A few weeks back

Tues, 11/14-On this 28-degree morning, I made my way to Pingry's slightly icy track to do three (3) sets of four (4) 300s, with 100 meter jog recovery (1:00) between efforts and 3:00 between sets.  The pace was supposed to be 3K.  

Set 1: 59, 59, 60, 59 (5:18/mile pace)
Set 2: 56, 56, 57, 56 (5:05-:15/mile pace)
Set 3: 53, 54, 53, 51 (4:35-4:45/mile pace)

My workout marks were like the one I accomplished a few weeks back:

Set 1: 66, 60, 60, 59 (5:18-:22/mile pace)
Set 2: 56, 56, 57, 56 (5:05-:15/mile pace)
Set 3: 53, 52, 51, 53 (4:35-4:45/mile pace)

Rain can be a drag!

Mon, 11/13-

Today's workout was supposed to be 30-min easy.  At a bit after 6:00 this morning, I ran down the road 1.9M (to the kennel), turned around at 14:45, and headed back to finish up in 28:55 (14:10).  Rain can be a drag!

3.8M

back to the origin

Sun, 11/12-The tree guys were coming today, son I needed to get in a short long run.  I was actually scheduled to go 75 min today, but it wasn't in the cards.  Instead I went 6.6M in 49:25 (3.3M/26:00/7:53 pace down and 3.3M/23:35/7:06 pace back).

Sat, 11/11-I was supposed to do 16x1 min on a shallow uphill, with a walk back down for recovery between efforts.  I was running late.  Knowing I needed to head to a conference 45-min away, I did 10x1 min uphill, but at least I jogged back to the origin!  I wound up using a stretch of road just outside my house.

Fri, 11/10-off

Thurs, 11/9-Did a steady 30 min on Hillsborough HS's track, followed by 10x200.

The 30 min was more like 30:15, as I covered a full 4M...on the track. (8:10, 7:50, 7:15, 7:00)

down the road again

Wednesday, 11/7-

Ran down the road again 1.9M, turned around at 14:40, and headed back to finish up in 28:50 (14:10).

3.8M

if I could pass

Tues, 11/7-

On this 37-degree morning, I went to Pingry to do 10 min at 10K pace, 10 min active rest, and 10 min 10K pace again (to see if I could pass my original 10K distance).  I warmed up a mile (no stretching) and a half-mile cool down.

I covered 2,630 meters over the first 10 min (6:07 pace).  I hit the 400 in 1:28, the 800 in 3:03, the mile in 6:07....
I jogged a little on the track and a little in the field house for a total of 10 min
I hit the track again, this time covering 2,750 meters in 10 min (5:51 pace).  I hit the 400 in 1:23, the 800 in 2:52, the mile in 5:47....

Twenty-four laps dragged

Mon, 11/6-took off

Sun, 11/5-Made my way around town looking for possible running routes.

Went to park 1, ran for 13:00, or about 1.5M.
Went to park 2, ran for 5:00, or about .6M
Went to Sourland Mountain, ran for a total of 3:00, or .4M
Hopped onto the canal path and took it down 3.6M (28:25, or 7:54/mile pace) and back (25:35, or 7:07/mile pace) for 7.2M in 54:00

Sat, 11/4-Went to Hillsborough HS for Pick-up reps: 8x 400m @ 77 w/2:00 rest and #s 2,5,8 @ 69 instead of 8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63.  I figured I'd add 10% to the target times of 70 and 63.

effort 1: 76
effort 2: 70
effort 3: 77
effort 4: 77
effort 5: 70
effort 6: 76
effort 7: 76
effort 8: 65

Solid!

Fri, 11/3-took off

Thurs, 11/2-Since I (read: my wife) was feeling a little uncomfortable running in the pitch black on the mountain, I took my legs to Hillsborough HS.  I was supposed to do 60 minutes steady, but I swapped out the plan for a little "up and down action."  I ran three miles around the track at 8:00 pace, a fourth mile in 6:25 (was supposed to be 10K pace, but was too slow), a fifth mile in 8:00, and a sixth mile in 5:55 (was supposed to be 5K pace, but was too slow).  Twenty-four laps dragged!

back...twice

11/1/17-

I was supposed to run 6-8M today (45:00-60:00).  Did 5.2M on Zion Rd instead.  Left driveway and went just about to Long Hill and back...twice.  About 1.3M each way.

38:20, or 7:22/mile pace