Friday, 10/29--1.1 mile
Thursday, 10/28--took off
Wednesday, 10/27--4.4 in 33:30. Two Rustin + loops.
Tuesday, 10/26--went to Henderson. Did my own light workout of 200s, 3 at 5K pace, 3 at 2 secs faster, and then 3 at 4 secs faster.
Friday, October 29, 2010
Monday, October 25, 2010
not designed to cause undue fatigue
Sunday, 10/24/10
3 X 3 X 4 (3 SETS OF 3 X 400M)
SET 1
Run 3 x 400m repeats at your goal 5K pace with 100m jog between. Jog 400m after the third repetition and before starting the second set. Example: For a 17:00 5K (5:28 per mile), the goal would be 82 seconds per 400m.
My runs: 81,82,81
SET 2
Run 3 x 400m repeats at 2-3 seconds faster per 400m than your goal 5K pace with 200m jog between. Jog 400m after the third repetition before the final set. Example: For a 17:00 5K (5:28 per mile), the goal would be 79-80 seconds per 400m.
My runs:80,79,79
SET 3
Run 3 x 400m repeats at 4-6 seconds faster per 400m than your goal 5K pace with 400m jog between each repetition. Example: For a 17:00 5K (5:28 per mile), the goal would be 76-78 seconds per 400m.
My runs:75,76,76
This easy-moderate workout left me feeling refreshed. The slight pace increases in sets two and three helped me prepare for the increasing effort level required as I pass through miles 1 and 2 of the 5K.
While the pace increased with each set, the recovery interval between each repeat also increased. This workout was not designed to cause undue fatigue. Adding the longer recovery intervals as the pace increases kept the stress level to a minimum.
Saturday, 10/23/10-
Penn Oaks Run-For the third or fourth week in a row, I took an alternate route to get to Penn Oaks. The trip to PO--4.5 miles--took 33:30, or about 7:26/mile. The trip home was 31:50, or 7:04/mile. Felt pretty good. 9.0 miles
10/17-10/23--42.5 miles
3 X 3 X 4 (3 SETS OF 3 X 400M)
SET 1
Run 3 x 400m repeats at your goal 5K pace with 100m jog between. Jog 400m after the third repetition and before starting the second set. Example: For a 17:00 5K (5:28 per mile), the goal would be 82 seconds per 400m.
My runs: 81,82,81
SET 2
Run 3 x 400m repeats at 2-3 seconds faster per 400m than your goal 5K pace with 200m jog between. Jog 400m after the third repetition before the final set. Example: For a 17:00 5K (5:28 per mile), the goal would be 79-80 seconds per 400m.
My runs:80,79,79
SET 3
Run 3 x 400m repeats at 4-6 seconds faster per 400m than your goal 5K pace with 400m jog between each repetition. Example: For a 17:00 5K (5:28 per mile), the goal would be 76-78 seconds per 400m.
My runs:75,76,76
This easy-moderate workout left me feeling refreshed. The slight pace increases in sets two and three helped me prepare for the increasing effort level required as I pass through miles 1 and 2 of the 5K.
While the pace increased with each set, the recovery interval between each repeat also increased. This workout was not designed to cause undue fatigue. Adding the longer recovery intervals as the pace increases kept the stress level to a minimum.
Saturday, 10/23/10-
Penn Oaks Run-For the third or fourth week in a row, I took an alternate route to get to Penn Oaks. The trip to PO--4.5 miles--took 33:30, or about 7:26/mile. The trip home was 31:50, or 7:04/mile. Felt pretty good. 9.0 miles
10/17-10/23--42.5 miles
Friday, October 22, 2010
I have been doing some thinking
Friday, 10-22-10--
Simple 2.2 mile run in 17:25 to get the legs awake.
On tap for Saturday--9 mile run (to and from PO, circuitous route.)
On tap for Sunday--
3 X 3 X 4 (3 SETS OF 3 X 400M)
This first workout is performed five to six days before your race. Here's how it flows:
SET 1
Run 3 x 400m repeats at your goal 5K pace with 100m jog between. Jog 400m after the third repetition and before starting the second set.
Example: For a 17:00 5K (5:28 per mile), the goal would be 82 seconds per 400m.
SET 2
Run 3 x 400m repeats at 2-3 seconds faster per 400m than your goal 5K pace with 200m jog between. Jog 400m after the third repetition before the final set.
Example: For a 17:00 5K (5:28 per mile), the goal would be 79-80 seconds per 400m.
SET 3
Run 3 x 400m repeats at 4-6 seconds faster per 400m than your goal 5K pace with 400m jog between each repetition.
Example: For a 17:00 5K (5:28 per mile), the goal would be 76-78 seconds per 400m.
"This workout accomplishes much, yet leaves you refreshed and excited to race. The first set helps you dial in race pace from the start, something that will be important come race day. The slight pace increases in sets two and three help the mind and the body prepare for the increasing effort level required as you pass through miles 1 and 2 of the 5K.
"While the pace is increasing with each set, you'll notice that the recovery interval between each repeat is also increasing. This workout is not designed to cause undue fatigue. Adding the longer recovery intervals as the pace increases keeps the stress level to a minimum. After all, you are running fast only for just over 2 miles so the total volume is very tolerable."
I have been doing some thinking. One thing that I may need to work on in the race prep routine is warming up, particularly before a 5K. While I warm up and stretch fairly well, I do not spend a whole lot of time keeping my heart and breathing elevated. Fearing that I will expend too much energy, I normally go into relaxation mode within minutes of the race, but perhaps I let my body get too relaxed. I do my share of strides and run-outs, but maybe they aren't enough.
In the near future, I will try a low to moderate jog of 10-15 minutes 45 minutes before the race, followed by 10 minutes of stretching. I will then do several pick-ups at race pace and even 6-8 x100 meter strides. I will then stretch some more, don my racing flats, and jog a bit more. With a few minutes to go--even at the start line--I will do a few high knees, jumps, etc. to keep my heart rate up, make my oxygen circulate, and stay warm.
Simple 2.2 mile run in 17:25 to get the legs awake.
On tap for Saturday--9 mile run (to and from PO, circuitous route.)
On tap for Sunday--
3 X 3 X 4 (3 SETS OF 3 X 400M)
This first workout is performed five to six days before your race. Here's how it flows:
SET 1
Run 3 x 400m repeats at your goal 5K pace with 100m jog between. Jog 400m after the third repetition and before starting the second set.
Example: For a 17:00 5K (5:28 per mile), the goal would be 82 seconds per 400m.
SET 2
Run 3 x 400m repeats at 2-3 seconds faster per 400m than your goal 5K pace with 200m jog between. Jog 400m after the third repetition before the final set.
Example: For a 17:00 5K (5:28 per mile), the goal would be 79-80 seconds per 400m.
SET 3
Run 3 x 400m repeats at 4-6 seconds faster per 400m than your goal 5K pace with 400m jog between each repetition.
Example: For a 17:00 5K (5:28 per mile), the goal would be 76-78 seconds per 400m.
"This workout accomplishes much, yet leaves you refreshed and excited to race. The first set helps you dial in race pace from the start, something that will be important come race day. The slight pace increases in sets two and three help the mind and the body prepare for the increasing effort level required as you pass through miles 1 and 2 of the 5K.
"While the pace is increasing with each set, you'll notice that the recovery interval between each repeat is also increasing. This workout is not designed to cause undue fatigue. Adding the longer recovery intervals as the pace increases keeps the stress level to a minimum. After all, you are running fast only for just over 2 miles so the total volume is very tolerable."
I have been doing some thinking. One thing that I may need to work on in the race prep routine is warming up, particularly before a 5K. While I warm up and stretch fairly well, I do not spend a whole lot of time keeping my heart and breathing elevated. Fearing that I will expend too much energy, I normally go into relaxation mode within minutes of the race, but perhaps I let my body get too relaxed. I do my share of strides and run-outs, but maybe they aren't enough.
In the near future, I will try a low to moderate jog of 10-15 minutes 45 minutes before the race, followed by 10 minutes of stretching. I will then do several pick-ups at race pace and even 6-8 x100 meter strides. I will then stretch some more, don my racing flats, and jog a bit more. With a few minutes to go--even at the start line--I will do a few high knees, jumps, etc. to keep my heart rate up, make my oxygen circulate, and stay warm.
Thursday, October 21, 2010
try to catch up
10/21/10
Like last week, I got a bit of a later start, but made my way to the Borough from home for my last in a series of 5 Thursday 5 AM long runs. Today's was 12.8.
Mile 1-7:45; I hate that hill!
Mile 2-15:15
Mile 3-23:15 (30 secs off last week's pace)
Mile 3.85-29:40 (40 secs off last week's pace)
Mile 4.85-37:00 (30 secs off last week's pace) Arrived and they were already gone!
Mile 8.85-64:30 (1 minute ahead of last week's pace) I guess I picked up the pace to try to catch up, which I wasn't able to do.
Mile 9.85-71:45 (55 secs ahead of last week's pace)
Mile 10.85-79:15 (45 seconds ahead of last week's pace)
Mile 12.85-93:30 (1 minute ahead of last week's pace)
7:16/mile pace
Like last week, I got a bit of a later start, but made my way to the Borough from home for my last in a series of 5 Thursday 5 AM long runs. Today's was 12.8.
Mile 1-7:45; I hate that hill!
Mile 2-15:15
Mile 3-23:15 (30 secs off last week's pace)
Mile 3.85-29:40 (40 secs off last week's pace)
Mile 4.85-37:00 (30 secs off last week's pace) Arrived and they were already gone!
Mile 8.85-64:30 (1 minute ahead of last week's pace) I guess I picked up the pace to try to catch up, which I wasn't able to do.
Mile 9.85-71:45 (55 secs ahead of last week's pace)
Mile 10.85-79:15 (45 seconds ahead of last week's pace)
Mile 12.85-93:30 (1 minute ahead of last week's pace)
7:16/mile pace
Wednesday, October 20, 2010
ease into the workout
Wednesday, 10/20-4 in 31:30. relaxed
On Tuesday, 10/19, I did 6x800 with a 200 jog in-between each at Henderson in the mist and drizzle. The group was much smaller today. While the workout started slowly, it picked up and I was pleased. I wasn’t finished stretching, so I joined group 1 on its second 800. (Bob decided to run on his own; I think he wanted to do faster 800s with longer recovery.) I led this one in 2:53. Ed did the next one, a 2:47. I followed with a 2:47 as well. Ed then said he’d bring it down a couple of seconds, so we ran 2:44. My fifth one, Ed’s last, was in 2:35. I asked Ed to join me on at the second lap of my last one. He obliged, and I ran 2:30.
Run 1: 2:53: 41/44/44/44 (85/88)
Run 2: 2:47: 41/42/42/42 (83/84)
Run 3: 2:47: 39/42/43/43 (81/86)
Run 4: 2:44: 40/41/41/42 (81/83)
Run 5: 2:35: 37/39/39/40 (76/79)
Run 6: 2:30: 36/39/39/36 (75/75)
We usually ease into the workout, which works to my benefit, but I’d like to ease into such a workout with 2:50, then work my way down, dropping 1 second per 200. It would look like: 2:50, 2:46, 2:42, 2:38, 2:34, 2:30. Eventually, I’d like to do: 2:45, 2:41, 2:37, 2:33, 2:29, 2:25.
On Tuesday, 10/19, I did 6x800 with a 200 jog in-between each at Henderson in the mist and drizzle. The group was much smaller today. While the workout started slowly, it picked up and I was pleased. I wasn’t finished stretching, so I joined group 1 on its second 800. (Bob decided to run on his own; I think he wanted to do faster 800s with longer recovery.) I led this one in 2:53. Ed did the next one, a 2:47. I followed with a 2:47 as well. Ed then said he’d bring it down a couple of seconds, so we ran 2:44. My fifth one, Ed’s last, was in 2:35. I asked Ed to join me on at the second lap of my last one. He obliged, and I ran 2:30.
Run 1: 2:53: 41/44/44/44 (85/88)
Run 2: 2:47: 41/42/42/42 (83/84)
Run 3: 2:47: 39/42/43/43 (81/86)
Run 4: 2:44: 40/41/41/42 (81/83)
Run 5: 2:35: 37/39/39/40 (76/79)
Run 6: 2:30: 36/39/39/36 (75/75)
We usually ease into the workout, which works to my benefit, but I’d like to ease into such a workout with 2:50, then work my way down, dropping 1 second per 200. It would look like: 2:50, 2:46, 2:42, 2:38, 2:34, 2:30. Eventually, I’d like to do: 2:45, 2:41, 2:37, 2:33, 2:29, 2:25.
Saturday, October 16, 2010
more than just a banana for breakfast
Sunday, 10/17/10--Like last week, I took a circuitous route to get to Penn Oaks. I took part of the Rustin-plus loop and came out at the south entrance. Felt pretty good. 9.0 miles
October 16, 2010--
Today I decided to forgo a tempo run and opted instead for 5x1000 on the cross country course across the street from my house. The time was noonish, and I had just gotten home from my daughter's soccer game in Harleysville. Admittedly, my legs did not feel fresh and I was concerned about the tightness in my left hamstring, a problem area for me historically. I would be, after all, negotiating a somewhat hilly, grassy terrain. I figured I'd take full recovery (about 3:30) between each one. My goal pace was 3:15, 10 seconds faster than my goal pace.
1000 #1: 3:25
1000 #2: 3:12
1000 #3: 3:17
1000 #4: 3:12
1000 #5: 3:10
The average amounted to 3:15+. The last one nearly broke me, as I had little left. I guess I should have eaten more than just a banana for breakfast. Lesson learned?!
10/10-10/16--37.25 miles
October 16, 2010--
Today I decided to forgo a tempo run and opted instead for 5x1000 on the cross country course across the street from my house. The time was noonish, and I had just gotten home from my daughter's soccer game in Harleysville. Admittedly, my legs did not feel fresh and I was concerned about the tightness in my left hamstring, a problem area for me historically. I would be, after all, negotiating a somewhat hilly, grassy terrain. I figured I'd take full recovery (about 3:30) between each one. My goal pace was 3:15, 10 seconds faster than my goal pace.
1000 #1: 3:25
1000 #2: 3:12
1000 #3: 3:17
1000 #4: 3:12
1000 #5: 3:10
The average amounted to 3:15+. The last one nearly broke me, as I had little left. I guess I should have eaten more than just a banana for breakfast. Lesson learned?!
10/10-10/16--37.25 miles
Thursday, October 14, 2010
I'm getting my base
Thursday, 10/14/10--
Got a bit of a later start, but made my way to the Borough from home for my fourth in a series of 5 Thursday 5 AM long runs. Today's was 12.8.
Mile 1-7:45; I hate having to go up that hill!
Mile 2-15:15
Mile 3-22:55
Mile 3.85-29:00
Mile 4.85-36:30
Mile 8.85-65:30
Mile 9.85-72:40
Mile 10.85-80:00
Mile 12.85-94:30
I felt pretty good, particularly during the last few miles. I'm getting my base.
Got a bit of a later start, but made my way to the Borough from home for my fourth in a series of 5 Thursday 5 AM long runs. Today's was 12.8.
Mile 1-7:45; I hate having to go up that hill!
Mile 2-15:15
Mile 3-22:55
Mile 3.85-29:00
Mile 4.85-36:30
Mile 8.85-65:30
Mile 9.85-72:40
Mile 10.85-80:00
Mile 12.85-94:30
I felt pretty good, particularly during the last few miles. I'm getting my base.
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