Only a Sunday long run between me and another 5day/40mpw as I headed out the door just after 10am.
After three weeks of having someone to run w/ on the Sunday long run it was back to "old school" and going solo.
Not the worst thing in the world,while I've enjoyed the company and continue to look forward to shared Sunday long runs having a Sunday to myself allowed me a few hours to myself.
As a rule I don't commit my weekly schedule to paper till Sunday usually post long run and even then always in pencil,the past two weeks w/ rescheduling and subsequent cancelling of Thursday Nite @ The Races #2 proved how wise that is,that said during my long runs I will mentally write a schedule for the upcoming weeks.....shit what else am I gonna think about for two hours while I'm out running?
I'm closing in on the critical phase of the Indoor season,as of Saturday I'm 6 weeks out which means I have three more weeks at full throttle b4 a three week taper,my next race is 11 days out and is followed by the deadline for entries for Winston Salem and then two more races on the 8th and 10th of March so each run and repeat takes on its own sence of importance from here on in.
Conditions were grey and overcast but mild enough not to require double layers although I did opt for gloves since A I'm cursed w/ piss poor circulation and my fingers are always cold and B I was doing the Art Museum Loop so it was probably prudent to protect said fingers.
Reached half way and Falls bridge in 59.36,prehaps wishful thinking to think I could go sub 2.00 on my lonesome but what the fuck why not give it a go I thought?
As per along West River Dr I felt I was "swimming against the tide" w/ everyone running southbound to my northbound,however I knew crossing Falls bridge that while I'd still encounter runners going in the opposite direction at least there'd be runners ahead of me going southbound.
I began picking off runners ahead of me w/in the opening mile of Kelly Dr,I had a wry smile to myself when I passed one runner w/ at the 9 mile mark who seemed to take umbridge w/ me for passing him,I was cognisent of his footsteps for maybe 400m b4 they faded away not to be heard again,sorry champ nothing personal but that's just how it goes.
At the start of Boathouse Row I was joined by Andy Elkin who I thought I'd seen running towards Falls bridge as I made my way down Kelly Dr,he made me laugh when he said he'd been trying to reel me in for the past 2 miles!!!.
We picked up the pace a little as we ran to the end of the Schuylkill Banks,Andy exited stage left at Locust Point as I continued along the Schuylkill footpath and South St bridge.
1.51 and change at mile 13,it'd take a hurculean effort now to duck under 2.00 but wasn't too upset to clock 2.00.50,8.37 mile pace,9 min mile pace would've gotten me home in 2.06 so to be that close on a solo effort was quite pleasing.
Another 5 day/40mpw under my belt,fingers crossed the weather continues to work in my favour as I go for a threepeat this coming week.
Monday, February 9, 2015
Rock You Like A Harry Kane
Nothing like a 7.45am kick off in the EPL to have you up,bright eyed and bushy tailed on a Saturday morning,factor in it's the North London Derby between Spurs and arsenal and you can appreciate yours truly up at 7am and parked in front of the tv waiting for the game to start!!!!
Since this is Kevin Running Free and not Tottenham Running Free I'll spare you the play by play of the game.....all you need to know was Spurs won 2.1 thanks to two second half Harry Kane goals,just the incentive I needed heading to Geasey Field at lunch time for my 4x400m/mile4x400m/mile repeats.
Conditions were remarkably warm and mild for early Febuary when I arrived at the track at 1.05pm{in case you're wondering why it was 1.05pm when I got there after the Spurs game ended a 9.40am I did cop the Madrid derby between Atletico Madrid and Real Madrid a 10am.....what?I just wanted it to get warm enough}
Mile warm up taken care of it was time to have at it,last time out on Jan 17th I went:
66.37-67.25-68.31-69.15
1.22-1.30-1.29-1.21=5.42.68
69.15-70.86-71.98-71.29
1.23-1.29-1.29-1.20=5.41.15
#1 4x400m
66.25
67.53
68.86
70.99
A little bummed that 70 crept in I could've lived w/ 66,67,68,69
#1 mile
1.21-1.29-1.28-1.20=5.39.37
3 seconds off of Jan 17ths opening mile and my fastest mile in the 4x400/mile x 2 todate
#2 4x400m
72.34
67.98
68.44
69.25
Funny story,after opening in 72.34 I was a little peeved all my hard work over the mile had been for naught as my plus/minus was now minus 1,when I first checked my watch after #2 I thought it read 77.98.....sonofabitch......then as the blood and oxygen returned to their rightful place I realized it read 67.98.......sonofabitch!!!!
#2 mile
1.24-1.28-1.30-1.17=5.39.11
Knew I was in a little trouble when I opened in 1.24,thought those last three sub 70 quarters plus the headwind on the home straight had caught up w/ me......yeah right! unleashed a closing lap of 1.17 for another 5.39 mile.
Collectivly up 9 seconds from my last outing,next time out I'm cutting the recoveries down to 3 mins,let's see what I can do then.
Since this is Kevin Running Free and not Tottenham Running Free I'll spare you the play by play of the game.....all you need to know was Spurs won 2.1 thanks to two second half Harry Kane goals,just the incentive I needed heading to Geasey Field at lunch time for my 4x400m/mile4x400m/mile repeats.
Conditions were remarkably warm and mild for early Febuary when I arrived at the track at 1.05pm{in case you're wondering why it was 1.05pm when I got there after the Spurs game ended a 9.40am I did cop the Madrid derby between Atletico Madrid and Real Madrid a 10am.....what?I just wanted it to get warm enough}
Mile warm up taken care of it was time to have at it,last time out on Jan 17th I went:
66.37-67.25-68.31-69.15
1.22-1.30-1.29-1.21=5.42.68
69.15-70.86-71.98-71.29
1.23-1.29-1.29-1.20=5.41.15
#1 4x400m
66.25
67.53
68.86
70.99
A little bummed that 70 crept in I could've lived w/ 66,67,68,69
#1 mile
1.21-1.29-1.28-1.20=5.39.37
3 seconds off of Jan 17ths opening mile and my fastest mile in the 4x400/mile x 2 todate
#2 4x400m
72.34
67.98
68.44
69.25
Funny story,after opening in 72.34 I was a little peeved all my hard work over the mile had been for naught as my plus/minus was now minus 1,when I first checked my watch after #2 I thought it read 77.98.....sonofabitch......then as the blood and oxygen returned to their rightful place I realized it read 67.98.......sonofabitch!!!!
#2 mile
1.24-1.28-1.30-1.17=5.39.11
Knew I was in a little trouble when I opened in 1.24,thought those last three sub 70 quarters plus the headwind on the home straight had caught up w/ me......yeah right! unleashed a closing lap of 1.17 for another 5.39 mile.
Collectivly up 9 seconds from my last outing,next time out I'm cutting the recoveries down to 3 mins,let's see what I can do then.
Friday, February 6, 2015
Don't Think,Just Do It
Anyday I'm cold at work on ye olde loading dock tells me it's brisker than a Lipton's Iced Tea out there and the biting wind that greeted me as i exited the hospital at 3.20pm confirmed that.......
As a result of sitting out Monday's slushfest I needed to take care of business this afternoon over 8 miles to stay on pace for a 5 day/40 mpw so rather than fret about it I emersed myself in my book "Massive Attack" Trevor Tanner's follow up to "Tottenham Massive" on the commute home.
Even the short walk from the trolley stop to my front door was brisk,"don't think about it" I told myself which was hard to hear over the sound of chattering teeth as I marched home like a power walker in desperate need of a portapotty.
Once indoors it was time for a stretch and a quick change,two pairs of socks,running tights,warm up bottoms,long sleeved Under Armour shirt,Under Armour half zip,sleeveless hoodie,heavy duty hoodie,thermal ski hat,thermal running gloves.....if you're curious as to why the sleeveless hoodie it's thin enough to fit under my thermal ski hat so I can keep the wind off my face as I run,#methodmadness.
Out the door by by 4.22pm it was fridged but at least the sun was out which from a psychological stand point helps,given this was an 8 miler I wasn't sure if I'd still have daylight when I finished sunset was 5.23pm by which time I figured I'd crossing back over the South St bridge so there was every chance I'd still have daylight for the closing mile and three quarters but better safe than sorry I went w/ regular glasses,for the record there was still daylight when I returned home by 5.43 so providing I'm getting on the road{sidewalk} by 4.23pmish I think it's safe to go w/ shades from here on in till late October/early November......at least when the sun is out I don't want to look like a total plonker out there!!!.
I said back in November/December when the new Schuylkill footpath was opened that the real test would be running along it just feet above the Schuylkill river in the dead of winter.....I wasn't wrong!!
A biting head wind which I had to contend w/ till the turnaround along Kelly Drive a quarter mile after the Spring Garden bridge,thankfully after the turnaround said wind was now at my back,anyone who's ever ran on Kelly and or West River Drives will attest that isn't always a given.
By now I was "in the zone" the wind and the cold were secondary as I continued to churn out a reasonable pace for what was essentially a recovery run,the satisfaction I'd "grown a pair" to deal w/ the cold {26 degrees} not to mention the wind was somewhat warming,you could say I had brass balls to do so.......trust me they felt like brass by the time I got done,but me and my brass balls enjoyed a steaming mug of hot cider post run secure in the knowledge I'd taken care of business!
As a result of sitting out Monday's slushfest I needed to take care of business this afternoon over 8 miles to stay on pace for a 5 day/40 mpw so rather than fret about it I emersed myself in my book "Massive Attack" Trevor Tanner's follow up to "Tottenham Massive" on the commute home.
Even the short walk from the trolley stop to my front door was brisk,"don't think about it" I told myself which was hard to hear over the sound of chattering teeth as I marched home like a power walker in desperate need of a portapotty.
Once indoors it was time for a stretch and a quick change,two pairs of socks,running tights,warm up bottoms,long sleeved Under Armour shirt,Under Armour half zip,sleeveless hoodie,heavy duty hoodie,thermal ski hat,thermal running gloves.....if you're curious as to why the sleeveless hoodie it's thin enough to fit under my thermal ski hat so I can keep the wind off my face as I run,#methodmadness.
Out the door by by 4.22pm it was fridged but at least the sun was out which from a psychological stand point helps,given this was an 8 miler I wasn't sure if I'd still have daylight when I finished sunset was 5.23pm by which time I figured I'd crossing back over the South St bridge so there was every chance I'd still have daylight for the closing mile and three quarters but better safe than sorry I went w/ regular glasses,for the record there was still daylight when I returned home by 5.43 so providing I'm getting on the road{sidewalk} by 4.23pmish I think it's safe to go w/ shades from here on in till late October/early November......at least when the sun is out I don't want to look like a total plonker out there!!!.
I said back in November/December when the new Schuylkill footpath was opened that the real test would be running along it just feet above the Schuylkill river in the dead of winter.....I wasn't wrong!!
A biting head wind which I had to contend w/ till the turnaround along Kelly Drive a quarter mile after the Spring Garden bridge,thankfully after the turnaround said wind was now at my back,anyone who's ever ran on Kelly and or West River Drives will attest that isn't always a given.
By now I was "in the zone" the wind and the cold were secondary as I continued to churn out a reasonable pace for what was essentially a recovery run,the satisfaction I'd "grown a pair" to deal w/ the cold {26 degrees} not to mention the wind was somewhat warming,you could say I had brass balls to do so.......trust me they felt like brass by the time I got done,but me and my brass balls enjoyed a steaming mug of hot cider post run secure in the knowledge I'd taken care of business!
Thursday, February 5, 2015
Eight{Times 800m} Is Enough
Through no fault of my own I'd hadn't conducted 8x800m repeats in almost six weeks,Xmas Day to be exact.
In my defence I will point out I did give it the "old collage try" on Jan 6th but whilst ankle deep in falling snow I had to conceed defeat half way through the 4th 800m and finished up the workout w/ 400s,then between my race schedule and the Winter it's been no go untill now.
Arriving at Geasey Field just b4 3.50pm I marvelled at how the warmer weather had brought out more people to the track than both my repeats last Wednesday and Saturday combined that said I more or less had lane 1 to myself and when I did have to swing by someone in lane 1 it felt like good overtaking practice.
Unlike last weeks oversight when I forgot to pack shades in my running bag I made sure they were there,at 40 degrees w/ brilliant sunshine they were needed.
Last time out on 12.25 I went:
1.12-1.16=2.28.2
1.19-1.17-2.36.3
1.18-1.19-2.37.6
1.20-1.16-2.36.8
1.19-1.18-2.37.5
1.18-1.17-2.35.4
1.18-1.19-2.37.3
1.19-1.16-2.35.8
So this time around I was aiming for 2.35 and under........
#1 800m
1.19-1.18=2.27.4
For once I didn't go out bat shit crazy on the opening lap of a repeat,in fact my opening 1.19 would prove to be my slowest split of the session......
#2 800m
1.16-1.15=2.31.4
After weeks of 4x1 mile and 4x400/mile x2 800s were feeling easier
#3 800m
1.16-1.15-2.31.4
Gotta say was loving the negative splits!!!!
#4 800m
1.17-1.16=2.33.4
Halfway home and feeling comfortable
#5 800m
1.17-1.15=2.32.9
Just loving these 1.15 splits!!!!
#6 800m
1.17-1.17=2.34.1
C'mon two more to go!
#7 800m
1.18-1.17=2.35.5
Prehaps not a total surprise to see a 1.18 creep in but the fact I'd been able to keep it at bay till #7 a feather in my running cap
#8 800m
1.17-1.15=2.32.3
Nailed it!
All in all a good workout,while I'm still simmering from tomorrows race being 86ed from the schedule this was the best revenge I could ask for.
W/ a very important 800m race next up on my schedule on Feb 19th this performance gave me a lot of imputus going forward and hopefully my three schdeuled repeats between now and then will have me in great 800m race shape.
In my defence I will point out I did give it the "old collage try" on Jan 6th but whilst ankle deep in falling snow I had to conceed defeat half way through the 4th 800m and finished up the workout w/ 400s,then between my race schedule and the Winter it's been no go untill now.
Arriving at Geasey Field just b4 3.50pm I marvelled at how the warmer weather had brought out more people to the track than both my repeats last Wednesday and Saturday combined that said I more or less had lane 1 to myself and when I did have to swing by someone in lane 1 it felt like good overtaking practice.
Unlike last weeks oversight when I forgot to pack shades in my running bag I made sure they were there,at 40 degrees w/ brilliant sunshine they were needed.
Last time out on 12.25 I went:
1.12-1.16=2.28.2
1.19-1.17-2.36.3
1.18-1.19-2.37.6
1.20-1.16-2.36.8
1.19-1.18-2.37.5
1.18-1.17-2.35.4
1.18-1.19-2.37.3
1.19-1.16-2.35.8
So this time around I was aiming for 2.35 and under........
#1 800m
1.19-1.18=2.27.4
For once I didn't go out bat shit crazy on the opening lap of a repeat,in fact my opening 1.19 would prove to be my slowest split of the session......
#2 800m
1.16-1.15=2.31.4
After weeks of 4x1 mile and 4x400/mile x2 800s were feeling easier
#3 800m
1.16-1.15-2.31.4
Gotta say was loving the negative splits!!!!
#4 800m
1.17-1.16=2.33.4
Halfway home and feeling comfortable
#5 800m
1.17-1.15=2.32.9
Just loving these 1.15 splits!!!!
#6 800m
1.17-1.17=2.34.1
C'mon two more to go!
#7 800m
1.18-1.17=2.35.5
Prehaps not a total surprise to see a 1.18 creep in but the fact I'd been able to keep it at bay till #7 a feather in my running cap
#8 800m
1.17-1.15=2.32.3
Nailed it!
All in all a good workout,while I'm still simmering from tomorrows race being 86ed from the schedule this was the best revenge I could ask for.
W/ a very important 800m race next up on my schedule on Feb 19th this performance gave me a lot of imputus going forward and hopefully my three schdeuled repeats between now and then will have me in great 800m race shape.
Wednesday, February 4, 2015
At Sixes And Sevens
Well another week the weather in New York City has forced me to switch my schedule at the last minute.
Last Mondays snow put the kybosh on Thursdays scheduled Thursday Nite @ The Races which while disappointing wasn't the worst thing in the world as it A allowed me a chance to get two repeats in and B the meet was rescheduled for this Thursday........
Once again Philly escaped the latest round of bad weather on Monday......however New York City bore the brunt of snow which then turned to freezing rain,so much so that Mondays New Jersey Varsity meet got cancelled......only to be rescheduled for Thursday not only bumping the Thursday Nite @ The Races# 2 meet but judging from The Armory's schedule isn't being re rescheduled........#fuckinggreat
Not only do I have to re rewrite this weeks schedule{not the worst thing in the world if I'm honest} but I'm one less race ready for Indoor Nationals now,again not the worst thing in the world but I was looking forward to lowering my 1,000m pr,don't see that happening now.
So in the life Lemons/Lemonade general scheme of things I'm now looking at a second week of two repeats,glass half empty I'm looking at almost three weeks between races,glass half full when {fingers crossed} the Thursday Nite @ The Races #3 800m goes off on Feb 19th I should be faster and sharper w/ all these extra repeats under my belt.
Since there was no pressing need to get Mondays miles in as there was now no race to accomodate I sat out the slushly conditions,IF the 1,000m race had still been on my schedule I'd have sucked it up and dealt w/ it but since I now had some leeway w/ the schedule I opted to sit Monday out,and while Tuesday was colder it was drier.
Out the door by 4.22pm knowing Sunset was 5.21pm meant I could don my shades to combat the sun and still be home b4 dusk and be done in daylight.
Despite only being 30 degrees it didn't feel too bad out there,I ditched the heavy duty hoodie and waterproof bottoms and stayed warm throughout the 6 miler out and back to Lloyd Hall,the new version of this weeks schedule now reads 6,6,8 b4 the weekend,I toyed w/ making todays 6 a 7 miler and ditto for Thursday but since the plan is to hit the track post work for a crack at 8x800m repeats 6 felt better for yesterday and 8 will serve me better tomorrow to get any leftover lactic acid out of my legs after the repeats
Last Mondays snow put the kybosh on Thursdays scheduled Thursday Nite @ The Races which while disappointing wasn't the worst thing in the world as it A allowed me a chance to get two repeats in and B the meet was rescheduled for this Thursday........
Once again Philly escaped the latest round of bad weather on Monday......however New York City bore the brunt of snow which then turned to freezing rain,so much so that Mondays New Jersey Varsity meet got cancelled......only to be rescheduled for Thursday not only bumping the Thursday Nite @ The Races# 2 meet but judging from The Armory's schedule isn't being re rescheduled........#fuckinggreat
Not only do I have to re rewrite this weeks schedule{not the worst thing in the world if I'm honest} but I'm one less race ready for Indoor Nationals now,again not the worst thing in the world but I was looking forward to lowering my 1,000m pr,don't see that happening now.
So in the life Lemons/Lemonade general scheme of things I'm now looking at a second week of two repeats,glass half empty I'm looking at almost three weeks between races,glass half full when {fingers crossed} the Thursday Nite @ The Races #3 800m goes off on Feb 19th I should be faster and sharper w/ all these extra repeats under my belt.
Since there was no pressing need to get Mondays miles in as there was now no race to accomodate I sat out the slushly conditions,IF the 1,000m race had still been on my schedule I'd have sucked it up and dealt w/ it but since I now had some leeway w/ the schedule I opted to sit Monday out,and while Tuesday was colder it was drier.
Out the door by 4.22pm knowing Sunset was 5.21pm meant I could don my shades to combat the sun and still be home b4 dusk and be done in daylight.
Despite only being 30 degrees it didn't feel too bad out there,I ditched the heavy duty hoodie and waterproof bottoms and stayed warm throughout the 6 miler out and back to Lloyd Hall,the new version of this weeks schedule now reads 6,6,8 b4 the weekend,I toyed w/ making todays 6 a 7 miler and ditto for Thursday but since the plan is to hit the track post work for a crack at 8x800m repeats 6 felt better for yesterday and 8 will serve me better tomorrow to get any leftover lactic acid out of my legs after the repeats
Monday, February 2, 2015
You Lead,I'll Follow
If at the start of the week you'd have told me I'd be going into Sunday only needing a 14 mile long run to complete a 5 day 40mpw I'd have had a giggle.....and yet here I was on Sunday morning w/ said Sunday long run away from such a week.....take that weather forecast!!!
After a two week hitaus from the Sunday long run due to freezing rain and a 7.5 hours bus ride from Ithaca it was time to renew myself w/ the 14 miler.....at least today I'd have company as Steve and I arranged to run together again.
It's funny how we both have target races coming up in seven weeks time,for Steve the Ceaser Rodney Half Marathon for me Indoor Nationals in Winston Salem and while a 14 miler plays more to Steve's strength I need it to help round out my 40mpw so it's a good distance for us both.
Conditions were sunny and reasonably warm at 10am when we met up on the corner of 50th & Cedar and plotted our route,as I've said b4 running w/ Steve is kind of like running w/ a human GPS, he has an incredible knowledge of the surrounding neighbourhood and todays run took us through University of Penn's campus,Mantua,passed the Philadelphia Zoo,into Fairmount Park and out into West Philly b4 working our way back to an old stomping ground of mine Cobbs Creek Parkway b4 eventually back into University City and home.
As much as I enjoy the tried and tested Art Museum Loop a change of pace and scenery never hurts so I was happy to follow Steves lead as we made our way through the surrounding neighbourhoods keeping a reasonable 8.11 pace as I eventully returned home in 1.55.55.
The miles seemed to fly by,maybe the route being new to me helped but whatever it was it didn't feel like a grind which the Sunday long run can feel like sometimes especially on your lonesome.
So I'm back to the Kev tested,Kev approved 5 day/40mpw training week,for the record Saturdays 6 miles rounded me out at 143 miles for January,hopefully todays 14 miles starts me off on a good run for Febuary,as for the coming week the weather could hold all the cards but I'm hoping next Sunday I'm looking at another Sunday long run to round out another 5 day/40 mile week w/ a race at The Armory on Thursday{1,000m} and 4x400m/mile/4x400m/mile repeats on Saturday.
After a two week hitaus from the Sunday long run due to freezing rain and a 7.5 hours bus ride from Ithaca it was time to renew myself w/ the 14 miler.....at least today I'd have company as Steve and I arranged to run together again.
It's funny how we both have target races coming up in seven weeks time,for Steve the Ceaser Rodney Half Marathon for me Indoor Nationals in Winston Salem and while a 14 miler plays more to Steve's strength I need it to help round out my 40mpw so it's a good distance for us both.
Conditions were sunny and reasonably warm at 10am when we met up on the corner of 50th & Cedar and plotted our route,as I've said b4 running w/ Steve is kind of like running w/ a human GPS, he has an incredible knowledge of the surrounding neighbourhood and todays run took us through University of Penn's campus,Mantua,passed the Philadelphia Zoo,into Fairmount Park and out into West Philly b4 working our way back to an old stomping ground of mine Cobbs Creek Parkway b4 eventually back into University City and home.
As much as I enjoy the tried and tested Art Museum Loop a change of pace and scenery never hurts so I was happy to follow Steves lead as we made our way through the surrounding neighbourhoods keeping a reasonable 8.11 pace as I eventully returned home in 1.55.55.
The miles seemed to fly by,maybe the route being new to me helped but whatever it was it didn't feel like a grind which the Sunday long run can feel like sometimes especially on your lonesome.
So I'm back to the Kev tested,Kev approved 5 day/40mpw training week,for the record Saturdays 6 miles rounded me out at 143 miles for January,hopefully todays 14 miles starts me off on a good run for Febuary,as for the coming week the weather could hold all the cards but I'm hoping next Sunday I'm looking at another Sunday long run to round out another 5 day/40 mile week w/ a race at The Armory on Thursday{1,000m} and 4x400m/mile/4x400m/mile repeats on Saturday.
Doppleganger
According to Freud the definition of insanity is "doing the same thing over and over and expecting different results".......I guess Sigmund never did repeats on the track!!!!
In a week where I was altering my schedule on the fly to accomodate the weather I was forced to do back to back 4x1 mile repeats on Wednesday and Saturday.
Loathe as I am to do back to back same repeats I was more loathe to have to stand around for 40 mins in between repeats on my scheduled 4x400m/mile/4x400m/mile in sub zero temps{at 1.15pm it was probably in the low 20s w/ strong winds}so rather than blow off repeats like I did a few Saturdays ago in favour of a 6 miler I said cold and wind be damned and headed over to Temple's Geasey Field just after 1.10pm to have a second crack at 4x1 mile repeats having gone
5.23.5 5.26.5 5.31.5 5.28.3 on Wednesday.
Mile warm up.....w/ the emphasis on warm taken care of it was off w/ the sweats,on w/ the shades....yes I remembered to put them in my backpack today which was prudent given the bright sunshine despite the sub zero temps and winds and time to have at it.....
#1 mile
1.16-1.24-1.25-1.18=5.23.7
A slightly more restrained opening 400m than Wednesdays 1.13 set me up nicely for a 5.23 opener
#2 mile
1.18-1.26-1.26-1.19=5.29.7
Yet again that slight mental lapse on the second and third laps helped bloat my time,need to work on that aspect of my mile repeats...
#3 mile
1.15-1.21-1.31-1.18=5.25.9
Well I was dialed in on the opening two laps,maybe I went into oxegyn debt on lap three but at 5.25 I was looking a shoe in for 4x sub 5.30s.......
#4 mile
1.21-1.25-1.28-1.17=5.31.6
Son of a bitch!!! I knew I was in an uphill fight when I opened in 1.21 and that strong head wind from the foot of the back straight to the top of the home straight was proving tougher and tougher to negotiate over the final laps.
I ended up w/ practically identical times compared to Wednesday:
5.23.5 5.26.5 5.31.5 5.28.3
5.23.7 5.29.7 5.25.9 5.31.6.
The plus minus came out even.
All in all I can't beat myself up too much.....although the head wind beginning at 200m and ending at 300m had done a pretty good job of that on the track I could walk away w/ the satisfaction of getting two repeats in,sometimes it's the moral victories that matter when you lose the battle but win the war.
In a week where I was altering my schedule on the fly to accomodate the weather I was forced to do back to back 4x1 mile repeats on Wednesday and Saturday.
Loathe as I am to do back to back same repeats I was more loathe to have to stand around for 40 mins in between repeats on my scheduled 4x400m/mile/4x400m/mile in sub zero temps{at 1.15pm it was probably in the low 20s w/ strong winds}so rather than blow off repeats like I did a few Saturdays ago in favour of a 6 miler I said cold and wind be damned and headed over to Temple's Geasey Field just after 1.10pm to have a second crack at 4x1 mile repeats having gone
5.23.5 5.26.5 5.31.5 5.28.3 on Wednesday.
Mile warm up.....w/ the emphasis on warm taken care of it was off w/ the sweats,on w/ the shades....yes I remembered to put them in my backpack today which was prudent given the bright sunshine despite the sub zero temps and winds and time to have at it.....
#1 mile
1.16-1.24-1.25-1.18=5.23.7
A slightly more restrained opening 400m than Wednesdays 1.13 set me up nicely for a 5.23 opener
#2 mile
1.18-1.26-1.26-1.19=5.29.7
Yet again that slight mental lapse on the second and third laps helped bloat my time,need to work on that aspect of my mile repeats...
#3 mile
1.15-1.21-1.31-1.18=5.25.9
Well I was dialed in on the opening two laps,maybe I went into oxegyn debt on lap three but at 5.25 I was looking a shoe in for 4x sub 5.30s.......
#4 mile
1.21-1.25-1.28-1.17=5.31.6
Son of a bitch!!! I knew I was in an uphill fight when I opened in 1.21 and that strong head wind from the foot of the back straight to the top of the home straight was proving tougher and tougher to negotiate over the final laps.
I ended up w/ practically identical times compared to Wednesday:
5.23.5 5.26.5 5.31.5 5.28.3
5.23.7 5.29.7 5.25.9 5.31.6.
The plus minus came out even.
All in all I can't beat myself up too much.....although the head wind beginning at 200m and ending at 300m had done a pretty good job of that on the track I could walk away w/ the satisfaction of getting two repeats in,sometimes it's the moral victories that matter when you lose the battle but win the war.
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