Final workout

 One more workout before the New England championships.  Goal was 4x440 at about my HOPED for mile pace.  2m warm-up then 2x440 (can't do strides on the treadmill).  Decided for this workout I would keep the rest pace fast (very fast for me).  My last bunch of workouts, I'd dropped from 8 minute pace for rest to 7:30's.  For this one I got down to 7:00 pace.  Definitely not enough to really recover.  My three miles during the workout (the first being the strides replacement) were 6:27, 6:10, and 6:05.  I'm seeded at 5:25 but hoping to get under that.  I did a 5:32 in a workout last week dammit!

7:15.0 

6:57.0  2m warm-up (14:12)

           

1:29.9  440

1:45.1  440 rest

1:28.8  440

1:44.2  440 rest

           

1:20.8  440

1:44.9  440 rest

1:19.2  440

1:44.0  440 rest

1:19.3  440

1:43.2  440 rest

1:16.5  440

1:47.0  440 rest

           

6:56.9  1m warm-down

39:52.7            06:38.8

Track workout (with no track)

 With some shorter races on the horizon I thought it was time to get back to doing some speed work.  I've only done a few workouts since May and those have been longer tempo run types.  I decided I wanted to do a few half-mile repeats and Doug D was game.  He hasn't done any speed this year but ran a 5:30 mile last week!  My goal was sub-2:50 as I'm hoping to go under 11 minutes for 3km this weekend.

We met up for my lunch run and headed off on the "Reverse Kingsbury" loop.  Two miles of easy running (16:55) and it was game on.  Doug flew to the front and I hung on.  Damn, he looked smooth.  We ran the first half in 2:45.  Continuing on the loop with a 4:02 resting half and it was my turn to lead.  Doug stayed right there until 200 to go and just floated away.  I ran 2:49 and was wheezing the last 200.  The next half mile recovery (3:52) seemed to go by too quickly.  Off we went again with Doug at the front on the downhill stretch of 125.  I stayed close for the first 400, lost contact then got back with 200 to go.  Doug dragged me through a 2:37.  A final half-mile up the Wizard of Oz segment (tough hill) and we were done (4:19).  A solid run 37:33 and a good confidence builder for me.

Now I just need Doug to carry me through a sub-5:30 mile on the track!

Track workout

I was hoping to do something a bit quicker this week as my calf is feeling close to 100%.  I checked out the North Andover track and only a couple of lacrosse players were on the infield so it was game on.

I ran over to the track from Weir hill (7:55) then went into a mile with strides on the turns in lap 2 and on the straights in lap 3 (7:12).  After that it was 4x800 with 400 rest in:
2:49.4
153
2:49.7
154
2:50.0
154
2:48.9
208

1 mile warmdown - 7:31

Lap	Distance	Time	Pace	GAP	Elev
1	0.50 mi	3:54	7:48 /mi	7:52 /mi	-17 ft
2	0.50 mi	4:01	8:02 /mi	7:33 /mi	48 ft
3	0.50 mi	3:35	7:10 /mi	7:07 /mi	7 ft
4	0.50 mi	3:37	7:14 /mi	7:15 /mi	-0 ft
5	0.50 mi	2:54	5:48 /mi	5:50 /mi	0 ft
6	0.50 mi	3:19	6:38 /mi	6:35 /mi	0 ft
7	0.50 mi	3:17	6:34 /mi	6:36 /mi	0 ft
8	0.50 mi	2:52	5:44 /mi	5:46 /mi	0 ft
9	0.50 mi	3:19	6:38 /mi	6:37 /mi	-0 ft
10	0.50 mi	3:19	6:38 /mi	6:42 /mi	0 ft
11	0.50 mi	3:36	7:12 /mi	7:34 /mi	-58 ft
12	0.50 mi	3:55	7:50 /mi	7:41 /mi	21 ft

Wednesday workout

I was hoping to do a workout this week and the snow today actually made it easier to get in workout mode.  I did my morning run at work (7 miles in the snow) then took a longer lunch for a treadmill workout.  I was hoping for a little turnover before the weekend 5,000 meter race.  I decided to do a couple of halfs and a couple of miles.  The first half was a bit of a shock to the system but I felt reasonably good after that.

Workout	1/17/2018
	Distance	Time	Pace
3m warmup	3	23:48	7:56
800	0.5	2:56.3	5:53
400 rest	0.25	1:51	7:24
800	0.5	2:56.6	5:53
400 rest	0.25	1:47	7:08
Mile	1	5:56.5	5:57
800 rest	0.5	3:41	7:22
Mile	1	5:58.3	5:58
1m warmdown	1	7:15	7:15
	8	56:10	7:01

First workout of the year

I'm considering racing soon so I thought it'd be good to attempt a little turnover.  I had Physical Therapy scheduled for today and decided that when I hit the treadmill I'd do a little workout.  I've only been running for 5 weeks since taking a 4 week layoff due to injury...so I wasn't expecting much and I wasn't going to overdo it.

Plan - 1 mile warm-up, 1 mile at 6 minute pace, 1/2 recovery, 1 mile under 6 minute pace, 1/2 warm-down.

Result
1 mile warm up in 7:57
1 mile in 5:52.9
1/2 in 3:55
1 mile in 5:43.9
1/2 in 3:44

Total = 4 miles in 27:13

It's a start!

Post run - compression and ice in the "Game Ready" boot.  I hope the boot name is right :-)

Track workout

My last track workout was over a year ago (Feb of 2013) and I was definitely feeling like it had been that long when I stepped on the Phillips Andover track yesterday.

 

If I want to run the USATF NE track 5,000 I really need to do some quicker stuff.  The mountain racing is great for endurance and strength but doesn't help leg turn-over.

 

Dan and I shuffled up to PA and then did a mile with strides before heading into the workout of 6x400 (8x400 for Dan).  We alternated leading and took a 200 rest.  The wind was in the 15mph range and temps were mid-80s.

 

I hit:

79.3

78.1

79.3

80.0

80.1

78.7

 

With rest of:

62

60

60

60

62

 

Dan finished with a 77 and 76 so I must have been holding him back.

 

That hurt a lot more than I recall a short workout like that hurting.  It may not have been much but it is a starting point and way better than nothing at all.

Workout

Workout – 04/15/14

Well, you have to start somewhere!  I feel like I'm just about over the "sickness" that has had me hacking and stuffed up for the last two weeks.  My ankle is also holding steady so I figured the time was right to try a little speed work.

I decided to do 8x800 with 400 rest but since I was doing it at lunch I’d have to run it on the road. 

I mapped out where the 1/4 miles were but it was hard to know exactly how accurate they were.  Usually I had a good landmark but a couple seemed long. 

2 warm-up 14:40

800- 2:51 (into the wind)

Rest- 1:45

800 - 2:43

Rest - 2:02

800 - 2:43

Rest - 1:49

800 - 2:55 (into the wind)

Rest - 2:01

2 warm-down 14:01

I think that the ones into the wind were also a little long, especially since it seems like the rest was short as well.

I’ll take any workout at this point, so I’ll call this a good start.

Dome workout

Dome workout #6

Well we’ve passed the half-way mark on the indoor track workouts, but the second half will be hit or miss for me. With a three race weekend this coming week and DH Jones 10 mile the following week I’ll probably just go to the track and run easy for those two weeks. Dan will miss the week after that with the big 50k US champs race so I may close out the season with a couple of workouts on my own. Time will tell.

Last night I felt a lot better than the week before, racing shorter (and off-road) on Sunday left me much less beat up and a little less exhausted. One more big mileage week then I’ll drop down for the 10 mile race.

Rest for this workout (as with all of them) is always hard to figure out with the track being 307 meters. Hence our rest after the ¾ was a bit short and the rest after the ½ was a bit long. The 73.5 ¼ was the fastest Dan or I have run this year.

Dome	1600/1200/800/400/400/400	with Dan
Interval	Rest	2/12/2013	Laps rest	Dist rest
5:22.6	03:12		1.8	552.6
4:02.3	01:57		1.1	337.7
2:38.2	02:24		1.4	429.8
1:16.5	01:19		0.7	214.9
1:16.2	01:14		0.7	214.9
1:13.5	01:46		0.9	276.3
15:49.3	11:52	Week 6	6.6	2026.2

Dome workout

Dome workout #5

 

I told Dan that I’d join him for the workout but knew that doing the full workout would not be wise.  The 15k (Lynn Stew Chase) on Sunday left me a bit sore and tired and two days is not anywhere near enough time for me to recover.  The workout was 8x800 with 1.5 laps rest.  I decided that I’d lead Dan through the 400 then do a little out/back run while he finished the 800 then warm-down with him.  It worked out pretty well, I got some turnover without really getting beat up (at least no more than I was already beat).

 

 

Dome	8x400	with Dan
Interval	Rest	2/5/2013	Laps rest	Dist rest
1:19.8	03:50		2	614
1:20.4	03:55		2	614
1:20.2	03:57		2	614
1:19.9	03:53		2	614
1:20.1	03:56		2	614
1:19.6	03:55		2	614
1:20.5	03:57		2	614
1:19.6	02:32		1.5	460.5
10:40.1	29:55	Week 5	15.5	4758.5