BAM! It was awesome to pop a 60-second final 400.

Monday, 12/23--


Inspired by Phil Reilly's post on Facebook in which he shared the result of his 4x400/4x200 workout (4x400 in 69,66,65,64, then 4x200 in 29,31,29,28 with 90 sec rest between repeats and 9 min between sets), I set out to do my sit 'n kick reps workout on this warmer (50s) but rainy day.  Sit 'n kick reps workout is 5 x (400…rest 60 sec…and then 200).  The real goal for the 400 was 64, and the goal for 200 was 28.  The  modified goal for the 400 was 65, and the goal for 200 was 30.  

I warmed up and stretched nicely in the steady rain.  

After the first 400 of 66 seconds, I didn't feel like I had the pop in my stride.  I chickened out and decided against the 200; I'd do 100s instead.   I figured that doing the 100s in sub-14 would set me up to be able to do the 200s in 28 in a later workout.  My first 100 was 15.1, too slow.

Set 1: 66 (15,31/35), 15.1
1200 jog in 8:50
Set 2: 65 (15,32/33), 13.8
1200 jog in 8:40
Set 3: 63.9 (15,31/32), 13.7
1200 jog in 8:30
Set 4: 63.6 (15,31/32), 13.6
1200 jog in 8:45 
I took off my shirt heading into set 5.  Why not?
Set 5: 60.8 (14,29/31), 13.4  

BAM! It was awesome to pop a 60-second final 400.    

Sunday, 12/22--

Went to the Y and did a little workout:

track--mile in 6:15
Upper body lifting (4:00)
treadmill--mile in 6:05
upper body work
track--mile in 5:50
stretched

in at least as good (or as bad) a shape as I was this time last year

Saturday, 12/21--warm day today, in the 50s at the time of my workout at Westtown.  The main straightway, which is shadowed, was still snow-covered.

I decided to do 6x200; 6 x150; 6x100.  I'd take 2:30 between each repeat and no real additional time between sets.  I changed spikes after the 150s, so I wound up doubling my rest.

My runs:

200s (30 sec goal pace): 29-high, 30-low, 30-low, 30-mid, 30-mid, 30-low.  This was for the 800 in me.
150s (20 sec goal pace): 19-high, 20-low, 20-mid, 21-low, 20-high, 20-mid.  This was for the 400 in me.
100s (sub 13 sec goal pace): 13.1, 12.8, 12.8, 13.1, 13.1, 12.4.  This was for the 200 in me.

I think I'm in at least as good (or as bad) a shape as I was this time last year.

Friday, 12/20--took the day off.  Had to get to work early.

it was a bit better time-wise

Thursday, 12/19--

I did a repeat of last Thursday's workout.  I warmed up around the neighborhood, stretched my tight-as-hell legs and then took to the street behind Rustin's stadium for the near-equivalent of 300s.  Like last week, my plan was to do the 300s as I would do the pick-up reps workout: 8x400 @ 70, with #s 2,5, and 8 @ 63 with 3 minutes' rest.

For the slightly downhill 300s, my target for the slower ones was 50 and my target for the faster ones was 45.  My rest would be part walk/part jog back to the start in 2:30.

My runs:
#1: 49
#2: 46
#3: 52
#4: 50
#5: 44
#6: 50
#7: 49
#8: 43

This workout did not feel as good as last week's, but it was a bit better time-wise.

Like last week, it was freezing, somewhere in the upper teens.

Growing tired of the Y

Tuesday--At the Y.

Mile-6:00
lifting/arms
Mile on treadmill-6:45
lifting/arms
Mile on donut-5:30

Monday--took off

Sunday--Still snow-covered ground.  Went to the Y with my wife.

Mile-6:00
lifting/legs
Mile on treadmill-6:30
lifting/legs
Mile on donut-5:45

I NEED A TRACK AND SOON! The snow must go!

Saturday--At 10:00-ish, I went to the YMCA, which was awfully crowded given the impending snowstorm.

Ran a mile on the 16 laps/mile donut track (6:15)
Upper body lifting/stretching--
Treadmill (6:45)
lifting/stretching
Track (5:50)
lifting/stretching
Treadmill (6:45)
Track--only managed .25 (in 1:25), as there were too many people to run safely and without frustration.
stretched
Treadmill (5:15) --started with the machine set for about 5:30 and quickened the pace every tenth of a mile until I ended the last tenth at 4:48 pace.

I NEED A TRACK AND SOON!  The snow must go.

Friday--went to the Y.  Ran a mile on donut track (6:30), lifted (legs), ran mile on treadmill (7:00), lifted (legs).

Thursday--Decided to stay in the neighborhood and do a workout on Rustin's property: 8x300 behind Rustin's stadium.   I'd treat the 300s like the pick-up reps workout I do: 8x400 @70, with #s 2,5, and 8 @ 63….with 3 min rest.

On this day, my goal pace the 300s 1,3,4, and 7 was 51.  My goal pace for 300s 2,5, and 8 was 45.  My rest would be 2:30, part-walk/part jog. (These were more like 290s.)

My runs:
#1: 50
#2: 46
#3: 52
#4: 51
#5: 44
#6: 51
#7: 51
#8: 43

Cooled down .75M.

Wed--went to the gym to do a little legwork.

4:49! Can there be a miler in me?

Tuesday, 12/10-

On account of the snowstorm, school was closed today and I was at home with the fam.  Technically, the storm did not begin until 8 or 9.  After hemming and hawing, I drove to EA to retrieve something and figured that maybe I’d get in a workout while there.  As the snowfall increased and the weather conditions worsened, I knew that getting in a track workout was unlikely.  I drove back home.  When I got there, I had this nagging feeling that I needed to get in the workout.  So, I decided to make it a Y-Day!  And I’m glad I did!

I warmed up a mile on the treadmill (8:30)

Stretched for (5:00)

Ran a mile on the 16 lap/mile donut track (5:45)

Lifted upper body (4:00)

Back on the treadmill (6:30)

Upper Body lift (4:00)

Mile on the donut (5:29)

Upper Body lift (4:00)

Treadmill (6:30)

Stretched (4:00)

Mile on the donut (4:49!!!!!)

Yes, 4:49.  During the first half of the run, I had the track to myself.  While I was stretching, I calculated that I needed to run each lap in just under 19 seconds in order to run a 5-minute mile.

First lap=16 sec

After 2 laps (1/8M)=34 sec

After 4 laps (1/4M)=70 sec

After 8 laps (1/2M)=2:22

After 16 laps (1M)=4:49 (2:27 second half mile)

I thought I’d never say this, but I wonder whether I have a future in the mile.  Perhaps the Y has given me newfound confidence in the event.  4:49!  Can there be a miler in me?

If I choose to run the mile at Armory in January, I think I could handle 35 sec/lap.

If I choose to run the mile at Widener in Feb, I think I could handle 28 sec/lap.

The question is whether I will still be in mile shape since I will have transitioned to more sprint work.

Incidentally, I think there is a 6:00 AM mile time trial next Tuesday.  I'll plan to arrive early to get a good warm up.  What I am realizing is that I run better the more extensive warm up I've had.  The challenge is finding the time for it.

Monday, 12/9-went to the Y and did some leg work.  5 machines/20 min max.

Ended with a 5:14 mile on the donut track

Sun, 12/8-

Coming off a good race yesterday and into a winter storm today that may running outside hazardous, I decided to "treat" myself by going to the Y for a little action.

Ran a 6:29 mile on the track (16 laps)
Then lifted for 4:00
Ran a 6:55 mile on the treadmill
Lifted for another 4:00
Ran a 5:59 on the track
Lifted for another 4:00
Ran a 6:56 mile on the treadmill
Stretched for 4:00
Ended with a 5:14 mile on the track.  Yes, 5:14!  The turns are not very conducive to an average of sub-20 seconds per lap pace.