Thurs, 3/9/17-
Left the office early and headed to the track to work out with the track team!
The top distance runners had 4 sets of 4 200 on tap (for a total of 16). They were to run the 200s in 30/31 and take a measly 30 seconds rest. Two "whole" minutes were allotted between sets. ARE YOU NUTS?
I managed the first set respectably, running right behind Jake.
29-high
30-high
31-low
31-high
See a pattern?
I then hopped in with another group doing a ladder. After about 3 minutes, I popped a doable 30-second 200. The lactic acid has me in its grip, though.
I did another 200, then 2 close-to-100s.
I then hopped back into the fray with Jake and Elias for another couple of 200s in 30.
The wind was ridiculously unforgiving.
Wed, 4.7M in 34:49
Thursday, March 9, 2017
Tuesday, March 7, 2017
Hills
3/7/17
Hills workout:
Lafayette loop
Long hill
Regular hill
Short hill
Short Hill
Regular Hill
Long hill
Lafayette loop
2.55M in 16:53
Hills workout:
Lafayette loop
Long hill
Regular hill
Short hill
Short Hill
Regular Hill
Long hill
Lafayette loop
2.55M in 16:53
Sunday, March 5, 2017
I was happy to meet its acquaintance. 15 200s, anyone?
Sun, 3/5-Went to the Y with V. Mile/lift/mile/lift/half-mile
Sat, 3/4-
Fri, 3/3-took off
Thurs, 3/2-Met up with Chuck K. in Willow Grove at 4:45 to head to the Mile Mania meet at Ocean Breeze, Staten Island. I would be my first visit to this venue, which has been getting rave reviews. After a hectic drive, we arrived there at about 7:00 for the 7:30 meet. We checked in and began warming up pretty immediately. Fortunate for me, the mile was the first event. Chuck would do the first few laps of the mile as warm-up for the 800 meters, the second event. There were four heats of the miles, three for men, one for women.
I warmed up well, but I didn't feel energized.
The 800 seeding was done on the spot. The clerk asked for those with a 2:00 o below time to step forward. Then he called for 2:05 or below, then 2:10 or below, etc. I'd be in the first heat, along with Chuck and 15 other guys. And the guy went off. I accidentally spiked the shoes of the runner to my inside, and another runner, in an unrelated encounter, hit the track 30 meters in. We were called back, as the top runners hit the 50-meter mark. To give us time to recalibrate, the starter asked for the second heat to go. After the heat finished, with the winner running a strong 2:08, the first heat was back in action.
I got out pretty well. I was thrilled to know there was a huge clock at the start/finish AND at the 100 meter mark. I crossed the 100-meter mark at 14xx and the 200-meter mark at 29xx. I was moving. We settled down. I hit the 400 in 61xx. I passed someone on the backstretch as I got up on my toes. And then I faltered. I started worrying that the guy now in front of me had slowed down and that I was now off pace. I kept saying to myself I needed to cross the 600 mark in 1:33 to make this race viable. As I was coming up the homestretch, I could see that I would reach the 600 in 1:35...and then end up with 2:09. I just went numb and, in a show of impulsivity, I stepped off the track at the 600 in 1:35.
I realized that I was a bit burned out. I was emotionally and physically exhausted from the week in many ways. Unfortunately, I had made the trip to Ocean Breeze in vain, wasting my time. However, I was happy to meet its acquaintance. At least I finished the evening with 6-8 60 meter pickups!
Sat, 3/4-
I decided to do a modified version of the Russian intervals workout. As written for a high school 2:00 800 meter runner, the Russian intervals workout consists of 5 x (3x300m @ 48 with a 30-second/100m jog-rest between runs and an 800m jog/rest between sets.) This means 5 sets of 3 300s in 48 seconds, with 30 seconds' rest between runs and an 800 meter jog between sets! OMG. I have done a modified version of this workout in the past. For example, I have tried five sets of 2 x 300 or even a couple sets (3 or 4) of 3x300, but never five.
I decided to do 200s instead of 300s. My plan was for us to take exactly 60 seconds between runs and jog the 800 between sets in 6:45, or rest for the equivalent amount of time. My goal is to build towards the original workout Russian intervals workout described above. With my goal being 30xx seconds for the 200s, here's what I managed:
Set 1: 30-mid, 60 sec rest, 31-low, 60 sec rest, 31-low
6:45 800 meter jog
Set 2: 30-mid, 60 sec rest, 29-high, 60 sec rest, 31-low
6:45 800 meter jog
Set 3: 31-low, 60 sec rest, 31-low, 60 sec rest, 31-mid
6:45 800 meter jog
Set 4: 30-mid, 60 sec rest, 31-mid, 60 sec rest, 30-low
6:45 800 meter jog
Set 5: 31-low 60 sec rest, 30-mid, 60 sec rest, 30-low
This workout performance wasn't great on this 30-degree and windy day, but it was slightly better than the same one nearly a year ago at Radnor HS.
By my estimate, an average pace of 31-low throughout the workout translates to 2:08 800 meter race. Argh!
I would like to do these repeats in sub-30 next month. Alternatively, I'd like to do this workout with 45 or 30 seconds' rest between 200s. OR Perhaps I could do the 5 set of 3 300s in 48 with 60 sec rest instead of 30.
I would also like to give the "breaking the barrier" at some point again.
I need to force myself to get stronger and tougher!
Fri, 3/3-took off
Thurs, 3/2-Met up with Chuck K. in Willow Grove at 4:45 to head to the Mile Mania meet at Ocean Breeze, Staten Island. I would be my first visit to this venue, which has been getting rave reviews. After a hectic drive, we arrived there at about 7:00 for the 7:30 meet. We checked in and began warming up pretty immediately. Fortunate for me, the mile was the first event. Chuck would do the first few laps of the mile as warm-up for the 800 meters, the second event. There were four heats of the miles, three for men, one for women.
I warmed up well, but I didn't feel energized.
The 800 seeding was done on the spot. The clerk asked for those with a 2:00 o below time to step forward. Then he called for 2:05 or below, then 2:10 or below, etc. I'd be in the first heat, along with Chuck and 15 other guys. And the guy went off. I accidentally spiked the shoes of the runner to my inside, and another runner, in an unrelated encounter, hit the track 30 meters in. We were called back, as the top runners hit the 50-meter mark. To give us time to recalibrate, the starter asked for the second heat to go. After the heat finished, with the winner running a strong 2:08, the first heat was back in action.
I got out pretty well. I was thrilled to know there was a huge clock at the start/finish AND at the 100 meter mark. I crossed the 100-meter mark at 14xx and the 200-meter mark at 29xx. I was moving. We settled down. I hit the 400 in 61xx. I passed someone on the backstretch as I got up on my toes. And then I faltered. I started worrying that the guy now in front of me had slowed down and that I was now off pace. I kept saying to myself I needed to cross the 600 mark in 1:33 to make this race viable. As I was coming up the homestretch, I could see that I would reach the 600 in 1:35...and then end up with 2:09. I just went numb and, in a show of impulsivity, I stepped off the track at the 600 in 1:35.
I realized that I was a bit burned out. I was emotionally and physically exhausted from the week in many ways. Unfortunately, I had made the trip to Ocean Breeze in vain, wasting my time. However, I was happy to meet its acquaintance. At least I finished the evening with 6-8 60 meter pickups!
Monday, February 27, 2017
Lifting time
Mon, 2/27/17-
Did 4.7M in 35:50 at 5:45 AM.
Sun, 2/26/17-
Went to the YMCA. Did 4 x (mile, lift). Miles were in 8:00; lifting time was 4:00.
Did 4.7M in 35:50 at 5:45 AM.
Sun, 2/26/17-
Went to the YMCA. Did 4 x (mile, lift). Miles were in 8:00; lifting time was 4:00.
Saturday, February 25, 2017
I opted
On this amazing day of weather, I headed to Westttown School's track for a workout with Chuck K.
I opted for my sit 'n kick reps workout on this 60-degree but rather windy day, windier than last week. 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 64xx today, and the goal for 150 was 22xx. 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 (or the last 150 in a 400-meter race). My plan was to take 8:30 rest between sets.
After an 8:00 mile and some good stretching, I was ready.
Set 1: 65-low (31-low/34-low), 22-mid
1000 meters: 800 meter jog in 6:15, 200 meter walk in 2:30.
Set 2: 64-low (30-high/33-mid), 22-low
1000 meters: 800 meter jog in 6:15, 200 meter walk in 2:30.
Set 3: 63-mid (30-low/33-low), 22-high
1000 meters: 800 meter jog in 6:15, 200 meter walk in 2:30.
Set 4: 63-low (30-low/33), 22-low
1000 meters: 800 meter jog in 6:15, 200 meter walk in 2:30.
Set 5: 62-low (29-low/32-high), 22-high
I ran, on average, about a half-second faster than I did last week.
I opted for my sit 'n kick reps workout on this 60-degree but rather windy day, windier than last week. 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 64xx today, and the goal for 150 was 22xx. 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 (or the last 150 in a 400-meter race). My plan was to take 8:30 rest between sets.
After an 8:00 mile and some good stretching, I was ready.
Set 1: 65-low (31-low/34-low), 22-mid
1000 meters: 800 meter jog in 6:15, 200 meter walk in 2:30.
Set 2: 64-low (30-high/33-mid), 22-low
1000 meters: 800 meter jog in 6:15, 200 meter walk in 2:30.
Set 3: 63-mid (30-low/33-low), 22-high
1000 meters: 800 meter jog in 6:15, 200 meter walk in 2:30.
Set 4: 63-low (30-low/33), 22-low
1000 meters: 800 meter jog in 6:15, 200 meter walk in 2:30.
Set 5: 62-low (29-low/32-high), 22-high
I ran, on average, about a half-second faster than I did last week.
Wednesday, February 22, 2017
Borough Action
Wed, 2/22/17-took off
Tues, 2/21/17-hills
Did hills in WC Borough. The version of the hills workout was different from any I had done with this group.
Hill 1: We run up the hill and then beyond the usual stopping point by about 65-75 meters...and then back down to the start. .44M
Hill 2:We did a loop of 500 meters plus 200 meter jog back down to the start (like last week). .44M
Hill 3: Short hill and back down. .16M
We did this series three times for a total of close to 3M (2.96M) in 19:20, or 6:31 pace. We stopped at short hill (N. Walnut) to conclude the workout. I managed to stick with Kevin Kelly and finish ahead of John Lavin. I felt pretty good. Ed McConnell and Scott Burns were well ahead of us.... I suspect by more than a minute!
Mon, 2/20/17-easy-paced 5M in 39:00.
Tues, 2/21/17-hills
Did hills in WC Borough. The version of the hills workout was different from any I had done with this group.
Hill 1: We run up the hill and then beyond the usual stopping point by about 65-75 meters...and then back down to the start. .44M
Hill 2:We did a loop of 500 meters plus 200 meter jog back down to the start (like last week). .44M
Hill 3: Short hill and back down. .16M
We did this series three times for a total of close to 3M (2.96M) in 19:20, or 6:31 pace. We stopped at short hill (N. Walnut) to conclude the workout. I managed to stick with Kevin Kelly and finish ahead of John Lavin. I felt pretty good. Ed McConnell and Scott Burns were well ahead of us.... I suspect by more than a minute!
Mon, 2/20/17-easy-paced 5M in 39:00.
Sunday, February 19, 2017
I was like Sit 'n Kick
Sunday, 2/19/17
On this amazing day of weather, I headed to Westttown School's track for a solo effort. I tried to connect with teammates, but only Bruce bit. Even then, he had to work.
I opted for my sit 'n kick reps workout on this 55-degree but slightly windy 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 65xx today, and the goal for 150 was 22xx. 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 (or the last 150 in a 400-meter race). My plan was to take 8:30 rest between sets.
After an 8:00 mile and some good stretching, I was ready.
Set 1: 66-mid (32-low/34-low), 22-mid
1000 meters: 800 meter jog in 6:00, 200 meter walk in 2:30.
Set 2: 64-mid (29-high/34-mid), 22-low
1000 meters: 800 meter jog in 6:00, 200 meter walk in 2:30.
Set 3: 63-high (30-low/33-low), 22-low
1000 meters: 800 meter jog in 6:00, 200 meter walk in 2:30.
Set 4: 64-flat (30-low/33-mid), 22-flat
1000 meters: 800 meter jog in 6:00, 200 meter walk in 2:30.
Set 5: 62-mid (29-low/32-high). I felt a jolt in a tendon in my left leg as I was running the 400. After the normal allotment of rest, I started the 150, but pulled up at the 50m mark (7.4 sec), not want to chance it.
I am, on average, about a second better than where I was this time last year.
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
This weekend five years ago (Saturday, 2/18/2012) I was like...
Goal: 400m in 64 sec, 150m in 22 sec,
Set 1: 65, 23
Set 2: 65, 24
Set 3: 65, 22
Set 4: 64, 22
Set 5: 63, 21
On this amazing day of weather, I headed to Westttown School's track for a solo effort. I tried to connect with teammates, but only Bruce bit. Even then, he had to work.
I opted for my sit 'n kick reps workout on this 55-degree but slightly windy 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 65xx today, and the goal for 150 was 22xx. 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 (or the last 150 in a 400-meter race). My plan was to take 8:30 rest between sets.
After an 8:00 mile and some good stretching, I was ready.
Set 1: 66-mid (32-low/34-low), 22-mid
1000 meters: 800 meter jog in 6:00, 200 meter walk in 2:30.
Set 2: 64-mid (29-high/34-mid), 22-low
1000 meters: 800 meter jog in 6:00, 200 meter walk in 2:30.
Set 3: 63-high (30-low/33-low), 22-low
1000 meters: 800 meter jog in 6:00, 200 meter walk in 2:30.
Set 4: 64-flat (30-low/33-mid), 22-flat
1000 meters: 800 meter jog in 6:00, 200 meter walk in 2:30.
Set 5: 62-mid (29-low/32-high). I felt a jolt in a tendon in my left leg as I was running the 400. After the normal allotment of rest, I started the 150, but pulled up at the 50m mark (7.4 sec), not want to chance it.
I am, on average, about a second better than where I was this time last year.
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
This weekend five years ago (Saturday, 2/18/2012) I was like...
Goal: 400m in 64 sec, 150m in 22 sec,
Set 1: 65, 23
Set 2: 65, 24
Set 3: 65, 22
Set 4: 64, 22
Set 5: 63, 21
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