Thurs, 8/22-just lifted
Wed, 8/21-ran 3M at 7:45 pace
Tues, 8/20-ran 4M at 8:00 pace
Mon, 8/19-3 x (mile + 4:30 lift). Miles in 7:25.
Sun, 8/18-Ran 3M at Skillman. Hot and Humid. 7:45 pace
Sat, 8/17-Same as yesterday.
Fri, 8/16-ran 2M in Charleston. Soupy weather. 8:15 pace
Thurs, 8/15-ran 3M in Charleston. Hot and humid. Sticky. 8:30 pace
Wed, 8/14-ran a few miles...slow. Headed to Charleston...
Tues, 8/13-sationary bike
Mon, 8/12-Yoga class?
8/11-3 x (mile + 4:30 lift). Miles in 8:25
8/10-Yoga Fusion class?
8/9-cannot recall
8/8-cannot recall
8/7-cannot recall
8/6-cannot recall
8/5-cannot recall
Thursday, August 22, 2019
Monday, August 5, 2019
Bagged meet. Shut down season. Taking time off.
Sun, 8/4-Went to Y. Biked close to 5M and then lifted.
Sat, 8/3-Went to Y. Biked a little over 5M and then lifted. Bagged meet. Shut down season. Taking time off.
Fri, 8/2-Took off.
Thurs, 8/1-Went to Hillsborough HS for some 50m strides in prep for Saturday night meet at Phoenixville. Good warm up. 4 x 50 strides, all on turns, were between 6.7 and 7.1 from standing start. Finished off with race pace 100m in 13-high.
Played tennis later in the afternoon.
Wednesday, July 31, 2019
Not quite where I want to/should be.
Wed, 7/31-Drove to the trail with Bria this morning for an easy 5. Averaged 9:00/mile for first 2.5M (down); averaged about 8:20/mile for final 2.5M (back). 8:41 pace.
And I may not have Lyme after all, per doc. Second opinion needed!?!
Tues, 7/30-Went to campus for 3 sets of 2 150s at 400 race pace. 2:00 between efforts, 6:00 between sets.
21-low; 20-high
20-mid; 20-low
20-high; 20-mid
Not quite where I want to/should be.
Mon, 7/29-Went to the Y, biked 3+ miles, then lifted. Not feeling' it!
And I may not have Lyme after all, per doc. Second opinion needed!?!
Tues, 7/30-Went to campus for 3 sets of 2 150s at 400 race pace. 2:00 between efforts, 6:00 between sets.
21-low; 20-high
20-mid; 20-low
20-high; 20-mid
Not quite where I want to/should be.
Mon, 7/29-Went to the Y, biked 3+ miles, then lifted. Not feeling' it!
Sunday, July 28, 2019
Effortful
Sun, 7/28-
Planned on easy 7M run on trail with Bri. Did 5.62M, walked .58M, then finished last .8M. 9:13/min pace.
Sat, 7/27-
Decided not to do the Phoenixville meet, opting instead to work out locally. Did 6x150m in 600m race pace (22-low) with 3' rest. Goal was to work on form. I wound up running between 21-low and 21-mid.
Fri, 7/26-took off
Thurs, 7/25-took off
Wed, 7/24-took off. Decided against meet at Henderson
Tues, 7/23-Hit Pingry's track for what should have been an easy pre-race workout of 50m strides. I felt terribly. Running 7 seconds on each of the 50s felt effortful.
Planned on easy 7M run on trail with Bri. Did 5.62M, walked .58M, then finished last .8M. 9:13/min pace.
Sat, 7/27-
Decided not to do the Phoenixville meet, opting instead to work out locally. Did 6x150m in 600m race pace (22-low) with 3' rest. Goal was to work on form. I wound up running between 21-low and 21-mid.
Fri, 7/26-took off
Thurs, 7/25-took off
Wed, 7/24-took off. Decided against meet at Henderson
Tues, 7/23-Hit Pingry's track for what should have been an easy pre-race workout of 50m strides. I felt terribly. Running 7 seconds on each of the 50s felt effortful.
Monday, July 22, 2019
Sunday, July 21, 2019
Just to think
Sun, 7/21-
Went to Skillman on this heat-wave day for 4.5M. Had to stop after first loop to hydrate. Started at about 8:10 pace and worked my way down to 7:30. Can't wait until this 4.5M at 7:45 pace feels like a recovery run!
Sat, 4/20-Made my way to the track for a repeat of what I did last Saturday: 3 sets of 2 150s at a target of 20.62 (55-sec 400m pace), given that I'm not 100% on account of Lyme and hamstring. Also, I'm getting used to my orthotics, including the homemade set for my spikes!
Set 1: 21.2, 21.1
Set 2: 21.4, 21.0
Set 3: 20.0, 20.5
Went to Skillman on this heat-wave day for 4.5M. Had to stop after first loop to hydrate. Started at about 8:10 pace and worked my way down to 7:30. Can't wait until this 4.5M at 7:45 pace feels like a recovery run!
Sat, 4/20-Made my way to the track for a repeat of what I did last Saturday: 3 sets of 2 150s at a target of 20.62 (55-sec 400m pace), given that I'm not 100% on account of Lyme and hamstring. Also, I'm getting used to my orthotics, including the homemade set for my spikes!
Set 1: 21.2, 21.1
Set 2: 21.4, 21.0
Set 3: 20.0, 20.5
Looks like I'm ready to run 56, not much faster. Damn. Just to think: a month ago I was on pace to break 54!
Thursday, July 18, 2019
homemade
Thus, July 18-4M run on trail in 31:00. Started at 8:20/mile and finished at 7:00/mile.
Wed, July 17-Workout was supposed to be 320m time trial in target time of 43.2, rest 12 min, and 200m time trial in 26.5. Wearing my homemade orthotics for spikes (not the real ones for my shoes and sneakers), the 320 did not go as planned. My foot moved all around in my black Adidas spikes, and I felt super flat. 45.2--beyond disappointing. I switched into my old Nike spikes for the 200, and inserted my homemade orthotics. Much better. 26.4.
Wed, July 17-Workout was supposed to be 320m time trial in target time of 43.2, rest 12 min, and 200m time trial in 26.5. Wearing my homemade orthotics for spikes (not the real ones for my shoes and sneakers), the 320 did not go as planned. My foot moved all around in my black Adidas spikes, and I felt super flat. 45.2--beyond disappointing. I switched into my old Nike spikes for the 200, and inserted my homemade orthotics. Much better. 26.4.
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