As stated often by yours truly it takes more than a little rain to keep me from my appointed workout,today was no different,only a 3 miler on tap but it was important to get it in period as it was a pre race stretch of the legs but also as it now stands I have 23 miles for the week,a mile warm up and my 1,500m race will give me 25 miles and providing conditions are favorable post race I may pull a University Of Delaware move and crank out a longer warm down run,say 5 miles to give me my requisit 30 miles for the week and a rest day Sunday.....but this is all to be determined post race,running the race is my bigger concern right now.
I find myself in the same spot I was in last week,not sure what to expect race and time wise this early in the season,it was July 7th last year b4 I ran a 1,500m so I,m almost 2 months ahead of that schedule this year.
Last week pre race I seeded myself at 2.06 for the 800m b4 turning in a 2.03.07 performance,I,m seeding myself at 4.20 for tomorrows 1,500m in the hope of running faster,a lot may depend on conditions and competition two things I have no control over,neither today or tomorrow but know I,ve already earmarked my potential splits at 300m,700m and 1,100m in the hope I,ll be close to them after the gun goes off around 10am.
Friday, May 9, 2008
Thursday, May 8, 2008
Double Dippin'
Since time was against me yesterday I,m combining my blog entry today,two for the price of one if you like.
Today was straight forward enough, a 5 miler around Clark Park,the miles/loops seemed to roll by as Status Quo performed their"head down,no nonsence boogie"on my ipod setting me up nicely for an easy pre race three miler tomorrow.
Yesterday saw me revisit an old repeat I haven,t done for a while the old 3x1,200m but this time w/ a twist.
When I last did the 3x1,200m way back when my target times were 4.05,4.05,3.50,I felt to run at that pace now would be detrimental to my current pace so I went for an ambitious 4.00,3.45,3.30,using 3x1.20 for the first set,3x1.15 for the second set and 3x1.10 for the final set,like I said ambitious for that final repeat but what the hell push the envelope now and hopefully reap the rewards later on his season.
Conditions were very warm when I hit the track at 5.30pm,I knew the key to having any shot at that final 1.10 per lap repeat was to run the first two at pace.....so a 1.12 opening lap didn,t exactly help any,don,t get me wrong it,s great to run fast but when pacing yourself for the long haul a 1.12 when you only need a 1.20 can come back to haunt you.1.20 for my second lap b4 closing out at 1.17 for a 3.49.09,11 seconds inside the 4 minute pace I was looking for.
Following my five minute recovery it was into my 1.15 per lap repeats,again a slightly brisker opener than required,1.10,I nailed a 1.15 at 800m b4 closing out w/ a 1.11, 3.36.94,9 seconds inside the 3.45 I was shooting for,now for the test.
1.10 right off the bat but I knew holding onto that pace would be tough,sure enough a 1.16 followed,I was 6 seconds off pace w/ only 400m to go,unlike my 4x1 mile repeats where I often feel I can gun the final lap tonite I won,t front I was feeling the pace,it wasn,t till 180m to go that felt I was able to roll,credit where it,s due I managed a 69 second final lap to close out at 3.35.53 which while none too shabby was alas 5 seconds over my target time.
Overall I was pleased w/ my performance,like I said it,s been a while since I,ve ran 1,200m,s and it may be a while b4 I do them again but tonite was a good workout and coupled w/ my mile repeats Monday I,m hoping to set myself up nicely for Saturdays 1,500m
Today was straight forward enough, a 5 miler around Clark Park,the miles/loops seemed to roll by as Status Quo performed their"head down,no nonsence boogie"on my ipod setting me up nicely for an easy pre race three miler tomorrow.
Yesterday saw me revisit an old repeat I haven,t done for a while the old 3x1,200m but this time w/ a twist.
When I last did the 3x1,200m way back when my target times were 4.05,4.05,3.50,I felt to run at that pace now would be detrimental to my current pace so I went for an ambitious 4.00,3.45,3.30,using 3x1.20 for the first set,3x1.15 for the second set and 3x1.10 for the final set,like I said ambitious for that final repeat but what the hell push the envelope now and hopefully reap the rewards later on his season.
Conditions were very warm when I hit the track at 5.30pm,I knew the key to having any shot at that final 1.10 per lap repeat was to run the first two at pace.....so a 1.12 opening lap didn,t exactly help any,don,t get me wrong it,s great to run fast but when pacing yourself for the long haul a 1.12 when you only need a 1.20 can come back to haunt you.1.20 for my second lap b4 closing out at 1.17 for a 3.49.09,11 seconds inside the 4 minute pace I was looking for.
Following my five minute recovery it was into my 1.15 per lap repeats,again a slightly brisker opener than required,1.10,I nailed a 1.15 at 800m b4 closing out w/ a 1.11, 3.36.94,9 seconds inside the 3.45 I was shooting for,now for the test.
1.10 right off the bat but I knew holding onto that pace would be tough,sure enough a 1.16 followed,I was 6 seconds off pace w/ only 400m to go,unlike my 4x1 mile repeats where I often feel I can gun the final lap tonite I won,t front I was feeling the pace,it wasn,t till 180m to go that felt I was able to roll,credit where it,s due I managed a 69 second final lap to close out at 3.35.53 which while none too shabby was alas 5 seconds over my target time.
Overall I was pleased w/ my performance,like I said it,s been a while since I,ve ran 1,200m,s and it may be a while b4 I do them again but tonite was a good workout and coupled w/ my mile repeats Monday I,m hoping to set myself up nicely for Saturdays 1,500m
Tuesday, May 6, 2008
Calm Before The Storm
An easy 5 miler around Clark Park this evening listening to The Killers on my ipod.
My typical low key work,train, blog routine gets a shake up over the next few days so it,s vital to take advantage of an early nite tonite,tomorrow post 3x1,200m I,m off to the Kimmel Center to see Eddie Izzard,s third and final nite of his "Stripped" tour{no blog till Thursday due to this}then Saturday post 1,500m race at Widner it,s off to The Spectrum to give hero worship to St Robert...aka The Cure,my 7th Cure show since 92.
A lot to look forward to over the next few days but rest assured I,ll be focused on my repeat tomorrow and race Saturday b4 going off and doing the social thing.....rare that it is.
My typical low key work,train, blog routine gets a shake up over the next few days so it,s vital to take advantage of an early nite tonite,tomorrow post 3x1,200m I,m off to the Kimmel Center to see Eddie Izzard,s third and final nite of his "Stripped" tour{no blog till Thursday due to this}then Saturday post 1,500m race at Widner it,s off to The Spectrum to give hero worship to St Robert...aka The Cure,my 7th Cure show since 92.
A lot to look forward to over the next few days but rest assured I,ll be focused on my repeat tomorrow and race Saturday b4 going off and doing the social thing.....rare that it is.
Monday, May 5, 2008
I,d Rather Switch Than Bitch
It,s rare I begin my week w/ a 4x1 mile repeat but in three of the last five weeks I,ve had meets on a Saturday thus rendering my traditional Friday 4x1mile repeats null and void,w/ another meet this Saturday I figured rather than see another 4x1 fall by the wayside I,d kick off my week w/ said repeat,plus w/ a 1,500m race on tap this Saturday what better way to set myself up for the week.
Conditions were sunny and warm at 5.35pm when I began the workout,the day may,ve changed but the principle was the same,1.20 per lap,5.20 per mile 5 minutes recovery,repeat #1,a 1.15 opening lap followed by my slowest lap of the session a 1.22,1.21 for lap 3 followed by a 1.14,a 5.12.24 mile,I opened w/ a 5.14.05 mile on my previous mile repeats on April 11th.
Repeat#2 I opened w/ a 1.13 lap b4 a 1.20,1.19,1.14, a 5.06.38 mile,impressive but how was I going to top that?
Another solid opening first lap on repeat #3,going out hard each opening lap allowed me"time in the bank" for the rest of the mile1.15 again followed by laps of 1.19,1.21 and 1.17,a 5.12.47 mile,three weeks ago I went 5.14.05,5.15.86,5.17.58,5.08.27,having gone 5.12.24,5.06.38,5.12.47 what did I have left?
1.12 to open b4 splits of 1.20,1.21,3.53 at the bell,on April 11th I managed a 1.12 final lap,this evening I went 69 seconds to clock 5.02.38,I,ll have to check my mile repeats from last year but I doubt very much I was closing the session w/ a 5.02.38 in the first week of May!!
Here,s hoping Wednesdays 3X1,200m are as successful.
Conditions were sunny and warm at 5.35pm when I began the workout,the day may,ve changed but the principle was the same,1.20 per lap,5.20 per mile 5 minutes recovery,repeat #1,a 1.15 opening lap followed by my slowest lap of the session a 1.22,1.21 for lap 3 followed by a 1.14,a 5.12.24 mile,I opened w/ a 5.14.05 mile on my previous mile repeats on April 11th.
Repeat#2 I opened w/ a 1.13 lap b4 a 1.20,1.19,1.14, a 5.06.38 mile,impressive but how was I going to top that?
Another solid opening first lap on repeat #3,going out hard each opening lap allowed me"time in the bank" for the rest of the mile1.15 again followed by laps of 1.19,1.21 and 1.17,a 5.12.47 mile,three weeks ago I went 5.14.05,5.15.86,5.17.58,5.08.27,having gone 5.12.24,5.06.38,5.12.47 what did I have left?
1.12 to open b4 splits of 1.20,1.21,3.53 at the bell,on April 11th I managed a 1.12 final lap,this evening I went 69 seconds to clock 5.02.38,I,ll have to check my mile repeats from last year but I doubt very much I was closing the session w/ a 5.02.38 in the first week of May!!
Here,s hoping Wednesdays 3X1,200m are as successful.
Sunday, May 4, 2008
To The Beat Of My Own Drum
While the masses were running down Broad Street this morning I chose the path less traveled a 4 miler around Clark Park enjoying the relaxing sounds of Robert Plant and Alison Krauss "Raising Sand" on my ipod.
By virtue of doing a 6 miler after my 800m race yesterday not only did I only have to run 4 miles today but I,d also put myself back on schedule for a 30 mile week.
In 5 short weeks I,ve turned things around,I,ve religiously managed 3 track workouts each week be it 3 actual workouts or 2 workouts and a race,I,ve also logged weekly milage of 22 miles,31 miles,31 miles,25 miles and 30 miles,the coming week has already been mapped out,4x1 mile repeats tomorrow,easy 5 miles Tueday,3x1,200m repeats Wednesday,easy 5 miler Thursday,easy 3 miler Friday,1,500m race Saturday,easy 4 miler Sunday.
Spokane is 14 weeks away,yesterdays 2.03.07 800m has reinforced my beliefe that I,m heading in the right direction,a good performance and respectable 1,500m this Saturday at Widner will go a long way to helping me continue to prepare,to quote the great Roy Keane"failure to prepare,prepare for failure" and frankly failure is NOT an option.
By virtue of doing a 6 miler after my 800m race yesterday not only did I only have to run 4 miles today but I,d also put myself back on schedule for a 30 mile week.
In 5 short weeks I,ve turned things around,I,ve religiously managed 3 track workouts each week be it 3 actual workouts or 2 workouts and a race,I,ve also logged weekly milage of 22 miles,31 miles,31 miles,25 miles and 30 miles,the coming week has already been mapped out,4x1 mile repeats tomorrow,easy 5 miles Tueday,3x1,200m repeats Wednesday,easy 5 miler Thursday,easy 3 miler Friday,1,500m race Saturday,easy 4 miler Sunday.
Spokane is 14 weeks away,yesterdays 2.03.07 800m has reinforced my beliefe that I,m heading in the right direction,a good performance and respectable 1,500m this Saturday at Widner will go a long way to helping me continue to prepare,to quote the great Roy Keane"failure to prepare,prepare for failure" and frankly failure is NOT an option.
Saturday, May 3, 2008
Prehaps I Wasn,t Joking Afterall
Last Monday when Scott sent me the splits for Penn and Chuck sent me the official attendance I joked"just call me Prime Time Baby"I stress now as I did then I was joking,following todays race maybe I shouldn,t be joking.
My goal going into todays 800m race was to try and run 2.06,I,d only managed to clock 2.12 indoors and as long as I improved on that I,d feel I was at least moving in the right direction,based on Tuesdays back to back to back 1.46s over 600m I felt 2.06 was doable.
By the time I arrived at the University of Delaware and registered I had just enough time to do a mile warm up and stretch b4 being called to the line along w/ 4 other runners,no time to think or over think things just get out there and run....and w/ that the gun went off.
As is often my wont my reaction to the gun wasn,t great and I was last coming off the line but in a five man field that suited me dispite being 5th going into the first turn I soon moved into 4th down the back straight and heard Chuck call out a 29 second 200m split,I went through 400m in 59 seconds and was amazed how comfortable I felt.Lightning seemed to strike twice on the back straight as I again passed a runner and again went outside rather than try and squeeze through on the inside and risk a DQ if there was contact,1.29 at 600m,later Chuck would confirm it was 1.29.99,so almost 1.30 and I drew level w/ the second place runner who to his credit responded.
It,s still early in my season to be able to mix it up coming off the turn but give me another month or so till my next 800m race and I,d like to think I,ll have a stronger finish,2.01.50 for the winner,2.01.56 for the runner up,2.03.07 for me...........yep 2.03,no typo no bs,I was gobsmacked!!!!
I honestly did not expect to run that fast today,I had said of today and next Saturdays 1,500m that I,d have a better idea of where I,m at right now once I,d ran a race at my distances,last season I didn,t get to run an outdoor 800m till June 9th when I anchored a 4x800m and then an open 800m on June22nd,my splits then were 2.02 and 2.03.55 so you can imagine how rewarding it is for me to clock a 2.02.07 on May 3rd.
I won,t be getting carried away w/ today there,s still weeks and months of hard work to be done but this was an unexpected surprize and one I,d like to build on.
My goal going into todays 800m race was to try and run 2.06,I,d only managed to clock 2.12 indoors and as long as I improved on that I,d feel I was at least moving in the right direction,based on Tuesdays back to back to back 1.46s over 600m I felt 2.06 was doable.
By the time I arrived at the University of Delaware and registered I had just enough time to do a mile warm up and stretch b4 being called to the line along w/ 4 other runners,no time to think or over think things just get out there and run....and w/ that the gun went off.
As is often my wont my reaction to the gun wasn,t great and I was last coming off the line but in a five man field that suited me dispite being 5th going into the first turn I soon moved into 4th down the back straight and heard Chuck call out a 29 second 200m split,I went through 400m in 59 seconds and was amazed how comfortable I felt.Lightning seemed to strike twice on the back straight as I again passed a runner and again went outside rather than try and squeeze through on the inside and risk a DQ if there was contact,1.29 at 600m,later Chuck would confirm it was 1.29.99,so almost 1.30 and I drew level w/ the second place runner who to his credit responded.
It,s still early in my season to be able to mix it up coming off the turn but give me another month or so till my next 800m race and I,d like to think I,ll have a stronger finish,2.01.50 for the winner,2.01.56 for the runner up,2.03.07 for me...........yep 2.03,no typo no bs,I was gobsmacked!!!!
I honestly did not expect to run that fast today,I had said of today and next Saturdays 1,500m that I,d have a better idea of where I,m at right now once I,d ran a race at my distances,last season I didn,t get to run an outdoor 800m till June 9th when I anchored a 4x800m and then an open 800m on June22nd,my splits then were 2.02 and 2.03.55 so you can imagine how rewarding it is for me to clock a 2.02.07 on May 3rd.
I won,t be getting carried away w/ today there,s still weeks and months of hard work to be done but this was an unexpected surprize and one I,d like to build on.
Thursday, May 1, 2008
Rain?What Rain??
A good friend of mine Roberta once said of growing up in Northern Ireland"if I only trained on the days it didn,t rain I,d have never gotten out to train"and I can identify w/ that,if I had a dollar for everytime a non runner said to me"you,re not going to run in the rain are you?"my airfare to Spokane for Nationals would be paid for already!!!Yes I run in the rain,granted I didn,t Monday but that,s because it was lashing down,today I got caught in a shower that frankly didn,t phase me,"a soft day" as it would,ve been refered to back home,and besides I was already on the track....literally doing my stretches laying down on the track when it started to rain....in for a penny in for a pound....punt...euro....dollar...yen....
Following my stretches I knocked out my mile warm up and mile of strides keeping my warm ups on,switching to my long sleeved shirt and shorts b4 the first of my two 1,000m,I opted to nix my glasses since trying to peer through the rain on them at my stop watch seemed counter productive,I also went sans bandana,one thing less to get wet,target time for repeat#1 was 3 minutes,1.10,1.10,40 for 400m,800m,1000m,I went 68,1.15,33 for 2.56.32,three weeks ago I went 2.57.82,and three weeks ago it wasn,t raining!!!!
During my 12 minute recovery it stopped raining which meant I could walk back and forth on the track rather than seek shelter under the stands,and then the gremlins set in...again,as I lined up to begin my second 1000m my watch went ga ga again,having used up my alloted recovery time I didn,t want to waste any more time and launched into the repeat hoping my watch might record the split....
No split at 400m but coming through 800m I glanced at my watch to see 12.02,obviously the watch had reverted to 12.00 when I hit the start button so as long as I had a clear view of it at the finish I,d at least have a finish time.............2.51,yeah baby!!!
Conducted my mile cool down and called it a nite,tomorrow,s an easy day,3 miles b4 Saturdays 800m.
Following my stretches I knocked out my mile warm up and mile of strides keeping my warm ups on,switching to my long sleeved shirt and shorts b4 the first of my two 1,000m,I opted to nix my glasses since trying to peer through the rain on them at my stop watch seemed counter productive,I also went sans bandana,one thing less to get wet,target time for repeat#1 was 3 minutes,1.10,1.10,40 for 400m,800m,1000m,I went 68,1.15,33 for 2.56.32,three weeks ago I went 2.57.82,and three weeks ago it wasn,t raining!!!!
During my 12 minute recovery it stopped raining which meant I could walk back and forth on the track rather than seek shelter under the stands,and then the gremlins set in...again,as I lined up to begin my second 1000m my watch went ga ga again,having used up my alloted recovery time I didn,t want to waste any more time and launched into the repeat hoping my watch might record the split....
No split at 400m but coming through 800m I glanced at my watch to see 12.02,obviously the watch had reverted to 12.00 when I hit the start button so as long as I had a clear view of it at the finish I,d at least have a finish time.............2.51,yeah baby!!!
Conducted my mile cool down and called it a nite,tomorrow,s an easy day,3 miles b4 Saturdays 800m.
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