Monday, August 31, 2020
Sunday, August 30, 2020
embarrassing ugly
Sun, 8/30-On this lovely day, I went to Germantown Academy. While I didn't do the very impressive mile TT Brock et al. had on tap, I did connect with John and Wayne for some 200s at 800m pace (200m walk/3:00-3:30) and what should have been for me a 600m TT. Even though we got started a bit late, it was all good: hanging out with the guys is always worth the time. We settled on 200s, hitting them at a comfortable range of between 31-low and 32-low. After six for John and me and four for Wayne, I asked the guys to help me with a 600TT. I figured I'd run the first 200 solo and each of them would help from the 200 to the 400 and from the 400 to the 600. After about a 7:00 break, we were ready! I took off and, buoyed by Chuck K. who yelled to get out hard, found myself at 27/28 at the 200 mark with the wind at my back. OMG. I connected with John. I felt myself wane some. I crossed the 400 in 58 and connected with Wayne. I then quit...at 450, recalling Wayne. I had gone out way too hard. I was thinking I'd go 30, 31, and 32 for 1:34. I probably could have still run that time, but the last 150 would've been embarrassing ugly.
Sat, 8/29-took off!
Fri, 8/28-DIP 4.5M 33:30.
Thurs, 8/27/20-Went to Skillman Park early this morning for an easy 4.5M run. 8:45, 8:25, 8:05, 7:45, ...=36:30.
Wed, 8/26/20--Went to TCNJ at 6:30 AM for 3x200 w/ 30 sec rest in-between. Try to run my 200s faster than 32, given the early time. 31-low, 31-mid, 33-low
Sat, 8/29-took off!
Fri, 8/28-DIP 4.5M 33:30.
Thurs, 8/27/20-Went to Skillman Park early this morning for an easy 4.5M run. 8:45, 8:25, 8:05, 7:45, ...=36:30.
Wed, 8/26/20--Went to TCNJ at 6:30 AM for 3x200 w/ 30 sec rest in-between. Try to run my 200s faster than 32, given the early time. 31-low, 31-mid, 33-low
Tuesday, August 25, 2020
a good run
Tues, 8/25/20-
Went to DIP with V for a 5-miler. On this humid morning, I managed a good run: 8:10, 7:50, 7:20, 7:00, 6:15 for 36:35.
Went to DIP with V for a 5-miler. On this humid morning, I managed a good run: 8:10, 7:50, 7:20, 7:00, 6:15 for 36:35.
Monday, August 24, 2020
Stayed local
Mon, 8/24-Ran 5M at Skillman. 8:20, 7:55, 7:40, 7:15, 6:55=38:05.
Sun, 8/23-Stayed local and went to TCNJ for 3x500, with 10 minute recoveries at goal pace. This should tell me where I am.
Effort 1: Stopped at the 400m mark in 65-low. Used a crowded track as an excuse to cut it short.
Effort 2: Through 400 in 65. Finished up 1:21-mid
Effort 3: Through 400 in 63/64. Finished up in 1:20-low.
Sat, 8/22-Went to Duke Island Park with V. Did 2.8M, followed by a search for my key fob in the woods. We then did a 1.25M stretch, for a total of 4.05M.
Sun, 8/23-Stayed local and went to TCNJ for 3x500, with 10 minute recoveries at goal pace. This should tell me where I am.
Effort 1: Stopped at the 400m mark in 65-low. Used a crowded track as an excuse to cut it short.
Effort 2: Through 400 in 65. Finished up 1:21-mid
Effort 3: Through 400 in 63/64. Finished up in 1:20-low.
Sat, 8/22-Went to Duke Island Park with V. Did 2.8M, followed by a search for my key fob in the woods. We then did a 1.25M stretch, for a total of 4.05M.
Friday, August 21, 2020
I misremembered
Fri, 8/21/20- Went to Duke Island Park for a FOUR miler, as I was running short on time. I took to the woods. 29:40 (8:25, 7:35, 6:55, 6:45).
Thurs, 8/20/20-Went to Duke Island Park for my five miler, part of it through the woods. 37:40 (8:15, 7:55, 7:35, 7:15, 6:40).
Wed, 8/19/20
Went to TCNJ for a moderate workout, seemingly a repeat of what I did on 6/25/20: 8x200 with diminishing rest. 3:00, then 2:45, then 2:30, then 2:15, then 2:00, then 1:45, then 1:30.
As it turns out, however, I misremembered the workout. On 6/25/20, I did only six 200s, but I dropped the rest period by 30 seconds following each 200 as follows: 3:00, 2:30, 2:00, 1:30, 1:00. On that day, I managed:
32sec...then 3:00 rest (walked 200)
32sec...then 2:30 rest (walked 200)
31sec...then 2:00 rest (cut across field)
31sec...then 1:30 rest (cut across field)
30sec...then 1:00 rest (stayed put)
30sec...finished
On 8/19/20, I did:
30-mid, then 3:00 rest (walked 200)
31-low, then 2:45 rest (walked 200)
30-mid, then 2:30 rest (walked 200 swiftly)
30-high, then 2:15 rest (walked 200 swiftly)
30-mid, then 2:00 rest (walked 200 really swiftly)
30-low, then 1:45 rest (walked across the field)
30-low, then 1:30 rest (walked across the field)
29-mid...finished
On Wednesday, 5/25/11, I did 8x 200s (2 sets of 4)...diminishing rest.
Set 1: 30 (60s rest); 30 (55 sr); 30 (50 sr); 30 (45 sr)
400 jog; 5 minutes
Set 2: 30 (60s rest); 31 (55 sr); 30 (50 sr); 30 (45 sr)
Thurs, 8/20/20-Went to Duke Island Park for my five miler, part of it through the woods. 37:40 (8:15, 7:55, 7:35, 7:15, 6:40).
Wed, 8/19/20
Went to TCNJ for a moderate workout, seemingly a repeat of what I did on 6/25/20: 8x200 with diminishing rest. 3:00, then 2:45, then 2:30, then 2:15, then 2:00, then 1:45, then 1:30.
As it turns out, however, I misremembered the workout. On 6/25/20, I did only six 200s, but I dropped the rest period by 30 seconds following each 200 as follows: 3:00, 2:30, 2:00, 1:30, 1:00. On that day, I managed:
32sec...then 3:00 rest (walked 200)
32sec...then 2:30 rest (walked 200)
31sec...then 2:00 rest (cut across field)
31sec...then 1:30 rest (cut across field)
30sec...then 1:00 rest (stayed put)
30sec...finished
On 8/19/20, I did:
30-mid, then 3:00 rest (walked 200)
31-low, then 2:45 rest (walked 200)
30-mid, then 2:30 rest (walked 200 swiftly)
30-high, then 2:15 rest (walked 200 swiftly)
30-mid, then 2:00 rest (walked 200 really swiftly)
30-low, then 1:45 rest (walked across the field)
30-low, then 1:30 rest (walked across the field)
29-mid...finished
On Wednesday, 5/25/11, I did 8x 200s (2 sets of 4)...diminishing rest.
Set 1: 30 (60s rest); 30 (55 sr); 30 (50 sr); 30 (45 sr)
400 jog; 5 minutes
Set 2: 30 (60s rest); 31 (55 sr); 30 (50 sr); 30 (45 sr)
Wednesday, August 19, 2020
Monday, August 17, 2020
Moderate
Mon, 8/17-
On this beautiful morn, I departed from DIP and went to Skillman Park for my 5 miles...in 37:40. 8:15, 7:55, 7:35, 7:15, 6:40.
Sun, 8/16-
Went to Germantown Academy for a workout in the rain. John and Rob were a no-show; Chuck, Wayne, Bob, and a guy whose name I forget were there.
On this beautiful morn, I departed from DIP and went to Skillman Park for my 5 miles...in 37:40. 8:15, 7:55, 7:35, 7:15, 6:40.
Sun, 8/16-
Went to Germantown Academy for a workout in the rain. John and Rob were a no-show; Chuck, Wayne, Bob, and a guy whose name I forget were there.
Today's moderate workout in the rain:
100 (14sec)/2 min rest
200 (30)/3 min rest
300 (48)/4 min rest
400 (68)/5 min rest
300 (48)/4 min rest
200 (30)/3 min rest
100 (14)
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