Wednesday, 3/16/16-took off
Tuesday, 3/15/16-Went to our first post-winter hills track workout at West Chester Henderson HS this morn. Got there in decent enough time to warm up. The advanced workout was 5x1 mile with a 200 meter jog, the intermediate workout was 3-4x1 mile with a 200 meter jog, and the beginner workout was 3-4 x 800 with a 200 meter jog. Knowing I was neither in shape nor had the time for the advanced workout, I chose the intermediate workout, which was fine actually.
Mile 1: 6:03
Mile 2: 6:00
Mile 3: 5:57
I ran with Kevin Kelly and a couple of others, easy keeping up.
Scott Burns, Manion and another guy started earlier than usual and killed it on the track.
Monday, 3/14/16-Cannot recall. I think I ran a Rustin-plus loop
Thursday, March 17, 2016
Sunday, March 13, 2016
Dear Time Trial, I hope to see 53-point in a couple of weeks.
Sunday, 3/13/16-
Today I met up with Duncan, Rob, Bruce, Chuck K., and Mary for a workout at Radnor HS. On tap, per Chuck K's email earlier in the week, was a 400 meter time trial. Mary, Rob, and Bruce would step aside for this adventure.
I began with a mile warm up. I then stretched and did a few drills. I got my leg up nice and high for an extended, whole leg stretch in which I worked on my hamstring and such. After some good stretching, I ran three (3) 100s, the first in 14-low, the second in 13-mid, the third in 14-low. I took 3:00 minutes between the first two and 4:00 between the second and third.
Meanwhile, Rob and Bruce tackled a couple of 150s, per their workout plan. Duncan and Chuck K. joined them the first one, and Duncan joined them on the second one.
About five (5) minutes after my third 100, I was ready to rock and roll. (Coming into the workout, I told Rob that I was thinking about going after a 55-second 400. During the warm-up, I told Bruce that I'd like to run 56 seconds.)
Bruce agreed to run 150 meters, beginning on the backstretch, and Rob would run the last 150, beginning at the usual spot. I thought Chuck, Duncan and I were going to run in lanes, but the guys said they'd just fall in behind me. As a result of this decision, I figured 'd do a slight rolling start of two (2) meters.
Thinking about the video and article I had encountered yesterday, I remembered that the first 50 meters of the 400 meters need to be hard (use it or lose it). I then told myself to float over the second 100 meters, Bruce in tow. Peering at my watch at the 200, I saw 25/26. I told myself to shorten my stride over the third 100, which I don't think I did effectively. Enter Rob. I has 150 meters to go. I could feel myself decelerating over the last 100. I waited good until I crossed the line to hit my watch: 54.26 it read. What? I was thrilled. I finished the race and began marveling at the trial. I took to a full-blown conversation. I was winded, but not at all dead. This was a good sign. After 9:00 of walking about, I hopped into a 150 with the guys. 21-high was the time. After 3:00, I did a second one in 21-low.
I was thrilled. I hope to see 53-point in a couple of weeks.
Today I met up with Duncan, Rob, Bruce, Chuck K., and Mary for a workout at Radnor HS. On tap, per Chuck K's email earlier in the week, was a 400 meter time trial. Mary, Rob, and Bruce would step aside for this adventure.
I began with a mile warm up. I then stretched and did a few drills. I got my leg up nice and high for an extended, whole leg stretch in which I worked on my hamstring and such. After some good stretching, I ran three (3) 100s, the first in 14-low, the second in 13-mid, the third in 14-low. I took 3:00 minutes between the first two and 4:00 between the second and third.
Meanwhile, Rob and Bruce tackled a couple of 150s, per their workout plan. Duncan and Chuck K. joined them the first one, and Duncan joined them on the second one.
About five (5) minutes after my third 100, I was ready to rock and roll. (Coming into the workout, I told Rob that I was thinking about going after a 55-second 400. During the warm-up, I told Bruce that I'd like to run 56 seconds.)
Bruce agreed to run 150 meters, beginning on the backstretch, and Rob would run the last 150, beginning at the usual spot. I thought Chuck, Duncan and I were going to run in lanes, but the guys said they'd just fall in behind me. As a result of this decision, I figured 'd do a slight rolling start of two (2) meters.
Thinking about the video and article I had encountered yesterday, I remembered that the first 50 meters of the 400 meters need to be hard (use it or lose it). I then told myself to float over the second 100 meters, Bruce in tow. Peering at my watch at the 200, I saw 25/26. I told myself to shorten my stride over the third 100, which I don't think I did effectively. Enter Rob. I has 150 meters to go. I could feel myself decelerating over the last 100. I waited good until I crossed the line to hit my watch: 54.26 it read. What? I was thrilled. I finished the race and began marveling at the trial. I took to a full-blown conversation. I was winded, but not at all dead. This was a good sign. After 9:00 of walking about, I hopped into a 150 with the guys. 21-high was the time. After 3:00, I did a second one in 21-low.
I was thrilled. I hope to see 53-point in a couple of weeks.
Saturday, March 12, 2016
Ran 5M
Friday, 3/11/16-
Ran 5M in the early morning. Did most of a Rustin-plus loop, connecting (turning left) to the XC course at Farm Lane. Completed about 3M of the course and turned onto Plumly to head back home. 39:59. 8min/mile pace.
Ran 5M in the early morning. Did most of a Rustin-plus loop, connecting (turning left) to the XC course at Farm Lane. Completed about 3M of the course and turned onto Plumly to head back home. 39:59. 8min/mile pace.
Thursday, March 10, 2016
An 18 would be a real confidence booster.
Wednesday, 3/10/16--Arrived at Westtown School's track at 5:35 AM moderate track workout. Wonderful morning. Light winds and 60 degrees! Yes!
Left home at 5:30
Warmed up 1.0 mile.
Tried some butt kicks and majorette steps; I've been doing far too much static stretching as of late.
Started at 5:53 AM
The workout was 9 x 150.
Goal: 1st 3 in 22.5 sec; 2nd 3 in 20 sec; 3rd 3 in 19.5 sec. The idea was to average 7.5 sec/50m on the first set, 7 sec/50m on the second set, and 6.5 sec/50m on the third set. Rest of 3 minutes/250m walk between each.
1st effort: 23.6. I felt sluggish and off-kilter.
2nd: 22.2. Better, more relaxed.
3rd: 22.5. I'm in the groove now.
4th: 20.8 I did not feel like I was pressing.
5th: 20.8
6th: 20.9
7th: 19.6
8th: 19.5 I'm pressing now!I
9th: 19.6 felt like I was going nearly all-out. I was hoping to break 19 seconds based on the effort I felt I was expending.
I think that I can go faster if I do this workout later in the day. A cursory review of my history shows that I run faster later in the day, perhaps by as much as .25-.5 seconds per 100. This means that had I done ths workout later in the day under the same weather conditions I may have run each 150 a half-second or so faster.
Could it be, then, that I can reach break the 19-second barrier after all? The last time I did was a year ago, I think. An 18 would be a real confidence booster.
Left home at 5:30
Warmed up 1.0 mile.
Tried some butt kicks and majorette steps; I've been doing far too much static stretching as of late.
Started at 5:53 AM
The workout was 9 x 150.
Goal: 1st 3 in 22.5 sec; 2nd 3 in 20 sec; 3rd 3 in 19.5 sec. The idea was to average 7.5 sec/50m on the first set, 7 sec/50m on the second set, and 6.5 sec/50m on the third set. Rest of 3 minutes/250m walk between each.
1st effort: 23.6. I felt sluggish and off-kilter.
2nd: 22.2. Better, more relaxed.
3rd: 22.5. I'm in the groove now.
4th: 20.8 I did not feel like I was pressing.
5th: 20.8
6th: 20.9
7th: 19.6
8th: 19.5 I'm pressing now!I
9th: 19.6 felt like I was going nearly all-out. I was hoping to break 19 seconds based on the effort I felt I was expending.
I think that I can go faster if I do this workout later in the day. A cursory review of my history shows that I run faster later in the day, perhaps by as much as .25-.5 seconds per 100. This means that had I done ths workout later in the day under the same weather conditions I may have run each 150 a half-second or so faster.
Could it be, then, that I can reach break the 19-second barrier after all? The last time I did was a year ago, I think. An 18 would be a real confidence booster.
Tuesday, March 8, 2016
last hills workout
Tuesday, 3/8/16-Met up with the West Chester crew for our last hills workout. Like last Tuesday's, today's workout was a transition-back-to-the-track workout. On tap were two hills, 1 minute break, .5M around the block, (straight back into) two hills, and then a .5M around the block. Each of my half mile runs were 2:48. And, actually, the .5M is actually .53M, or 853 meters.
I took 50 seconds' between the hills and the half-mile on the first trial; I took only 40 seconds' rest between the hills and the half-mile on the second trial.
Monday, 3/7/16-Took off
I took 50 seconds' between the hills and the half-mile on the first trial; I took only 40 seconds' rest between the hills and the half-mile on the second trial.
Monday, 3/7/16-Took off
Sunday, March 6, 2016
My form broke down
Sunday, 3/6/16-
Made my way to Westtown School's track at 9:30 AM for a moderate workout of 8x150. My thought was to do the first four in 22-mid and the second four in 19-mid. I'd take 3:00 between repeats.
Set 1: 23-mid, 22-mid, 22-mid, 22-mid
Set 2: 19.7, 19.7, 19.9, 19.5
I really got my knees out in front of me for the first two repeats of the second set. My form broke down on the last two.
Saturday, 3/5/16-
Went to the YMCA with my wife for a moderate workout of mile/4:00 of lifting/mile/4:00 of lifting/mile.
Mile on donut track: 6:20
Lifting
Mile on treadmill: 6:05
Lifting
Mile on donut track 5:50
Made my way to Westtown School's track at 9:30 AM for a moderate workout of 8x150. My thought was to do the first four in 22-mid and the second four in 19-mid. I'd take 3:00 between repeats.
Set 1: 23-mid, 22-mid, 22-mid, 22-mid
Set 2: 19.7, 19.7, 19.9, 19.5
I really got my knees out in front of me for the first two repeats of the second set. My form broke down on the last two.
Saturday, 3/5/16-
Went to the YMCA with my wife for a moderate workout of mile/4:00 of lifting/mile/4:00 of lifting/mile.
Mile on donut track: 6:20
Lifting
Mile on treadmill: 6:05
Lifting
Mile on donut track 5:50
Saturday, March 5, 2016
low energy, low motivation, burned out
Friday, 3/4/16-Went to the Y at 5:45 AM for mile/lifting/mile/lifting/mile.
mile 1 on donut track: 6:20
4:00 of upper body work
mile 2 on treadmill: 6:00
4:00 of upper body lifting
mile 3 on donut track: 5:40
Thursday, 3/3/16-Two Rustin loops, about 4.3 or 4.4M in 33:30. 17:10 loop 1/16:20 loop 2=33:30, about 7:36/mile pace.
Wednesday, 3/2/16-Drove to Westtown School's track at 5:40 AM for a workout. I began to warm up, but I felt like crap: low energy, low motivation, burned out. I returned home.
Tuesday, 3/1/16-Met up with the West Chester crew for a 5:50 AM hills workout. Today the plan was to do six hills, take a minute or so break and then run a "hard" half mile (.5M). I did not push myself particularly hard during this workout. I thought I might siphon off a little energy from the hills for the half mile. Both were flaccid. The half mile was a meager 2:55.
mile 1 on donut track: 6:20
4:00 of upper body work
mile 2 on treadmill: 6:00
4:00 of upper body lifting
mile 3 on donut track: 5:40
Thursday, 3/3/16-Two Rustin loops, about 4.3 or 4.4M in 33:30. 17:10 loop 1/16:20 loop 2=33:30, about 7:36/mile pace.
Wednesday, 3/2/16-Drove to Westtown School's track at 5:40 AM for a workout. I began to warm up, but I felt like crap: low energy, low motivation, burned out. I returned home.
Tuesday, 3/1/16-Met up with the West Chester crew for a 5:50 AM hills workout. Today the plan was to do six hills, take a minute or so break and then run a "hard" half mile (.5M). I did not push myself particularly hard during this workout. I thought I might siphon off a little energy from the hills for the half mile. Both were flaccid. The half mile was a meager 2:55.
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