Dec 21, 2016-
Went to the Y at noonish. My plan was to do 5x1 mile, with 5:00 of lifting between runs. However, at the end of the fourth mile, I felt a jolt to the back of my leg. That was enough to tell me to quit! Before then, I felt good. I did a fair amount of stretching, too! Lifting wise, I worked my legs mainly.
7:00 (donut)
6:59 (treadmill)
6:40 (donut)
Was just about at 7:00 (treadmill) when a little jolt to my leg happened.
Wednesday, December 21, 2016
At least I took less rest.
Tues, 12/20-
I opted for my sit 'n kick reps workout on this 35-degree but otherwise nice day. In its purest form, the sit 'n kick reps workout consists of 5 x (400…rest 30 sec…and then 200). The goal for the 400 is 64, and the goal for 200 is 28. My doubly modified version is 5 x (400...rest 60 sec...and then 150). The 400s were supposed to be in 65/66 today, and the goal for 150 was 22. I like to think of the 400s as the pace of the second lap in an 800-meter race, and I like to think of the 150s as the pace of an 600-meter race.
After an 8:00 mile and some good stretching, I was ready.
Set 1: 66-mid (32-low/34-low), 23-low
1000 jog in 8:00.
Set 2: 66-low (32-low/34-low), 22-mid
1000 jog in 8:00
Set 3: 66-low (31-high/34-low), 22-mid
1000 jog in 8:00
Set 4: 65-high (32-low/33-mid), 23-low
1000 jog in 8:30
Set 5: 63-mid (31-low/32-low), 21-mid
I am, on average, a second or two off where I was this time last year. At least I took less rest than I did last year on this day.
On this day last year, I managed...
Set 1: 65-mid (15,30-high/34-high), 23-mid
1000 jog in 7:45. Then, I waited an additional 45 sec before beginning the second set.
Set 2: 65-low (15,30-high/34-low), 22-mid
1200 jog in 8:30
Set 3: 63-high (15,30-low/33-mid), 22-low
1200 jog in 8:30
Set 4: 64-low (15,30-low/33-mid), 23-low
1200 jog in 8:30
Set 5: 63-mid (14,30-low/33-low), 21-mid
I opted for my sit 'n kick reps workout on this 35-degree but otherwise nice day. In its purest form, the sit 'n kick reps workout consists of 5 x (400…rest 30 sec…and then 200). The goal for the 400 is 64, and the goal for 200 is 28. My doubly modified version is 5 x (400...rest 60 sec...and then 150). The 400s were supposed to be in 65/66 today, and the goal for 150 was 22. I like to think of the 400s as the pace of the second lap in an 800-meter race, and I like to think of the 150s as the pace of an 600-meter race.
After an 8:00 mile and some good stretching, I was ready.
Set 1: 66-mid (32-low/34-low), 23-low
1000 jog in 8:00.
Set 2: 66-low (32-low/34-low), 22-mid
1000 jog in 8:00
Set 3: 66-low (31-high/34-low), 22-mid
1000 jog in 8:00
Set 4: 65-high (32-low/33-mid), 23-low
1000 jog in 8:30
Set 5: 63-mid (31-low/32-low), 21-mid
I am, on average, a second or two off where I was this time last year. At least I took less rest than I did last year on this day.
On this day last year, I managed...
Set 1: 65-mid (15,30-high/34-high), 23-mid
1000 jog in 7:45. Then, I waited an additional 45 sec before beginning the second set.
Set 2: 65-low (15,30-high/34-low), 22-mid
1200 jog in 8:30
Set 3: 63-high (15,30-low/33-mid), 22-low
1200 jog in 8:30
Set 4: 64-low (15,30-low/33-mid), 23-low
1200 jog in 8:30
Set 5: 63-mid (14,30-low/33-low), 21-mid
Monday, December 19, 2016
At least it was 53-degrees
Monday, Dec 19th-After getting back from Franklin & Marshall and Dickinson, I went for an easy 5M, covering the distance in 36:45. 7:21/mile pace.
Sunday, Dec 18th-Met up with Chuck K. at Westtown at 8:15AM for a workout in the off-and-on wind and rain. At least it was 53-degrees.
I decided we'd do 5x200 in 800 meter race pace; 5 x150 in 600 meter race pace; 5x100 in 400 meter race pace. We'd take 2:45 between each repeat for the 200s and 150s and 2:15 between the 100s.
My runs, with Chuck in tow:
200s (32 sec goal pace...for 800m race): 33-mid, 32-low, 31-high, 32-low, 31-high. Relaxed pick-up run.
150s (22 sec goal pace...for 600m race): 22-mid, 22-low, 21-high, 22-low, 21-mid, 21-low. Relaxed sprint.
100s (sub 14 sec goal pace...for the 400m race): 13.8, 13.6, 13.2, 13.1, 13.1, 12.7. Relaxed sprint.
See 12/19/15:
I decided we'd (Bruce, Ray, and I) do 5x200; 5 x150; 5x100. We'd take 2:45 between each repeat and no additional time between sets. The other folks did their own thing. Chuck and Chuck did three (3) simulated 800s (400, 60 sec rest, 200, 30 sec rest, and 200, 5 min rest)
My runs, with Bruce and Ray in tow:
200s (30 sec goal pace...for 800m race): 29-high, 31-low, 30-mid, 30-low, 30-high. Relaxed pick-up run.
150s (20 sec goal pace...for 400m race): 21-high (I realized we had run longer than 150, on account of being disoriented by the other "150" mark), 21-low, 20-mid, 20-mid, 20-mid, 20-mid. Relaxed sprint.
100s (sub 13 sec goal pace...for the first 100 of a 400m race): 12.9, 13.1, 12.6, 12.6, 12.5, 12.7. Relaxed sprint.
Sunday, Dec 18th-Met up with Chuck K. at Westtown at 8:15AM for a workout in the off-and-on wind and rain. At least it was 53-degrees.
I decided we'd do 5x200 in 800 meter race pace; 5 x150 in 600 meter race pace; 5x100 in 400 meter race pace. We'd take 2:45 between each repeat for the 200s and 150s and 2:15 between the 100s.
My runs, with Chuck in tow:
200s (32 sec goal pace...for 800m race): 33-mid, 32-low, 31-high, 32-low, 31-high. Relaxed pick-up run.
150s (22 sec goal pace...for 600m race): 22-mid, 22-low, 21-high, 22-low, 21-mid, 21-low. Relaxed sprint.
100s (sub 14 sec goal pace...for the 400m race): 13.8, 13.6, 13.2, 13.1, 13.1, 12.7. Relaxed sprint.
See 12/19/15:
I decided we'd (Bruce, Ray, and I) do 5x200; 5 x150; 5x100. We'd take 2:45 between each repeat and no additional time between sets. The other folks did their own thing. Chuck and Chuck did three (3) simulated 800s (400, 60 sec rest, 200, 30 sec rest, and 200, 5 min rest)
My runs, with Bruce and Ray in tow:
200s (30 sec goal pace...for 800m race): 29-high, 31-low, 30-mid, 30-low, 30-high. Relaxed pick-up run.
150s (20 sec goal pace...for 400m race): 21-high (I realized we had run longer than 150, on account of being disoriented by the other "150" mark), 21-low, 20-mid, 20-mid, 20-mid, 20-mid. Relaxed sprint.
100s (sub 13 sec goal pace...for the first 100 of a 400m race): 12.9, 13.1, 12.6, 12.6, 12.5, 12.7. Relaxed sprint.
Saturday, December 17, 2016
What a feat, despite my sluggish time.
Sat, 12/17-Went to the Y and did 5x1 mile, with 5:00 of lifting between runs. I did a fair bit of stretching, too! I worked my legs mainly.
6:45 (donut)
6:59 (treadmill)
6:30 (donut)
7:00 (treadmill)
6:30 (donut)
Fri, 12/16-Took off after arriving at home at midnight.
Thurs, 12/15-Race day. Met Chuck S, Chuck K. and Greg (blast from the past...coaching days) at the Ramada In in Bordertown, NJ at 5:00. Made our way to the Armory in NYC; traffic for sure. Arrived at about 7:00, which was the start time for the meet. I got in a few laps before they closed down the track. I ran in the infield and stretched. The time schedule indicated that the 800 would go off at 8:20. There were two heats of the women's mile, six heats of the men's mile, two heats of the women's 800, and six heats of the men's 800. Seeding myself at 2:10, was heat 3 lane 5 in the 800. My race would go off at 8:30 or so. I was ready and pretty stretched, despite a tiring, emotional week.
My plan was to try to run 32, 32, 33, 33. https://www.armorytrack.org/gprofile.php?mgroup_id=45586&mgroup_event_id=10544&year=2016&do=videos&video_id=190562
I got out okay and found myself in fourth after the first 200. I saw 32/33 as I crossed. I was concerned I was a little slow. I surged past a guy who seemed to be older than I. Going into the far turn, I passed him. I must've cut him off because, at the top of the turn, the guy pushed me from behind. This led me to pick up with pace for the next few meters. I saw 65 as I crossed. On the backstretch of this lap he passed me. I felt like I had slowed down. On the final lap I felt strong enough to kick it in. And I did. I saw 2:11 as I crossed the line. My official splits were intriguing:
While I didn't negative split like I did at Ursinus, my last lap was my fastest! What a feat, despite my sluggish time.
Wed, 12/14-Took off
Tues, 12/13-Went to Westtown School for a brief race-pace workout. I did 4x200. The goal was to hit 32/33 with 2:30 rest. I managed that pretty easily: 33-low, 32-low, 31-high, 31-low.
6:45 (donut)
6:59 (treadmill)
6:30 (donut)
7:00 (treadmill)
6:30 (donut)
Fri, 12/16-Took off after arriving at home at midnight.
Thurs, 12/15-Race day. Met Chuck S, Chuck K. and Greg (blast from the past...coaching days) at the Ramada In in Bordertown, NJ at 5:00. Made our way to the Armory in NYC; traffic for sure. Arrived at about 7:00, which was the start time for the meet. I got in a few laps before they closed down the track. I ran in the infield and stretched. The time schedule indicated that the 800 would go off at 8:20. There were two heats of the women's mile, six heats of the men's mile, two heats of the women's 800, and six heats of the men's 800. Seeding myself at 2:10, was heat 3 lane 5 in the 800. My race would go off at 8:30 or so. I was ready and pretty stretched, despite a tiring, emotional week.
My plan was to try to run 32, 32, 33, 33. https://www.armorytrack.org/gprofile.php?mgroup_id=45586&mgroup_event_id=10544&year=2016&do=videos&video_id=190562
I got out okay and found myself in fourth after the first 200. I saw 32/33 as I crossed. I was concerned I was a little slow. I surged past a guy who seemed to be older than I. Going into the far turn, I passed him. I must've cut him off because, at the top of the turn, the guy pushed me from behind. This led me to pick up with pace for the next few meters. I saw 65 as I crossed. On the backstretch of this lap he passed me. I felt like I had slowed down. On the final lap I felt strong enough to kick it in. And I did. I saw 2:11 as I crossed the line. My official splits were intriguing:
33.049 (33.049)
1:05.355 (32.307)
1:39.928 (34.573)
2:12.087 (32.159)
2:12.09
While I didn't negative split like I did at Ursinus, my last lap was my fastest! What a feat, despite my sluggish time.
Wed, 12/14-Took off
Tues, 12/13-Went to Westtown School for a brief race-pace workout. I did 4x200. The goal was to hit 32/33 with 2:30 rest. I managed that pretty easily: 33-low, 32-low, 31-high, 31-low.
Monday, December 12, 2016
some leg work
Mon-Ran about 3M (2.95M) in 21:40 (about 7:40/mile)
Sun-went to the Y and did 3x1 mile (6:25, 6:15, 6:00). Did some leg work and upper body work, too.
Sat-Went to Radnor HS to run with the crew. Thought about doing something hefty on this cold and windy day, but decided against it. Wound up doing Rob's workout, plus a bit more.
5x100 in 15 (avg)
6x150 in 23/24
I then did anther 5x100 in 14/15, plus a 150 in 23
Fri-Took off
Thurs-Went to the track at 5:45AM to do a few 150s. Ran 2x23, 2x22, and 2x21.
Sun-went to the Y and did 3x1 mile (6:25, 6:15, 6:00). Did some leg work and upper body work, too.
Sat-Went to Radnor HS to run with the crew. Thought about doing something hefty on this cold and windy day, but decided against it. Wound up doing Rob's workout, plus a bit more.
5x100 in 15 (avg)
6x150 in 23/24
I then did anther 5x100 in 14/15, plus a 150 in 23
Fri-Took off
Thurs-Went to the track at 5:45AM to do a few 150s. Ran 2x23, 2x22, and 2x21.
Wednesday, December 7, 2016
Fat chance
Wed, 12/7-took off; too much work to do.
Tues, 12/6-the workout at WC Henderson HS have been suspended until after January 1, after which we will begin hills. So...today I arrived at Westtown's track at 5:45AM to do a few 150s. Since I was running late (surprise!), I managed only six. The idea was to do 2x23, 2x22, and 2x21 with exactly 2:30 (of walking and jogging) between runs. Fat chance, even though this would have been cake last year.
24-mid, 24-low
23-mid, 23-mid
21-high, 21-low
Tues, 12/6-the workout at WC Henderson HS have been suspended until after January 1, after which we will begin hills. So...today I arrived at Westtown's track at 5:45AM to do a few 150s. Since I was running late (surprise!), I managed only six. The idea was to do 2x23, 2x22, and 2x21 with exactly 2:30 (of walking and jogging) between runs. Fat chance, even though this would have been cake last year.
24-mid, 24-low
23-mid, 23-mid
21-high, 21-low
Monday, December 5, 2016
Shaving at least two
Mon, 12/5/16-
Ran 4.7M at 5:45AM...in 34:50.
Sun, 12/4/16-
Went to the Y with V. Ran 2 miles on the donut in 13:25. Lifted legs for a little while. I then ran a mile on the treadmill in 6:15.
Sat, 12/3/16-Bow Tie Invitational.
Davirah dropped me off at Ursinus at 12:40 and went shopping. My race was scheduled for 1:50. I met up with a couple of guys. I began warming up at 1:00. The race wound up going off at about 2:05, after the jets had been collapsed from three heats to two.
So we were at the line ready to go. I was in lane 1. There were about 15 in my heat. And the gun went off. I dashed towards the front of the heat, situating myself in sixth. I was in a good position, but felt the runner in front of me slow a bit. I hit 32-low at the 200. I hit the 400 in 66/67. By this time and now in 6th place, I knew I had to pass the guy in front of me. At just beyond the 400m mark, I clipped his feet and then passed him on the inside. I also started making my way toward the guy in third. I felt comfortable. I kept pace with him over the next 100m and closed the gap coming up the homestretch. I caught him on the final homestretch. I was pleased with how my race felt, even though I wish the time had been faster than 2:14.60, my slowest time as a masters runner. The race was even and felt good, though. Shaving at least two seconds off each lap is a goal for sure.
Fri, 12/2/16-
Took off
Thurs, 12/1/16
Went to Westtown School's track at 5:45AM and ran a few 200s in 33, 32, and 31.
Wed, 11/30/16-
Took off
Tues, 11/29/16-
The workout at Henderson was 4 x (800, plus 300). The 800s were supposed to be in 5K pace, and the 300s were supposed to be faster.
Set 1: 2:55, 60
set 2: 2:50, 61
set 3: 2:48, 61
set 4: 2:40, and then I had to leave. I was running late.
Mon, 11/28/16-
Ran 4.7M
Ran 4.7M at 5:45AM...in 34:50.
Sun, 12/4/16-
Went to the Y with V. Ran 2 miles on the donut in 13:25. Lifted legs for a little while. I then ran a mile on the treadmill in 6:15.
Sat, 12/3/16-Bow Tie Invitational.
Davirah dropped me off at Ursinus at 12:40 and went shopping. My race was scheduled for 1:50. I met up with a couple of guys. I began warming up at 1:00. The race wound up going off at about 2:05, after the jets had been collapsed from three heats to two.
So we were at the line ready to go. I was in lane 1. There were about 15 in my heat. And the gun went off. I dashed towards the front of the heat, situating myself in sixth. I was in a good position, but felt the runner in front of me slow a bit. I hit 32-low at the 200. I hit the 400 in 66/67. By this time and now in 6th place, I knew I had to pass the guy in front of me. At just beyond the 400m mark, I clipped his feet and then passed him on the inside. I also started making my way toward the guy in third. I felt comfortable. I kept pace with him over the next 100m and closed the gap coming up the homestretch. I caught him on the final homestretch. I was pleased with how my race felt, even though I wish the time had been faster than 2:14.60, my slowest time as a masters runner. The race was even and felt good, though. Shaving at least two seconds off each lap is a goal for sure.
Fri, 12/2/16-
Took off
Thurs, 12/1/16
Went to Westtown School's track at 5:45AM and ran a few 200s in 33, 32, and 31.
Wed, 11/30/16-
Took off
Tues, 11/29/16-
The workout at Henderson was 4 x (800, plus 300). The 800s were supposed to be in 5K pace, and the 300s were supposed to be faster.
Set 1: 2:55, 60
set 2: 2:50, 61
set 3: 2:48, 61
set 4: 2:40, and then I had to leave. I was running late.
Mon, 11/28/16-
Ran 4.7M
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