared to go to my 7:00, the sun was out!
May 7--
5:40AM Henderson. 4 x 1200. 5K pace. 200 jog in-between.
Run 1--4:30
Run 2--4:31
Run 3--4:29
Run 4--4:20
I have to get these 1200s down by 5-10 seconds and soon. Despite the pedestrian times, this workout has given me the confidence boost that I need to continue to progress this spring season.
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