Saturday, 9/23-I abandoned my 8x800 Goose Creek Park routine to meet Chuck K. and Bruce at Radnor HS, at Bruce's request, for an 800 meter time trial. My plan was to do 4-5 800s before Bruce arrived, run the time trial, and finish off with two more 800s. On this somewhat windy morning, I arrived first, at about 7:35 or so. I began my warm up and was joined by Chuck a lap or two into my routine. I stretched for a good bit and then decided to get started at about 8:05. I ran the first 800 in 2:42, although I covered the first 200 in 37 and the first 400 in 77. Clearly, I slowed up quite a bit during the second lap. My next three would proceed similarly. Chuck joined me on the third and fourth ones, the latter of which we covered in 2:41. Bruce had arrived by then. While he warmed up, I took a stab at a fifth one, taking 2:45 rest. I stopped after the 400 (78 seconds) and decided to jog in preparation for the time trial.
We mounted the line for the time trial. Although he gave a range of 2:25-2:35, Bruce's goal was 2:25. I told him we could essentially do 35, 36, 37, and 38 for each successive 200. I went out a little harder than this plan suggested. I hit 34, then 69 (35), then 1:45 (36), and 2:20 (35). This felt pretty good. Bruce stopped at the 600-meter mark in 1:46. After a minute or so, he'd finished up the 800. Great effort, Bruce! Just tack on some mileage and keep the speed up. Remember: it's supposed to hurt!
After 5:00, it was back to the 800s. Bruce did the first 400 with me. I was tired, but I managed 2:41. After a few minutes, I capped off the workout with an even split 400 in 67.
We had a nice time at Hub Bub afterwards.
Friday- Exhausted. I slept in.
Thursday, 9/22. I ran the 7.0M. I used the reverse 6.5M route (right from driveway onto Plumly, right onto Plumly, left onto Oakborne, right onto Concord, right onto Old Westtown, right onto Westtown, right onto Street Road, right onto Shiloh, right onto Plumly. Instead of making a left into my driveway, I tacked on a loop around the block. I ended in 52:25, about 7:30/mile pace. Felt okay. At the 3.5M, I was at 26:30. This means I had a pretty even run, covering the second half in 25:55.
Sunday, September 25, 2016
Thursday, September 22, 2016
Coming into form
Wed, 9/21/16-
Ran easy 5.0M in 38:00 (7:37/mile pace) around the neighborhood: back of driveway, right onto Plumly, right onto Shiloh, right onto Ashley, right onto Stable, right onto Farm, continue onto Rustin HS's campus, loop around and exit at south entrance (Dunning), right onto Shiloh, right into Street Road, left at Goose Creek, ONE counter-clockwise loop around the park, took same route to return to driveway.
Tues, 9/21/16
WC Henderson HS--The 5:50 AM workout was 4x800/300 with 200 jog after 800 and 300 jog after 300. 800s were supposed to be at 5K race pace and 300s a bit faster. This meant under 2:50 for the 800s and sub-60 for the 300s. I did 2:49/56; 2:44/54; 2:39/--; 2:35/51. I skipped the third 300. I may be coming into form, as I stayed within 20 meters of the top group on the first set, just behind the top group for the second set, with them on the third, and near the front on the fourth.
Similar workout April 2009
Mon, 9/20/16-
Ran easy 5.0M in 37:50 (7:34/mile pace) in the pouring rain. I went around the neighborhood: back of driveway, right onto Plumly, right onto Shiloh, right onto Ashley, right onto Stable, right onto Farm, continue onto Rustin HS's campus, loop around and exit at south entrance (Dunning), right onto Shiloh, right into Street Road, left at Goose Creek, ONE counter-clockwise loop around the park, took same route to return to driveway.
Ran easy 5.0M in 38:00 (7:37/mile pace) around the neighborhood: back of driveway, right onto Plumly, right onto Shiloh, right onto Ashley, right onto Stable, right onto Farm, continue onto Rustin HS's campus, loop around and exit at south entrance (Dunning), right onto Shiloh, right into Street Road, left at Goose Creek, ONE counter-clockwise loop around the park, took same route to return to driveway.
Tues, 9/21/16
WC Henderson HS--The 5:50 AM workout was 4x800/300 with 200 jog after 800 and 300 jog after 300. 800s were supposed to be at 5K race pace and 300s a bit faster. This meant under 2:50 for the 800s and sub-60 for the 300s. I did 2:49/56; 2:44/54; 2:39/--; 2:35/51. I skipped the third 300. I may be coming into form, as I stayed within 20 meters of the top group on the first set, just behind the top group for the second set, with them on the third, and near the front on the fourth.
Similar workout April 2009
- I did 2:54/58; 2:57/61; 2:53/66; 2:46/52. I took a little extra break between the 3rd and 4th sets, joining the crew on the second lap of the 800 as my first lap. I did not jog a 300 break between set 3 and 4. I think I am having a crisis of confidence. Now that he hills are over I am struggling a bit on the track. Why is that? I cooled down 1.0 mile. About 6.1 miles
Mon, 9/20/16-
Ran easy 5.0M in 37:50 (7:34/mile pace) in the pouring rain. I went around the neighborhood: back of driveway, right onto Plumly, right onto Shiloh, right onto Ashley, right onto Stable, right onto Farm, continue onto Rustin HS's campus, loop around and exit at south entrance (Dunning), right onto Shiloh, right into Street Road, left at Goose Creek, ONE counter-clockwise loop around the park, took same route to return to driveway.
Sunday, September 18, 2016
In reverse
Sunday, 9/18/16
2:41
2:40
2:38
2:38
2:39
2:38
For the sixth tor seventh time this summer, I went to Goose Creek Park to do some Yasso-style 800s on this moderately humid 70-degree morning. I started early, beginning my trek down there at 7:35 AM. My repeats began at 8:15 AM. The plan was to do 8x800 in 2:40 or better, with a 2:45 rest. I started from the bulletin board and stopped at the opposite exit, for a full .49M; we'll call it an 800!
2:45 (Waking up)2:41
2:40
2:38
2:38
2:39
2:38
2:29
I think this was my best 8x800 series.
Saturday, 9/17/16
Ran the 6.5M route in reverse (right from driveway onto Plumly, right onto Plumly, left onto Oakborne, right onto Concord, right onto Old Westtown, right onto Westtown, right onto Street Road, right onto Shiloh, right onto Plumly, left into driveway. 48:30 Felt easier. Ran too slowly over first few miles. With three miles to go, (at the 3.5M mark) I was at 27:10. I covered the last three miles in 21:20, or 7:07/mile.
Thursday, September 15, 2016
Wednesday, September 14, 2016
Easy high five
Wed, 9/14/16
Ran easy 5.0M in 37:50 (7:34/mile pace) around the neighborhood: back of driveway, right onto Plumly, right onto Shiloh, right onto Ashley, right onto Stable, right onto Farm, continue onto Rustin HS's campus, loop around and exit at south entrance (Dunning), right onto Shiloh, right into Street Road, left at Goose Creek, ONE counter-clockwise loop around the park, took same route to return to driveway.
Tues, 9/13/16
The workout was 4-5 x 1000 meters with a 200 meter jog between runs. I ran the first four, managing 1:00-1:10 jog/rest between the first four. I was much closer to the top group. In fact, n the fourth one I passed Kevin and one other guy whose name I cannot recall to be within striking distance With 600 to go, I jumped into the 5th one with the top group.
1000 #1: 3:40
1000 #2: 3:39
1000 #3: 3:39
1000 # 4: 3:29
2:00+600:2:03
Overall, I felt good. This was a slightly stronger series than the exact one this time last year.
Ran easy 5.0M in 37:50 (7:34/mile pace) around the neighborhood: back of driveway, right onto Plumly, right onto Shiloh, right onto Ashley, right onto Stable, right onto Farm, continue onto Rustin HS's campus, loop around and exit at south entrance (Dunning), right onto Shiloh, right into Street Road, left at Goose Creek, ONE counter-clockwise loop around the park, took same route to return to driveway.
Tues, 9/13/16
The workout was 4-5 x 1000 meters with a 200 meter jog between runs. I ran the first four, managing 1:00-1:10 jog/rest between the first four. I was much closer to the top group. In fact, n the fourth one I passed Kevin and one other guy whose name I cannot recall to be within striking distance With 600 to go, I jumped into the 5th one with the top group.
1000 #1: 3:40
1000 #2: 3:39
1000 #3: 3:39
1000 # 4: 3:29
2:00+600:2:03
Overall, I felt good. This was a slightly stronger series than the exact one this time last year.
Easy high five
Wed, 9/14/16
Ran easy 5.0M in 37:50 (7:34/mile pace) around the neighborhood: back of driveway, right onto Plumly, right onto Shiloh, right onto Ashley, right onto Stable, right onto Farm, continue onto Rustin HS's campus, loop around and exit at south entrance (Dunning), right onto Shiloh, right into Street Road, left at Goose Creek, ONE counter-clockwise loop around the park, took same route to return to driveway.
Tues, 9/13/16
The workout was 4-5 x 1000 meters with a 200 meter jog between runs. I ran the first four, managing 1:00-1:10 jog/rest between the first four. I was much closer to the top group. In fact, n the fourth one I passed Kevin and one other guy whose name I cannot recall to be within striking distance With 600 to go, I jumped into the 5th one with the top group.
1000 #1: 3:40
1000 #2: 3:39
1000 #3: 3:39
1000 # 4: 3:29
2:00+600:2:03
Overall, I felt good. This was a slightly stronger series than the exact one this time last year.
Ran easy 5.0M in 37:50 (7:34/mile pace) around the neighborhood: back of driveway, right onto Plumly, right onto Shiloh, right onto Ashley, right onto Stable, right onto Farm, continue onto Rustin HS's campus, loop around and exit at south entrance (Dunning), right onto Shiloh, right into Street Road, left at Goose Creek, ONE counter-clockwise loop around the park, took same route to return to driveway.
Tues, 9/13/16
The workout was 4-5 x 1000 meters with a 200 meter jog between runs. I ran the first four, managing 1:00-1:10 jog/rest between the first four. I was much closer to the top group. In fact, n the fourth one I passed Kevin and one other guy whose name I cannot recall to be within striking distance With 600 to go, I jumped into the 5th one with the top group.
1000 #1: 3:40
1000 #2: 3:39
1000 #3: 3:39
1000 # 4: 3:29
2:00+600:2:03
Overall, I felt good. This was a slightly stronger series than the exact one this time last year.
Monday, September 12, 2016
I'm starting not to mind hills!
9/12/16-
Ran easy 5.5M in 42:30 (7:44/mile pace) around the neighborhood: back of driveway, right onto Plumly, right onto Shiloh, right onto Ashley, right onto Stable, right onto Farm, continue onto Rustin HS's campus, loop around and exit at south entrance (Dunning), right onto Shiloh, right into Street Road, left at Goose Creek, two counter-clockwise loops around the park, take same route to return to driveway. I'm starting not to mind hills!
Ran easy 5.5M in 42:30 (7:44/mile pace) around the neighborhood: back of driveway, right onto Plumly, right onto Shiloh, right onto Ashley, right onto Stable, right onto Farm, continue onto Rustin HS's campus, loop around and exit at south entrance (Dunning), right onto Shiloh, right into Street Road, left at Goose Creek, two counter-clockwise loops around the park, take same route to return to driveway. I'm starting not to mind hills!
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