On treadmilll

Wed, 10/23/19-took off

Tues, 10/22/19-4.95M at 5:50AM. 38:15.

Mon, 10/21/19-lifted only

Sun, 10/20/19-met up with Rob, Daryl, and Wayne at GA. They did 8x200, and I did 8x300. The pace was a take on the pick-up 8x400 workout, with #s 2,5, and 8 @ 63 with 2 minutes' rest (instead of three).

For the 300s on the track, my target for the slower ones was 53  and my target for the faster ones was 49.  My rest would be part walk/part jog back to the start in 2:00. My teammates doing the 200s would follow this pace (35s for the slower ones, and 32 for the faster ones)

My runs:
#1: 52-low
#2: 49-high
#3: 52-mid
#4: 35-low--stopped at the 200 because I wanted to switch out of my flats and into my spikes
#5: 50-low
#6: 52-low

#7: 54-low

#8: 50-low

Sat, 10/19/19-Stopped at Duke Island Park on the way home from the Board meeting to do a sluggish 4.5M.

Fri, 10.18.19-took off

Thurs, 10/17/19-Did 5x400 on treadmill. #s1,3, and 4 were in 73; #s 2 and 5 were in 66.

Wed, 10/16/19-5.75M

Tues, 10/15/19-cannot recall

Mon, 10/14/19-cannot recall

Working my way down

Sun, 10/13/19-

Since there were no short distance takers for a workout at GA, I stayed local. I first went to Hillsborough HS for a workout, but some kind of tournament was in progress. So, I decided to head to the Y. After warming up a mile (8:25) and stretching (10 min), I hit the treadmill for 8 x 400. The goal was for #s 1, 3, 4, 6, and 7 to be in 78, and for efforts 2, 5, and 8 to be in 72, all on 2:00 rest between runs. 

I managed 74s/75s for the slower ones (treadmill on 12.5), and 69s/70s on the faster ones (treadmill on 13.5). Actually, the last one I hit 67; the treadmill was set to 14.0.

Like the last time (Wednesday), this workout was quite doable. Perhaps I will go faster next time or take a shorter break (e.g., 90 seconds).

I have to keep working my way down to 70s for the slower ones and 64 for the faster ones. That means I'll need to set the treadmill to 13.4 or 13.5 for the slower ones and 14.7 or 14.8 for the taster ones.  

Covered

Sat, 10/12-

Went to trail this morning and managed 5M in 38:15.

Fri, 10/11-took off

Thurs, 10/10

Hit the road at 5:50AM and covered 5M in 38:15.

Quite Doable

Wed, 10/9/19-Yom Kippur. I first went to Hillsborough HS for a workout, but the football team was practicing. So, I decided to head to the Y. After warming up a mile (8:25) and stretching (10 min), I hit the treadmill for 8 x 400. The goal was for #s 1, 3, 4, 6, and 7 to be in 80, and for efforts 2, 5, and 8 to be in 74, all on 2:00 rest between runs. This workout was quite doable. Perhaps I will go faster next time or take a shorter break (e.g., 90 seconds).

Tues, 10/8/19-5.15M at 5:50AM. 38:30

Mon, 10/7/19-Ran with members of the XC team. 4M in 27:56.

Sun, 10/6/19-@ Swarthmore. Took off. Not feeling well.

Sat, 10/5/19-5.75M in 43:50
7:50-something
7:50-something
7:40-seomthing
7:30-something
7:20-something
7:00

Fri, 10/4/19-cannot recall

Scouted

Thurs, 10/3-Had planned to run in the afternoon. Too busy.

Wed, 10/2-Had planned to run with the XC team. Too busy and too hot and humid...90 degrees

Tues, 10/1-Scouted the nature walk (for class) by running around campus and Mountain Park. 4.6M in 35:00 min.

Mon, 9/30-Went to Duke Island Park for a 5M run. 38:30.

put in some work

Sun, 9/29-Met up with Bruce, Rob, and Chuck S. at GA. Bruce, Rob and I put in some work, while Chuck did his own thing (10x800!).

We did 2x300, 2x200, and 2x150. The goal pace for the 300s was 17s/100 for 51. Goal for the 200s was 16s/100 for 32. Goal for the 150s was 15s/100 for 22.5. We would take 3:00 between efforts and 4:00 between the first and second sets.

We got off to a conservative start with the first 300, in 53.xx. The second 300 was better, in 49.xx. The average of the two tries, 51, would have to do.

The 200s were 31.7 and 31.4.

The 150s were 21.8 and 21.7.


Sat, 9/28-Went to Skillman for a 5M+ run. Cut it short at 4.25M when my lower left quad cramped up. Started at 7:50-something pace, then dropped to 7:40-something, then 7:30, then 7:20, then 7:10s before stopping.

Fri, 9/27-took off

Thurs, 9/26-Went to campus early for my first 5K track workout. Did 8x300 (2 x (4 x 300)), taking 1:30 between efforts and 2:30 between sets. Goal pace was 57 seconds, or 19 sec per 100. I hit 57s for the first set, 55 for the first three of the second set, and 49 for the last effort. Then, I made my way to the weight room for a little work.

Setting

Wed, 9/25/19-

5.75M in 43:50
7:50-something
7:50-something
7:40-seomthing
7:30-something
7:20-something
7:00

Tues, 9/24/19-
Treadmill 800s.

4 x (800 + 3:00 rest). Setting 10.2. .5M in 2:58-3:00.

Monday, 9/23/19-

4.95M at 5:45AM in 37:50.