It's official: I'm nuts!

November 11, 2021

Took off! Worked for an hour in the early AM instead.

November 10, 2021

It's official: I'm nuts! This morning I did 16x400 with a 200m jog between each. The first four were in 88 (5K goal pace). The second four were in 84 (3K pace) The third four were in 80 (2K pace) The final four were in 76 (mile goal pace). The 200 jogs were 1:40/1:45. Let’s see how I feel tomorrow!  

November 9, 2021

Sore hamstring!

Went to the Y for...
mile warmup in 8:25
stretched
1.5M in 11:50
stretch/lift
1.5M in 11:50
stretched
Easy day 

Hovered there

11/8/21-I decided to do a long run this morning, rising a bit earlier than usual in order to make it happen but not early enough to prevent myself from running behind.

I drove to the Y with plans to do my 5.75M route, plus loop a good portion of it a second time. I wound up running 9.5M. I started at 7:58, then dropped to 7:52, then came up to 7:54, then hovered there for a few miles, before heading into the 7:40s. 9.5M in 74:15, about 7:46 per mile.

Cryptocurrency

Sunday, 11/7/21

Met up with the crew at GA for a workout.

After all the talk about cryptocurrency, we were ready to warm up and get going.

Given Wayne's text about wanting to do 150s with 6 min rest, I stretched my brain for no further than what we did a couple of weeks ago: 4x(200,150)...3:00 rest. Some would do 4 sets, I would do 5 1/2 sets, and Lorraine doing a full 6. The idea is to run the 150s ten seconds slower than the 200s. 

My paces would be 32 for the 200s and 22 for the 150s. 

32-low, 22-high

32-low, 21-mid

31-high, 21-mid

31-low, 21-low

30-high, 22-low

--, 21-low

Pete, joining his for the first time today, completed 3 sets. Rob and Anthony did 4 sets. Bruce did 4 sets plus a 150. I completed 5 sets plus a 150. Lorraine completed 6 full sets. On account of a trip to the port-a-john, John was late-joining, He started with us on the third set and complete 4 total sets. Wayne the 150s, 4 in all. 

Heavy legs were had by all...A new meaning to cryptocurrency! 

Pace 32,22

He chose C. Wayne would join us on a few of the 150s. (Chuck, Bob, Anthony, and others).

We hit: 33-mid, 23-low; 32-mid, 22-mid; 32-low, 22-low; 31-low, 21-low

I'd wager a guess

 Sat, 11/6/21-took off

Fri, 11/5/21-

Went on an easy 5.75M run... on the usual route from the Y.

8:15

7:55

7:45

7:35

7:25

5:20 (.75M)...44:15

Thurs, 11/4/21

Reached for the archives for this one:

On the track...

I began with an 8:30 mile, continued for another two miles at 8:00 pace, did a fourth mile in 6:58 (10K pace?), a fifth mile in 8:00, and a sixth mile in 6:07 (was supposed to be 5K pace, but was too slow).  Twenty-four laps wasn't that bad!

I'm not quite where I was four years ago. I'd wager a guess that I'm about 30-45 seconds slower in the 5K.

Four years ago on Thurs, 11/2 I reported:

Since I (read: my wife) was feeling a little uncomfortable running in the pitch black on the mountain, I took my legs to Hillsborough HS.  I was supposed to do 60 minutes steady, but I swapped out the plan for a little "up and down action."  I ran three miles around the track at 8:00 pace, a fourth mile in 6:25 (was supposed to be 10K pace, but was too slow), a fifth mile in 8:00, and a sixth mile in 5:55 (was supposed to be 5K pace, but was too slow).  Twenty-four laps dragged!

Easy Day

Wed, 11/3/21-

Went to the Y for...

mile warmup in 8:25

stretched

1.5M in 11:50

stretch/lift

1.5M in 11:50

stretched

Easy day

Snaking

11/2/21

Arrived at Mountainview Park at 5:50AM for a run on this great, 45-degree morning. As I have been doing, I figured I'd take it easy and run based on feel.

I started at 8:20 pace and worked my way down. I wound up doing 5 miles, snaking around the park.

Started at 8:20 and ended in 7:20. Total time 39:20.

8:20

8:05  

7:50

7:45  

7:20

Taking a page out of the 2017 playbook

 Mon, 11/1/21

Left home at 5:45AM and arrived at Pingry at about 6:15AM for a 6:35AM workout. The temperature was 50 degrees.

Taking a page out of the 2017 playbook (on virtually the same day four years ago), I aimed for  three (3) sets of four (4) 300s, with 100 meter jog recovery (1:00) between efforts and 3:00 between sets. The pace was supposed to be 3K.  

My goal for set 1 was 60, my goal for set 2 was 57, and my goal for set 3 was 54. In other words, I was shooting for 20 sec 100s in the first set, 19 sec 100s in the second set, and 18 sec 100s in set three.

Set 1: 60, 61, 61, 60 (around 5:20/mile pace)
Set 2: 58, 58, 58, 57 (around 5:10/mile pace)
Set 3: 55, 55, 55, 52 (around 4:50/mile pace)

For perspective, on Tues, 10/31, I did the exact workout on Pingry's track in the early morning in 44-degree weather.
Set 1: 66, 60, 60, 59 (5:18-:22/mile pace)
Set 2: 56, 56, 57, 56 (5:05-:15/mile pace)
Set 3: 53, 52, 51, 53 (4:35-4:45/mile pace)