Thursday, 8/14-Still not feeling well. It's been more than a week now. I met up with the crew, and we did the 7.9M course in reverse. About two miles into the run, the workout was 1:15, 1:00, and :45 of pickups, followed by :45 rest. John Callaghan and I ran together. We stopped for a minute when we had finished, and we jogged the last couple of mile for a pedestrian 60:00.
Wednesday, 8/13--I'm tired, and I'm not quite myself. After getting up at 4:00 AM to send125 students to the NC Outward Bound School, I was tired. I went into the office and worked for a while. I then ran the Michelle's Miles course on campus, managing a sluggish 24:00.
Thursday, August 14, 2014
Tuesday, August 12, 2014
I sagged like a heavy load.
Tuesday, 8/11-Went to WC Henderson for a workout. The marathoners had 3x1.5M, with a 400m jog between sets. Others of us had 1.5M, 1M, and 800m, with a 400m jog between sets. I did the latter workout, but barely. 9:58, 6:17, 2:56. The 400m rest consisted on a walk/jog. The workout was tough, and reminded me that I have a lot of work ahead of me.
Monday, 8/10-took off
Sun, 8/9--Runner's Pentathlon--I arrived at Germantown Academy for the Runner's Pentathlon at about 7:40 or so, knowing that it started at 8:30. As it turned out, the heats were such that I had plenty of time to warm up.
The first event was the 3000. My goal was to run 82s per lap. Fat chance. I started out okay, but fell way off pace by the mile mark. 78, 2:39, 4:04, 5:36,...11:00. My bad started killing me. I was supposed to run close to 10:15. Not a great start at low 70-something points. I had to keep myself motivated after this mess. I found myself in 15th place.
It was time for the 200. I was in lane 4; Kevin was in lane 5, and3two younger kids were in lanes 2 and 3. The gun went off. I caught Kevin on the stagger, and thought I had a commanding lead coming into the straightaway. I could feel one of the younger guys surging back. He caught me in the last 20 meters, which is when I started to lean. I posted 25-something. 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 77, 2:37, 4:00, 4:57. I was supposed to run 4:45. Fewer points than expected. Low 70s.
And then the 100 reared its head. I was thankful for the sprint. My 100 heat composition was the same as the 200. I was in lane 3 again. I had a good start. 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 12.52. Again, not great, but points are points afterall.
Finally, the 400 awaited me. I was in lane 2, and I thought the guy in lane 3 was faster than I am. I figured I would keep pace with the guy, just hang on, and sling-shot off the last turn and into the straightaway. And that's exactly what happened. But, I went out way too slow, 28sec at the 200! I kept my pace with as I bent around the turn. Coming out of the turn, I just lifted and I was home free in pedestrian 57.01. Yuck, a far cry from my season's best of 53!
And there--I had done it--the Runner's Pent. I earned 9th place behind some strong competitors. Even though my score was a point higher than what I had earned two years ago, I sagged like a heavy load.
Monday, 8/10-took off
Sun, 8/9--Runner's Pentathlon--I arrived at Germantown Academy for the Runner's Pentathlon at about 7:40 or so, knowing that it started at 8:30. As it turned out, the heats were such that I had plenty of time to warm up.
The first event was the 3000. My goal was to run 82s per lap. Fat chance. I started out okay, but fell way off pace by the mile mark. 78, 2:39, 4:04, 5:36,...11:00. My bad started killing me. I was supposed to run close to 10:15. Not a great start at low 70-something points. I had to keep myself motivated after this mess. I found myself in 15th place.
It was time for the 200. I was in lane 4; Kevin was in lane 5, and3two younger kids were in lanes 2 and 3. The gun went off. I caught Kevin on the stagger, and thought I had a commanding lead coming into the straightaway. I could feel one of the younger guys surging back. He caught me in the last 20 meters, which is when I started to lean. I posted 25-something. 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 77, 2:37, 4:00, 4:57. I was supposed to run 4:45. Fewer points than expected. Low 70s.
And then the 100 reared its head. I was thankful for the sprint. My 100 heat composition was the same as the 200. I was in lane 3 again. I had a good start. 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 12.52. Again, not great, but points are points afterall.
Finally, the 400 awaited me. I was in lane 2, and I thought the guy in lane 3 was faster than I am. I figured I would keep pace with the guy, just hang on, and sling-shot off the last turn and into the straightaway. And that's exactly what happened. But, I went out way too slow, 28sec at the 200! I kept my pace with as I bent around the turn. Coming out of the turn, I just lifted and I was home free in pedestrian 57.01. Yuck, a far cry from my season's best of 53!
And there--I had done it--the Runner's Pent. I earned 9th place behind some strong competitors. Even though my score was a point higher than what I had earned two years ago, I sagged like a heavy load.
Sunday, August 10, 2014
I kept within reach
Saturday, 8/9-took off
Friday, 8/8-took off
Thursday, 8/7-met up with the West Chester crew at the country club at 5:40 AM. The workout was the 7.9M loop, of course, but, beginning at just before the 2M mark, we would do 4 x :15/:30/:45 with 1 minute's rest. I reached the 4M mark in 28:15, and we finished the last set at the Henderson-side of the tennis courts. I felt good about this run. I kept within reach of the top pack. After we rested for about :45, I decided to jog the rest of the 7.9M with the crew. 58:30. Played tennis with Rich at 5:30 and met Craig for dinner at 7:15.
Wednesday, 8/6-went to the Y and did two sets of my run/upper body lift combo. Mile/upper body lift (3:30)
Friday, 8/8-took off
Thursday, 8/7-met up with the West Chester crew at the country club at 5:40 AM. The workout was the 7.9M loop, of course, but, beginning at just before the 2M mark, we would do 4 x :15/:30/:45 with 1 minute's rest. I reached the 4M mark in 28:15, and we finished the last set at the Henderson-side of the tennis courts. I felt good about this run. I kept within reach of the top pack. After we rested for about :45, I decided to jog the rest of the 7.9M with the crew. 58:30. Played tennis with Rich at 5:30 and met Craig for dinner at 7:15.
Wednesday, 8/6-went to the Y and did two sets of my run/upper body lift combo. Mile/upper body lift (3:30)
Tuesday, August 5, 2014
I stained the deck.
Tuesday, 8/5-Overslept. Was supposed to go to WC Henderson for a workout,provided the track was available. Went to Westtown School's track instead to do 4-5 x 1200 w/ a 200m jog. I wound up doing 5x1000 with 200m/1:30 jog. The 1000s were supposed to be between 5:35-5:45 pace, but I wound up hovering around 6:00 pace.
3:43, 3:44, 3:45, 3:44, 3:33.
Monday, 8/4-I woke up and, instead of running at 6:30, I stained the deck.
Sunday, 8/3-5.7M, easy, 43:30.
3:43, 3:44, 3:45, 3:44, 3:33.
Monday, 8/4-I woke up and, instead of running at 6:30, I stained the deck.
Sunday, 8/3-5.7M, easy, 43:30.
Sunday, August 3, 2014
I'm on my way
Sunday-
Saturday, 8/2/14--Went to Westtown School's track for 6x400 at a 5K minus 15 sec pace, followed by some sprinting.
5K minus 15 sec pace meant 77-79 seconds. The rest would be 1:40 during a 100m walk. 77,78,78,78,77,75.
I then tried my luck at a little speed with 3x150. 20-mid, 21-flat, 20-mid.
I then capped off the workout with 3x100: 13-low, 12-high, 12-high.
Overall, I'm on my way to getting into 5K shape, but I've retained at least some speed.
Saturday, 8/2/14--Went to Westtown School's track for 6x400 at a 5K minus 15 sec pace, followed by some sprinting.
5K minus 15 sec pace meant 77-79 seconds. The rest would be 1:40 during a 100m walk. 77,78,78,78,77,75.
I then tried my luck at a little speed with 3x150. 20-mid, 21-flat, 20-mid.
I then capped off the workout with 3x100: 13-low, 12-high, 12-high.
Overall, I'm on my way to getting into 5K shape, but I've retained at least some speed.
Friday, August 1, 2014
Plans
Plans:
Sat-8x400 in 80 sec with 1:30 rest OR 6x400 in 80 and a few fast 200s or 150s
Sun-long run 10-12M?
Mon-Y?
Tues-5x1200 or 6x1000
Wed-recovery run
Thurs-distance run in Borough
Fri-take off
Sat-take off
Sat-8x400 in 80 sec with 1:30 rest OR 6x400 in 80 and a few fast 200s or 150s
Sun-long run 10-12M?
Mon-Y?
Tues-5x1200 or 6x1000
Wed-recovery run
Thurs-distance run in Borough
Fri-take off
Sat-take off
Trying to recover my mojo
Fri, 8/1-took the day off.
Thursday, 7/31--ran 6.4M--Three Rustin-plus loops
16:45
32:25 (15:40)
47:20 (14:55)
Trying to recover my mojo.
Played tennis with Rich at 5 PM.
Wednesday, 7/30--ran 4.26M--Two Rustin loops easy.
18:00
35:30 (17:30)
Tuesday, 7/29--went to the Y. Alternated between 4:00 running @ 6:00 pace and 3:00 upper body lifting. Used treadmill and donut track. 4 sets
Monday, 7/28--Two Rustin loops. 4.26M med in 33:30.
Thursday, 7/31--ran 6.4M--Three Rustin-plus loops
16:45
32:25 (15:40)
47:20 (14:55)
Trying to recover my mojo.
Played tennis with Rich at 5 PM.
Wednesday, 7/30--ran 4.26M--Two Rustin loops easy.
18:00
35:30 (17:30)
Tuesday, 7/29--went to the Y. Alternated between 4:00 running @ 6:00 pace and 3:00 upper body lifting. Used treadmill and donut track. 4 sets
Monday, 7/28--Two Rustin loops. 4.26M med in 33:30.
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