7/16/20-Went to Duke Island Park for a five-miler. Not as hot or humid. Heavy legs! I finished up 5M in 38:35. (8:15, 8:05, 7:50, 7:35, 6:45)
7/15/20
Instead of 8 x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63, I did 8x300. On account of my fitness, realistically, the slower ones were supposed to be in 53; the faster ones were supposed to be in 49. (This places me at about 70-sec and 65-sec pace, per the original workout. I'd like to be able to do 52 and 47.) I'd take exactly 2:00 between repeats.
#1-53
#2-50
#3-53
#4-52
#5-49
#6-52
#7-51
#8-47
Second half was better than the first half. Do I not trust my fitness?
Thursday, July 16, 2020
Wednesday, July 15, 2020
Shirt off!
Mon, 7/14/20-
Went to Duke Island Park for a five-miler. I did the route in reverse! Hot, but not as humid. Shirt off! I finished up 5M in 38:20. (8:20, 8:00, 7:50, 7:35, 6:35)
Tues, 7/15/20-
Went to Duke Island Park for a five-miler. Hot, but not as humid. Shirt off! I finished up 5M in 38:45. (8:15, 8:05, 7:55, 7:40, 6:45)
Went to Duke Island Park for a five-miler. I did the route in reverse! Hot, but not as humid. Shirt off! I finished up 5M in 38:20. (8:20, 8:00, 7:50, 7:35, 6:35)
Tues, 7/15/20-
Went to Duke Island Park for a five-miler. Hot, but not as humid. Shirt off! I finished up 5M in 38:45. (8:15, 8:05, 7:55, 7:40, 6:45)
Sunday, July 12, 2020
I substituted
Sun, 7/12
Went to Germantown Academy for what I thought would be a 6-5-4-3-2 Breakdown workout with Chuck K. When I arrived, he had his sights on a field events workout with Anthony. Bummer! I knew Chuck S and Bob would be doing a miler's workout, so I decided to hop in with them. They had arrived before I had, so they were ready for the workout a few minutes ahead of schedule. They began with their 800m at 3K pace, as I continued stretching. By the time they finished their 800m recovery jog, I was ready to go.
Each 200 meter segment is one second faster than the previous. This extensive tempo workout can be classified as a true “lactic acid” or acidosis tolerance type. If you aren’t hurting by the 300m, you are going too slow. Choose a 400-meter race goal time and follow that workout. For example, if 54 seconds is your 400 meter race goal, do a 1:39 600m, followed by a 1:20 500m, followed by a 62 second 400m, followed by a 45-second 300, followed by a 29-second 200.
Sat, 7/11-Went to Skillman with V for a short, easy run of 3.25M in 34:00.
Went to Germantown Academy for what I thought would be a 6-5-4-3-2 Breakdown workout with Chuck K. When I arrived, he had his sights on a field events workout with Anthony. Bummer! I knew Chuck S and Bob would be doing a miler's workout, so I decided to hop in with them. They had arrived before I had, so they were ready for the workout a few minutes ahead of schedule. They began with their 800m at 3K pace, as I continued stretching. By the time they finished their 800m recovery jog, I was ready to go.
I hopped into the 600, beginning 5 seconds behind Chuck, who was looking to go through the 400 in 80. I was looking for what should have been an easy 75. I hit 76 and finished up in 1:53. Slow jog of 600 followed. It was time for the 400. Chuck was aiming for a 75 sec 400. I was looking to go through the 400 in 70 and stop at the 500. I managed at 69 and finished up in 1:26. 300 jog for me, 400 for Chuck and Bob. Next up was 200 for Chuck. I went through the 200 in 33 and finished my 300 in 50. 100 job for me. Again: I went through the 200 in 32 and finished my 300 in 49. Chuck and Bob were finished. I walked 300 (4:45) and did my last repeat, a 200, in 29.
I wound up doing a modded version of the planned workout. Pace was pretty much for the 60' 400 race goal. However, I recognize that my rest was shorter since I jogged it. I also realize that I substituted a 300 for a 400.
Done as designed, the 5-5-4-3-2 breakdown is as follows:
400 race goal-:60-ish :58-ish. :56-ish. :54-ish. :52-ish. :50-ish
| ||||||
Target times
| ||||||
600
|
1:48
|
1:45
|
1:42
|
1:39
|
1:36
|
1:33
|
500
|
1:27.5
|
1:25
|
1:22.5
|
1:20
|
1:17.5
|
1:15
|
400
|
68
|
66
|
64
|
62
|
60
|
58
|
300
|
49.5
|
48
|
46.5
|
45
|
43.5
|
42
|
200
|
32
|
31
|
30
|
29
|
28
|
27
|
600
|
36
|
35
|
34
|
33
|
32
|
31
|
500
|
35
|
34
|
33
|
32
|
31
|
30
|
400
|
34
|
33
|
32
|
31
|
30
|
29
|
300
|
33
|
32
|
31
|
30
|
29
|
28
|
200
|
32
|
31
|
30
|
29
|
28
|
27
|
400 race goal- 60-ish :58-ish. :56-ish. :54-ish. :52-ish. :50-ish
Recovery is “walk what you run” to a maximum of 400m:
Recovery is “walk what you run” to a maximum of 400m:
- run 600, walk 400; - run 500, walk 400; - run 400, walk 400; - run 300, walk 300; - run 200, walk 200
Sat, 7/11-Went to Skillman with V for a short, easy run of 3.25M in 34:00.
Friday, July 10, 2020
My speed has suffered.
Fri, 7/10/20-
Went to Duke Island Park for a five-miler. Hot and humid...again. It started drizzling as I approached the two-mile mark. It started raining as I approached the four-mile mark. It was pouring as I finished up 5M in 39:00. (8:23, 8:07, 7:58, 7:35, 6:57)
Thurs, 7/9/20-
Went to TCNJ to run 12x150 in 93-degree and humid weather. The idea was to run....
4@24-mid (800m race pace...2:12/2:13)
4@22-mid (600m race pace...1:30/1:31)
4@20-mid (400m race pace...:55)
Three min rest between reps.
While I hit a couple of lows and mids, I ran mostly 24-high, 22-high, and 20-high, 2:15, 1:33, and :56. I was happy to have made it through the workout.
My speed has suffered. I need to improve.
Wed, 7/8/20-
Went to TCNJ.
After a little indecisiveness, I opted for the 600, 500, 400, 300, 200 breakdown. Unfortunately, after a sluggish first 400, not 600, I bagged the workout. Lightning was far too close by on this soupy 90-degree day for me to continue. Turns out, tragically, that two Philly area men were struck and killed by lightning.
Here is what I had in mind for the workout. From the vault:
Went to Duke Island Park for a five-miler. Hot and humid...again. It started drizzling as I approached the two-mile mark. It started raining as I approached the four-mile mark. It was pouring as I finished up 5M in 39:00. (8:23, 8:07, 7:58, 7:35, 6:57)
Thurs, 7/9/20-
Went to TCNJ to run 12x150 in 93-degree and humid weather. The idea was to run....
4@24-mid (800m race pace...2:12/2:13)
4@22-mid (600m race pace...1:30/1:31)
4@20-mid (400m race pace...:55)
Three min rest between reps.
While I hit a couple of lows and mids, I ran mostly 24-high, 22-high, and 20-high, 2:15, 1:33, and :56. I was happy to have made it through the workout.
My speed has suffered. I need to improve.
Wed, 7/8/20-
Went to TCNJ.
After a little indecisiveness, I opted for the 600, 500, 400, 300, 200 breakdown. Unfortunately, after a sluggish first 400, not 600, I bagged the workout. Lightning was far too close by on this soupy 90-degree day for me to continue. Turns out, tragically, that two Philly area men were struck and killed by lightning.
Here is what I had in mind for the workout. From the vault:
6-5-4-3-2 Breakdown: Each 200 meter segment is one second faster than the previous. This extensive tempo workout can be classified as a true “lactic acid” or acidosis tolerance type. If you aren’t hurting by the 300m, you are going too slow. Choose a 400-meter race goal time and follow that workout. For example, if 54 seconds is your 400 meter race goal, do a 1:39 600m, followed by a 1:20 500m, followed by a 62 second 400m, followed by a 45-second 300, followed by a 29-second 200.
400 race goal-:60-ish :58-ish. :56-ish. :54-ish. :52-ish. :50-ish
| ||||||
Target times
| ||||||
600
|
1:48
|
1:45
|
1:42
|
1:39
|
1:36
|
1:33
|
500
|
1:27.5
|
1:25
|
1:22.5
|
1:20
|
1:17.5
|
1:15
|
400
|
68
|
66
|
64
|
62
|
60
|
58
|
300
|
49.5
|
48
|
46.5
|
45
|
43.5
|
42
|
200
|
32
|
31
|
30
|
29
|
28
|
27
|
600
|
36
|
35
|
34
|
33
|
32
|
31
|
500
|
35
|
34
|
33
|
32
|
31
|
30
|
400
|
34
|
33
|
32
|
31
|
30
|
29
|
300
|
33
|
32
|
31
|
30
|
29
|
28
|
200
|
32
|
31
|
30
|
29
|
28
|
27
|
400 race goal- 60-ish :58-ish. :56-ish. :54-ish. :52-ish. :50-ish
Recovery is “walk what you run” to a maximum of 400m:
Went to Duke Island Park for a five-miler. Hot and humid. It started pouring as I finished up 4.8M in 37:30.
Recovery is “walk what you run” to a maximum of 400m:
- run 600, walk 400; - run 500, walk 400; - run 400, walk 400; - run 300, walk 300; - run 200, walk 200
Tues, 7/7/20-
Went to Duke Island Park for a five-miler. Hot and humid. It started pouring as I finished up 4.8M in 37:30.
Tuesday, July 7, 2020
nagging me
Mon, 7/6-Went to TCNJ where I was hoping to take on 12x200 at 800m race pace with a 200m walk/3:00 rest. The weather was unsettled, ominous looking. I almost bagged the workout after the first last of warming up. I then pressed on. After the first 200, I knew this workout was going to disappoint. My legs were stiff and heavy, and the three pounds I had gained at Mohonk were no secret.
32-mid, 33-low, 32-high, 31-mid, 31-mid, 31-high, 31-low.
The adductor (interior) muscle on my upper left leg was nagging me, despite good stretching. This has been the case for quite some time.
Sun, 7/5-morning run at Mohonk. Did the 3M loop in a pedestrian 27:00. Stretched for a few minutes. Then did another 2M (loop) in about 17:00.
32-mid, 33-low, 32-high, 31-mid, 31-mid, 31-high, 31-low.
The adductor (interior) muscle on my upper left leg was nagging me, despite good stretching. This has been the case for quite some time.
Sun, 7/5-morning run at Mohonk. Did the 3M loop in a pedestrian 27:00. Stretched for a few minutes. Then did another 2M (loop) in about 17:00.
Sunday, July 5, 2020
Independence Day
Sat, 7/4/20-
At 8:00am, I ran 4M on Mohonk's trails. 33:15.
As part of a series of family activities for Independence Day, I did another 3M at 12:50PM. I managed 22:40 (solo).
At 8:00am, I ran 4M on Mohonk's trails. 33:15.
As part of a series of family activities for Independence Day, I did another 3M at 12:50PM. I managed 22:40 (solo).
Friday, July 3, 2020
800 time trial
Friday, 7/3/20-
Ran a pedestrian 2.75M on the trails in Mohonk. 25:00.
Thurs, 7/2/20-
Didn't run. Worked through early afternoon and then left to head to Mohonk.
Wednesday, 7/1/20-
Met up with Rob Ciervo and Carl Stocking at TCNJ for a 800 time trial. Arrived a little after 6:00. Warmed up and stretched especially well. Race time was about 6:45. Rob had previously run 2:14, and was hoping to run a bit faster. We agreed that we'd try to hit the first 200 in 32 and the first 400 in 65.
Carl would do a 600, taking off 150m into our run..., the idea being for him to serve as a rabbit.
After a bit of a false start, we tried again and were off! Rob was to my right. As planned, Carl took off from the 200m mark, when Rob and I were midway through the backstretch. I looked down at my watch as we crossed the 200: 31. I saw 64 as I crossed the 400 mark. While I was not panicking, I definitely started to feel my lack of fitness. A few years ago, a 64-second 400 would have felt SLOW! In fact, it would have been the pace of my second 400! Not so much this time. At any rate, I found myself losing ground to Rob, who caught Carl just before our 600m mark. I cross the 600 in 1:39 and spent 20-30 meters on Carl's outside before passing him mid-turn, about 635m into the run. I found myself about 10 meters or so behind Rob as I hit the homestretch, legs buckling. He finished up in 2:13. I came in at 2:15.3. Carl managed 1:53 for his 600.
Carl and I then did 4x200 in 35/36, with a 200m walk in 3:00.
Tuesday, 6/30/20-
Went to TCNJ for a pre-race workout. I warmed up and stretched well. I then did 4x100 at race pace with a 60-sec rest. I ran the first turn in 16 seconds. Rested for 60 sec. Then did the straightaway in another 16. And so on and so forth.
Ran a pedestrian 2.75M on the trails in Mohonk. 25:00.
Thurs, 7/2/20-
Didn't run. Worked through early afternoon and then left to head to Mohonk.
Wednesday, 7/1/20-
Met up with Rob Ciervo and Carl Stocking at TCNJ for a 800 time trial. Arrived a little after 6:00. Warmed up and stretched especially well. Race time was about 6:45. Rob had previously run 2:14, and was hoping to run a bit faster. We agreed that we'd try to hit the first 200 in 32 and the first 400 in 65.
Carl would do a 600, taking off 150m into our run..., the idea being for him to serve as a rabbit.
After a bit of a false start, we tried again and were off! Rob was to my right. As planned, Carl took off from the 200m mark, when Rob and I were midway through the backstretch. I looked down at my watch as we crossed the 200: 31. I saw 64 as I crossed the 400 mark. While I was not panicking, I definitely started to feel my lack of fitness. A few years ago, a 64-second 400 would have felt SLOW! In fact, it would have been the pace of my second 400! Not so much this time. At any rate, I found myself losing ground to Rob, who caught Carl just before our 600m mark. I cross the 600 in 1:39 and spent 20-30 meters on Carl's outside before passing him mid-turn, about 635m into the run. I found myself about 10 meters or so behind Rob as I hit the homestretch, legs buckling. He finished up in 2:13. I came in at 2:15.3. Carl managed 1:53 for his 600.
Carl and I then did 4x200 in 35/36, with a 200m walk in 3:00.
Tuesday, 6/30/20-
Went to TCNJ for a pre-race workout. I warmed up and stretched well. I then did 4x100 at race pace with a 60-sec rest. I ran the first turn in 16 seconds. Rested for 60 sec. Then did the straightaway in another 16. And so on and so forth.
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