Running out of time

Wednesday, 12/19/19

The workout is written as follows:

1. Warm-up: 1 mile in and outs

2. Flexibility Exercises

3. 8 x 200 Speed 32 seconds rest 3 minutes

4. 6 x 150 long hills, speed fast/rest=jog back

5. Weights

On account of ice, I hit the treadmill again. I did a mile warm up, stretched quite a bit, then started the workout. 

For the 200s, I just ran 8 in 33, with a 2:30 rest. I let the machine go at 14.0 speed and hopped on at 14 sec/.04M. I ran until it reached 47 sec/.17M. This made for a 33 sec 200. I tried to relax and run with an erect posture.

For the 150 long hills, I set the treadmill to 12.0 and inclined the machine by pressing the button 12 times. I won't up going 40 seconds per effort. I did four, as I was running out of time.

Run with an erect posture

Tues, 12/17/19-

Planned workout

1. Warm-up: 1 mile 

2. Flexibility Exercises

3. 2 x 500 Speed 65 seconds 400/rest=15 minutes

4. 3 x 200 Speed 34-33-32 seconds/rest=3 minutes

5. 8 x 10 second rope jumps/rest=10 seconds. Repeat.

On account of the ice outside, I took to the treadmill for the workout today.
--To do the 500 in 65 seconds, I let machine go at 13.5 speed and hopped on at 13 sec/.03M. I ran until the time reached 1:35 sec and the distance hit .34M. As a result of the settings, I reached the 400m (.25M) mark at .28M with the time at 1:18. Starting at 13 sec/.03M, I was able to hit 65 sec at the 400m mark...and the 500m in 81/82.

For the 200s, I just ran 3 in 33. I let the machine go at 14.0 speed and hopped on at 14 sec/.04M. I ran until it reached 47 sec/.17M. This made for a 33 sec 200. I tried to relax and run with an erect posture.

I took 10 min, not 15, on the 500s, and 2:45 on the 200s.

I did not get around to rope jumps.

Still acting up

Sun, 12/15-YMCA. Mile. Stretch. Lift.

Sat, 12/14-Went to the track for 4x200 in 30.xx, 4x150 in 20.xx, and 4x100 in 12.xx. 

200s: 30-low, 30-mid, 30-mid, 30-low
150s: 21-mid, 20-high, 20-high, --pulled up; hamstring is still acting up.
100s:--

Fri, 12/13

Treadmill:

2x600 In 1:45

2x300 In 58

2x300 In 47

Treadmill 600 in 1:45:

Let machine go @12.5 speed. Hop on at 13 sec/.03M

Run until 1:58/40M

Treadmill 300 in 58: 

Let machine go at 11.5 speed. Hop on at 13 sec/.03M. Run until 71 sec/.22M

Treadmill 300 in 47: 

Let machine go at 14.0 speed. Hop on at 13 sec/.03M. Run until 60 sec/.22M

lower left hamstring

Thurs, 12/12-overwhelmed with work and still not sure I should run b/c of lower left hamstring. Snow on ground anyway.

Wed, 12/11-overwhelmed with work and did not run b/c of lower left hamstring.

Tues, 12/10-Went to Hillsborough's track for

1. Warm-up: 1-mile  

2. Stretching/flexibility exercises 

3. 2 x 600 Speed 69 sec. 400/ rest 15 minutes 

4. 3 x 300 Speed 58 sec./rest 1 minute 

5. 3 x 300 Speed 47 sec./rest 5 minutes 

6. Cool down: 1-mile 

I knew I was running short on time, but I figured I'd see how far I got. 300 meters into the first 600, I wasn't feeling it. I felt sluggish and flat. SO...I stopped. Not three minutes later I tried another 600 and stopped at the 300...again. I then moved into the planned modestly paced 300s with a minute rest. I got through all three, but the second and especially the third one pulled at my lower left hamstring. So...I quit the workout.

Mon, 12/9
Went to the Y. Did a mile in 8:25, stretched some, then lifted. 

red eye

Sun, 12/9-


Got back into town from Seattle: red eye!

Went to Hillsborough's track for 9x150.  The plan was to do 3 at 22, 3 at 21, and 3 at 20 with 3:00.  My series was:
22-low
22-mid
22-low
22-low
21-mid
20-high
20-high
20-mid
20-low

Still in Seattle

Sat, 12/7-

Still in Seattle, I did 4 x .25M on treadmill after warming up and stretching. First two were set at 4:45/M speed, the second two at 4:30/M speed. I took a 3:00 rest.

Let the machine go

Thurs, 12/6-in Seattle at conference. After warming up and stretching, I did 6 x .25M on treadmill. First two were set at 4:45/M speed, the second two at 4:30/M speed, and the this two at 4:15/M speed.

This was a substitute for:

1. Warm-up: 1-mile cross country run 

2. Stretching/flexibility exercises 

3. 4 x 350 (Event Run) Speed 57/58 sec/Rest 10 minutes (first 50 fast, next 150 relaxed, 200 time @ 32/33 seconds. Next l00 pick up. Keep good form over last 50.) 

4. 3 x 200 Speed 34-33-32 sec/Rest=3 minutes 

5. Cool down: 1-mile cross country run 

Wed, 12/5-
The workout scheduled for today was:

1. Warm-up: 1-mile cross country run 

2. Stretching/flexibility exercises 

3. 10 x 200 Speed 34 sec./Rest 3 minutes 

4. 6 x 150 long hill runs Speed fast/rest, jog back 

5. Cool down: 1-mile cross country run 

6. Weights 

Because of the snow, I used the treadmill. 

A treadmill 200 in 34:

—let machine go at 14.0 speed. Hop on at 14 sec/.04M. Run until 48 sec/.17M

Tues, 12/4- (Delayed opening at work due to snow.)

The workout scheduled for today was:

1. Warm-up: 1-mile cross country run 

2. Stretching/flexibility exercises 

3. 2 x 600 Speed 69 sec. 400/ rest 15 minutes 

4. 3 x 300 Speed 58 sec./rest 1 minute 

5. 3 x 300 Speed 47 sec./rest 5 minutes 

6. Cool down: 1-mile cross country run 

Treadmill 600 in 1:47: Let machine go @12.5 speed. Hop on at 13 sec/.03M. Run until 2:00/.40M

Treadmill 300 in 58: Let machine go at 11.5 speed. Hop on at 13 sec/.03M. Run until 71 sec/.22M

Treadmill 300 in 47: Let machine go at 14.0 speed. Hop on at 13 sec/.03M. Run until 60 sec/.22M