Went to Mountainview Park at 5:55AM for a run on this crisp but pleasant morning. As I have been doing, I figured I'd take it easy and run based on feel.
I started at 8:45 pace and worked my way down. I wound up doing 5 miles, looping around the park like a serpentine.
Started at 8:45, then went 8:25, 8:00, 7:55, and ended in 7:30. Total time 40:40.
Wed, 9/29/21
Went to the Y...
1 Mile in 8:25 (7.1 speed)
stretch for 5:00
1.5 Miles in 12:40 (8:25 pace)
lift for 5:00
2 Miles in 16:50 (in 15:55--paces: 8:15/7:38)
ab exercises
Tues, 9/28/21
As promised, I worked out the with XC team on the back half of the campus, which was marked off at every 200m.
The workout was 4x200, 2x400, 2x800, 2x400, 4x200... of continuous running since we jogged 200 meters between most repeats and 400s between a couple of efforts. The pace was supposed to be 5K data pace, I believe. Started with the JV runners and made my way to varsity.
Mile warm up. Stretched in lockeroom
Then jogged .5M to site.
200 in 46
200 jog
200 in 45
200 jog
200 in 45
200 jog
200 in 45
200 jog (1 mile)
400 in 1:33
200 jog
400 in 1:34
200 jog
800 in 3:13 (1.25M)
200 jog
800 in 3:15
200 jog
400 in 1:30 (1M)
200 jog
400 in 1:29
400 jog
200 in 41
400 jog (1M)
200 in 40
200 jog
200 in 39
200 jog
200 in 37
.75M cool down (1.35)
-6.15M est.
Mon, 9/27/21
Went on an easy 5.75M run... on the usual route from the Y.
8:26
8:12
7:57
8:02
7:58
5:49 (.75M)...46:25
Sun, 9/24-Met up with the crew at GA. Chuck S. and gang decided on 5x1000 in 3:55 or so, while I vouched for 6-7 300s for the short distance guys, with the plan that Andrew and I would do 400s instead of 300s. The 300s for Bruce and John were supposed to be in 52 sec. Thusly, Andrew and I were shooting for 70 for out 400s.
We got off to a pedestrian start: the first 300 was in 55; my 400 was in 72.xx.
effort 2: 16/34/52/70
effort 3: 16/34/52/70
effort 4: 16/33/52/69 (last 100 solo; Andrew did only a 300.)
effort 5: 16/34/53.xx (WIND! Stopped at 300m with the rest of the crew)
effort 6: 16/33/51
effort 7: 16/33/50 (1st 100 solo, then Andrew joined me for the final 200m)
So...I wound up doing 4x400 and 3x300
Sat, 9/25-easy 5.20M in 40:30 at Skillman Park.
Fri, 9/24-easy 4M in 31:20 around the YMCA neighborhood.
Thurs, 9/22/21
Went to Mountainview Park at 5:55AM for a run on this rainy and windy day. I figured I'd take it easy and run based on feel.
I started at 8:39 pace and worked my way down. I wound up doing 5 miles, looping around the park like a serpentine.
Started at 8:39 and ended in 7:20. Total time 39:40.
Wed, 9/21/21-
Early this morn at Mountain Park I did 5x1000 with a 3:00 stationary rest after each effort. On this 60-something degree morning, I was glad it wasn't too windy and thankful for the light that emerged by 6:35 AM.
I warmed up 1M in 8:45, doing the inner loop of the park. I stretched fully.
I ran with a goal of a 18:30 5K in mind. My runs were:
3:43-
3:43-
3:34-
3:34-
3:31-
Tues, 9/21
Went to the Y...
1 Mile in 8:25 (7.1 speed)
stretch for 5:00
1.5 Miles in 12:40 (8:25 pace)
lift for 5:00
2 Miles in 16:50 (8:25 pace)
ab exercises
Typically, I run only a mile at a time on the treadmill. Today (and the other day), I tried something new and did a bit more, albeit at a comfy pace, and it was okay.
Mon, 9/20-
Drove to the Y and did an easy 5.75M run beginning at 6:50ish.
8:35, 8:20, 8:10, 7:50 7:40, 5:40 (.75M)...46:15
Sun, 9/19-
Met up with the crew at GA the day after my and my mom's joint bday celebration at Concordville Inn Saturday night.
After putzing around, we (Chuck K, Rob, John, Andrew, Anthony, Lauren(?), and Delvin) decided to do some modest 200s. I had my mind set on 10-12, and most of the others felt like 6-8 were fine. We'd shoot for 33 sec with a 3:00/200m walk rest.
#1: 34-mid
#2 34-low
#3: 33-mid
#4: 33-mid
#5: 33-low
#6: 33-low
#7: 32-mid
#8: 32-low
#9: 32-low
#10: 31-low
Sat, 9/18/21
Did an easy mile + lift/stretch
9:00 mile
5:00 stretch
9:00 mile
5:00 stretch
9:00 mile
5:00 lift
9:00 mile
5:00 stretch
Friday, 9/17/21
Drove to the Y and did an easy 4M around the neighborhood...in 32:20 (8:30, 8:10, 7:55, 7:45)
Thurs, 9/16-
Went to Mountainview Park at 7:45AM for a run on this day at home. I figured I'd take it easy and run based on feel.
I started at 8:50 pace and worked my way down. I wond up doing 6 miles, looping around the park like a serpentine.
Roughly 8:50, 8:15, 8:00, 7:50, 7:40, 7:20...47:55
Wed, 9/15
Went to Pingry at 6:15AM for what I thought would be 800, mile, 800, mile, 800...with a 2:45 rest or 400 meter jog between runs
After my first 800 in 3:00, I knew I wasn't feeling it today. So, rather than move until the mile and the rest of the workout, I decided to stick with the 800s.
800 #2--3:00
800 #3--3:00
800 #4--3:00
I then switched to 600s.
600 #1--2:10
600 #2--2:10
600 #3--2:10
I then called it quits, short on time and oomph!
Tues, 9/14
Went to the Y
Mile in 8:30
stretch for 5:00
Mile in 7:55
lift for 5:00
Mile in 7:55
ab exercises
Mile in 7:55
stretch
