Friday, 5/13--short and easy. 2 miles
Thursday, 5/12--met gang at WC Country Club. Been a while since I've joined them on Thursday. Wound up making our way down to the University for a trail run. After running the trails we made our way through some back roads and ran to the outskirts of town...to Birmingham Road. We accomplished 9 miles...in about 68:00 (hilly, rocky and sometimes narrow trials slowed us down, but it was all good. The change of pace--route--was welcomed.) Felt strong throughout this run.
Wednesday, 5/11--6.6 miles/3 Rustin loops in 47:15.
loop 1-16:45
loop 2-15:45
loop 3-14:45
Tuesday, 5/10--Henderson workout. Been a while.
assigned workout was 1 mile, followed by a 400 slow jog, then 6x400 with a 200 jog.
Mile: did 1200 (4:08). Stuck with top few.
400s: 77,76,75,73,74,69 (I was asked to lead the last one.)
total mileage: 6 miles
Monday, 5/9--5 miles.
Saturday, May 14, 2011
Saturday, May 7, 2011
Flat in flats
Sat, 5/7/11-
The initial plan was to do a workout of 8x400: #s 1,3,4,7 @ 70 and #s 2,5,8 @ 63. This would be my first speed workout since before Penn Relays. After warming up and stretching, I spiked up and began. The first 200 of the first 400 was well ahead of pace (I reached the 200 in :31), but then my toes and foot started bothering me. So, I wound up running a much slower second 200. The second 200 was in 37-38.
I then put on my flats and decided I would just make do. The rest of the 400s were: 72,70,71,71...with a 400 jog in-between (3:00). I then took a 4-minute break to prepare for faster 400s. My next two were 65 and 66. Whimping out, I decided to do 6 200s in lieu of the 3 400s I had left. My 200s were 29,30,30 and 27 (thanks to my feet being able to take spikes).
I just hope I can get myself together soon. I need some work...and fast!
Thursday, May 5, 2011
Simple...oh well
Thursday, 5/5/11--overslept. Running late. Simple 2.2 in 17:30. Had planned to do the Thursday run with the crew. Oh well.
Wed, 5/4/11--6.4 miles. Same as yesterday-->Rustin loop portion (1.7.), down to park pavilion (.5), 4 loops around park (2.0), back the way I came (2.2). 45:20.
Wed, 5/4/11--6.4 miles. Same as yesterday-->Rustin loop portion (1.7.), down to park pavilion (.5), 4 loops around park (2.0), back the way I came (2.2). 45:20.
Tuesday, May 3, 2011
Penn Week
Tues, 5/3--6.4 miles. Alternate route: Rustin loop portion (1.7.), down to park pavilion (.5), 4 loops around park (2.0), back the way I came (2.2). 46:10.
Mon, 5/2--3.8 miles. 28:00+
Sun, 5/1--3 miles. Tried to stride at Westtown. No way. Jogged .5 instead.
Sat, 4/30--4.4 miles. Light. Hobbling. 18:15 loop 1/17:15 loop 2.
Fri, 4/29--Penn Day!
Met up with Craig Stimel, Zach Rodgers, and John Goldthorpe.
Olympic Development 4x400.
Was asked to switch from 2nd to leadoff! Oh boy!
Warm up felt flat.
Felt a little tight.
Down at the paddocks...late, but not really.
The officials always make runners show up too early.
It's quite a bother.
Waited in coolness and eventually wind and rain for about 45 minutes.
only 13 of the 24 registered teams showed
Up and back start.
I was on the up line--first guy in.
Was supposed to be third guy in.
Gun went off.
Got out rather hard.
Was overtaken 30 meters into race.
At 100m mark, I was bumped into a cone, which I kicked.
A few meters later I was bumped again and had to step out of my lane to keep from falling.
I planted my left foot hard on the track.
Died at the 300 mark.
Last 100 took 15 seconds.
Handed off baton in third to last place.
Ran about 55 seconds or so.
Terrible.
We ran 3:41.
Winning time was 3:11.
Aching foot.
Can barely run.
Need x-rays.
Go Penn!
Look forward to graduating to the 40+ group.
Thurs, 4/28--3x150 pick-ups
Wed, 4/27--warm up; 3x100; 3x150; cool down.
Mon, 5/2--3.8 miles. 28:00+
Sun, 5/1--3 miles. Tried to stride at Westtown. No way. Jogged .5 instead.
Sat, 4/30--4.4 miles. Light. Hobbling. 18:15 loop 1/17:15 loop 2.
Fri, 4/29--Penn Day!
Met up with Craig Stimel, Zach Rodgers, and John Goldthorpe.
Olympic Development 4x400.
Was asked to switch from 2nd to leadoff! Oh boy!
Warm up felt flat.
Felt a little tight.
Down at the paddocks...late, but not really.
The officials always make runners show up too early.
It's quite a bother.
Waited in coolness and eventually wind and rain for about 45 minutes.
only 13 of the 24 registered teams showed
Up and back start.
I was on the up line--first guy in.
Was supposed to be third guy in.
Gun went off.
Got out rather hard.
Was overtaken 30 meters into race.
At 100m mark, I was bumped into a cone, which I kicked.
A few meters later I was bumped again and had to step out of my lane to keep from falling.
I planted my left foot hard on the track.
Died at the 300 mark.
Last 100 took 15 seconds.
Handed off baton in third to last place.
Ran about 55 seconds or so.
Terrible.
We ran 3:41.
Winning time was 3:11.
Aching foot.
Can barely run.
Need x-rays.
Go Penn!
Look forward to graduating to the 40+ group.
Thurs, 4/28--3x150 pick-ups
Wed, 4/27--warm up; 3x100; 3x150; cool down.
Tuesday, April 26, 2011
Easy does it: pre-Penn Relays workout
Tuesday, 4/26
I did nearly the same pre-Penn Relays workout I did 2 years ago.
Warmed up 1 mile
4 x 300 (Event run) Speed 45 seconds/rest 5 minutes
My runs were 46,46,45,44. I walked 100m, jogged 300m, and walked another 100m in-between repeats
Cooled down 1 mile
3.25 miles
On tap for tomorrow should be strides or something similar. My legs feel a little shot.
Monday, 4/25--did 6.6 miles. Easy pace, but it did not feel like it.
loop 1: about 18 min
loop 2: about 17
loop 3: about 16
I did nearly the same pre-Penn Relays workout I did 2 years ago.
Warmed up 1 mile
4 x 300 (Event run) Speed 45 seconds/rest 5 minutes
My runs were 46,46,45,44. I walked 100m, jogged 300m, and walked another 100m in-between repeats
Cooled down 1 mile
3.25 miles
On tap for tomorrow should be strides or something similar. My legs feel a little shot.
Monday, 4/25--did 6.6 miles. Easy pace, but it did not feel like it.
loop 1: about 18 min
loop 2: about 17
loop 3: about 16
Sunday, April 24, 2011
Tuning up
Sunday, April 24--EASTER
Returned from a few days in Hershey, then went to service.
With the exception of a little wind, today's weather was near perfect....
I warmed up and stretched for a good while, longer than I've stretched in some time.
Tuning up: I couldn't decide whether I would do 3 sets of 3 200s or 3 sets of 4 200(first set in 30, 2nd in 28, 3rd in 26). A few 200s into the workout, I decided I would do 3 sets of 4...with a 200m walk (3:00) in-between each and a 400 jog + 200 walk between sets (6:00). Set 1: 29,29,29,29. I felt pretty good, so I said I'd drop the next set to 27 instead of the 28s planned. Set 2: 27,27,28. I owe the 28s to the 27-flat 2nd 200 of the set. Despite the 28, I was feeling ok. Going into set 3, I knew I was going to have to run at about 85-90% in order to hit 25 secs. I ran 25 for my 9th 200, which took more than I thought out of me. I could tell because my 10th 200 was in 26.
I cooled down a mile.
Overall, I was pleased that I could hit 25 seconds, having not run that fast a 200 in some time. I would like 25 secs to become more commonplace.
Returned from a few days in Hershey, then went to service.
With the exception of a little wind, today's weather was near perfect....
I warmed up and stretched for a good while, longer than I've stretched in some time.
Tuning up: I couldn't decide whether I would do 3 sets of 3 200s or 3 sets of 4 200(first set in 30, 2nd in 28, 3rd in 26). A few 200s into the workout, I decided I would do 3 sets of 4...with a 200m walk (3:00) in-between each and a 400 jog + 200 walk between sets (6:00). Set 1: 29,29,29,29. I felt pretty good, so I said I'd drop the next set to 27 instead of the 28s planned. Set 2: 27,27,28. I owe the 28s to the 27-flat 2nd 200 of the set. Despite the 28, I was feeling ok. Going into set 3, I knew I was going to have to run at about 85-90% in order to hit 25 secs. I ran 25 for my 9th 200, which took more than I thought out of me. I could tell because my 10th 200 was in 26.
I cooled down a mile.
Overall, I was pleased that I could hit 25 seconds, having not run that fast a 200 in some time. I would like 25 secs to become more commonplace.
Easter
Sunday, April 24--EASTER
Returned from a few days in Hershey, then went to service.
With the exception of a little wind, today's weather was near perfect....
I warmed up and stretched for a good while, longer than I've stretched in some time.
I couldn't decide whether I would do 3 sets of 3 200s or 3 sets of 4 200(first set in 30, 2nd in 28, 3rd in 26). A few 200s into the workout, I decided I would do 3 sets of 4...with a 200m walk (3:00) in-between each and a 400 jog + 200 walk between sets (6:00). Set 1: 29,29,29,29. I felt pretty good, so I said I'd drop the next set to 27 instead of the 28s planned. Set 2: 27,27,28. I owe the 28s to the 27-flat 2nd 200 of the set. Despite the 28, I was feeling ok. Going into set 3, I knew I was going to have to run at about 85-90% in order to hit 25 secs. I ran 25 for my 9th 200, which took more than I thought out of me. I could tell because my 10th 200 was in 26.
I cooled down a mile.
Overall, I
Returned from a few days in Hershey, then went to service.
With the exception of a little wind, today's weather was near perfect....
I warmed up and stretched for a good while, longer than I've stretched in some time.
I couldn't decide whether I would do 3 sets of 3 200s or 3 sets of 4 200(first set in 30, 2nd in 28, 3rd in 26). A few 200s into the workout, I decided I would do 3 sets of 4...with a 200m walk (3:00) in-between each and a 400 jog + 200 walk between sets (6:00). Set 1: 29,29,29,29. I felt pretty good, so I said I'd drop the next set to 27 instead of the 28s planned. Set 2: 27,27,28. I owe the 28s to the 27-flat 2nd 200 of the set. Despite the 28, I was feeling ok. Going into set 3, I knew I was going to have to run at about 85-90% in order to hit 25 secs. I ran 25 for my 9th 200, which took more than I thought out of me. I could tell because my 10th 200 was in 26.
I cooled down a mile.
Overall, I
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