Friday--took day off. Taper.
Thursday--snow storm. Took day off. Taper.
Wed, 2/12--went to Y. Did 5:00 at 6:15-6:30 pace, followed by 3:00 lifting. Thrice.
Friday, February 14, 2014
Tuesday, February 11, 2014
That's all folks
2/11/14
With all of the snow on the ground, I am desperate for a
track. And with a great deal more snow
in the forecast, I am getting antsy about the next 2-3 weeks over which I was
hoping to ramp up my training. Today, I decided to stay in the neighborhood
and do a workout on Rustin's property.
Even though I got up at 4:45 AM, I underestimated how much time I needed
to get warm enough in this 16-degree weather.
I ran about 10 minutes and returned home to stretch in the
basement. I then drove the van to Rustin’s
stadium. I realized then that 8x300 (on
the street behind Rustin's stadium) would be impossible unless I took 1:30-2:00
between each repeat. Like the last time,
I just planned to do 300s (The actual distance is 290 meters.) without any
differentiation. My hope was to start with a pretty fast one and end the
same way.
I wore my racing flats. I’d take 3:00 rest between
repeats: a walk/jog back to the start.
My runs:
#1: 46.3 Not a good start compared to last week’s effort.
#2: 43.4
#3: 44.4
#4: 44.6
Realizing that I was running out of time and yet needed to do
some shorter speed work, I transitioned to 150s w/ 1:45 rest in-between:
20.7
20.5
20.3
Time for a 2:00 cool down.
That’s all folks.
Sunday, February 9, 2014
Strategy Error
Sun, 2/9--mile/lift/mile/lift/mile/stretch/half-mile cool down
Sat, 2/8--Frank Colden Invite at Ursinus. I arrived at the meet at around 9:30 in hopes of being registered for the 400 and 200. I wasn't officially registered as it turns out, although I had correspondent with coach/meet director, Chris Bayless. I wound up registering for just the 400, given the steep $25/event.
I warmed up nice and hard, thinking that my race would be within the hour. My race wouldn't go off until about 11:30. I checked in. I felt the tightness and lactic acid in my legs, but I would just deal. I ran about 6-7 50 meter hard strides. I started to tighten up during the last 35 minutes before my race, however. I just kept jogging and stretching and striding. I checked again once more for my heat and lane assignments. Given my pipe dream of a seed time, 53.72, my PB as a masters runner, I knew I'd be in a fast heat. I was assigned heat 5 (out of 7), lane 4. I loved the lane, hated the heat. I should have provided a more realistic appraisal of myself. Perhaps 54.72. This may have gotten me into heat 4, but would I have been assigned lane 2, 3, or 4? Who knows? Bad seed time: strategy error 1.
So there I was, in lane 4 and in the midst of 5 youngsters. I settled into my starting blocks as the gun was raised. I imagined myself catching the guy to my right over the first 50-100 meters. Crack! The gun went off. I got out pretty well, but realized by the 100m mark that I had not made a dent in the stagger. In fact, a guy from my inside had caught me by then and two other guys were on their way. At the break, I was in last, owing to the fact that I slept on the second turn. Strategy error 2. At the 200 mark, I realized that I would beat the guy right in front of me and possibly catch the one in front of him. However, I did not want to take the chance of passing him going into the turn. Instead, I waited and passed him on the backstretch. I then set my eyes on the two guys in front of me. I made up a little on them, but they wound up beating me by 5-7 meters. My time, 54.85, was my best this season, but well off the brilliant one Berra posted, 53.18.
Going into Millrose, here's the Best Case Scenario Prediction:
Berra-52.9
Delvin-53.9
Scott-54.9
Craig-55.9
Millrose Realistic Case Scenario:
Berra-53.5
Delvin-54.5
Scott-55.5
Craig-56.5, given what Craig has said about his fitness level
Fri, 2/7--took off
Thurs, 2/6-No power. Campus open. Used treadmill. On treadmill: 6x 2:00 at 4:35 pace. 4:00 rest.
Wed, 12/5-took off. Snow. White out. No power. No work.
Tues, 12/4-mile/lift/mile/lift/mile.
Sat, 2/8--Frank Colden Invite at Ursinus. I arrived at the meet at around 9:30 in hopes of being registered for the 400 and 200. I wasn't officially registered as it turns out, although I had correspondent with coach/meet director, Chris Bayless. I wound up registering for just the 400, given the steep $25/event.
I warmed up nice and hard, thinking that my race would be within the hour. My race wouldn't go off until about 11:30. I checked in. I felt the tightness and lactic acid in my legs, but I would just deal. I ran about 6-7 50 meter hard strides. I started to tighten up during the last 35 minutes before my race, however. I just kept jogging and stretching and striding. I checked again once more for my heat and lane assignments. Given my pipe dream of a seed time, 53.72, my PB as a masters runner, I knew I'd be in a fast heat. I was assigned heat 5 (out of 7), lane 4. I loved the lane, hated the heat. I should have provided a more realistic appraisal of myself. Perhaps 54.72. This may have gotten me into heat 4, but would I have been assigned lane 2, 3, or 4? Who knows? Bad seed time: strategy error 1.
So there I was, in lane 4 and in the midst of 5 youngsters. I settled into my starting blocks as the gun was raised. I imagined myself catching the guy to my right over the first 50-100 meters. Crack! The gun went off. I got out pretty well, but realized by the 100m mark that I had not made a dent in the stagger. In fact, a guy from my inside had caught me by then and two other guys were on their way. At the break, I was in last, owing to the fact that I slept on the second turn. Strategy error 2. At the 200 mark, I realized that I would beat the guy right in front of me and possibly catch the one in front of him. However, I did not want to take the chance of passing him going into the turn. Instead, I waited and passed him on the backstretch. I then set my eyes on the two guys in front of me. I made up a little on them, but they wound up beating me by 5-7 meters. My time, 54.85, was my best this season, but well off the brilliant one Berra posted, 53.18.
Going into Millrose, here's the Best Case Scenario Prediction:
Berra-52.9
Delvin-53.9
Scott-54.9
Craig-55.9
Millrose Realistic Case Scenario:
Berra-53.5
Delvin-54.5
Scott-55.5
Craig-56.5, given what Craig has said about his fitness level
Fri, 2/7--took off
Thurs, 2/6-No power. Campus open. Used treadmill. On treadmill: 6x 2:00 at 4:35 pace. 4:00 rest.
Wed, 12/5-took off. Snow. White out. No power. No work.
Tues, 12/4-mile/lift/mile/lift/mile.
Monday, February 3, 2014
800s: Treadmill style. Empty is sometimes good.
Feb 3, 2014-
School Cancelled on account of snow, 4"-6". It was quite a tough ride to the Y. Took about 25 minutes, as I was stuck on a hill and had to take a circuitous route.
At any rate, I warmed up a mile, stretched quite a bit, then made my way to the treadmill for 5x800 with 4:00 recovery between repeats. My target pace was 2:30-ish.
Run 1: setting on 12.5 (4:52 pace)--2:37
Run 2: setting on 12.6 (4:48 pace)--2:35
Run 3: setting on 12.7 (4:44 pace)--2:33
Run 4: setting on 12.8 (4:41 pace)--2:31
Run 5: setting on 12.9 (4:39 pace)--2:29
Good workout. I was glad I had the entire treadmill area to myself. In fact, the whole Y was almost empty. Empty is sometimes good.
Cooled down.
School Cancelled on account of snow, 4"-6". It was quite a tough ride to the Y. Took about 25 minutes, as I was stuck on a hill and had to take a circuitous route.
At any rate, I warmed up a mile, stretched quite a bit, then made my way to the treadmill for 5x800 with 4:00 recovery between repeats. My target pace was 2:30-ish.
Run 1: setting on 12.5 (4:52 pace)--2:37
Run 2: setting on 12.6 (4:48 pace)--2:35
Run 3: setting on 12.7 (4:44 pace)--2:33
Run 4: setting on 12.8 (4:41 pace)--2:31
Run 5: setting on 12.9 (4:39 pace)--2:29
Good workout. I was glad I had the entire treadmill area to myself. In fact, the whole Y was almost empty. Empty is sometimes good.
Cooled down.
Sunday, February 2, 2014
I'll get over it....I promise.
Sunday, 2/2--
The snow hadn't melted quite enough to have me run the path, and I didn't feel like trekking through the snow and mud. So...I did what any other self-respecting runner would do: I made my way to the Y.
I alternated between the track, upper body machines, and treadmill, running a total of four (4) 6:30 miles with 4:00 of lifting in between.
I'm still miffed that now I have to do 18 laps instead of 16 to hit a mile on the Y's mislabeled oval.
I'll get over it....I promise.
The snow hadn't melted quite enough to have me run the path, and I didn't feel like trekking through the snow and mud. So...I did what any other self-respecting runner would do: I made my way to the Y.
I alternated between the track, upper body machines, and treadmill, running a total of four (4) 6:30 miles with 4:00 of lifting in between.
I'm still miffed that now I have to do 18 laps instead of 16 to hit a mile on the Y's mislabeled oval.
I'll get over it....I promise.
Saturday, February 1, 2014
Could it be a comeback?
I NEED A TRACK AND SOON! The snow must go.
Saturday, 2/1--Decided to stay in the neighborhood and do a
workout on Rustin's property: 8x300 behind Rustin's stadium. Unlike the
last time, when I treated the 300s like the pick-up reps workout I do (8x400 @70,
with #s 2,5, and 8 @ 63….with 3 min rest.
300s version: #s 1,3,4, and 7 at 51 and # 2,5, and 8 in 45), I just
planned to do 8 300s without any differentiation. My hope was to start with a pretty fast one
and end the same way. The actual distance is 290 meters.
I warmed up nicely and had a good stretch on this 47-degree day,
causing a little snowmelt. I wore my
racing flats. 3:00 rest between repeats:
a walk/jog back to the start.
My runs:
#1: 43.6 I wanted to get off to a good start.
#2: 43.9
#3: 43.7
#4: 43.9
#5: 42.9
#6: 44.1
#7: 43.8—I wound up having 4:00 between #s 7 and 8 because there
was a mini-van on the stretch, and I waited for it to move.
#8: 40.7
This is the best workout of this type I’ve ever done. Even though the street is slightly downhill and even though the actual distance is 290m, I have to think that these times, on their face, translate to 300m on the track with spikes. At worst these would be in the 45/46-second range for 300 (on the track), with the exception of the last one, which would be 42 and change. Could it be a comeback?
Cooled
down .75M.
The YMCA lied (a mile is not a mile)...and an Awful Week (weak) of Minimalism
Fri 1/30-
took day off. An awful week of minimalism. I'm in a funk. Let me get out of it with a good workout today.
Thurs 1/29--Y day. 3 miles, alternating with weights. Snow-covered everything...still.
Wed 1/28--Y day. 3 miles, alternating...
Tues, 1/27--awful hill workout
Mon 1/26--Y day. 3 miles alternating...
I am so miffed at the Y. The Y's indoor track reads 16 laps/mile. I actually thought, perhaps stupidly, that my repeat miles on it over the past 3 years were, well, miles. I was duped into believing that my times, whether for warming up or pushing the pace, were actually honest. I guess not. After running the mile at Glen Mills on Sunday, I think that the Y has been lying. There is scarcely a chance that the 16 laps equal a mile if I couldn't even come close to matching my time on it. I ran a crappy 5:10.07, well off the 4:49 I ran on the Y's track. My guess is that the track is 17-18 laps per mile, not 16. Terrible would be if the track is actually 19-20 laps per mile; it's possible. I bet the mile measurement is for the outer wall, not lane 1 or even lane 2. So, maybe lane 1 is 17-18 laps per mile, lane 2 is 17 laps per mile, and the wall is 16 laps per mile. This all means that I've been getting a terribly false read on my fitness. Dyslexia. Dammit!
I sort of did measure and it seems that it's 85 meters from lane 1 and probably 90 meters around in lane 2.
I think I'm going to seethe manager and then call my congressman!
took day off. An awful week of minimalism. I'm in a funk. Let me get out of it with a good workout today.
Thurs 1/29--Y day. 3 miles, alternating with weights. Snow-covered everything...still.
Wed 1/28--Y day. 3 miles, alternating...
Tues, 1/27--awful hill workout
Mon 1/26--Y day. 3 miles alternating...
I am so miffed at the Y. The Y's indoor track reads 16 laps/mile. I actually thought, perhaps stupidly, that my repeat miles on it over the past 3 years were, well, miles. I was duped into believing that my times, whether for warming up or pushing the pace, were actually honest. I guess not. After running the mile at Glen Mills on Sunday, I think that the Y has been lying. There is scarcely a chance that the 16 laps equal a mile if I couldn't even come close to matching my time on it. I ran a crappy 5:10.07, well off the 4:49 I ran on the Y's track. My guess is that the track is 17-18 laps per mile, not 16. Terrible would be if the track is actually 19-20 laps per mile; it's possible. I bet the mile measurement is for the outer wall, not lane 1 or even lane 2. So, maybe lane 1 is 17-18 laps per mile, lane 2 is 17 laps per mile, and the wall is 16 laps per mile. This all means that I've been getting a terribly false read on my fitness. Dyslexia. Dammit!
I sort of did measure and it seems that it's 85 meters from lane 1 and probably 90 meters around in lane 2.
I think I'm going to seethe manager and then call my congressman!
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