I'm starting not to mind hills!

9/12/16-

Ran easy 5.5M in 42:30 (7:44/mile pace) around the neighborhood: back of driveway, right onto Plumly, right onto Shiloh, right onto Ashley, right onto Stable, right onto Farm, continue onto Rustin HS's campus, loop around and exit at south entrance (Dunning), right onto Shiloh, right into Street Road, left at Goose Creek, two counter-clockwise loops around the park, take same route to return to driveway.  I'm starting not to mind hills!

Ran about 10M today!

Sun, 9/11/16

Ran about 10M today! Started with a fairly easy 6.2M run.  The route I took included heading to my near-town 3-mile mark at Union and Westtown.  I made a left at Union, a right at Bolmar and continued onto Montgomery.  I headed past Henderson's field hockey fields and tennis courts and made a right.  I continued on the route we normally take on Thursdays.  I eventually made a left on Fern Hill and then a right to head towards West Goshen Park.  I took a left onto Paoli Pike and hit the doors of the YMCA in 47:00.  The overall pace for the 6.2M was 7:35.  I was just under 8:00/mile for the first 3M and completed the balance, 3.2M, in 7:10 per mile.

I stayed at the Y for about 20, lifting and stretching.  I then hit the road to head home.  Instead of using the Airport Rd exit of the YMCA parking lot, I cut straight through to the exit nearest Fuggett Middle School.  I covered the 3.7M home in 27:45 (7:30/mile pace).  Ran about 10M today!

Waking up

9/10/16-

For the fifth or sixth time this summer, I went to Goose Creek Park to do some Yasso-style 800s on this humid 80-degree morning.  I started early, beginning my trek down there at 6:35 AM.  My repeats began at 6:55 AM.  The plan was to do 8x800 in 2:45 or better, with a 2:30 rest (15 seconds fewer than the 2:45 I had been taking!).  I started from the bulletin board and stopped at the opposite exit, for a full .49M; we'll call it an 800! 

2:55 SLUGGISH
2:48 (Waking up)
2:44
2:40
2:40
2:39
2:39

2:28

This compares favorably to my workout two weeks ago when I ran the following times with 2:45 rest:

2:48
2:42
2:43
2:44
2:45
2:46
2:46
2:32

9/9/16--took off

Aging, my man! Aging!

Thursday, 9/8-Got a bit of a late start but went about 6.5M at 5:40AM. I covered the hillier-than-I-remember terrain in 48:15.  7:25/mile pace

Wednesday, 9/7-went about 4M in 31:10.

Tues, 9/6--The workout was 4x1200 or 5x1200 with a 200-meter jog.  I opted for the former.

Run 1--4:34  
Run 2--4:30  
Run 3--4:26  
Run 4--4:20

One day in October 2010, I was like....

Run 1--4:35 (46 sec/200; 6:06/mile pace. 18:55 5K pace.)
Run 2--4:13 (42+ sec/200; 5:37/mile pace. 17:25 5K pace.)
Run 3--4:11 (42 sec/200; 5:35/mile pace. 17:19 5K pace)
Run 4--4:03 (40 sec/200; 5:24/mile pace. 16:44 5K pace

One day in August 2010, I was like....
Trial 1: 4:31 (~45s)
Trial 2: 4:23 (~44s)
Trial 3: 4:17 (~43s)
Trial 4: 3:58 (~39s)--

Aging, my man!  Aging!

Running short on time

Sept. 5, 2016-

Did a fairly easy 6.2M run today.  The route I took included heading to my near-town 3-mile mark at Union and Westtown.  I made a left at Union, a right at Bolmar and continued onto Montgomery.  I headed past Henderson's field hockey fields and tennis courts and made a right.  I continued on the route we normally take on Thursdays.  I eventually made a left on Fern Hill and then a right to head towards West Goshen Park.  I took a left onto Paoli Pike and hit the doors of the YMCA in 47:45.  The overall pace for the 6.2M was about 7:40.  I was 8:00/mile for the first 3M and the balance, 3.2M, in 7:20 or so per mile.

Sept 4, 2016

Running short on time, I did 3.85M in 30:20, or 7:53/mile pace.  This run involved Shiloh to Oakborne to Hummingbird to Little Shiloh to Concord to Oakborne to Shiloh to Ashley to Stable to Plumly.

How's that for an analysis?!

Sept. 3, 2016

For the fourth time this summer, I went to Goose Creek Park at  to do some Yasso-style 800s on this feel-good 70-degree morning with little humidity.  This time Chuck K. decided to join me, meeting me at my house at 7:30 for the mile jog down to the park.  The plan was to do 8x800 in 2:45 or better, with a 2:45 rest (rest what you run!).  We started from the bulletin board and stopped at the opposite exit, for a full .49M; we'll call it an 800! 

2:45
2:44
2:41
2:41
2:41
2:41
2:41

2:27

This compares favorably to last week's

2:48
2:42
2:43
2:44
2:45
2:46
2:46
2:32

On average, I was four seconds faster per run this week compared to last week.  Improved weather accounts for two of these seconds, Chuck counts for one second, and improved conditioning counts for another second.  How's that for an analysis?!

I was done!

Tues, 8/30-

The workout at WC Henderson was 3 or 4 x 1 mile with a 200m jog between runs.  The 4x1 mile was for half-marathoners; the 3x1 mile was for us pee-wees.  My runs were notoriously sluggish: 6:00, 6:02, and 6:05.  I almost joined in with the top group with 1000 and then 600 meters to go, but I decided not to.  I was done!

Mon, 8/29-

Ran around the neighborhood, about 4M in about 32:00.