10/29--took off. Hurricane Sandy is here.
10/28/12--Hurricane Sandy is on its way. Rainy. Windy. Cool.
For yet another week I did what has become a familiar 9.1: I ran the normal route I take to get to Goose Creek (2.15M), did the 3 loops around GC (1.55M), and then, instead of taking the same route back home, headed straught up Shiloh and to my house (.9M). I did this twice for a total of 9.1M.
After Saturday's Sit-'n-kick workout, my legs felt tired and heavy. My pace was a bit sluggish. First loop in 33:50--3:50 (.5), 7:50 (1), 12:55 (1.7), 15:55 (2.1M, entering park), etc. Second loop in 31:50 for a total run of 65:40. 9.1M at 6:59 pace.
Loop 1: 4.55M in 33:50 (7:26 pace)
Loop 2: 4.55M in 31:50 (6:59 pace)
9.1M in 7:13 pace. I'll take this on this heavy-leg day.
Monday, October 29, 2012
Saturday, October 27, 2012
Another preseason workout
Saturday, 10/27/12--On tap for today was another preseason workout: Sit 'n Kick Reps--5x (400m . . . rest 60-sec . . . 200m) with a 1200m jog between sets. The workout as designed for a 2:00 800m high school runner is 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28), then jog 1200m between sets. Since I am not able to run 800 meters in 2:00, I modified the workout accordingly, figuring I'd run 66 for the 400s and 31 for the 200s. My runs on this 65-degree, slightly windy day, however, were more impressive:
66,31 (8:50)
66,30 (8:20)
65,30 (8:35)
65,30 (8:40)
63,28
I was pretty pleased with this preseason workout, particularly since my 1200m recoveries averaged only about 8:33. I also felt pretty strong. I ran hard but I didn't feel like I was pressing the whole time. I'd like to hit 65s amd 30s the next time. As I have been doing the last couple of weeks, I will continue to devote one day per week to 800m training.
Friday, 10/26/12--Took off.
66,31 (8:50)
66,30 (8:20)
65,30 (8:35)
65,30 (8:40)
63,28
I was pretty pleased with this preseason workout, particularly since my 1200m recoveries averaged only about 8:33. I also felt pretty strong. I ran hard but I didn't feel like I was pressing the whole time. I'd like to hit 65s amd 30s the next time. As I have been doing the last couple of weeks, I will continue to devote one day per week to 800m training.
Friday, 10/26/12--Took off.
Thursday, October 25, 2012
Could there be a distance runner in me somewhere?
10/25--
I overslept today, but still managed to get to Ashbridge & New Streets in time enough. I debated whether I was going to make a go of it, and decided that I needed to if I am going to have any shot at getting better! I actually arrived in time enough to stretch for 1 minute. Just as the crew was about to pull off, I heard someone mention that the top group would be doing the 7.9M at marathon pace, which meant 6:40 per mile. My gut reaction was to tighten my shoe laces, as my feet felt like they were swimming in my shoes. (Most of the time I simply slide my feet into my already-tied shoes.) By the time I started, the group of nearly 20 had gapped me by 50 meters and the top group of 6 or 7 by even more. I blew by the dozen or so by the first quarter-mile and spent the remaining run trying to catch the top group, or more accurately, trying not fall too far behind.
I reached the legitimate 4M mark (where the larger, ground-size planter is) in about 26:20. This was 6:35 pace. Not bad! The group was more than .1M ahead of me, though. I kept digging, trying not to get discouraged that I wasn't cutting into the group's lead. My legs were certainly weakening and were jello by the time I reached the big hill. Actually, by that point, which is the 8th mile, I had make up substantial ground, cutting the distance in half. In fact, I finished within 10 seconds of the group. Those cats finished in 52:27, I overhead Manion say, and I finished in 52:35. This was my most impressive 7.9M by far. 6:39+ pace! I remember way back when I struggled to finish this route, let alone in sub-7:00 pace. I am indeed pleased and couldn't be happier that I rushed to get to the country club parking lot by 5:40AM.
Could there be a distance runner in me somewhere? Come out, come out wherever you are!
I overslept today, but still managed to get to Ashbridge & New Streets in time enough. I debated whether I was going to make a go of it, and decided that I needed to if I am going to have any shot at getting better! I actually arrived in time enough to stretch for 1 minute. Just as the crew was about to pull off, I heard someone mention that the top group would be doing the 7.9M at marathon pace, which meant 6:40 per mile. My gut reaction was to tighten my shoe laces, as my feet felt like they were swimming in my shoes. (Most of the time I simply slide my feet into my already-tied shoes.) By the time I started, the group of nearly 20 had gapped me by 50 meters and the top group of 6 or 7 by even more. I blew by the dozen or so by the first quarter-mile and spent the remaining run trying to catch the top group, or more accurately, trying not fall too far behind.
I reached the legitimate 4M mark (where the larger, ground-size planter is) in about 26:20. This was 6:35 pace. Not bad! The group was more than .1M ahead of me, though. I kept digging, trying not to get discouraged that I wasn't cutting into the group's lead. My legs were certainly weakening and were jello by the time I reached the big hill. Actually, by that point, which is the 8th mile, I had make up substantial ground, cutting the distance in half. In fact, I finished within 10 seconds of the group. Those cats finished in 52:27, I overhead Manion say, and I finished in 52:35. This was my most impressive 7.9M by far. 6:39+ pace! I remember way back when I struggled to finish this route, let alone in sub-7:00 pace. I am indeed pleased and couldn't be happier that I rushed to get to the country club parking lot by 5:40AM.
Could there be a distance runner in me somewhere? Come out, come out wherever you are!
Tuesday, October 23, 2012
some of us took it a step further
10/23--Today Kevin really differentiated the workout and some of us took it a step further.
Option 1: 2x5K with a 400 jog recovery
Option 2: 5x1000 with a 200 recovery, followed by 4x400
Option 3: I can't remember
Option 4: I can't remember
I wound up joining Ed and John Callaghan for our own option: 2400m, followed by 4 x 600/200 jog/400. I started the 2400m a lap later and ran 5:55 at the mile and 7:23 at 2000.
600-2:06
400-82
600-2:04
400-79
600-1:59
400-74
600-1:58
400-71
Option 1: 2x5K with a 400 jog recovery
Option 2: 5x1000 with a 200 recovery, followed by 4x400
Option 3: I can't remember
Option 4: I can't remember
I wound up joining Ed and John Callaghan for our own option: 2400m, followed by 4 x 600/200 jog/400. I started the 2400m a lap later and ran 5:55 at the mile and 7:23 at 2000.
600-2:06
400-82
600-2:04
400-79
600-1:59
400-74
600-1:58
400-71
Monday, October 22, 2012
This suited me just fine
10/22--took the day off
10/21--Like I did last week, I ran the normal route I take to get to Goose Creek (2.15M), I did the 3 loops around GC (1.55M), and then, instead of taking the same route back home, I headed straught up Shiloh and to my house (.9M). I did this twice for a total of 9.1M.
First loop in 32:55--3:48 (.5), 7:45 (1), 12:30 (1.7), 15:30 (2.1M, entering park), 19:10 (after loop 1) , 22:50 (after loop 2), 26:20 (after loop 3; exiting park), 32:55. Second loop in 30:43 for a total run of 63:37. 9.1M at 6:59 pace.
Loop 1: 4.55M in 33:00 (7:14 pace)
Loop 2: 4.55M in 30:43 (6:44 pace)
9.1M in 6:59 pace. This suited me just fine on this windy day.
10/21--Like I did last week, I ran the normal route I take to get to Goose Creek (2.15M), I did the 3 loops around GC (1.55M), and then, instead of taking the same route back home, I headed straught up Shiloh and to my house (.9M). I did this twice for a total of 9.1M.
First loop in 32:55--3:48 (.5), 7:45 (1), 12:30 (1.7), 15:30 (2.1M, entering park), 19:10 (after loop 1) , 22:50 (after loop 2), 26:20 (after loop 3; exiting park), 32:55. Second loop in 30:43 for a total run of 63:37. 9.1M at 6:59 pace.
Loop 1: 4.55M in 33:00 (7:14 pace)
Loop 2: 4.55M in 30:43 (6:44 pace)
9.1M in 6:59 pace. This suited me just fine on this windy day.
Sunday, October 21, 2012
still in distance mode
Saturday, 10/20--8x400 solo. My plan was to run #s 1,3,4,6, and 7 in 75 seconds and #s 2,5, and 8 in 70. I wanted to be conservative, given that I am still in distance mode and haven't done any speed. I had planned to keep to 2:00 or less rest (100m walk, 100m jog) and I DID! YES!
My runs were: 75,70,74,74,70,73,73, and 63. The 63? I just wanted to see what I had in the tank and in the legs.
My plan is to try to keep the 2:00 (or less) constant and to bring down the 400s to 70 (for s 1,3,4,6, and 7) and 63 (for #s 2,5, and 8).
Friday, 10/19--same as on Wednesday.
My runs were: 75,70,74,74,70,73,73, and 63. The 63? I just wanted to see what I had in the tank and in the legs.
My plan is to try to keep the 2:00 (or less) constant and to bring down the 400s to 70 (for s 1,3,4,6, and 7) and 63 (for #s 2,5, and 8).
Friday, 10/19--same as on Wednesday.
Thursday, October 18, 2012
I was on my way
10/18--Arrived early enough to stretch! Whew!
Did the course in reverse.
About a mile in I learned that we would be doing a 5-mile pick-up in the middle of the run. This, I said to myself, will be tougher than last week's run and the one the week before last. The warm up leading to the hard run was comfortable but brisk enough with anticipation. I hung back a bit. And then it happened like that: they took off. At leat if I knew where the starting mark was I would have had a fighting chance of staying with them for at least the first mile. I trailed the top guns--I mean guys--from the outset and the distance between us kept increasing over the miles. I worried that I was going slowly. As it turned out, they were moving. I ran 31:30 for the middle 5 miles. My pace was 6:18! Theirs averaged about 6:00! I didn't feel as dead as I did two weeks ago, but I was tired. I caught up with them with less than a mile to go. By that time, we were "jogging" at probably 7:20 pace. We finished up the 7.9M in 53:30, or 6:46 mile pace overall, my best 7.9M yet.
10/17--I went to the gym, running late as usual. I decided to alternate between running and lifting. Surprise, surprise! I ran a 6:52 mile on the 16-laps-to-the-mile track, lifted on two machines, did a 6:42 mile on the treadmill, lifted on two more machines, then returned to the track for another mile in 6:30. I was on my way.
Did the course in reverse.
About a mile in I learned that we would be doing a 5-mile pick-up in the middle of the run. This, I said to myself, will be tougher than last week's run and the one the week before last. The warm up leading to the hard run was comfortable but brisk enough with anticipation. I hung back a bit. And then it happened like that: they took off. At leat if I knew where the starting mark was I would have had a fighting chance of staying with them for at least the first mile. I trailed the top guns--I mean guys--from the outset and the distance between us kept increasing over the miles. I worried that I was going slowly. As it turned out, they were moving. I ran 31:30 for the middle 5 miles. My pace was 6:18! Theirs averaged about 6:00! I didn't feel as dead as I did two weeks ago, but I was tired. I caught up with them with less than a mile to go. By that time, we were "jogging" at probably 7:20 pace. We finished up the 7.9M in 53:30, or 6:46 mile pace overall, my best 7.9M yet.
10/17--I went to the gym, running late as usual. I decided to alternate between running and lifting. Surprise, surprise! I ran a 6:52 mile on the 16-laps-to-the-mile track, lifted on two machines, did a 6:42 mile on the treadmill, lifted on two more machines, then returned to the track for another mile in 6:30. I was on my way.
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