So sign of fob

Aug, 15, 2020. Went to DIP with V and did 4 miles of the 4.5M route yesterday. 46:00. So sign of fob.

Aug 14, 2020. I went to DIP, departed from my usual route, and covered 4.5 miles...in 35:00. 8:25, 8:00, 7:35, 7:30, 3:30. Oh, yeah, and I lost my key fob some kind of way. I retraced my steps, running most of the route, adding 3.5M to the 4.5M for a total of 8M.

Hot and humid

Aug 13, 2020. On yet another soupy day, I went to DIP, departed from my usual route, and covered 5 miles...in 37:40. 8:20, 8:00, 7:25, 7:15, 6:40.

Aug 12, 2020. Went to TCNJ for 150s.

Goal: 3@24, 3@23, 3@22, and 3@21, taking 3:00 (walked 100, jogged 100, walked 50) between repeats. I made this happen, ending with a 20-mid. Hot and humid.

soupy Tuesday

8/11/20

On this warm day, I went to DIP, departed from my usual route, and covered 5 miles..in 37:10.
8:25, 7:35, 7:25, 7:10, 6:35

My jog-rests

8/10/20

Went to DIP, I did my now-usual 5M figure 8 route...in 37:20.
8:15, 7:45, 7:35, 7:15, 6:35

8/11/20

Easy run with V...the trail. 4.25M in 47:00+

8/12/20

Didn't go to GA today. Wayne cancelled, Chuck S. has a bum calf, no word from Rob until it was too late.

I was inspired by a 2015 Facebook post from Peter Brady in which he reported doing 8x200 in 28-low with a 200-meter jog between runs. A consistent sub-2:00 guy, he'd break 2:00 soon afterwards. He also ran 1:58 the prior year and the year after.  

I'd try this workout, but with a goal pace of 31.  
 
32-low
32-mid
32-mid
31-mid
32-low
32-mid
30-low
30-low

My jog-rests were 1:45. 

I estimate

Fri, 8/7-

Went to DIP with V. Ran separately, though. I did my now-usual 5M figure 8 route...in 37:30.
8:20, 7:45, 7:35, 7:15, 6:35

Thurs, 8/6

Easy 5M run at Duke Island Park. 41:00. I didn't have my Garmin watch, but I estimate that I went about 25 seconds slower per mile than usual. 9:00, 8:40, 8:10, 7:50, 7:20.


Wed, 8/5

8x300s pick up reps at TCNJ. Typically, this workout is 8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63

In the 300s version, I was hoping for 52s, with #s 2,5,8 @ 47, all on 2:00 rest.

53-low, 49-low, 53-low, 52-low, 47-mid, 52-mid, 52-mid, 48-low

• I could see myself hitting 53 and 48 on 90-sec rest.
• I'd like to be able to hit 52s and 47s on 2:00 rest, even 90-sec rest. 
• Alternatively, I'd like to hit 70s and 63s with 2:00 rest.
• Finally, what about 73s and 66s with 90s rest.

Tues, 8/4

5M at Duke Island Park. 37:45 (8:20, 7:45, 7:35, 7:15, 6:50)

Age-graded 85+%

Mon, Aug 3-

Went to Duke Island Park for a 5M. Given yesterday's workout, I figured I'd run at 15-20 seconds slower per mile, on average. M1 8:35, M2 8:15, M3 7:45, M4: 7:30, M5: 7:00. 39:05.

Sun, Aug 2-
Went to TCNJ to do Sit 'n Kick Reps. It was about 85 degrees and humid. The ideal/goal is 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) with a 1200m jog. btw sets. Being able to do this as written sets me up to run about 2:00 in the 800m.  My initial plan was to try to run 65 and 30, with 60 sec rest between these two and 1200m between sets. After a sluggish first one, I figured that I needed to temper my expectations. So...I decided on 66 and 32 for the 400s and 200s, and 90 seconds for the rest periods.

My runs were: 
67-mid, 32-low
68-low, 32-low
67-low, 32-mid  
66-mid, 32-low
66-low, 32-low

My 1200 jogs in-between were in 10:00.

I should shoot for these marks and keep my rest to 30-45 seconds. Better yet, what about...:


68/32...30 sec rest
67/31...45 sec rest
66/30...60 sec rest
65/29...75 sec rest
64/28...90 sec rest

mile warm up
400+200+1200=1.125
400+200+1200=1.125
400+200+1200=1.125
400+200+1200=1.125
400+200=.375
600m cool down

Total 6.3M

Sat, 8/1/20
Went to Germantown Academy for an 800TT. I arrived at 7:15, with the first of two heats scheduled to begin at 8:00. There from our team were Chuck S., Brock, John Becker, Tim Harte, Rob Ciervo, Reza Manavi, and Scott Burns (I believe Scott has joined.). There were several others as well, including some college-age youngsters. Even Rob S. and John showed up for a little spectator action.

The first heat came and went, with everyone seemingly running well. Chuck broke 2:30, negative splitting like the rest of the folks in the heat.

In heat 2 there were eight of us. I grabbed lane one. With only six lanes, two guys had to double-up. At the start, the guys bolted around the turn. The top runner hit the 200 in 28. I crossed in 31. I found myself in 7th place. No surprise there really. At the 400, I heard 58 called for the first runner. Way behind him, I knew I'd be closer to 63/64. I actually crossed in 64/65, still in 7th. I tried to maintain over the next 100 meters, feeling my 2:10 slip away from me. By the time I reached the 600 mark, I heard the timer call out 98, 99.... I found myself gaining some on Rob and the younger kid in front of me, at the same time that I felt hunted by Tim Harte. Tim would pass me with 170-180 to go. I'd eventually pass Rob with 80 meters or so to go. Despite passing him, I had no lift. I crossed in 2:14, a one-second improvement over my effort a few weeks back. Age-graded 85+%.

Fifteen minutes after we finished, Brock, Scott and Tim progressed into a mile maintenance work: 600m(400@mile, 100float, 100kick), 500m(300m@mile, 100float, 100kick), 400m(200m@mile, 100float, 100kick), 300m(100m@mile, 100float, 100kick) all on 3-4 minR.

I did a few 200s with Rob and Chuck, hovering at 35/36.

I capped the morning off with a 30-sec 200, solo.

Lehigh Valley

Fri, 7/31/20- Went to TCNJ this morning for a brief pre-race workout of 4x100 at race pace (15-high/16-low), at least for the first 400. LOL (400 at 15-high/16-low per 100m = 63/64 sec)

Thurs, 7/30/20- Purchased shorts from nearby Dicks. Back in business. Went with wife on a morning run at a nearby park. Ran at 12:15 pace for 1.3M (16:00), then broke off and did my own thing. Mile 2...9:05, 3:45 of which was .3M with wife; .7M solo in 5:20. Last two miles in 7:35 and 7:05 for a total of 4M in 36:00.

Wed, 7/29/20- At Glasbern B&B (Lehigh Valley) with wife. Forgot shorts. Took off today, unless you count a nice walk with wife!