Sun, 10-14-18-
Hills at Colonial Park. I tried a different slop this time, since the one I usually used was swarmed with people and dogs. Some kind of dog convention?
The slope (from the huge oak on the left of the tennis courts up to the pavilion) was .19/.20M. The first couple took me close to 70 seconds. After that, I was able to reach the distance (.19M) in between 60 and 62. My rest was 3:30 back down to the start.
Sat, 10-13-18-
Took off. Too busy. Board meeting.
Fri, 10-12-18-
Busy.
Thurs, 10-11-18
On this humid day, I did a tempo run using the extended route from the Y. Used the first two miles as warmup (15:20). Miles 3 (6:24), 4 (6:21), and 5 (6:00) were tough. 18:47.
Sunday, October 14, 2018
Wednesday, October 10, 2018
these babies
Wed, 10-10-18-took off. Busy working in the AM. Tired, too.
Tues, 10-9-18-Grandma's bday!! I took a page out of Peter Brady's playbook with 12x400, with a 200m jog/rest equal in time as the 400m run. Peter and his friend ran these babies in 75 seconds. Running alone and being not as good as Peter, I set my target at 80...and thus my rest at 80.
80, 80, 81, 81, 81, 80, 79, 80, 79, 78, 78, 74
Mon, 10-8-18. Off from work. Went to the Canal for a 45-min run of 6M. (45:12; 7:32/mile pace)
Tues, 10-9-18-Grandma's bday!! I took a page out of Peter Brady's playbook with 12x400, with a 200m jog/rest equal in time as the 400m run. Peter and his friend ran these babies in 75 seconds. Running alone and being not as good as Peter, I set my target at 80...and thus my rest at 80.
80, 80, 81, 81, 81, 80, 79, 80, 79, 78, 78, 74
Mon, 10-8-18. Off from work. Went to the Canal for a 45-min run of 6M. (45:12; 7:32/mile pace)
Sunday, October 7, 2018
New path
Sun, 10/7-Went to Skillman Park for an 8-mile/60-min run. Like last week, I made use of the new path to the park entrance, and I also changed direction after each loop.
Mile 1: 8:06
Mile 2: 7:36
Miles 3-5: all around 7:15
Miles 6-7: 7:05
Mile 8: 6:53
Average mile pace for 8.00 miles in 58:30...7:18/mile pace.
Mile 1: 8:06
Mile 2: 7:36
Miles 3-5: all around 7:15
Miles 6-7: 7:05
Mile 8: 6:53
Average mile pace for 8.00 miles in 58:30...7:18/mile pace.
Saturday, October 6, 2018
Now I just need to get greedy!
Sat, 10/6-Sean Hanna Foundation 5K at Duke Island Park.
https://runsignup.com/Race/Results/3861/#resultSetId-132249
On this misty, 60-degree day, I arrived at a bit after 9:00 for the 10:00 start, V with me. After I registered, we jogged 2.1M, completing the paved outer loop of the park (20:00). I then lubed up with Icy Hot and stretched pretty well. After shaking my legs out, I did two 30m pickups and was ready to go.
I chatted a bit at the line with another run, Brian Bumgarnes, and then we were off.
Brian and I ran side-by-side for the greater part of the first mile. When we reached the first bridge at about 2:45, I thought we were on pace to hit the mile mark in 5:30 or 5:40. I was surprised then to hit it at 5:50, at this point 15 meters behind Brian.
I did not panic, however. I just acknowledged that I was behind where I wanted to be. I was also determined to stay in contact with Brian. And that's what I did. As we moved through the wooded area, I kept him within reach. At one point he did extend his lead to about 25 meters, but I'd surge and shrink it to within 20 meters.
My Garmin watch told me that I ran my second mile in 5:55. I wanted to cut into Brian's lead, but he maintained, not faltering. With about a half-mile to go, I could feel I was getting closer. My third mile I ran in 5:52. I came within three seconds of catching Brian. I didn't push the last 60 seconds of the race I should have.
That said, I am glad I am making progress with my 18:17. Now I just need to get greedy!
Fri, 10/4-took off
https://runsignup.com/Race/Results/3861/#resultSetId-132249
On this misty, 60-degree day, I arrived at a bit after 9:00 for the 10:00 start, V with me. After I registered, we jogged 2.1M, completing the paved outer loop of the park (20:00). I then lubed up with Icy Hot and stretched pretty well. After shaking my legs out, I did two 30m pickups and was ready to go.
I chatted a bit at the line with another run, Brian Bumgarnes, and then we were off.
Brian and I ran side-by-side for the greater part of the first mile. When we reached the first bridge at about 2:45, I thought we were on pace to hit the mile mark in 5:30 or 5:40. I was surprised then to hit it at 5:50, at this point 15 meters behind Brian.
I did not panic, however. I just acknowledged that I was behind where I wanted to be. I was also determined to stay in contact with Brian. And that's what I did. As we moved through the wooded area, I kept him within reach. At one point he did extend his lead to about 25 meters, but I'd surge and shrink it to within 20 meters.
My Garmin watch told me that I ran my second mile in 5:55. I wanted to cut into Brian's lead, but he maintained, not faltering. With about a half-mile to go, I could feel I was getting closer. My third mile I ran in 5:52. I came within three seconds of catching Brian. I didn't push the last 60 seconds of the race I should have.
That said, I am glad I am making progress with my 18:17. Now I just need to get greedy!
Fri, 10/4-took off
Thursday, October 4, 2018
The usual
Thursday, 10/4-
The workout was supposed to be an easy 30 min run. I did my usual out and back run (YMCA to CVS and back). 4M in 28:52 (7:13/mile pace). I started at 7:35...then 7:16...then 7:08...then 6:53.
Wed, 10/3-took off. Tired.
Tues, 10/2-3x1200, 100m jog, then hard 400, followed by 300m jog.
4:28 (60 sec/100m jog); 78
2:45/300m jog
4:23 ... 77
...
4:14...
Mon, 10/1The workout was supposed to be an easy 30 min run. I did my usual out and back run (YMCA to CVS and back). 4M in 29:24
The workout was supposed to be an easy 30 min run. I did my usual out and back run (YMCA to CVS and back). 4M in 28:52 (7:13/mile pace). I started at 7:35...then 7:16...then 7:08...then 6:53.
Wed, 10/3-took off. Tired.
Tues, 10/2-3x1200, 100m jog, then hard 400, followed by 300m jog.
4:28 (60 sec/100m jog); 78
2:45/300m jog
4:23 ... 77
...
4:14...
Mon, 10/1The workout was supposed to be an easy 30 min run. I did my usual out and back run (YMCA to CVS and back). 4M in 29:24
Sunday, September 30, 2018
Wound up
Sun, 9/30-Went to Skillman Park for what I thought would be an 8-mile/60-min run. Instead, I wound up going 10.67 miles in 1:17:58. I made use of the new path to the park entrance, and I also changed direction after each loop.
Mile 1: 8:04
Mile 2: 7:37
Mile 3: 7:25
Miles 4-8: all around 7:16
Mile 9: 7:05
Mile 10: 6:53
Mile 11: 6:45 pace
Average mile pace for 10.67 miles...7:18.
Sat, 9/29-Went to Pingry at 7:00 for a workout of 3x1000 in 3K pace and 3x500 in a bit faster than 3K pace. 3K is typically about 20 seconds per mile faster than 5K pace. This means my 1000s should have been at about 5:25/5:30 pace. Rest period for the 1000s was a 200m walk/3:15; the rest for the 500s was a 100m walk back to the start/1:45.
1000s
effort 1: 3:25
effort 2: 3:24
effort 3: 3:16
500s
effort 1: 1:35
effort 2: 1:35
effort 3: 1:34
The 1000s really should have been in about 3:20 or better, and the 500s should have been in 1:30.
Fri, 9/28-took off
Mile 1: 8:04
Mile 2: 7:37
Mile 3: 7:25
Miles 4-8: all around 7:16
Mile 9: 7:05
Mile 10: 6:53
Mile 11: 6:45 pace
Average mile pace for 10.67 miles...7:18.
Sat, 9/29-Went to Pingry at 7:00 for a workout of 3x1000 in 3K pace and 3x500 in a bit faster than 3K pace. 3K is typically about 20 seconds per mile faster than 5K pace. This means my 1000s should have been at about 5:25/5:30 pace. Rest period for the 1000s was a 200m walk/3:15; the rest for the 500s was a 100m walk back to the start/1:45.
1000s
effort 1: 3:25
effort 2: 3:24
effort 3: 3:16
500s
effort 1: 1:35
effort 2: 1:35
effort 3: 1:34
The 1000s really should have been in about 3:20 or better, and the 500s should have been in 1:30.
Fri, 9/28-took off
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