Could this be a promising sign?

July 31, 2018

On tap today was 6 x 2:00 at 5K goal pace with a 2-min jog recovery between efforts. My goal is sub 18:00, about 5:47 or less/mile.  At this pace, I should have covered about 550-560 meters per repeat. (42 seconds per 200 meters)

#1: 560 meters

#2: 565 meters  

#3: 560 

#4: 570

#5: 570  

#6: 580 

#7: 590 

#8: 600 meters 

I averaged about 10 additional meters per 2:00 repeat over last week's effort. And I didn't feel as winded as I did last week. Could this be a promising sign? 

Tomorrow is another 45-minute run.

Normal is such a relative term.

Monday, 7/30-

On tap this morning was a 45:00 run. Parked at the YMCA and then did a 5.8M route in 43:50.

Sunday, 7/29-

Scheduled for today was a 60:00 run. For this I went to Duke Island Park. I did two loops and made a third loop the 5K route...for a total of 7.4M. After I finished in 56:00, I tacked on an additional .6M for an even 60:00 (for a grand total of 8M).

Saturday, 7/28-

Today was supposed to consist of two workouts: an easy 30-minute run for the AM session and 10 x (1 min faster than normal pace/1 min slower than normal pace).

Headed to the canal path and did an easy run with V. She ran about 21:30 (2.12M), and I kept going for a total of 3.4 in 32:30.

In the afternoon, I continued my work. I headed back to the canal path despite the humidity. I jogged to the stone paver area of the path and stretched for a few minutes. I then started with the 1 min slower than normal pace. (I'm still wondering which normal pace the plan refers: race normal, steady state run normal, etc. Normal is such a relative term.) After a minute, I kicked into faster-than-normal-pace. And so forth. I took this gig to a few hundred meters beyond the road and turned around. I wound up finishing at around the mile marker, shy of the stone pavers.

In the future, I will start at the bridge (the one that connects to Colonial Park) with 1 minute hard, and I'll turn back around when I hit the street.

my 5K training plan

Fri, 7/27-took off, per my 5K training plan

8-WEEK 5 KM TRAINING PLAN Prepared by Mike Gratton, 1983 London Marathon winner

Nike 8-week 5K training plan

I'm just not there...yet.

Thurs, 7/26-Workout was supposed to be 30-minute run, with last 10 minutes at half marathon (Threshold) pace. I started at the Y and made my way to CVS (2.05 M) and back. 2.1M in 30:30.

First corner to Beekman: .77M (6:30)
Second corner, Beekman and Triangle: 1.4M (11:25)
CVS corner: 2.05M (16:05)

...and then I made my way back.

I reached Beekman and Triangle in 20:30 (2.65M). I figured I'd go the rest at half marathon pace, which wound up being about 7:08/mi pace for the remaining 1.4 miles. My half marathon pace should be much faster, but I'm just not there...yet. In fact, seems I slowed down some.

4.10M total in 30:30.

Wed, 7/25-45-minute run. 2.85M down the canal path towards Bound Brook (to the structure beyond the church grounds)...in 23:00 back to Millstone...in 21:30. 5.70M in 44:30.

Tues, 7/24-in Boston. Took off.

Mon, 7/23-in Boston. Took off.

Let the transition begin

Sunday, July 22-Let the transition begin

On tap today was 6 x 2:00 at 5K goal pace with a 2-min jog recovery between efforts. My goal is sub 18:00, about 5:47 or less/mile.  At this pace, I should have covered about 550-560 meters per repeat. (42 seconds per 200 meters)

#1: 550 meters

#2: 555 meters  

#3: 560 

#4: 560

#5: 570  

#6: 570 

#7: 560 

#8: 600 meters 


For perspective, here is last September's version...


#1: Ran an entire 600m in 2:04.  I was wondering whether I should do 600s or stick with 2:00.  I chose to stick with 2:00 so that I could do the workout as designed, but also make my way to being about to do 2-min 600s with a 2:00 jog recovery comfortably.  2:00 600s is much faster than my goal pace.  My goal is 17:30, which is 5:38/mile.  At this pace, I should have covered 571 meters per repeat.

#2: 585 meters in 2:00

#3: 580 meters in 2:00

#4: 580 meters in 2:00

#5: 575 meters in 2:00

#6: 575 meters in 2:00

#7: 580 meters in 2:00

#8: 600 meters in 1:57 (I could have kept going to cover another 10 meters of so to get to 2:00)

Fitbit ain't one bit fit!

Sat, 7/21-After taking off a few days, I figured I'd do a substantial run of 60 minutes today, per my 5K plan. First generation Fitbit in hand (or on arm more precisely), I hit the canal trail for this effort. I took the stretch of trail opposite of the parking lot in Milltown. A few minutes into the run, I was reminded why I don't like to use the Fitbit I have: it never measures correctly. I know what a mile feel like, but the Fitbit doesn't. My particular version measure .9 mile for every mile I run. What's more, it is inconsistent. For example, I reached 3.38M, turned back around, followed the exact same path back to the start for the identical distance, and the Fitbit registered 3.17M. 3.17! What happened? Ridic. And, of course, the 3.38M was really 3.7 or so. So, I hit this mark in 30:30, and figured I'd head back in 29:30 for a total of 60 minutes. I finished up at 59:25 instead.

30:30 down (8:15/mi pace)
28:55 back (7:49/mi pace)

FitBit wouldn't know as much. Fitbit ain't one bit fit!

Fri, 7/20-took off

Thurs, 7/19-took off

Wed, 7/18-took off

I took the race in an passable time

Tues, 7/17-

Here is a workout (from Anselm LeBourne's Facebook page) that I confessed I'd like to try:

3 X 3 X 200m 1st set (31-32) Rest 70 seconds with a 3 minute break, 2nd set (29.5-30.5) Rest 90 seconds with a 4 minute break, 3rd set (28.5- 30) with a 90 seconds Rest. Their times were 32.2, 30.2, 31.2, 29.4, 30.1, 29.0, 30.1, 28.4, 29.5.

My plan today was to try it. However, as I was warming up I realized how heavy and sluggish I felt, particularly in the soupy humidity, even at 7:30 AM. Thus, I decided to modify it to 3 x 3 x 150. 1st set: 23.xx with 70 seconds' rest between efforts and a 3-minute break after the set; 2nd set: 22.xx with 90 seconds' rest between efforts and a 4-minute break after the set; and 3rd set: 21.xx with 90 seconds' rest between efforts.

Times were: 23.4, 23.7, 23.6; 22.6, 22.6, 22.6; 21.4, 21.5, 21.6.

I think it's just about time to make my transition to distance, but I may take off up to a week first, though.

Mon, 6/16-took off

Sun, 6/15-Went to the Y for 4 x (mile, 4:00 lift/stretch)

Set 1: 10:00 mile on treadmill, 1:30 stretch, 2:30 lift

Set 2: 8:30 mile, 1:00 stretch, 3:00 lift

Set 3: 7:30 mile, :30 stretch, 3:30 lift

Set 4: 6:40 mile, 2:00 lift, 2:00 stretch

Sat, 6/14-Made my way on this 90+-degree to PA to compete in the second of three open meets at Phoenixville HS. I arrived at 6:20/6:30 for the meet, which was to begin at 7:30. After a few minutes, I connected with Wayne Foulke and his son Alex. (Justin Poley would arrive later, as the plan was for us to hang out after the meet.)

On tap? 100 and 200, with hopes to run 12.2 and sub-25. I felt pretty good during my warm up. I did some 50 meter pickups and some starts. Eventually, the clerk registered the entrants, beginning with the youngsters and continuing up to the teens and adults. Although somewhat haphazard, the process seemed to work okay. 

With just four in my heat, I had lane 3; lanes 1, 2, 3, and 6 were occupied. I took the race in an passable time, 12.21. Justin arrived soon afterwards. Here's a video of the second half of the race, thanks to Wayne's wife.

I was happy to see the temperature fall off some as the night approached. 

At about 9:00, my 200 race was up. In heat 5, lane 3, I found someone to my inside and three to my outside. I mistook the teen to my right in lane 4, assuming I'd outmatch his speed since he seemed to be so casual during the lane assignments and at the start. He shot out like a canon, posting 22.xx. Also a surprise was the young woman in lane 6 who went stride-for-stride with me down the homestretch. I tightened up over the last 15 meters or so to see her get me at the line. I was nonplussed by the race, a 25.20. Argh. 

At least Justin and I got to hang out afterwards....