Thursday, June 11th
Distance. I arrived late at the West Chester Country Club, driving in the opposite direction of the crew, which had already taken off. I hurriedly parked the car and took note that the group of 6-7 guys had just turned the corner a couple of streets ahead. So, I began with the goal of catching the crew within the first two miles of the run. No stretching! This obviously meant my pace had to be faster than theirs in order for me to catch up. I caught them approximately 18:00 into my run, which means that I made up the ground by about 2.4-2.5 miles into the run. I was going at a decent pace. We completed the run comfortably, rolling over several hills. In all, three of us did 6.9 miles; some peeled off early, one by one, to run back home. I ran 51:30 or so and felt pretty good. My right hamstring is a little tight, though. I've decided to drive to Penn Oaks to lift. I will save my next track workout for Saturday at Lower Merion High School.
Total: 6.9 miles
Total for the week thus far: 23 miles
Wednesday, June 10th
2x 300m @:47—2x 200m @:29—2x 150m @:21 w/60sec interval btw each // jog 800 btw sets
(2x 300m @:46—2x 200m @:28—2x 150m @:20 w/60sec interval btw each // jog 800 btw sets)
Is this meant to be 300-200-150, (800 rest) 300-200-150, OR 300-300 (800 rest), 200-200(800 rest), 150-150. I think the latter would be more challenging.
How about I start with the former and try the latter another day?
I went to Penncrest to get this workout in. The workout was very doable. In fact, I decided to do a third set, but cut it short. I did 300 (:47), 60 sec rest, 200 (:28), 60 sec rest, 150 (:21), 900 meter jog (7:00), 300 (:47),:60 sec rest, 200 (:27), 60 sec rest, 150 (:21), 900 meter jog (7:00), 300 (:44), 60 sec rest, 100 (:14). I stopped halfway through the 200 b/c my right hamstring seemed to tighten, and I didn’t want to take any chances. I cooled own a mile. I could’ve definitely done another set.
All things considered, if this repetition workout was suggested for a “2:05 elite female 800m runner,” and I was able to do it 6 in the morning with no one pushing me and could have done a 3rd set, I should be on my way to a 2:00 800m. A confidence booster?
Total: 4.75 miles
Tuesday, June 9, 2009
Henderson. This morning was quite humid and 65 degrees. After warming up 1.2 miles, I was slated to do the 3 x (4 x 300) workout with the crew. The plan was to start at about 6 minute pace for the first set, 2-mile pace for the second set and mile pace for the third set. We would have 100 meter jog (about :35-:40) between repeats and 500 meters (about 3:00) between sets. I was right in there: I hit 61,62,60,60; 58,58,58,57. We finished 2/3 of the workout, only to have thunder/lightning showers approach, so we scattered our separate ways. A heavy downpour followed. No third set and, with the exception of .6, no cool down. A bummer. I was planning to dip down to the low 50s for my final four. I felt cheated!
Total: 3.8 miles
Thursday, June 11, 2009
Monday, June 8, 2009
Arrrgh: Down but not out!
Monday, June 08, 2009
I had to drop my car off for repair, jogged over .25 to Penn Oaks, lifted for about 15 minutes (just two sets of arms, not the usual 3) and ran 3.3 home in 24:54, an even 7:29 pace.
Total 3.55 miles
Here is what I am thinking for the rest of the week:
Tuesday, June 9, 2009
Henderson--distance work on track
Wednesday, June 10th
2x 300m @:47—2x 200m @:29—2x 150m @:21 w/60sec interval btw each // jog 800 btw sets
Thursday, June 11th
Distance
Friday, June 12th
4x (2x 150m @:20 w/walk 50m interval) // jog 800 btw sets
Saturday, June 13th
2x (800 @2:20 w/60sec interval—1x 400m @:64) // jog 1200m btw sets
Or
2x (300m-500-400 w/neg-split last 100m)
@ :32+14 (=:46 300m) . . . 66+14 (=1:20 500m) . . . 48+14 (=62 400m) 2-min btw reps/jog 1200 btw sets
Or
2x (300 @45—600m @1:36—300m @:45 w/2min interval btw each) // jog 1200m btw sets
Sunday, June 14
Distance--lift
Monday, June 15
3x 400 @ :60 w/10min interval (would make them a little faster, but I will be doing these @ 6 AM)
Sunday, June 7th
The kids and I made our way to the track at Downingtown East HS. I decided to toughen my legs, since they obviously are not tough enough if I can't run the low 2:00 I am supposed to run. Since I had just done 12 200s yesterday, I spared myself the agony of regular pick-up reps of 8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63. Instead, I did a modified version of 8x300 @52 w/90-sec interval (walk of 100 meters) and #s 2,5,8 @ 47. These times are at the same pace as the 400s…just 100 meters shorter. I ran 51,47,50,51,47,51,51,46. I was satisfied. Deed done! I cooled down 1 mile and left.
Total: 4.0 mile
Saturday, 6/6/09--meet at Widener.
Oh boy. I arrived at Widener, despite my misgivings. I warmed up well. I was a little tight, but otherwise ready to run the 400. As the heats and lane assignments were called, I realized that the clerk was reading from index cards, not heat sheet printouts. Oh smack. Turns out I needed to fill out a card when I first arrived. The table where this was to occur was not in full view, but otherwise where it usually is when meets are held at Widener. When the clerk called out the third heat and then began calling the fourth heat, I knew I had made a mistake, that I had not completed the necessary paperwork. Incidentally, I peeked over his shoulder and saw that different handwriting had been used to complete the cards and that's when I knew! Also, the times for the final heat--at this point I was holing out for my name to be called--ranged from :51-:49, and I know I would not have been in that heat.
So, it was painfully clear that I had screwed up. I decided to bag the meet, feeling my legs might pull anyway. I had the kids pack up their stuff so that I could sheepishly leave unnoticed. The gun for the first heat of the women's 400 went off as we left the stadium. I had to think about what I would do to rebound. I decided to take my woes to the track at Swarthmore. I warmed up and stretched again and tried my luck at some 200. Too bad for me I had left my spikes at Widener. I was not going to let that deter me from punishing myself with 12 x 200--31,31,31,30,30,30,30,30,31,31,30,28--with a 2-minute, 200 jog in-between. I cooled down 1 mile.
Widener warm-up--1.2
Swarthmore warm-up--.5
Workout--3 mile
Cool down--1 mile
5.7 mile total
I returned to Widener to collect my spikes. Maybe I was out of sorts because my wife was out of town in VA.
Friday, 6/5/09--TOOK OFF TODAY COMPLETELY. Meet at Henderson. 6 PM. Must leave work by 4:30. Need to check-in. Warm-up at 5:15. Goal: 2:03: 29,59(30),1:30(31),2:03(33). Goal with balls: 2:00: 28; 58(30); 1:29(31); 2:00(31)
Rainy day, heavy at times. I arrived at Henderson, promptly changed in my car in a remote location (whew!), and made my way to the track by 5:15 or so. Paid and whatnot. Had a good warm up of 1.0 mile +, despite the rain. Ran some turns, up to about 50 meters or so. I was set to go at 6:00. My heat, the 4th our of 5, went off at about 6:15 or 6:20. I got out well, came across the 200 in 29. Great, I thought. Felt some come up on me at the 300 mark and I surged ahead. Was in 4th at the 400 in about 59/60. Great, I thought. One person passed me at the 500 meter mark, another at the 600 meter mark, which I hit at about1:31. With 100 to go, I realized I was virtually dead. Five people passed me. I think I got 12th out of 15 in a time of about 2:06, though I can't be sure. I was disappointed to say the least. I was really gearing for that :59/:64, which should be doable! I just don't understand what's happening. I got to step up my game. I wasn't sure I would have the heart to go to Widener.
I cooled down 1/2 mile.
Total: 2.25 miles total
Total for week: about 26 miles
I had to drop my car off for repair, jogged over .25 to Penn Oaks, lifted for about 15 minutes (just two sets of arms, not the usual 3) and ran 3.3 home in 24:54, an even 7:29 pace.
Total 3.55 miles
Here is what I am thinking for the rest of the week:
Tuesday, June 9, 2009
Henderson--distance work on track
Wednesday, June 10th
2x 300m @:47—2x 200m @:29—2x 150m @:21 w/60sec interval btw each // jog 800 btw sets
Thursday, June 11th
Distance
Friday, June 12th
4x (2x 150m @:20 w/walk 50m interval) // jog 800 btw sets
Saturday, June 13th
2x (800 @2:20 w/60sec interval—1x 400m @:64) // jog 1200m btw sets
Or
2x (300m-500-400 w/neg-split last 100m)
@ :32+14 (=:46 300m) . . . 66+14 (=1:20 500m) . . . 48+14 (=62 400m) 2-min btw reps/jog 1200 btw sets
Or
2x (300 @45—600m @1:36—300m @:45 w/2min interval btw each) // jog 1200m btw sets
Sunday, June 14
Distance--lift
Monday, June 15
3x 400 @ :60 w/10min interval (would make them a little faster, but I will be doing these @ 6 AM)
Sunday, June 7th
The kids and I made our way to the track at Downingtown East HS. I decided to toughen my legs, since they obviously are not tough enough if I can't run the low 2:00 I am supposed to run. Since I had just done 12 200s yesterday, I spared myself the agony of regular pick-up reps of 8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63. Instead, I did a modified version of 8x300 @52 w/90-sec interval (walk of 100 meters) and #s 2,5,8 @ 47. These times are at the same pace as the 400s…just 100 meters shorter. I ran 51,47,50,51,47,51,51,46. I was satisfied. Deed done! I cooled down 1 mile and left.
Total: 4.0 mile
Saturday, 6/6/09--meet at Widener.
Oh boy. I arrived at Widener, despite my misgivings. I warmed up well. I was a little tight, but otherwise ready to run the 400. As the heats and lane assignments were called, I realized that the clerk was reading from index cards, not heat sheet printouts. Oh smack. Turns out I needed to fill out a card when I first arrived. The table where this was to occur was not in full view, but otherwise where it usually is when meets are held at Widener. When the clerk called out the third heat and then began calling the fourth heat, I knew I had made a mistake, that I had not completed the necessary paperwork. Incidentally, I peeked over his shoulder and saw that different handwriting had been used to complete the cards and that's when I knew! Also, the times for the final heat--at this point I was holing out for my name to be called--ranged from :51-:49, and I know I would not have been in that heat.
So, it was painfully clear that I had screwed up. I decided to bag the meet, feeling my legs might pull anyway. I had the kids pack up their stuff so that I could sheepishly leave unnoticed. The gun for the first heat of the women's 400 went off as we left the stadium. I had to think about what I would do to rebound. I decided to take my woes to the track at Swarthmore. I warmed up and stretched again and tried my luck at some 200. Too bad for me I had left my spikes at Widener. I was not going to let that deter me from punishing myself with 12 x 200--31,31,31,30,30,30,30,30,31,31,30,28--with a 2-minute, 200 jog in-between. I cooled down 1 mile.
Widener warm-up--1.2
Swarthmore warm-up--.5
Workout--3 mile
Cool down--1 mile
5.7 mile total
I returned to Widener to collect my spikes. Maybe I was out of sorts because my wife was out of town in VA.
Friday, 6/5/09--TOOK OFF TODAY COMPLETELY. Meet at Henderson. 6 PM. Must leave work by 4:30. Need to check-in. Warm-up at 5:15. Goal: 2:03: 29,59(30),1:30(31),2:03(33). Goal with balls: 2:00: 28; 58(30); 1:29(31); 2:00(31)
Rainy day, heavy at times. I arrived at Henderson, promptly changed in my car in a remote location (whew!), and made my way to the track by 5:15 or so. Paid and whatnot. Had a good warm up of 1.0 mile +, despite the rain. Ran some turns, up to about 50 meters or so. I was set to go at 6:00. My heat, the 4th our of 5, went off at about 6:15 or 6:20. I got out well, came across the 200 in 29. Great, I thought. Felt some come up on me at the 300 mark and I surged ahead. Was in 4th at the 400 in about 59/60. Great, I thought. One person passed me at the 500 meter mark, another at the 600 meter mark, which I hit at about1:31. With 100 to go, I realized I was virtually dead. Five people passed me. I think I got 12th out of 15 in a time of about 2:06, though I can't be sure. I was disappointed to say the least. I was really gearing for that :59/:64, which should be doable! I just don't understand what's happening. I got to step up my game. I wasn't sure I would have the heart to go to Widener.
I cooled down 1/2 mile.
Total: 2.25 miles total
Total for week: about 26 miles
Thursday, June 4, 2009
Getting Confidence Back
Thursday, 6/4/09--off, light, 2.2 mile jog w/yoga or drive to PO to lift. Today I took it easy. I drove to the gym, warmed up .85 on the treadmill, lifted (arms), and cooled down .90.
Total: 1.75 miles
Total for week thus far: 18 miles
Wednesday, 6/3/09--light track workout
Leave home at 5:25
Warm up 1.0 mile. Stretch extra good.
Start at 6:00
6 x 150; 1st 2 in 22 sec; 2nd 2 in 20 sec; last 2 in18 sec/rest 3 minutes; in-between each walked 50 and jog 200
Cool down 1.0 mile at 6:20
Leave at 6:30
Home at 6:45
The workout timeline went as clockwork! Yes! My 150s were as follows: 21,21,20,19,18,18. These felt good. I did not feel like I was pressing. And I actually wore my middle distance spikes, not my sprint spikes! I plan to go back to using the middle distance spikes for workouts and the sprint spikes for meets (800 meters and down). I felt good about this workout. I cannot remember the last time I ran :18 for a 150. This was a confidence booster.
150 meter during practice::Possible 400 meter pace/conversion
21::57
21::57
20::54/55
19::52/53
18::50/51
Total: 3.2 miles
Tuesday, 6/2/09—Henderson--not sure if I'll go or head to Penncrest for another 400- or 800-based workout.
Plan:
4 x 300 speed 47/rest 5 minutes
4 x 200 speed 31 30 29 28/rest 3 minutes
I wound up getting to the track late. I warmed up 1 mile, did 10 200s w/60 sec rest: 36,31,31,31,30,30,30,30,30,30, and cooled down 1 mile.
Total: 3.25 miles
Total: 1.75 miles
Total for week thus far: 18 miles
Wednesday, 6/3/09--light track workout
Leave home at 5:25
Warm up 1.0 mile. Stretch extra good.
Start at 6:00
6 x 150; 1st 2 in 22 sec; 2nd 2 in 20 sec; last 2 in18 sec/rest 3 minutes; in-between each walked 50 and jog 200
Cool down 1.0 mile at 6:20
Leave at 6:30
Home at 6:45
The workout timeline went as clockwork! Yes! My 150s were as follows: 21,21,20,19,18,18. These felt good. I did not feel like I was pressing. And I actually wore my middle distance spikes, not my sprint spikes! I plan to go back to using the middle distance spikes for workouts and the sprint spikes for meets (800 meters and down). I felt good about this workout. I cannot remember the last time I ran :18 for a 150. This was a confidence booster.
150 meter during practice::Possible 400 meter pace/conversion
21::57
21::57
20::54/55
19::52/53
18::50/51
Total: 3.2 miles
Tuesday, 6/2/09—Henderson--not sure if I'll go or head to Penncrest for another 400- or 800-based workout.
Plan:
4 x 300 speed 47/rest 5 minutes
4 x 200 speed 31 30 29 28/rest 3 minutes
I wound up getting to the track late. I warmed up 1 mile, did 10 200s w/60 sec rest: 36,31,31,31,30,30,30,30,30,30, and cooled down 1 mile.
Total: 3.25 miles
Monday, June 1, 2009
Arrgh. That 5K was the pits.
Monday, 6/1/09-- Plan: Pick-up reps--8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63.
Tired, heavy legs and sore back. Planned to do 8X300 @52 w/90 sec rest and #s 2,5,8 in 48. This is the same pace as the original pick-ups reps. I warmed up 1 mile. 52,49,51,51,49,50, I had time for only six. I stuck to the 90 sec interval. I could have done 8 had I more time. Not bad, although I was off on the faster 300 by a second or so. Gotta get stronger.
Tomorrow I'm not sure if I'll go or head to Penncrest for another 400- or 800-based workout.
Sunday, 5/31/09— recovery run. Ran to Penn Oaks with DJ to lift. There--in 28:15. Back in 26:18. lifted a combo of arms and legs. 6.6 miles
On way there
4:23 Half
8:55 Mile
17:27 2 mile
26:20 ? 3.0
28:15 3.3
On way back home
1:30 .2
7:50 Mile
18:30? Street Rd/Westbourne
22:15 2.8 Creamery Rd
26:18 3.3
Saturday, 5/30/09— Rustin 5K. Goal: sub18:00
Goal Ambition Goal Ambition
1K--other side of brush 3:31 3:25
2K--just beyond fence 7:02 6:50 1 mile--retention pond 5:40 5:32
3K--30m from X-walk 10:33 10:15 2 mile--top of hill 11:20 11:04
4K--top-center of hill 14:04 13:40 3 mile--300m hurdle start 17:00 16:36
5K--after100m start 17:35 17:05 3.1 mile--after100m start 17:35 17:05
5K+--finish line 17:50 17:20 3.15--finish line 17:50 17:20
The race did not go as planned. I warmed up about .75 and stretched pretty well, but I just didn't feel as strong as I should have between 2K and 4K. I worked the hills--or at least I thought I did--but to no avail. I went out in 3:35 for the first K, his the mile in 5:30, hit the second K in 7:00, but then I must've have slowed up because I found myself at 11:50 at the 2 mile mark. I hit the 4th K at 14:45. I was :45 seconds behind. I entered the rear of the stadium in 17:45, which is the time I should've finished in. I hit the 3.0 mile mark in 18:15 or so, the 3.1 mile mark in 18:45 and the 3.15 mark (finish) in 19:05. I won the race, leading from start to finish, but the race felt harder than it should have for such a stinky time. I realized the course was slightly longer, but I still expected to run under 18:00. I am wondering whether or not I need to leave 5K work alone for a while--until the fall--ans just concentrate on the 800.
I cooled down 1.1 mile. (.75, 3.15, 1.1 miles)
Total: 5 miles
Total for the week: 31.1 miles
Friday, 5/29/09--
Warmed up 1.8 mile.
3 x 150 (build ups) speed slow medium fast/rest walk back. Used the street adjacent to the Rustin stadium. .3 mile
Cool down .5 mile
Total: 2.6 miles
So far this week: 26.1
Thursday, 5/28/09--distance. Light run or speed workout, depending on how I feel. I slept in a bit and wound up driving to Penn Oaks to life—legs only.
Wednesday, 5/27/09--track workout. This plan could change, have to wait to see how I feel. Could be a yoga day! I wound up doing an easy 2.2 (20:00), stretching, doing 8 hills using our backyard (from property line up to first step--20 sec. Walked 45m, jogged 45m back down), and then another easy 2.2 (18:30).
Total: 5 miles
Tired, heavy legs and sore back. Planned to do 8X300 @52 w/90 sec rest and #s 2,5,8 in 48. This is the same pace as the original pick-ups reps. I warmed up 1 mile. 52,49,51,51,49,50, I had time for only six. I stuck to the 90 sec interval. I could have done 8 had I more time. Not bad, although I was off on the faster 300 by a second or so. Gotta get stronger.
Tomorrow I'm not sure if I'll go or head to Penncrest for another 400- or 800-based workout.
Sunday, 5/31/09— recovery run. Ran to Penn Oaks with DJ to lift. There--in 28:15. Back in 26:18. lifted a combo of arms and legs. 6.6 miles
On way there
4:23 Half
8:55 Mile
17:27 2 mile
26:20 ? 3.0
28:15 3.3
On way back home
1:30 .2
7:50 Mile
18:30? Street Rd/Westbourne
22:15 2.8 Creamery Rd
26:18 3.3
Saturday, 5/30/09— Rustin 5K. Goal: sub18:00
Goal Ambition Goal Ambition
1K--other side of brush 3:31 3:25
2K--just beyond fence 7:02 6:50 1 mile--retention pond 5:40 5:32
3K--30m from X-walk 10:33 10:15 2 mile--top of hill 11:20 11:04
4K--top-center of hill 14:04 13:40 3 mile--300m hurdle start 17:00 16:36
5K--after100m start 17:35 17:05 3.1 mile--after100m start 17:35 17:05
5K+--finish line 17:50 17:20 3.15--finish line 17:50 17:20
The race did not go as planned. I warmed up about .75 and stretched pretty well, but I just didn't feel as strong as I should have between 2K and 4K. I worked the hills--or at least I thought I did--but to no avail. I went out in 3:35 for the first K, his the mile in 5:30, hit the second K in 7:00, but then I must've have slowed up because I found myself at 11:50 at the 2 mile mark. I hit the 4th K at 14:45. I was :45 seconds behind. I entered the rear of the stadium in 17:45, which is the time I should've finished in. I hit the 3.0 mile mark in 18:15 or so, the 3.1 mile mark in 18:45 and the 3.15 mark (finish) in 19:05. I won the race, leading from start to finish, but the race felt harder than it should have for such a stinky time. I realized the course was slightly longer, but I still expected to run under 18:00. I am wondering whether or not I need to leave 5K work alone for a while--until the fall--ans just concentrate on the 800.
I cooled down 1.1 mile. (.75, 3.15, 1.1 miles)
Total: 5 miles
Total for the week: 31.1 miles
Friday, 5/29/09--
Warmed up 1.8 mile.
3 x 150 (build ups) speed slow medium fast/rest walk back. Used the street adjacent to the Rustin stadium. .3 mile
Cool down .5 mile
Total: 2.6 miles
So far this week: 26.1
Thursday, 5/28/09--distance. Light run or speed workout, depending on how I feel. I slept in a bit and wound up driving to Penn Oaks to life—legs only.
Wednesday, 5/27/09--track workout. This plan could change, have to wait to see how I feel. Could be a yoga day! I wound up doing an easy 2.2 (20:00), stretching, doing 8 hills using our backyard (from property line up to first step--20 sec. Walked 45m, jogged 45m back down), and then another easy 2.2 (18:30).
Total: 5 miles
Tuesday, May 26, 2009
Still not there
Tuesday, 5/26/09—Henderson. No Kevin in sight. Track was initially locked. A few of us were on our way to do a 5-6 mile run in town when others arrived, including Pete, who had the key. Warmed-up 1.15 mile. I was cajoled into fashioning a workout for the crew since they said I had coaching experience. I thought up 8x400 with 90 sec, 200 meter jog rest between 400s and a 400 meter jog between sets. This would be faster than 5K race pace and more like mile pace. The thought was for the faster group to do #s 1,3,4,6,7 in 80 and #s 2,5,8 in 75. The second group would be 85 and 80. The third group would be 90 and 85. Someone mentioned that Kevin always has us do 4800 meters and that we should do 12 400s. So, the plan shifted to 3 sets of 4, with each set progressively faster by 5 sec. The faster group would start at 85, then drop to 80, then drop to 75. The next group would go 90, to 85, to 80. The third group would go 95, to 90, to 85. I wound up doing 10; my legs were shot from yesterday and we were running late and I needed to go. I did 89, 84, 84, 85; 81, 80, 79, 82; 76, 74.
Monday, 5/25/09— drive to lift. Nope. Went to Penncrest. After some hemming and hawing, I elected to do 12 200s as follows: 3@32, 3@30, 3@28, and 3@26. I hit most of the marks with the exception of a 29 instead of a 28 for 200 #9. My last 200 was in 25. Between 200s I walked 100, then jogged 100, for a 2 minute rest. Between the first two sets, I walked 100, then jogged 300. This was about 3.5-4 minutes' rest. Between sets 2 and 3 and 3 and 4, I walked 100, then jogged 500. This was 5:00. I had good arms swing on my last set of 200. A little high though, pressing--my fingers open and coming up towards my face so that I could see them clearly.
I was so proud of the kids today. The younger ran 2.2 miles in 19:15, and the older guiding her along the route patiently.
Sunday, 5/24/09--recovery run. Ran to Penn Oaks with DJ to lift. There--in 27:15. Back in 26:20. lifted a combo of arms and legs.
On way there
3:57 Half
7:57 Mile
16:27 2 mile
24:42 ? 3.0
27:15 3.3
On way back home
1:30 .2
7:45 Mile
18:27? Street Rd/Westbourne
22:05 2.8 Creamery Rd
26:20 3.3
Saturday, 5/23/09—meet at Widener. Begins at 9.
Ursinus--29/30; 60 (30/31), 1:31/2 (32); 2:04 (32)
Goal for Widener--29; 59(30); 1:30(31); 2:02(32). Goal with balls: 28; 58(30); 1:29(31); 2:00(31)
Nice day. a little humid but quite nice.
Warmed up a mile. Additional .25 warm up.
Today I was off kilter. I did not get out and establish my presence in the race. I was just there. I did power up the homestretch to pass someone on the first lap. I also tried to push the last 200 because I though two guys were within reach. Otherwise it was a mediocre run of 2:06. I timed myself, looking at the clock at the 200 mark--29/30--and at the 400 mark 61/62. I suspect I ran 62 and 64. 30; 62(32); 1:34(32); 2:06(32) If nothing else, the race was even. I guess you have to look on the bright side. I have to bring this time down if I am going to be a serious contender. I have to get out harder and stay connected with the leaders.
Cooled down 1 mile.
2.75 miles total
Total for week: 26
Monday, 5/25/09— drive to lift. Nope. Went to Penncrest. After some hemming and hawing, I elected to do 12 200s as follows: 3@32, 3@30, 3@28, and 3@26. I hit most of the marks with the exception of a 29 instead of a 28 for 200 #9. My last 200 was in 25. Between 200s I walked 100, then jogged 100, for a 2 minute rest. Between the first two sets, I walked 100, then jogged 300. This was about 3.5-4 minutes' rest. Between sets 2 and 3 and 3 and 4, I walked 100, then jogged 500. This was 5:00. I had good arms swing on my last set of 200. A little high though, pressing--my fingers open and coming up towards my face so that I could see them clearly.
I was so proud of the kids today. The younger ran 2.2 miles in 19:15, and the older guiding her along the route patiently.
Sunday, 5/24/09--recovery run. Ran to Penn Oaks with DJ to lift. There--in 27:15. Back in 26:20. lifted a combo of arms and legs.
On way there
3:57 Half
7:57 Mile
16:27 2 mile
24:42 ? 3.0
27:15 3.3
On way back home
1:30 .2
7:45 Mile
18:27? Street Rd/Westbourne
22:05 2.8 Creamery Rd
26:20 3.3
Saturday, 5/23/09—meet at Widener. Begins at 9.
Ursinus--29/30; 60 (30/31), 1:31/2 (32); 2:04 (32)
Goal for Widener--29; 59(30); 1:30(31); 2:02(32). Goal with balls: 28; 58(30); 1:29(31); 2:00(31)
Nice day. a little humid but quite nice.
Warmed up a mile. Additional .25 warm up.
Today I was off kilter. I did not get out and establish my presence in the race. I was just there. I did power up the homestretch to pass someone on the first lap. I also tried to push the last 200 because I though two guys were within reach. Otherwise it was a mediocre run of 2:06. I timed myself, looking at the clock at the 200 mark--29/30--and at the 400 mark 61/62. I suspect I ran 62 and 64. 30; 62(32); 1:34(32); 2:06(32) If nothing else, the race was even. I guess you have to look on the bright side. I have to bring this time down if I am going to be a serious contender. I have to get out harder and stay connected with the leaders.
Cooled down 1 mile.
2.75 miles total
Total for week: 26
Tuesday, May 19, 2009
Dead to the world: awful days and runner's slump
Tuesday, 5/19/09—Henderson. The workout was 3 X (1200 5K pace, 200 jog, 400 faster than 5K pace, 400 jog). This workout seemed quite reasonable to me until after I completed the first set. I ran 4:21, then 84. During the 400 jog in-between sets I had to stop to tie my shoe. I fell behind on the jog and the just fell apart like wet newspaper. I hopped into the 1200 with the second group, but had to stop again 600 meters into the 1200 because of my shoestring. I was at about 2:10. I felt like I was in the twilight zone. I hopped into the next 1200 with the first group and struggled on the last 400. Like some out of shape wimp I was wheezing and sucking wind. During the jogging phase, I had to tie my shoestring again, which meant I fell behind for the 400, which I did alone in a pathetic 1:34. This workout sucked for me. I could not be more disappointed. My legs were dead, too. What a waste!
1.2 mile warm up
1200,200,400=1.12
400,400=.5
600=.35
1200,200,400=1.12
1.2 mile cool down
5.5 total
Monday, 5/18/09—light jog around neighborhood/Rustin 4.3 miles in 42:10.
Sunday, 5/17/09
Penn Oaks run. Ran to PO. 6.6 miles
On way there
3:53 Half
7:25 Mile
15:05 2 mile
22:22 3.0
24:35 3.3
On way back home
1:21 .2
7:05 Mile
16:47 Street Rd/Westbourne
20:10 2.8 Creamery Rd
23:42 3.3
Saturday 5/16/09: 5x (4x150m) @ 25-24-23-22-21 w/60-55-50-45-40 sec interval by set (no additional
recovery between sets!!) yup: Warmed up 1.0 mile. 25,25,24,24,24,24,23,23,23,23,23,22,22,22,22,21,20,20,20,20. With 60 in-between. Challenging but not too impossible, compared to other workouts. Next time. I will reduce my rest by five seconds each set. Cool down 1.o
Mileage: 3.8 miles
Mileage for week: 26.3
1.2 mile warm up
1200,200,400=1.12
400,400=.5
600=.35
1200,200,400=1.12
1.2 mile cool down
5.5 total
Monday, 5/18/09—light jog around neighborhood/Rustin 4.3 miles in 42:10.
Sunday, 5/17/09
Penn Oaks run. Ran to PO. 6.6 miles
On way there
3:53 Half
7:25 Mile
15:05 2 mile
22:22 3.0
24:35 3.3
On way back home
1:21 .2
7:05 Mile
16:47 Street Rd/Westbourne
20:10 2.8 Creamery Rd
23:42 3.3
Saturday 5/16/09: 5x (4x150m) @ 25-24-23-22-21 w/60-55-50-45-40 sec interval by set (no additional
recovery between sets!!) yup: Warmed up 1.0 mile. 25,25,24,24,24,24,23,23,23,23,23,22,22,22,22,21,20,20,20,20. With 60 in-between. Challenging but not too impossible, compared to other workouts. Next time. I will reduce my rest by five seconds each set. Cool down 1.o
Mileage: 3.8 miles
Mileage for week: 26.3
Friday, May 15, 2009
Gotta get stronger
Friday, 5/15/09: drive to Penn Oaks and lift. Yup.
Thursday, 5/14/09: distance in town. There were six of us. We tried a new route again this week, one that had its share of hills! Total distance was about 7 miles. Did it in 53:10. Felt pretty strong. Good arms swing and leg lift, especially coming up hills.
Total: 7 miles
Wednesday, 5/13/09-- Plan: 6 x 200 speed 30 seconds/rest 3 minutes
Mile warm-up 1 mile. 6x200 w/ 3 min rest/200m walk in-between repeats: 30, 30, 29, 29, 28, 28. Cooled down mile. Total 2.75 miles
OR
3 x 300 speed 47/rest 5 minutes
3 x 200 speed 29 28 27/rest 3 minutes
3 x 150 (build ups) speed slow medium fast/rest walk back
Actual: Mile warm-up 1 mile. 3 x 300: 49, 46, 46; 4:30 rest/walk in-between. 5 minute rest/100 walk, 100 jog. 3 x 200: 29, 29, 29; 3 minutes in-between. Mile cool down.
Total: 3 miles
So far this week: 22.5
Tuesday, 5/12/09--Henderson. Distance workout. 50 degrees
1.1 mile warm-up.
6x800 w/ 400m non-stop jog in-between: 2:59, 2:56; 2:52; 2:48; 2:48; 2:48. we were supposed to start at 3:00 and then work our way down. 6800m and .6 cool down. About 5.9 miles. For some reason, I did not feel as strong today. My back started bothering me and I found myself struggling to keep up. I ran the workout at the back of the pack, which is ok because it is not a race, but I found myself 5 or 10 meters behind the pack, only to have to kick in to the finish to meet the time. Maybe my plantar fasciitis is bothering me more than I can admit. At least I was able to finish the workout and go right into a cool down without a break. It's the little things that count.
The last time I did this workout was 3/24/09. It was cold--28 degrees! 3:00, 2:56; 2:52; 2:48; 2:48; 2:40. 6800m w/ 1200m cool down--.75--a total of 6.1 miles
Thursday, 5/14/09: distance in town. There were six of us. We tried a new route again this week, one that had its share of hills! Total distance was about 7 miles. Did it in 53:10. Felt pretty strong. Good arms swing and leg lift, especially coming up hills.
Total: 7 miles
Wednesday, 5/13/09-- Plan: 6 x 200 speed 30 seconds/rest 3 minutes
Mile warm-up 1 mile. 6x200 w/ 3 min rest/200m walk in-between repeats: 30, 30, 29, 29, 28, 28. Cooled down mile. Total 2.75 miles
OR
3 x 300 speed 47/rest 5 minutes
3 x 200 speed 29 28 27/rest 3 minutes
3 x 150 (build ups) speed slow medium fast/rest walk back
Actual: Mile warm-up 1 mile. 3 x 300: 49, 46, 46; 4:30 rest/walk in-between. 5 minute rest/100 walk, 100 jog. 3 x 200: 29, 29, 29; 3 minutes in-between. Mile cool down.
Total: 3 miles
So far this week: 22.5
Tuesday, 5/12/09--Henderson. Distance workout. 50 degrees
1.1 mile warm-up.
6x800 w/ 400m non-stop jog in-between: 2:59, 2:56; 2:52; 2:48; 2:48; 2:48. we were supposed to start at 3:00 and then work our way down. 6800m and .6 cool down. About 5.9 miles. For some reason, I did not feel as strong today. My back started bothering me and I found myself struggling to keep up. I ran the workout at the back of the pack, which is ok because it is not a race, but I found myself 5 or 10 meters behind the pack, only to have to kick in to the finish to meet the time. Maybe my plantar fasciitis is bothering me more than I can admit. At least I was able to finish the workout and go right into a cool down without a break. It's the little things that count.
The last time I did this workout was 3/24/09. It was cold--28 degrees! 3:00, 2:56; 2:52; 2:48; 2:48; 2:40. 6800m w/ 1200m cool down--.75--a total of 6.1 miles
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