Wed, 1/14--
Went to a national park just over a mile away for a run. Inadvertently started on the trail/hiking sign and ran a muddy half-mile or so before hitting a dead-in and having to turn around to run back to my car.
Wound up driving a quarter-mile down the road where I found the much more acceptable entrance to a running trail. There were many, many people there running on this 58-degree afternoon in Atlanta. I ran only about 3M or so at about 7:30/mile pace...for a total of 4M today.
For some reason, my Nike+ did not record the run. I must have made some error in setting it.
Wednesday, January 15, 2014
Tuesday, January 14, 2014
Take Two
Mon, 1/13--in Atlanta. Alternated between treadmill miles and upper body work in the fitness center of the Wyndham.
Placed the treadmill on highest setting: 6:00
6:07
4:00 lift
6:07 mile
4:00 lift/stretch
6:07 mile
4:00 stretch
Sun, 1/12-
The plan was to meet Rob at Westtown School at 8:30 in lieu of the competing at the Glen Mills meet. We'd do 12 x 200 at 30-31 seconds with a 1:00 recovery. If the repeats were to slow to 33 or 34, then we'd drop to running 150s in 22 with a 45-second rest. If the 150s slowed to 24 seconds, then we'd drop to 100 repeats in 14-15 seconds with a 30-second recovery. This was supposed to be a take on the 800m workout Rob, Phil and I did a couple of weeks ago.
Rob (accompanied by Duncan) was adamant that we reconsider the workout. I agree in light of the winds on the track. Thus, we decided to do 200s with a 2:00 rest. Our rest hovered in the 2:10-2:15 range. My runs were: 30.4, 30.6, 30.8, 31.4, 30.6, 30.5, 30.6, 31.0, 30.5, 30.7, 29.5, 28.3.
I'd say this is 2:07-2:08 800m work. If I am going to take 2:00 of rest, then these 200s need to be sub-30.
Placed the treadmill on highest setting: 6:00
6:07
4:00 lift
6:07 mile
4:00 lift/stretch
6:07 mile
4:00 stretch
Sun, 1/12-
The plan was to meet Rob at Westtown School at 8:30 in lieu of the competing at the Glen Mills meet. We'd do 12 x 200 at 30-31 seconds with a 1:00 recovery. If the repeats were to slow to 33 or 34, then we'd drop to running 150s in 22 with a 45-second rest. If the 150s slowed to 24 seconds, then we'd drop to 100 repeats in 14-15 seconds with a 30-second recovery. This was supposed to be a take on the 800m workout Rob, Phil and I did a couple of weeks ago.
Rob (accompanied by Duncan) was adamant that we reconsider the workout. I agree in light of the winds on the track. Thus, we decided to do 200s with a 2:00 rest. Our rest hovered in the 2:10-2:15 range. My runs were: 30.4, 30.6, 30.8, 31.4, 30.6, 30.5, 30.6, 31.0, 30.5, 30.7, 29.5, 28.3.
I'd say this is 2:07-2:08 800m work. If I am going to take 2:00 of rest, then these 200s need to be sub-30.
Saturday, January 11, 2014
beaming with joy and for good reason
Sat, Jan 11--Went to the Y and did a simple mile on the donut (6:23), lifted upper body for 4:00 (lat pull, fly), ran a mile on the treadmill (6:12), lifted upper body for 4:00 (shoulder press, arm curls), and then ran another mile on the track (6:00). I topped off the workout with a bit of stretching.
Fri, Jan 10--took the day off.
Thurs, Jan 9--I left work much earlier than usual (3:10) to meet Rob at 3:40 at the Crown Plaza in Willow Grove to head to The Armory. I arrived late. By the time I finished changing in the hotel restroom, it was a couple minutes after 4:00 and we were ready to pull out of the parking lot. We made it to NYC in no time, encountering modest traffic. We parked at about 5:45 and waited in the lobby until we were permitted to purchase admission and head upstairs to the venue. We submitted out registration sheets. HS students were still practicing on the track. They were dismissed at 6:30, at which time those waiting to compete in the evening's meet were permitted to warm up. The meet was to start at 7:00. The events for the evening were simple enough: 1000, 2 mile, 600, organized women before men and fast to slow.
I did a mile, some of which with Kevin Forde, who took the greater part of last year off. It was great to see him! I stretched much like I had for the Sprint Night in December. I felt a little sore and had a major stomach cramp from a gas bubble. Hated it.
Rob and I waited around a bit and learned that there were 4 heats of the women's 1000 and perhaps 6 heats of the men's. We hung our on the infield. And when the second event, the two mile, approached we began warming up again. We soon learned that there would be 2 or 3 heats for the women and 4 heats for the men. It was going to be a long night. We continued to use the infield. Between this round of warming up and the first, I must've run about 10 x 50m.
Eventually, our event was called and we checked in. It was well after 9:00 at this point. With a seed time of 1:29 (I changed it from 1:28, having initially thought about writing 1:27), I was placed in heat 3 lane 8, the farthest to the outside. In looking at the heat sheet, one guys was listed in 1:26, 6 guys at 1:27, and I was 1:29. Rob was assigned heat 5, with his seed time of 1:35.
If I heard correctly, the winner of the first heat crossed the 200 in 26 and the 400 in 55, for a final time of 1:24. When our heat was up, I tried to turn my thoughts to pace, attempting to forget about being on the outside and evidently the last seed in the heat. Six were on the back line, while a youngster (relatively speaking) and I were up on the front line. We were to break at the 150m mark coming into the straightaway. When the gun went off, I was not very aggressive at all. I fell right behind the youngster. At the 100m mark, I realized that the guys on the inside had made up most of the stagger and that I would be behind at the break. I was right.
In order to avoid falling too far behind, I surged over the last 20 meters of the homestretch to beat someone at the turn. I was in sixth place now, or there were two guys behind me. I could see that Mark Williams was in the lead. I certainly wish I could have been there. I could see Andrew Hogue a few meters ahead of me. Coming up the homestretch and closing in on 400 meters, I saw 58, 59. I was at 59 seconds. Knowing I should have hit the 400 at least a second faster, I started to push, going to my arms, trying to get my knees up and pressing with my toes. I felt myself gaining on the group. At the same time, someone was gaining on me. With 100m to go, I got passed. I kept driving, though. I saw the clock as I hit the top of the straightaway: 1:22, 1:23, 1:24, 1:25, 1:26, 1:27, 1:28, 1:29.... 1:29.22 it was. A little more umph and I could have had 1:28. Better yet, I wish I had gone with my original mind and kept 1:27 as my seed time. That way, I would have had a better chance of being on the back line. I think that would've helped me. Then again, though, you never know. The traffic could have been an issue.
Overall, I felt good about the race, particularly since I ran 29, 59 (30), and 1:29 (30). Between this even race and the first one this season at Ursinus, I am pleased. It's nice to know that my original goal/plan of 28, 57 (29), 1:27 (30) or 28, 58 (30), 1:28 (30) wasn't entirely unrealistic.
Rob ran a nice race as well. He was beaming with joy and for good reason.
I am hopeful that we'll both reach our 400m and 800m goals this season. I'd like to run :54 and 2:04, respectively. 30, 61 (31), 1:32 (31), 2:04 (32). Oh smack!
Wed, Jan 8--after taking the morning off, I decided to accompany my wife to the Y in the early evening. In preparation for Thursday's meet at The Armory, I did only a mile, a little lifting and a little stretching.
Fri, Jan 10--took the day off.
Thurs, Jan 9--I left work much earlier than usual (3:10) to meet Rob at 3:40 at the Crown Plaza in Willow Grove to head to The Armory. I arrived late. By the time I finished changing in the hotel restroom, it was a couple minutes after 4:00 and we were ready to pull out of the parking lot. We made it to NYC in no time, encountering modest traffic. We parked at about 5:45 and waited in the lobby until we were permitted to purchase admission and head upstairs to the venue. We submitted out registration sheets. HS students were still practicing on the track. They were dismissed at 6:30, at which time those waiting to compete in the evening's meet were permitted to warm up. The meet was to start at 7:00. The events for the evening were simple enough: 1000, 2 mile, 600, organized women before men and fast to slow.
I did a mile, some of which with Kevin Forde, who took the greater part of last year off. It was great to see him! I stretched much like I had for the Sprint Night in December. I felt a little sore and had a major stomach cramp from a gas bubble. Hated it.
Rob and I waited around a bit and learned that there were 4 heats of the women's 1000 and perhaps 6 heats of the men's. We hung our on the infield. And when the second event, the two mile, approached we began warming up again. We soon learned that there would be 2 or 3 heats for the women and 4 heats for the men. It was going to be a long night. We continued to use the infield. Between this round of warming up and the first, I must've run about 10 x 50m.
Eventually, our event was called and we checked in. It was well after 9:00 at this point. With a seed time of 1:29 (I changed it from 1:28, having initially thought about writing 1:27), I was placed in heat 3 lane 8, the farthest to the outside. In looking at the heat sheet, one guys was listed in 1:26, 6 guys at 1:27, and I was 1:29. Rob was assigned heat 5, with his seed time of 1:35.
If I heard correctly, the winner of the first heat crossed the 200 in 26 and the 400 in 55, for a final time of 1:24. When our heat was up, I tried to turn my thoughts to pace, attempting to forget about being on the outside and evidently the last seed in the heat. Six were on the back line, while a youngster (relatively speaking) and I were up on the front line. We were to break at the 150m mark coming into the straightaway. When the gun went off, I was not very aggressive at all. I fell right behind the youngster. At the 100m mark, I realized that the guys on the inside had made up most of the stagger and that I would be behind at the break. I was right.
In order to avoid falling too far behind, I surged over the last 20 meters of the homestretch to beat someone at the turn. I was in sixth place now, or there were two guys behind me. I could see that Mark Williams was in the lead. I certainly wish I could have been there. I could see Andrew Hogue a few meters ahead of me. Coming up the homestretch and closing in on 400 meters, I saw 58, 59. I was at 59 seconds. Knowing I should have hit the 400 at least a second faster, I started to push, going to my arms, trying to get my knees up and pressing with my toes. I felt myself gaining on the group. At the same time, someone was gaining on me. With 100m to go, I got passed. I kept driving, though. I saw the clock as I hit the top of the straightaway: 1:22, 1:23, 1:24, 1:25, 1:26, 1:27, 1:28, 1:29.... 1:29.22 it was. A little more umph and I could have had 1:28. Better yet, I wish I had gone with my original mind and kept 1:27 as my seed time. That way, I would have had a better chance of being on the back line. I think that would've helped me. Then again, though, you never know. The traffic could have been an issue.
Overall, I felt good about the race, particularly since I ran 29, 59 (30), and 1:29 (30). Between this even race and the first one this season at Ursinus, I am pleased. It's nice to know that my original goal/plan of 28, 57 (29), 1:27 (30) or 28, 58 (30), 1:28 (30) wasn't entirely unrealistic.
Rob ran a nice race as well. He was beaming with joy and for good reason.
I am hopeful that we'll both reach our 400m and 800m goals this season. I'd like to run :54 and 2:04, respectively. 30, 61 (31), 1:32 (31), 2:04 (32). Oh smack!
Wed, Jan 8--after taking the morning off, I decided to accompany my wife to the Y in the early evening. In preparation for Thursday's meet at The Armory, I did only a mile, a little lifting and a little stretching.
Tuesday, January 7, 2014
4:59 mile
Jan 7, 2014
2-degree weather
Went to Y.
Arrived at 5:50 AM.
Began with mile on little track in 6:10
Lifted upper body: 4:00
Moved to treadmill for a mile in 6:07
Lifted--4:00
Back on track in 5:40
Brief Stretch
Left at 6:20
Jan 6, 2014
took off
Jan 5, 2014
Went to Y.
Took to donut track (somewhat crowded): mile in 6:30
Lifted/stretch: 4:00
Moved on to treadmill: mile in 6:27
Lifted--4:00
Back to track: too crowded, so I did just a half mile in 2:45
Stretched--2:00
Back to treadmill for half-mile in 2:45
Back to track: almost empty...4:59 mile
Could've gone a bit faster, but oh well..
2-degree weather
Went to Y.
Arrived at 5:50 AM.
Began with mile on little track in 6:10
Lifted upper body: 4:00
Moved to treadmill for a mile in 6:07
Lifted--4:00
Back on track in 5:40
Brief Stretch
Left at 6:20
Jan 6, 2014
took off
Jan 5, 2014
Went to Y.
Took to donut track (somewhat crowded): mile in 6:30
Lifted/stretch: 4:00
Moved on to treadmill: mile in 6:27
Lifted--4:00
Back to track: too crowded, so I did just a half mile in 2:45
Stretched--2:00
Back to treadmill for half-mile in 2:45
Back to track: almost empty...4:59 mile
Could've gone a bit faster, but oh well..
Saturday, January 4, 2014
I figured that it would be futile
Jan 4, 2014
I got up early this morning to drop my daughter off at 6:30 AM to the bus headed for none other than The Armory for the Hispanic Games. (Because I awakened myself at 2:45 AM with a shout and was restless sense, I was unable to get much shut-eye.)
After I dropped my daughter, I headed to the Y for a workout. I figured I'd do the usual: mile-lifting in alternating fashion. I was happy to see that no one was on the donut track when I arrived at just before 7 AM.
Donut track mile: 6:45
Upper body lift: 2:00
Stretch 2:00
Treadmill mile: 6:42
Upper body lift: 2:00
Stretch 2:00
Donut track mile: 5:30
upper body lift: 2:00
Stretch: 2:00
Treadmill mile: 5:28
upper body lift
Stretch: 2:00
I returned to the track for what I was hoping would be a sub-5:00 mile, but it was now occupied by several people. I waited and waited. Nothing. I figured that it would be futile to give it a go, so I went on my merry way. I felt guilty, guilty that I was unfairly annoyed with the runners and walkers and guilty that I left without completing the workout.
Better luck next time.
I got up early this morning to drop my daughter off at 6:30 AM to the bus headed for none other than The Armory for the Hispanic Games. (Because I awakened myself at 2:45 AM with a shout and was restless sense, I was unable to get much shut-eye.)
After I dropped my daughter, I headed to the Y for a workout. I figured I'd do the usual: mile-lifting in alternating fashion. I was happy to see that no one was on the donut track when I arrived at just before 7 AM.
Donut track mile: 6:45
Upper body lift: 2:00
Stretch 2:00
Treadmill mile: 6:42
Upper body lift: 2:00
Stretch 2:00
Donut track mile: 5:30
upper body lift: 2:00
Stretch: 2:00
Treadmill mile: 5:28
upper body lift
Stretch: 2:00
I returned to the track for what I was hoping would be a sub-5:00 mile, but it was now occupied by several people. I waited and waited. Nothing. I figured that it would be futile to give it a go, so I went on my merry way. I felt guilty, guilty that I was unfairly annoyed with the runners and walkers and guilty that I left without completing the workout.
Better luck next time.
Thursday, January 2, 2014
I survived this one…in honor of my son
Jan 2, 2014
In honor of my son, who just boarded a plane back to Oberlin College to take an intensive course in Russian, I headed to Westtown School for a workout of modified Russian intervals. Typically, for a 2:00 HS 800m runner, the workout consists of 5 (3x300) where the runner does 5 sets of the following: a 300, 100m jog in 30 sec, then another 300, followed by a 100m jog in 30 sec, then another 300. The 300 pace is 48 seconds. 800m jog is taken between sets.
On this cold and somewhat windy day, I decided to see how the first 300s went and then go from there.
I ran 48 seconds, walked across the high jump area and ran a second one after 60 seconds' rest. The time: 52. Ouch. I reassessed my situation, realizing that my legs were in no shape for this workout. I jogged an 800 while I considered my options.
Like at least once before, I chose to do 200s instead of 300s. My rest, however, would be only 30 seconds, not the 45 or 60 seconds I gave myself before. My 800 jog rest between sets would remain 6:00. My goal was 32 for the 200s. I figured that this workout would allow me to build to the full 300.
My runs:
300s:
48, 60-sec rest, 52
800m jog
200s:
32,33,34 (30-sec rest between each)
800m jog
32,33,34 (30-sec rest between each)
800m jog
300s: 49, 60-sec rest, 49
200s:
31,32,31 (30-sec rest between each)
I survived this one; I persisted, as I would want my son to. There is much more work to be done.
In honor of my son, who just boarded a plane back to Oberlin College to take an intensive course in Russian, I headed to Westtown School for a workout of modified Russian intervals. Typically, for a 2:00 HS 800m runner, the workout consists of 5 (3x300) where the runner does 5 sets of the following: a 300, 100m jog in 30 sec, then another 300, followed by a 100m jog in 30 sec, then another 300. The 300 pace is 48 seconds. 800m jog is taken between sets.
On this cold and somewhat windy day, I decided to see how the first 300s went and then go from there.
I ran 48 seconds, walked across the high jump area and ran a second one after 60 seconds' rest. The time: 52. Ouch. I reassessed my situation, realizing that my legs were in no shape for this workout. I jogged an 800 while I considered my options.
Like at least once before, I chose to do 200s instead of 300s. My rest, however, would be only 30 seconds, not the 45 or 60 seconds I gave myself before. My 800 jog rest between sets would remain 6:00. My goal was 32 for the 200s. I figured that this workout would allow me to build to the full 300.
My runs:
300s:
48, 60-sec rest, 52
800m jog
200s:
32,33,34 (30-sec rest between each)
800m jog
32,33,34 (30-sec rest between each)
800m jog
300s: 49, 60-sec rest, 49
200s:
31,32,31 (30-sec rest between each)
I survived this one; I persisted, as I would want my son to. There is much more work to be done.
It was for the best.
January 1, 2014-
Ran three Rustin loops, understanding that what I've come to believe to be a 6.6M run is actually a bit shorter.
loop 1: 2.15 (had to stop twice to adjust my Nike+ watch, which wasn't correctly set.)--16:20
loop 2: 4.25--(15:30)
loop 3: 6.4--(15:25)
47:15 recovery run. It was for the best.
Ran three Rustin loops, understanding that what I've come to believe to be a 6.6M run is actually a bit shorter.
loop 1: 2.15 (had to stop twice to adjust my Nike+ watch, which wasn't correctly set.)--16:20
loop 2: 4.25--(15:30)
loop 3: 6.4--(15:25)
47:15 recovery run. It was for the best.
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