Friday, August 31, 2018
Up and down
Fri, 8/31-30 min easy. Went to the canal trail. 2.09M out in 15:45 (7:32); 2.09M back in 14:55 (7:08). Overall 7:20 pace
Thurs, 8/30-The planned workout was 10 min warm up, 20 min tempo at 10K pace, 10 min cool down. I drove to Duke Island Park for this. I covered the full 5K route on the 20 min tempo. 6:26/mile pace.
Wed, 8/29-easy run...tried a new route: from Y...to New Amwell...to Auten...to Amwell...to back to Y. 4.2 in 30:50. 7:20 pace.
Tues, 8/28
I warmed up by running to Mountain Park (adjacent to Pingry) and then did "up and down the clock" pyramid: I ran 1 min fast/1 min slow, 2 min fast/2 min slow, 3 min fast/3 min slow, 4 min fast/4 min slow, 5 min fast/5 min slow,...and then back down again. The run should have totaled 50 min, or about 7 miles. On this very humid morning, I covered 6.83 miles in 49:00. I reached the athletic center "early," on the fast 1 minute segment, not the slow one minute stretch. My fast runs wound up being at 6:20 pace, while my slow runs averaged about 8:00 pace. The total pace over the run was 7:10.
1.27M-loop 1
1.27M-loop 2
1.27M-loop 3
1.27M-loop 4
1.0M-partial/inner loop
.75M-back to athletic center
6.83M
Mon, 8/27-30 min easy
Ran from Y to CVS and back.I started towards the far end of the YMCA's parking lot and made my way towards CVS. I covered the first mile in 7:40. I hit Beekman and Triangle (1.4M into the run) at 11:00. I figured I'd turn around at 2.04M, or 15:30 (7:36 per mile pace).
On the way back, I hit Beekman and Triangle at 19:55 (2.6M). I kept an easy pace for the rest, finishing up the 4.08M run in 30:00, or 7:21/mile pace. (The 2.04 trek back was 14:30, or 7:06/mile pace.)
15:30 (7:36/M pace) out and 14:30 (7:06/M pace) back. 7:21 pace overall.
Sunday, August 26, 2018
hovering
Sun, 8/26-Today I was scheduled to do a 90-min run. I did most of it!
10.75M recovery run in a lazy, post-race time of 85:40, averaging just under 8:00 per mile (7:58).
Sat, 8/25
Competed in a sprint triathlon relay in Wildwood with Rob and his colleague Tom. Tom swam .25M, Rob biked 10M, and I ran the 5K. I arrived at Tom's house in Ocean City at 9:30 Friday evening. After only modest rest, we rose at about 4:00 AM, left at 4:20, and arrived in Wildwood at about 5:00. I registered and then we began to get race ready.
Lots of people. Festive atmosphere, especially for so early in the morning. As it turns out, there were about 1,500 competitors across several races, some at the same time, some staggered. The sprint triathlon relay was but one.
Tom got us an excellent start (I believe we were in second or third at the transition), and we just maintained our position among the 38 relay teams from there. After some confusion with our place, turns out we won in 1:01.18 and missed the course record by 14 seconds.
The 5K course was mostly on the beach. I tried to use the wet sand (the first 1200m probably) until it ran out. My 5K leg was pedestrian 20:56 (6:43 per mile, per the website. Seems it should be 6:44 per mile, but who's counting.). According to what Rob said, the tracker indicated I really picked things up on the stretch that was run on the boardwalk, maybe even hovering under 6:00.
10.75M recovery run in a lazy, post-race time of 85:40, averaging just under 8:00 per mile (7:58).
Sat, 8/25
Competed in a sprint triathlon relay in Wildwood with Rob and his colleague Tom. Tom swam .25M, Rob biked 10M, and I ran the 5K. I arrived at Tom's house in Ocean City at 9:30 Friday evening. After only modest rest, we rose at about 4:00 AM, left at 4:20, and arrived in Wildwood at about 5:00. I registered and then we began to get race ready.
Lots of people. Festive atmosphere, especially for so early in the morning. As it turns out, there were about 1,500 competitors across several races, some at the same time, some staggered. The sprint triathlon relay was but one.
Tom got us an excellent start (I believe we were in second or third at the transition), and we just maintained our position among the 38 relay teams from there. After some confusion with our place, turns out we won in 1:01.18 and missed the course record by 14 seconds.
The 5K course was mostly on the beach. I tried to use the wet sand (the first 1200m probably) until it ran out. My 5K leg was pedestrian 20:56 (6:43 per mile, per the website. Seems it should be 6:44 per mile, but who's counting.). According to what Rob said, the tracker indicated I really picked things up on the stretch that was run on the boardwalk, maybe even hovering under 6:00.
Friday, August 24, 2018
Rest day
Friday, 8/23-Rest day
Thurs, 8/22-Went to the canal trail for a 30-min run. 4.0M in 30:00, 7:30/M. 15:30 down, 14:30 back. Once I returned, I drove to Hillsborough HS and did 10x200 meters: 35, 35, 35, 35, 35, 34, 33, 32, 32, 30. 2:25/200m walk between each rep.
Thurs, 8/22-Went to the canal trail for a 30-min run. 4.0M in 30:00, 7:30/M. 15:30 down, 14:30 back. Once I returned, I drove to Hillsborough HS and did 10x200 meters: 35, 35, 35, 35, 35, 34, 33, 32, 32, 30. 2:25/200m walk between each rep.
Wednesday, August 22, 2018
flimsy and dull
Wed, 8/22-
Today was supposed to be an easy 30-min run. I started towards the far end of the YMCA's parking lot and made my way towards CVS. I covered the first mile in 7:40 but fell off that pace some. I hit Beekman and Triangle (1.4M into the run) at 11:00. I figured I'd turn around at 2.04M, or 15:30 (7:36 per mile pace).
On the way back, I hit Beekman and Triangle at 20:05 (2.6M). I kept an easy pace for the rest, finishing up the 4.08M run in 30:10, or 7:24/mile pace. (The 2.04 trek back was 14:40, or 7:11/mile pace.)
15:30 (7:36/M pace) out and 14:40 (7:11/M pace) back. 7:24 pace overall.
My legs are feeling flimsy.
Today was supposed to be an easy 30-min run. I started towards the far end of the YMCA's parking lot and made my way towards CVS. I covered the first mile in 7:40 but fell off that pace some. I hit Beekman and Triangle (1.4M into the run) at 11:00. I figured I'd turn around at 2.04M, or 15:30 (7:36 per mile pace).
On the way back, I hit Beekman and Triangle at 20:05 (2.6M). I kept an easy pace for the rest, finishing up the 4.08M run in 30:10, or 7:24/mile pace. (The 2.04 trek back was 14:40, or 7:11/mile pace.)
15:30 (7:36/M pace) out and 14:40 (7:11/M pace) back. 7:24 pace overall.
My legs are feeling flimsy.
Tues, 8/21
The workout today was to run 10 min at 10k pace on a straight, uninterrupted path, take a 10-min break, then run back. The idea was to try to reach or surpass the starting point.
Using the canal trail, I started at the bridge to Colonial Park covered 1.54M in the 10 minutes allotted. The pace was 6:30/mile. With flimsy and dull legs, I tried not to press, as I wanted to stay within the 10k pace.
The route back felt harder, especially the middle. I covered about 50 meters more than I had on the first run, for 1.57M (6:22/mile pace).
The workout today was to run 10 min at 10k pace on a straight, uninterrupted path, take a 10-min break, then run back. The idea was to try to reach or surpass the starting point.
Using the canal trail, I started at the bridge to Colonial Park covered 1.54M in the 10 minutes allotted. The pace was 6:30/mile. With flimsy and dull legs, I tried not to press, as I wanted to stay within the 10k pace.
The route back felt harder, especially the middle. I covered about 50 meters more than I had on the first run, for 1.57M (6:22/mile pace).
Monday, August 20, 2018
My legs are feeling tired.
Aug 20, 2018-
Today was supposed to be an easy 30-min run. I started towards the far end of the YMCA's parking lot and made my way towards CVS. I covered the first mile in 7:40 and continued with that pace. I hit Beekman and Triangle (1.4M into the run) at 10:55. I figured I'd turn around at 2.05M, or 15:30 into the run. I hit the 2.05M mark at 15:30 (7:34 per mile pace).
On the way back, I hit Beekman and Triangle at 20:05 (2.6M). I kept an easy pace for the rest, finishing up the 4.10M run in 30:00, or 7:19/mile pace. (The 2.05 trek back was 14:30, or 7:04/mile pace)
My legs are feeling tired.
Today was supposed to be an easy 30-min run. I started towards the far end of the YMCA's parking lot and made my way towards CVS. I covered the first mile in 7:40 and continued with that pace. I hit Beekman and Triangle (1.4M into the run) at 10:55. I figured I'd turn around at 2.05M, or 15:30 into the run. I hit the 2.05M mark at 15:30 (7:34 per mile pace).
On the way back, I hit Beekman and Triangle at 20:05 (2.6M). I kept an easy pace for the rest, finishing up the 4.10M run in 30:00, or 7:19/mile pace. (The 2.05 trek back was 14:30, or 7:04/mile pace)
My legs are feeling tired.
Sunday, August 19, 2018
90 minutes alas!
Sat, 8/19-Scheduled for today was a steady 90-minute run. I went to Duke Island Park for this. I figured I'd do five loops, and complete the full 5K on the fifth lap. To keep things less monotonous, I'd change directions of the loop after each one. I started and finished in the clockwise (regular) direction.
loop 1: 17:00 (slow first mile in 8:10)...2.11M
loop 2: 33:15...4.22M
loop 3: 49:20...6.33M
loop 4: 55:25 (hit 1:21:00 with a mile to go)...8.44M
loop 5: the 5K+ course (3.16M)...11.6M
Finished: 1:27:55 (last mile 6:55)
But, oops, that was not 90 minutes!
Realizing that I should run the entire 90 minutes, I kept going and covered an additional .37M.
11.97M in 1:30:00, or 90 minutes alas! 7:31/M pace
After a slow first mile of 8:10, I got into a groove and kept a steady pace. My early miles were about 7:40, my middle miles were 7:30, and my last miles were 7:20 (and 6:55 for the last one).
Fri, 8/18-Returned later than expected from Myrtle Beach on account of annoyances at the baggage pickup. By the time we arrived home, it was starting to get dark and gloomy. I realized that my hills workout was not to be. I'd have gotten to Colonial Park by 7:30 or so, only to warm up and start my hourlong workout at 7:45 at the earliest. It'd been rather dark by the time I finished. Moreover, it had started to rain by 7:30 any way. Bummed!
loop 1: 17:00 (slow first mile in 8:10)...2.11M
loop 2: 33:15...4.22M
loop 3: 49:20...6.33M
loop 4: 55:25 (hit 1:21:00 with a mile to go)...8.44M
loop 5: the 5K+ course (3.16M)...11.6M
Finished: 1:27:55 (last mile 6:55)
But, oops, that was not 90 minutes!
Realizing that I should run the entire 90 minutes, I kept going and covered an additional .37M.
11.97M in 1:30:00, or 90 minutes alas! 7:31/M pace
After a slow first mile of 8:10, I got into a groove and kept a steady pace. My early miles were about 7:40, my middle miles were 7:30, and my last miles were 7:20 (and 6:55 for the last one).
Fri, 8/18-Returned later than expected from Myrtle Beach on account of annoyances at the baggage pickup. By the time we arrived home, it was starting to get dark and gloomy. I realized that my hills workout was not to be. I'd have gotten to Colonial Park by 7:30 or so, only to warm up and start my hourlong workout at 7:45 at the earliest. It'd been rather dark by the time I finished. Moreover, it had started to rain by 7:30 any way. Bummed!
Thursday, August 16, 2018
Myrtle Beach
Sat, 8/18-Holding off on my workout until we return to NJ.
Fri, 8/17-
Ran 4.0M in 30:00, exactly what the regimen ordered.
Went from hotel down two miles a little past 38th street and Ocean Blvd and turned back around. I turned around at 15:30 (7:45/mi pace), figuring I'd run 14:30 (7:15/mi pace) on the way back. 7:30/mi pace overall. Warm!
The workout also called for 10x200 (2 min rest between reps). After a three minute stretching session, I walked down Ocean Blvd in search of a safe stretch of road/sidewalk/grass. I marked off in my mind 200 meters based on my first rep. (Turns out it was 210 meters. Not a bad estimator I am!) At somewhere between 34 and 37 seconds, my reps of 210 meters weren't supposed to be all out, just more of a stride. Shave off two seconds for the extra 10 meters and you'll get 32 (-35). Take off another two seconds for the course and heavy flats and you'll get 30 (-33). In other words, I was putting for 30-33 second 200s efforts. Not bad for today.
Thurs, 8/16-Myrtle Beach.
Ran 3.92M in 29:30, for what was supposed to be an easy 30-min run.
Went from hotel down nearly two miles (1.96M, turns out) on to 38th street and Ocean Blvd and turned back around. I turned around at 15:20 (7:49/mi pace), figuring I'd run 14:40 on the way back. Turns out I ran 14:10 (7:13/mi pace). 7:31 pace overall.
Wed, 8/15-
Went to Canal trail with DJ for an easy 30 min. Because we were moving at a pedestrian pace and wound up bumping into one of my colleagues, the run took much longer than it should have. 4.25 in 38:00.
Fri, 8/17-
Ran 4.0M in 30:00, exactly what the regimen ordered.
Went from hotel down two miles a little past 38th street and Ocean Blvd and turned back around. I turned around at 15:30 (7:45/mi pace), figuring I'd run 14:30 (7:15/mi pace) on the way back. 7:30/mi pace overall. Warm!
The workout also called for 10x200 (2 min rest between reps). After a three minute stretching session, I walked down Ocean Blvd in search of a safe stretch of road/sidewalk/grass. I marked off in my mind 200 meters based on my first rep. (Turns out it was 210 meters. Not a bad estimator I am!) At somewhere between 34 and 37 seconds, my reps of 210 meters weren't supposed to be all out, just more of a stride. Shave off two seconds for the extra 10 meters and you'll get 32 (-35). Take off another two seconds for the course and heavy flats and you'll get 30 (-33). In other words, I was putting for 30-33 second 200s efforts. Not bad for today.
Thurs, 8/16-Myrtle Beach.
Ran 3.92M in 29:30, for what was supposed to be an easy 30-min run.
Went from hotel down nearly two miles (1.96M, turns out) on to 38th street and Ocean Blvd and turned back around. I turned around at 15:20 (7:49/mi pace), figuring I'd run 14:40 on the way back. Turns out I ran 14:10 (7:13/mi pace). 7:31 pace overall.
Wed, 8/15-
Went to Canal trail with DJ for an easy 30 min. Because we were moving at a pedestrian pace and wound up bumping into one of my colleagues, the run took much longer than it should have. 4.25 in 38:00.
Subscribe to:
Posts (Atom)