hotel fitness

 10/31/21-

Went to the hotel fitness center for 3 x (1 mile + 5:00 of stretching/lifting/abs exercises).

Miles were an easy set of 7:55.

10/30/21

In Michigan visiting....

Went to the hotel fitness center for...

mile warmup in 8:06

stretch

1.5M in 11:20

stretch/lift

1.5M in 10:50

abs exercises 

10/29/21-I decided to do a long run this morning, rising a bit earlier than usual in order to make it happen. I got up just before 5:00.

I drove to the Y with plans to do my 5.75M route, plus loop a good portion of it a second time. I wound up running 9.5M. I started at 8:10, then dropped to 8:05, then went down to 7:55, then after two more miles, 7:50, then 7:45 for a couple of mile, then dipped to go a bit faster until reaching my car...in 74:00. 9.5M in 74:00, about 7:49 per mile.

it was worth it not to be detected

 Thurs, 10/28/21-

I got a sluggish start this morning.

I also hemmed and hawed about what I would do for a workout and where.

I left home close to 6AM (way late!) and made my way towards campus. I pulled into Mountain Park next to campus, thinking I would do some 1000s. However, it looks dark, and I could see a few folks in the distance walking with flashlights. So...I made my way just down the road to campus. I gathered my things and headed to the track. No sooner had I dropped my bag and put my earbuds than I received a text from a member of our contact tracing team saying I was part of a positive pair (Covid testing) and needed to isolate immediately (and certainly not be on campus for any reason). I gathered my things and went to my car. 

I read all of the instructions, which included completing a form so that the lab could review my original sample and provide a diagnostic result. I filled out the info and headed towards home. Low on gas, I stopped at a station midway between work and home. Just as I was pulling off to head home I received notice that my sample was "not detected." So...I headed back to campus and just showered. And now? I'm at my desk writing this post! While the workout escaped me, it was worth it not to be detected.

stretch/lift

Wed, 10/27/21

3x (1.5M + 5:00 stretch/lift) at the Y. 

11:52 

stretch

11:08

lift

11:08

ab exercises

Ten days ago

Tues, 10/26-Went to Mountainview Park to do 6x800 with exactly a 2-min standing rest between efforts. I had time for only 5x800. I

I thought that I would be able to run 2:50 or better, but after the first one I realized sub 2:50 was too ambitious.

2:53 
2:52  
2:51  
2:51
2:45  
 

Ten days ago on the track...

2:57 (87/90)
2:55 (86/89)
2:54 (86/88)
2:53 (85/88)
2:52 (85/87)
2:39 (80/79)

10/25/21-

Went on an easy 5.75M run... on the usual route from the Y.

8:15

8:00

7:45

7:45

7:30

5:25 (.75M)...44:40

Choice

10/24/21-

Went to Duke Island Park today for a five-miler. Managed 40:05, or 8:01 per mile pace. I started out at 8:45 and brought the pace down 7:30ish.

10/23/21-

Met up with the crew at GA for a workout.

I gave John the choice of: 

A. 2x(400,300,200)...4:00 rest. Pace: 72, 52, 32

B. 2x(300,200,150)..3:30 rest. Pace: 52,32,22

C. 4x(200,150)...3:00 rest. Pace 32,22

He chose C. Wayne would join us on a few of the 150s. (Chuck, Bob, Anthony, and others).

We hit: 33-mid, 23-low; 32-mid, 22-mid; 32-low, 22-low; 31-low, 21-low

maintained this pace

10/22/21-I decided to do a long run this morning, rising a bit earlier than usual in order to make it happen. I got up just before 5:00.

I drove to the Y with plans to do my 5.75M route, plus loop a good portion of it a second time. I wound up running 9.5M. I started at 8:25, then dropped to 8:10, then went down to 7:57, then 7:58, then 7:45, then maintained this pace until reaching my car...in 74:40. 9.5M in 74:40, about 7:53 per mile.

Mileage totals

9/26-10/2

38.4M

10/3-10/10

33.75M

10/11-10/17

30.45

10/18-

30M

I need to stay above 30 and should be inching towards 40. I'm headed in the wrong direction.