Barely

Friday, 11/9-

Slept in. Exhausted. 

Thursday, 11/8 --Hillsborugh HS

The plan:

1. Warm-up: 1-mile  
2. Flexibility exercises
3. 4 x 350 (Event Run) Speed 56/57 sec/Rest 10 minutes (50 fast--1 50 relaxed, 200 time 33 seconds— l00 picked up fast-fast 50 steady and keeping good form)
4. 3 x 200 Speed 35-34-33 sec/Rest 3 minutes
5. Cool down: 1-mile 
6. Weights

I missed on the event runs, running the first in 58 and the second in 57. I hit the 200s without a problem: 33, 33, and 32.

Wednesday, 11/7--Hillsborugh HS

The plan:

1. Warm-up: 1-mile  
2. Flexibility exercises
3. 10 x 200 Speed 35 sec./Rest 3 minutes
4. Cool down: 1-mile 

I hit all of the 200s in 34/35 without a problem. I barely had enough time to complete the workout. 

I need at least 75 minutes

Tues, 11/5-
The plan was:

1. Warm-up: 1-mile  

2. Stretching/Flexibility exercises

3. 2 x 600 Speed 70 sec. 400/ rest 15 minutes

4. 3 x 300 Speed 60 sec./rest 1 minute

5. 3 x 300 Speed 50 sec./rest 5 minutes

6. Cool down: 1-mile  

I rose early today and headed to Hillsborough HS's track, arriving at 5:30AM. This gave me a little less than an hour, which would not be sufficient.

After taking 20 minutes for warm-up and stretching, I was ready for the 600s. I managed 450m instead of 600m, reaching the 400 on effort in in 71 and on effort two in 70. I finished the first 450 in 1:20 and the second 450 in 1:19. I took a 12-minute break after each.

I then moved onto the first set of 300s: 59, 61, 60. I wasn't able to do the second set of faster 300s. Seems that I need at least 75 minutes for this workout.



Mon, 11/4-Went to the Y, did a mile on the treadmill, stretched, lifted, and cooled down with a half-mile.

I should stretch them.

Sun, 11/3/19

Was supposed to meet up with Wayne and Bruce today at GA, but the plan was hampered some. Bruce was running late and then encountered road closures due to a race in South Jersey, so he bagged the workout with Wayne and me. Wayne and I arrived at GA, only to find a LAX tourney about to start. So, we made our way to Upper Dublin's track, which we initially couldn't find but eventually did. We noted a fair bot of activity, or at least some setting up for activity. (Incidentally, as we began working out a LAX game started on the field next to the track. And soon after we finished up, a group of soccer boys emerged on the field.)

Given the topsy turvy start to the morning, I revised what I had in mind, thinking that it would accommodate Wayne's preference fir shorter distances. 150s it was. To get a sense of what we were looking at, I asked him how many repeats he thought he had in him He said four or five. I figured, then, that we'd do 5x150 together and I'd tack on a few more after that.

We would start from 24 and work our way down to 20 (24-23-22-21-20), with 3:00 between each effort. We went 22.5, 23.1, 22.4, 21.1, and 20.6. I then made few more efforts, intending to go 23, 21, and 19. I posted 23.5, 21.4, and 20.2. My hips felt tight. I think I should stretch them.

Covered the distance

11/2/19-Reflecting on the seventh anniversary of the death of my mother-in -law, I headed to the trail for a short, 4.25M run. Covered the distance in 32:15, or at 7:35/M pace.

Body and ankle

Fri, 11/1/19-took off; took busy.

Thurs, 10/31-took off; body and ankle still sore from fall--

Wed, 10/30-took off; body and ankle still sore from fall--

Tues, 10/29-took off; body and ankle sore from fall--

Mon, 10/28-The plan was to do a 3M route in the early AM, followed by lifting at the Y. Two miles into the run, while I was running on the shoulder on Amwell approaching East Mountain, I hit some kind of rock or object. I twisted my ankle and went down hard. I cut my hand open and hit my shoulder, knee, and hip.

Sun, 10/27-Went to the Y to lift.

Sat, 10/26-Went to Hillsborough HS for a workout. The marching band was practicing at the track, covering all of the lanes on much of the homestretch. So, I chose to do 12x200 with 2:30 rest. The first four were supposed to be in 35, the second four in 33, and the third four in 31. I hit high 34s, high 32s, and high 30s, with the exception of the last one, which was in 29-high.

Fri, 10/25-Did 5M at 5:45AM.

I have to be able

10/24/19
I first went to Y for a pick-up 400s workout. Originally, this workout is 8x400, with #s 1, 3, 4, 6, and 7 in 70 and #s 2,5, and 8 @ 63 with 2 minutes' rest. My pace on the treadmill would be slower.

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 73/74 (setting on 12.7), and for efforts 2, 5, and 8 to be in 67 (setting on 13.7), all on 2:00 rest between runs. This workout was quite doable. I hit the marks and even finished the workout with the treadmill setting at 14.0, its highest. This yielded a 66-second 400. Now I just have to be able to do this outside.

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