3-22-17-Ran an easy 2.3M in 18:00.
Wednesday, March 22, 2017
Tuesday, March 21, 2017
I need to fast-forward to some speed...work.
Tuesday, 3/21-Went to Westtown School's track at 5:50AM for a briefer than expected workout. I set myself up for 5x100. The goal was 1x14-low, 1x13-high, 1x13-low, 1x12-high, and 1x12-mid, with two minutes' rest between each effort.
I managed a paltry 13.9, 13.5, 13.1, 12.5, and 12.4. I was pleased with these attempts.
I need to fast-forward to some speed...work.
I managed a paltry 13.9, 13.5, 13.1, 12.5, and 12.4. I was pleased with these attempts.
I need to fast-forward to some speed...work.
Sunday, March 19, 2017
Another few minutes
Sun, 3/19-
Went to the Y in the afternoon. Ran a pretty modest 7:00 mile on donut, stretched for 4:30, ran a 3:00 half-mile on treadmill, stretched for 4:30, ran a 6:40 mile on donut, stretched for 4:30, ran a 2:48 half-mile on treadmill, and finally stretched for another few minutes.
Went to the Y in the afternoon. Ran a pretty modest 7:00 mile on donut, stretched for 4:30, ran a 3:00 half-mile on treadmill, stretched for 4:30, ran a 6:40 mile on donut, stretched for 4:30, ran a 2:48 half-mile on treadmill, and finally stretched for another few minutes.
Saturday, March 18, 2017
No pop or fizz
Saturday, 3/18-Went to the Y this morning with V. Did 7:00 mile on donut track, 4:30 lift/stretch, 6:50 mile on treadmill, 4:30 lift stretch, 6:40 mile on donut track.
Friday, 3/17-Front Runners' Meet in NYC at The Armory.
Met up with Rob, Bruce, and John at Home Depot in Willow Grove to drive up to NYC together. Even though we waited for John to arrive and didn't depart Willow Grove until 4:20, we arrived in plenty of time, a little after 6:00 for a 7:00 start.
Checked in and confirmed my events--400 and 200.
Did a quarter mile and stretched at about 6:45.
I chilled for a while.
After a total of three heats of the 1500, two heats of the 4x200, about 10 heats of the 60, and one heat of the distance medley relay, I warmed up some more during the mile leg of the DMR. There was then the 800, only four total heats.
I stretched well and lubed up with Icy Hot.
Eventually, I did strides and starts.
By this point, it was nearly 9:00.
With a seed time of 54.45, I was in heat 3, lane 5. There was someone in lane 6, but I might as well have been in lane 6 since the guy on my outside didn't pull me through the first lap; I made up the stagger on him in the first 30 meters. Why do I always get an outside lane when I am at The Armory? ARGH!
At any rate, I was dealt a blow mentally and race strategy-wise.
I was again too lax at the start. My first lap was 26.5, which accounted for my underwhelming 55.36, nearly a second slower than what I ran at this meet last year and slower than my split at Millrose last month. I was in search of 54xx., where my splits were 25.4x and 28.6x. My first lap was all the difference!
The 200 came up within 40-45 minutes.
This time lane 4 would be my assignment, with the fastest in our heat (8 of 14) in lane 5. I felt super flat with NO POP or FIZZ. More than a half-second slower than last year's time, my 25.43 was paltry.
Friday, 3/17-Front Runners' Meet in NYC at The Armory.
Met up with Rob, Bruce, and John at Home Depot in Willow Grove to drive up to NYC together. Even though we waited for John to arrive and didn't depart Willow Grove until 4:20, we arrived in plenty of time, a little after 6:00 for a 7:00 start.
Checked in and confirmed my events--400 and 200.
Did a quarter mile and stretched at about 6:45.
I chilled for a while.
After a total of three heats of the 1500, two heats of the 4x200, about 10 heats of the 60, and one heat of the distance medley relay, I warmed up some more during the mile leg of the DMR. There was then the 800, only four total heats.
I stretched well and lubed up with Icy Hot.
Eventually, I did strides and starts.By this point, it was nearly 9:00.
With a seed time of 54.45, I was in heat 3, lane 5. There was someone in lane 6, but I might as well have been in lane 6 since the guy on my outside didn't pull me through the first lap; I made up the stagger on him in the first 30 meters. Why do I always get an outside lane when I am at The Armory? ARGH!
At any rate, I was dealt a blow mentally and race strategy-wise.
I was again too lax at the start. My first lap was 26.5, which accounted for my underwhelming 55.36, nearly a second slower than what I ran at this meet last year and slower than my split at Millrose last month. I was in search of 54xx., where my splits were 25.4x and 28.6x. My first lap was all the difference!
The 200 came up within 40-45 minutes.
This time lane 4 would be my assignment, with the fastest in our heat (8 of 14) in lane 5. I felt super flat with NO POP or FIZZ. More than a half-second slower than last year's time, my 25.43 was paltry.
Thursday, March 16, 2017
going anywhere from 70% to 90%
Thurs-Took off
Wed-On account of the 8 inches of snow, I left work at 5:00 wish and went to Swarthmore College to use the indoor track, which was closed 'til 7:00 due to practice. (I didn't need to pick up my daughter until 8:00.) I went to the "Matchbox" to warm up and stretch in order to kill time. I eventually made my way back to the at 6:30ish. I chatted with Pete and others, including students. I'd finally do 8x55, going anywhere from 70% to 90% to get some speed work in.
Wed-On account of the 8 inches of snow, I left work at 5:00 wish and went to Swarthmore College to use the indoor track, which was closed 'til 7:00 due to practice. (I didn't need to pick up my daughter until 8:00.) I went to the "Matchbox" to warm up and stretch in order to kill time. I eventually made my way back to the at 6:30ish. I chatted with Pete and others, including students. I'd finally do 8x55, going anywhere from 70% to 90% to get some speed work in.
Tuesday, March 14, 2017
Paltry
Tuesday, 3/14-SNOWING...a lot!
Monday, 3/13-Went to Westtown School's track at 5:40AM for a briefer than expected workout. I wanted to do 2x200 in 29/30, 2x150 in 21, and 2x100-in 12-high. However, I left home five minutes late, so I had to forfeit this plan in favor of 6x100. The goal was 2x14-mid, 2x13-mid, and 2x12-mid, with two minutes' rest between each effort.
I managed a paltry 14-high, 14-mid, 14-low, 13-low, 12-high, 12-high. Most of these attempts were a half-second slower than the goal pace.
I need some speed...work. Friday's meet is just around the corner.
Monday, 3/13-Went to Westtown School's track at 5:40AM for a briefer than expected workout. I wanted to do 2x200 in 29/30, 2x150 in 21, and 2x100-in 12-high. However, I left home five minutes late, so I had to forfeit this plan in favor of 6x100. The goal was 2x14-mid, 2x13-mid, and 2x12-mid, with two minutes' rest between each effort.
I managed a paltry 14-high, 14-mid, 14-low, 13-low, 12-high, 12-high. Most of these attempts were a half-second slower than the goal pace.
I need some speed...work. Friday's meet is just around the corner.
Saturday, March 11, 2017
I managed
Saturday, March 11--I desperately needed a track in this snowy, 20-degree weather, so I made my way to Swarthmore College's campus to use its worn-down, non-competition 216m track. My workout was 12x200 with a 3:00/200m walk-rest in-between runs. The goal paces were 3x31, 3x30, 3x29, and 3x28. Today, I managed:
Set 1: 32-low, 31-mid, 30-low
Set 2: 30-mid, 30-low, 30-high
Set 3: 29-high, 29-mid, 29-low
Set 4: 28-high, 28-mid, 28-low
I was a full second slower per repeat than I was on this day four years ago when I managed:
32,30,30
29,29,29
28,28,28
I then had to take a longer break before the last set.
27,28,27
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