Almost froze!!

Tues, 1/11-took off

Mon, 1/10-Went to Mountainview Park. Ran 4M in 31:30 on this especially frigid and windy day. Got locked out of car. Almost froze!! 

Booster2

 1/9/22-

On account of a snow-covered track and arriving after 1AM (Davirah and I went to the Eagles game) late night last, I stayed close to home for the workout, which was at 9:45 at the Y.

My plan was to do 6x600 in 1:47 on the treadmill, with 3 min rest between efforts. I did an 8:30 mile warm up, put on some balm, and stretched for about 15 minutes. After using my Booster2 drill, I was ready for what awaited. Admittedly, I was a little tentative given my hamstring issues. 

First effort: 600. I let machine go @12.5 speed. I then hopped on at 13 sec/.03M and ran until the machine read 2:00/.40M. The run was 1:47.

3:00 rest

Second effort: 600. Same, although I realized I was getting winded.

3:00

Third effort: 400. Same pace. I set the machine for 12.5 and hopped on at the 13 sec/.03M mark. I rode the wave until 1:24/.28M. This amounted to a 71-sec 400.

3:00

Fourth effort: I let machine go @12.5 speed. I then hopped on at 13 sec/.03M and ran until the machine read 2:00/.40M. The run was 1:47.

3:00

Fifth effort: 400. Same pace. I set the machine for 12.5 and hopped on at the 13 sec/.03M mark. I rode the wave until 1:24/.28M. This amounted to a 71-sec 400.

3:00

Sixth effort: 400. Same pace. I set the machine for 12.5 and hopped on at the 13 sec/.03M mark. I rode the wave until 1:24/.28M. This amounted to a 71-sec 400.

Seventh effort: 600. Spent, I slowed things down some. I set the machine for 10.0 and hopped on at the 13 sec/.03M mark. Forty seconds in, I increased the speed to 10.5. At 60 seconds, I took it up to 11.0. At 75 seconds, I increased it to 11.5. I ticked it up to 12.0 at 1:30. At 1:40, the speed was now at 12.5. And, finally, I peaked at 13.0 at 1:50, carrying this over the last 20 seconds. I wound up doing this last 600 in 1:55, my slowest, stopping the treadmill at 2:08.

 

So, in sum: 

600m in 1:47

600m in 1:47

400m in 1:11

600m in 1:47

400m in 1:11

400m in 1:11

600m in 1:55

...all on 3:00 rest

 

Perhaps next time I'll give the 2 x (3x500) a whirl. See 3/8/18

 

Wound up shoveling

 Fri, 1/7/22-

Snow storm. Went to the Y, which was closed!

Wound up shoveling. No workout today.

For Sat:

Will probably do 4M in 30:00  if roads are okay or do the equivalent at the Y.

For Sun: 

Hope to meet with my teammates. If not, I will try a hill sprint workout on the treadmill. 

a 45-min workout

Thurs, 1/6/22

Went to the Y this morning for a 45-min workout

8:15 mile warm up

5:00 stretch

7:55 mile

5:00 quick weights

7:25 mile

8:00-knee drives, double-leg box jumps, ab exercises

Tentative meet schedule cut and pasted from Mark Williams's FB post:

12/16 - NYRR Night at the races (mile, 800, 5k relay) (Armory)

1/6 - NYRR Night at the races (1000, 600, 3k, 4x4) (Armory)--SKIP

Ocean Breeze Miles Mania #1 - Jan. 6th

Ocean Breeze Miles Mania #2 - Jan. 20th

1/23 - NYRR Night at the races (800, 5k) (Armory)

1/29 - Millrose Games (4x4) (Armory)

Ocean Breeze Miles Mania #3  - Feb. 3rd

2/11 - NYRR Night at the races (mile 10k relay) (Armory) SKIP

2/13 - Masters East Regional / NJ & NY dual meet Championships (Ocean Breeze)

Ocean Breeze Miles Mania #4 - Feb. 17th

Ocean Breeze Miles Mania #5  - Mar. 3rd

3/4 - NYRR Night at the races (600, 3k) (Armory)

3/6 - Adam Sanford Classic (Armory) ??

Ocean Breeze Miles Mania Championship - Mar. 17th

3/18 - 20 Masters Indoor National Championships (Armory)

3/27 - Front Runners Meet (Armory)

a hills workout on this icy morning

 1/5/22-

Drove to Mountain Park for a hills workout on this icy morning. I arrived just before 7:00 given the early morning darkness and my caution about coyotes lurching in the woods where the hill is! By the time I warmed up and stretched, I didn't start my hills until 7:20, when there was plenty of daylight. Turns out I would've been fine arriving at 6:30, warming up and stretching, and starting my hills at 6:50.

At any rate, these hills were tough. It's been a while since I've done them. Also, the path of shredded wood chips and bark was slick. Nonetheless, I trekked onward. Having scouted the territory yesterday, I knew that the hill extended up .1M or so, then bent left for another .05M or so. The path then turned downward and back towards the start, to form a .31M loop. Perfect.

I managed

.155M in 65 sec/.155M in 1:20 downhill...2:25

The rest averaged

.155M in 75 sec/.155M in 1:25 downhill...2:40

I did a total of 7 hills (6.5 loops...2 miles) in 17:00

My goal is to try to get down to 16:00. A key challenge is the slipperiness of the hill and the fact that it'll be snow-covered in no time!

 

 

a routine, 45-min workout

Tues, 1/4/22

Arrived at the Y at 6:10AM for a routine, 45-min workout.

Mile warm up in 8:30

Stretch for 5:00

Mile in 7:55

5:00 lifting

Mile in 7:55

10:00 strength work, including single knee drives on small box, single knee drives on medium box, double-leg jumps on large box (box jumps). I did nothing on the extra large box. I then did ab exercises.

Mon, 1/3/22

Went to Mountainview Park for a 4M run. 32:00 (8:25, 8:05, 8:00, 7:30)

hamstring is better but not yet 100%

1/2/22-Went to GA to join the guys in a "comeback" workout of 3x300 in 800m race goal pace and 3x200 in 600m race goal pace. We'd take 5 minutes after each 300 and 4:00 after each 200. My targets for the 300s and 200s would be 48 and 30, respectively. On the counsel of my teammates, I'd take the first 300 easy, 51 seconds. After all, my hamstring is better but not yet 100%.

51, 47, 47; 31, 30, 29

Joining me for some or all of the workout were Bruce, John, Rob, Wayne, and Chuck, K.

1/1/22-V and I went to the Y. I did...

mile in 8:30

stretched for 5:00

mile in 8:30

lifted for 5:00

mile in 8:30

more strength work for 8:00

12/31/21

1.25M 

stretched for 5min

1.25M in 11:20

lifted for 5 min

1.25M in 11:20

strength work for 5:00

1.25M in 11:20

abs work for a few minutes