making our way around

Mon, Aug. 26, 2024

Took off. Too much to do for, well, work.

Sun, Aug. 25, 2024

Modest workout of 5x600m at date 5K pace (90 sec rest) with the bunch. Chuck, Kate, John, and I jumped into the workout Bob, Chuck Shields, and Andrew were doing. Their last two were our first two. We would then finish up the set of five as a smaller group.

Times: 2:21, 2:21, 2:21, 2:20, 2:16. 

After the 600s, I did 4x100m with Andrew and Chuck. We aimed for 15 sec, making our way around the track with each successive 100m.

I've decided that I a

a little

Sat, 8/24/24-

Took it easy with a 2M run on the road and track (17:15), followed by a little stretching on the field, and 1M run back home (8:15).

Fri, 8/23/24-

3.45M in 27:45. Lifted. .55M (4:05) en route home.

time for only 5

Thurs, Aug 22, 2024-

6M (27:25). Felt good.

Wed, Aug 21, 2024-

The plan was 6x800 in 3:00 with a 3:00 rest between each, but I had time for only 5.

2:59, 2:59, 2:58, 2:59; 3:00

Tues, Aug 20, 2024-

3.45M in 28:15. Seemed slow!

Lifted at fitness center

Ran home .55M in 4:15.

a little longer

August 19, 2024-

Decided to go a little longer than I have been going: 6M (48:00). 

It wasn't crushing.

Sun, 8/18/24-

I was unsure of what we would do today. After some thought, I decided on a ladder: 200, 400, 600, 800, 1000, 800, 600, 400, 200. With me were Chuck, a newcomer by the name of Amy, Andrew (for the second half), and Guy (for  the first 200 of several efforts).

My idea was to do the 200 at 19 sec/100m (38), the 400 in 20 sec/100m (80), the 600 in 21 sec/100m (2:06), the 800 in 22 sec/100m (2:56), the 1000 in 23 sec/100 (3:50).

The 200 was slow...by a lot. 

The 400 was in 78.

The 600 was in 2:04.

The 800 was in 2:54. After the first 800, the majority of us wanted to nix the 1000 and 800. So, we did.

The 600 was in 2:03.

The 400 was in 77.

The 200 was in 35.

I would consider this a moderate workout. It wasn't crushing.

Sat, 8/17/24-

in NJ. Went to Mountain View Park and did an easy 3M (26:00). Started at 9:20, then hit 8:30, then 8:10.

Cut a mile off

Thurs, 8/15/24-

Running late. Cut a mile off of my 4.5M route. Managed 3.5M in 27:15. 

Wed, 8/14/24-

The workout was 8 x (a modest 90 sec 400, followed 90 sec rest).

The first four were mainly 89s; the second four were 87s, with the last one in a smooth 85s.

Tues, 8/13/24-

3.45M to the fitness center (27:15). Lifted. .55M back home (4:10)

Mon, 8/12/24-

A sluggish 4.5M in 37:55.

Today I proceeded with humility and deference to the past.

Sun, 8/11/24-

En route to SCH from the mountain house, I decided I'd try 6x600 with 3 min rest. Proceeding with the utmost humility, I figured I'd start at 45sec/200 pace, leading to 2:15. I'd then drop 1 sec/200 for each successive effort, landing at 2:00 for the final 600.

Effort 1: 43, 88, 2:14

Effort 2: 43, 86, 2:12

Effort 3: 41, 84, 2:09

Effort 4: 39, 82, 2:06

Effort 5: 39, 81, 2:03

Effort 6: 38, 77, 1:57 

I was on target for across the board, with the last effort at faster than workout goal pace.

It is amazing to know that ten years ago I started with a 2:00 600m, then chopped down my time by 2-3 seconds each additional effort. Today I proceeded with humility and deference to the past.