I was tight!

Jan 10, 2017

I headed to my alma mater, Swarthmore College, to use its battered, non-competition track.  I chatted it up with Pete Carroll and one of his assistants, John Noon, before warming up in the drab, drafty and somewhat crowded field house.  The infield was being used, and there were, go figure, runners about. 

I tried to get myself nice and warm and stretched out.  I was tight! I managed to get started at close 6:30 or so, having arrived at 5:50.  My tepid plan was to do some four (4) 200s at 600-meter race pace.  

Run 1: 31-low
Run 2: 31-low
Run 3: 29-mid
Run 4: 30-low

I took 3:30 between each run, feeling the effects of yesterday's loops and conveyor belt. 

Come spring, I'd like to be able to do 8x200, the first four 29-30 and the second four in 26-27.  This would compare well to my college days when we'd do 4x200 in 27-28 and 4x200 in 24-25.

again today

Mon, 1/9-Went to the Y again today, this time arriving at 5:45 AM.  Ran a 7:30 mile, stretched, and lifted for 20 minutes.  I then cooled down a mile.

Not my thing

Sun, 1/8

On this 18-degree day, I went to Swarthmore College to see whether its indoor facility was open so that I could do some 200s, but it was closed.  I drove back to WC area and decided to go to the Y.  Did the usual alternating between lifting and running on the donut track and treadmill.

6:30 on donut track
stretched-4:30 min
6:30 on treadmill
lifted legs and arms 4:30
6:00 on donut
lifted legs and arms 4:30
6:00 on donut (treadmill not available; the one that was available is stuck on a slight incline--not my thing!)
lifted for 4:30
5:55 on treadmill 

Plans

Plans for the week:

Sun-8x200 (Hopefully, Swarthmore's beaten down indoor track is open!)

Mon-Go to Y.  Arrive at 5:40.  Mile, stretch, mile, lift, mile, lift.  Should be 35 min.

Tues-2x150, 2x100

Wed-take off; try on new spikes, which should arrive by then.

Thurs-600m race at The Armory. Seed time: 1:29.22.

En Route

Sat, 1/7/17- took off. En route.

Fri, 1/6/17-ran 2M, treadmill. Out of town.

Thurs, 1/5/17-up super early; traveling.  Took off.

Wed, 1/4/17-ran 4M around neighborhood.  30:30.

Tues, 1/3/17-First hills day with the crew.  Awful.  Legs had nothing, despite easier workout: rather than go up the hill and back eight times, we went all the way to the top every other time; alternate times we went halfway up and then back down.  Took me 13:00.  Spent the entire time with second group, or equivalent.  

Easy Peasy

Jan 2, 2017--

Went for an easy 5M run.  37:50, 7:28/mile.

Happy New Year!

Jan 1, 2017

Inspired by a 2015 Facebook post from Peter Brady in which he reported doing 8x200 in 28-low with a 200-meter jog between runs, I did 8x200 with a 200-meter jog between each run.  My jog-rests ranged between 1:55 and 2:00. 

30-low
30-mid
30-mid
29-mid
30-low
30-mid
30-low
29-low

This workout felt pretty good, although my legs felt heavy  My initial hope was that I'd run these in 30-flat...in order to gather momentum towards Peter's 28-low 200s.  My times coincide more with 2:10 800 meters.  If I am to run sub-2:05, I need to hit 28-high/29-low consistently.  Alternatively, I need to run 30s with a 90- and then 60-second rest.  I'd hope a second 8x200 workout (w/ a 200-meter jog of 2:00) would yield sub-29s

Happy New Year!