Short on time

 9/14/20-

Ran 4.1M 30:50 at Skillman. Short on time.

and paid the price

On this beautiful morning of about 65-degrees, I totally screwed myself over. I went to GA today for a 400 time trial. After a nice warm-up, which included 2x100 with Rob S. in 14-mid and 13-mid, I was ready for the low-pressure, 9:00 kickoff. I took lane 2 and Rob C. took lane 3; Rob S. would pick us up at the 200 mark. 

After last week's almost impressive 600m effort, I figured I should be fine going through the 200 in 27-low, followed by a 29-point second 200 for a 56.xx.  NOT! I made up the stagger on Rob in the first 50 meters, feeling too good to be true. I floated on the backstretch, but could feel Rob responding on my outside. I took the curve after the 200, but I began to feel a little pressure with 150 to go. With 100 to go, I could feel that I had no arm action. Also, my legs were buckling. Rob C. pulled even with me and I had no response. With 20 meters to go, I had nothing.

I had gone out too fast (26.xx) and paid the price. So, I was pleased that I felt so good over the first 200, but I was horrified that my second 200 was 31.xx. Not a good look. 

I do hope to redeem myself. Rob S. plans to do a 400TT in 60.xx the week after next, but I suggested he should do so sooner. We agreed that a 300 TT, followed by a minute rest, then an all-out 100 might do this trick next weekend. So...I will do this with him, except I may run a full 400...at 14 seconds/100. OR I may do 3 or 4 x 300m in 44...

Little or no guilt

 9/12/20-Did 4.25 on the trail with V. She had a good run. 11:08, 10:38, 10:50, 10:40, 2:34...45:50

9/11/20-Took off. Little or no guilt.

A bit faster

 9/10/20

4.5M in Skillman Park at 6:15AM. 33:30. 8:10, 7:40, 7:20, 7:05, 3:15

9/9/20

8x200 at Pingry. Goal was 30/31 with 2:30 rest. Did two in 31-low, then watch died. I suspect the remaining ones were at the same pace or a bit faster.

9/8/20

5M Skillman. 36:45

on the road

9/7/20
Went to the trail again with V, except this time we ran separately. I did my customary five miles: 8:10, 7:40, 7:15, 7:05, 6:35=36:45.

9/6/20
There was a slim group at GA this morning, just Rob, Chuck S. and me. After a little storytelling, Rob and I settled on 150s, while Chuck rehabbed his calf accordingly.

The idea was to do 5x150 in 22-mid, followed by a few faster ones. The first was off in 24-low. Numbers 2-5 ranged between 22-mid and 22-high. Number 6, Rob's last, was in 20-high. The seventh and eighth ones, which I did alone, were in 19-high (19.9 and 19.7). Rest between each was 3:00.

I think I'll repeat whatever I did this week next week in advance of next Sunday's 400TT. Could I be on the road to 55.xx?

9/5/20-Went the the trail with V and did 4.25M in about 45:00, V's best run. 11:10 first mile, followed by miles under 11:00.

Wound up

9/4-

Went to campus for a run. Wound up doing 4.5M (8:10, 7:20, 7:05, 6:55, 3:10) in 32:40. 

9/3-

Went to Skillman for a 5M run (8:20, 7:55, 7:40, 7:15, 6:45)...in 37:55

final four

9/2/20

I made my way to campus today and settled on 200s on this humid, post-rain 73-degree morning. I felt pretty good. The workout was 8x200 with 200m walk. Goal pace was a relaxed 30/31. I hit the first four in 31. I then transition to 30s for the final four. My walk rest was 2:30. 

9/1/20

My timing was off. I arrived at Skillman later than I should have and managed only 3.5M...in 26:05.
8:10, 7:30, 7:10, (3:15)