Having slowly rebuilt my mileage it was time for the ultimate challenge today the time honoured Sunday long run over 14 miles.
My last foray around the Art Museum Loop was April 5th 8 weeks ago,much like riding a bike it's not something one forgets so I didn't feel I had too much to worry about in that respect.
In keeping w/ the week we've just had it was another hot one,it was close to 80 degrees when I left just b4 11am so I'm sure it was up to the mid 80s by the time I finished some 2 hours later.
My legs felt they had recovered from the schlacking they took on Haverford's track Saturday lunch time and frankly at 9 min mile pace I didn't feel I had too much to worry about in that respect,I was glad I'd thrown in that 10 miler last Sunday as a bridge to todays 14 miler though.
I reached Falls Bridge in 62 mins plus just under 9 min mile pace and I always feel from a psychological stand point once I cross the Falls Bridge I'm not only physically half way home but mentally half way there.
My trusty Dri Fit sleeveless was anything but dry at this point and my mouth was Sahara Desert dry but I dare not stop at any of the water fountains in case my muscles tightened up on me,it's never fun to bonk on a run and have to walk home but even less when it's hot as Hades out there and walking means it's gonna take twice as long to get home to the Fruit Smoothie chilling in my fridge,note to self up your daily water intake to at least a litre of water a day from here on in,hydration is a key component of my overall fitness level.
As each mile of the final 7 clicked off I felt a sence of confidence,the longest mile is always from Boathouse Row to the Schuylkill footpath as it's over a mile long and is followed w/ a slight uphill ramp to South St bridge,I'm so used to bounding up that sucker on my tempo run it's a chance of pace on the almost twice as long long run but once that ramp is conquered it's more or less plan sailing,past "the old lady" Franklin Field,up Spruce St,over to Baltimore/Cedar Ave and home.
2.10.58,roughly 9.17 pace,I'll take it,there's some work to be done to return to the 1.58 realm I was at in April but I have another 8 weeks till the end of July to "devide and conquer" this bad boy,I'm just happy to be back at the tried and tested 5 day/40mpw level again.
For the record I logged 131 miles for May and 581 miles for the year sofar,I fell 22 miles short of 1,500 miles last season on current training I feel I'm well on pace to best that mark this year,here's to June.
Sunday, May 31, 2015
Saturday, May 30, 2015
The Road To Lyon Is Bathed In Sweat
Prior to my achilles injury in 09 I could routinely go to the track and summon up 4x1 mile repeats in sub 5 mins but old age and a few seasons of illness and injury mean those "highlight reels" of my glory years are a distant memory of what I could once do,that said I doggedly kept 4x1mile repeats in my rotation as a "bread and butter" repeat untill today.
As early as a year ago I began to notice a pattern on the mile repeats,good opening lap,a dip over the next two laps followed by a strong closing 400m,w/ the emphasis on 4 solid laps I elected to "tweak" said workout,how about 4x400m x 4?
The method to my madness is I have a specific number in my mind for my opening 300m and subsequent three 400s for my 1,500s in Jacksonville and Lyon,I'm not going to come out and say what those splits are here and now 8 and 11 weeks out from Nationals & Worlds but believe me when I say post Nationals and Worlds I'll go "full disclosure" anywho to aid and abet that it was out w/ the 4x1 mile and in w/ the 4x400x4.
I arrived at Harverford at 1pm it was already a warm one but like I said on Monday dealing w/ the heat is all part of the build up to Jacksonville & Lyon,to quote the time honoured Juma Ikanga quote"the will to win means nothing w/out the will to prepare"
Mile warm up taken care of it was out of the running shoes and into the racing flats.....plus given this was my debut of this repeat a little "out of the frying pan into the fire" maybe?
As an guideline I picked 70-75 as my target splits time would tell{no pun intended} how acurate or wishful thinking that was.
4x400m w/ 60 second recoveries and 5 mins between sets
#1 4x400m
70.85
72.92
71.56
71.91
After feeling my oates on the opener I settled into a nice rhythm.......could I stay there???
#2 4x400m
72.15
72.57
72.76
72.95
Get "Mr Consistancy" w a metronomic 72 second per 400m....the question was did I have 2 more sets in me?
#3 4x400m
76.08
74.93
74.76
74.68
Having laid on the track w/ my feet up on a steplechase barrier to try and drain the lactic acid out of my legs between sets 2 and 3 I began slowly but said "fuck no I ain't mailing it in!!!
#4 4x400m
77.34
74.33
75.20
72.16
Again a slow reaction coming off the line on the series opener but again a good reaction,loving the 72.16 finish like a two dollar hooker.........
All in all a good workout,a pesky 800m race on June 20th means it'll be June 27th b4 I tackle this bad boy again but hopefully that extra week is worth a second here and there,maybe lose those 75,76,77 splits?
To put some prespective on things even at 1.17 on the opening 400m of #4 I was still faster than my slowest 400m in a 4x1mile repeat going back to Jan 28th my slowest split was 1.27 on lap 2 of #3 and #4 ans even taking the opening 70.85 off the table those 72s were faster than my fastest 400m that day which happened to be the opening 400m of #1 in 73 seconds..........
One final spin collectivly my mile splits today were:
4.47.24
4.50.43
5.00.45
4.49.03
On Jan 28th I went
5.23.35
5.26.58
5.31.57
5.28.32
The gotee maybe getting grayer,I may even be getting longer in the tooth......but Goddamn it if you can't teach this old dog new tricks.......we march forward towards Jacksonville and Lyon......
As early as a year ago I began to notice a pattern on the mile repeats,good opening lap,a dip over the next two laps followed by a strong closing 400m,w/ the emphasis on 4 solid laps I elected to "tweak" said workout,how about 4x400m x 4?
The method to my madness is I have a specific number in my mind for my opening 300m and subsequent three 400s for my 1,500s in Jacksonville and Lyon,I'm not going to come out and say what those splits are here and now 8 and 11 weeks out from Nationals & Worlds but believe me when I say post Nationals and Worlds I'll go "full disclosure" anywho to aid and abet that it was out w/ the 4x1 mile and in w/ the 4x400x4.
I arrived at Harverford at 1pm it was already a warm one but like I said on Monday dealing w/ the heat is all part of the build up to Jacksonville & Lyon,to quote the time honoured Juma Ikanga quote"the will to win means nothing w/out the will to prepare"
Mile warm up taken care of it was out of the running shoes and into the racing flats.....plus given this was my debut of this repeat a little "out of the frying pan into the fire" maybe?
As an guideline I picked 70-75 as my target splits time would tell{no pun intended} how acurate or wishful thinking that was.
4x400m w/ 60 second recoveries and 5 mins between sets
#1 4x400m
70.85
72.92
71.56
71.91
After feeling my oates on the opener I settled into a nice rhythm.......could I stay there???
#2 4x400m
72.15
72.57
72.76
72.95
Get "Mr Consistancy" w a metronomic 72 second per 400m....the question was did I have 2 more sets in me?
#3 4x400m
76.08
74.93
74.76
74.68
Having laid on the track w/ my feet up on a steplechase barrier to try and drain the lactic acid out of my legs between sets 2 and 3 I began slowly but said "fuck no I ain't mailing it in!!!
#4 4x400m
77.34
74.33
75.20
72.16
Again a slow reaction coming off the line on the series opener but again a good reaction,loving the 72.16 finish like a two dollar hooker.........
All in all a good workout,a pesky 800m race on June 20th means it'll be June 27th b4 I tackle this bad boy again but hopefully that extra week is worth a second here and there,maybe lose those 75,76,77 splits?
To put some prespective on things even at 1.17 on the opening 400m of #4 I was still faster than my slowest 400m in a 4x1mile repeat going back to Jan 28th my slowest split was 1.27 on lap 2 of #3 and #4 ans even taking the opening 70.85 off the table those 72s were faster than my fastest 400m that day which happened to be the opening 400m of #1 in 73 seconds..........
One final spin collectivly my mile splits today were:
4.47.24
4.50.43
5.00.45
4.49.03
On Jan 28th I went
5.23.35
5.26.58
5.31.57
5.28.32
The gotee maybe getting grayer,I may even be getting longer in the tooth......but Goddamn it if you can't teach this old dog new tricks.......we march forward towards Jacksonville and Lyon......
Friday, May 29, 2015
Fool In The Rain Part Two
So much for Thursday being the hotter of the two day.....Wednesdays 88 degrees was follow by a lowly 82 degrees......not that I think it would have made a difference to the to the order I had planned to run my tempo and recovery run,granted a tempo run in 82 degrees comapared to the 88 I ran it in the day b4 may've made a difference to my overall time.....but the fact I had a 1.09.47 under my belt now in 88 degs meant I could ease off the gas on Thursday w/ my recovery run.
Another day I got a slightly later start at 4.45pm which would have ramifications towards the end of the run but such is the price I pay for having to adopt the role of Gatekeeper this week at work but come next pay day I'm due an extra 5 hours this pay period 4 x no lunch hour 4 x 15 mins for having to stay till 3.30pm.....w/ Nationals and Worlds coming up I need extra dosh like anyone else,Payroll can piss and moan about my extra hours,you want a two man job done by one person you''ll have foot the bill that comes w/ it.....
Given this was a recovery run the need to know my splits became secondary....that said "force of habit" meant I checked them anyway......I just didn't have to react to them on this run!
37 and change at the turnaround I wasn't concerning myself w/ my pace while I embrace the need to "drop the hammer" on both my repeats and tempo run it's nice to have an easy and recovery run in the mix to balance things out.
Just over a mile to go the heavens opened like they did on Wednesday.....to quote the always quotable Monty Python "still I was getting used to it by then" had I gotten out the door at my traditional 4.20/4.30pm time I could've avoided the shower on both days.......given the extra 5 hours I'm picking up next pay cheque I can spring for the industrial size Detergent and Fabric Softner b4 Sunday date w/ Laundry!!!!
1.17.39 and 20 miles for the week,repeats on Saturday and a return to the traditional Sunday long run over 14 miles to round out a return to 5 day/40mpw.......the clock is ticking towards Jacksonville and Lyon
Another day I got a slightly later start at 4.45pm which would have ramifications towards the end of the run but such is the price I pay for having to adopt the role of Gatekeeper this week at work but come next pay day I'm due an extra 5 hours this pay period 4 x no lunch hour 4 x 15 mins for having to stay till 3.30pm.....w/ Nationals and Worlds coming up I need extra dosh like anyone else,Payroll can piss and moan about my extra hours,you want a two man job done by one person you''ll have foot the bill that comes w/ it.....
Given this was a recovery run the need to know my splits became secondary....that said "force of habit" meant I checked them anyway......I just didn't have to react to them on this run!
37 and change at the turnaround I wasn't concerning myself w/ my pace while I embrace the need to "drop the hammer" on both my repeats and tempo run it's nice to have an easy and recovery run in the mix to balance things out.
Just over a mile to go the heavens opened like they did on Wednesday.....to quote the always quotable Monty Python "still I was getting used to it by then" had I gotten out the door at my traditional 4.20/4.30pm time I could've avoided the shower on both days.......given the extra 5 hours I'm picking up next pay cheque I can spring for the industrial size Detergent and Fabric Softner b4 Sunday date w/ Laundry!!!!
1.17.39 and 20 miles for the week,repeats on Saturday and a return to the traditional Sunday long run over 14 miles to round out a return to 5 day/40mpw.......the clock is ticking towards Jacksonville and Lyon
Thursday, May 28, 2015
More Eye Of The Tiger Than Easy Tiger
Off the back of a well earnt rest day it was "back at it" yesterday w/ the always "fun" 8 mile tempo run,factor in the fact it was going to be 88 degrees the fun factor wasn't the only thing going through the roof!!
Getting a slightly later start than normal{closer to 5pm} would ultimately cost me as I got caught in the heavy rain that swept through the area towards the end of my run.....I wouldn't mind but I just did laundry the day b4 and now my running gear has that really Rain Fresh feel to it!!!!
From the getgo or in my case Geico........ I went after the pace like a runner posssessed.....aren't we all a little possesed to begin w/ anyway???
7.32 at the mile split b4 16.59 at 2 miles and 27.59 at 3 miles b4 making the turn in 34.27.
A few weeks back I went out all guns blazing over the opening 4 miles only to die a little on the inbound leg,w/ each week I feel myself getting stronger and faster,hopefully this will be reflected in my races,the next of which is now just three weeks off.
Although trusty Peco Tower was showing 88 degrees it didn't feel that bad,there was a breeze coming off the Schuylkill thankfully but w/ the skies darkening the 50% of rain according to NBC 10'S Weather page looked to becoming 100%.....I proved last Thursday on my tempo run I'm no slouch when it comes to running in the rain and sure as God made little green apples as I pulled away from the lights at South St bridge the heavens opened.....w/ a vengence.
It was hard to see through the rain on my shades what my exact 7 mile split was I saw 1.02 but the seconds being smaller were harder to record,I was going to be in and around 1.09 that's for sure,Thursday I recorded 1.09.10,what did today have in store?????
1.09.47.......37 seconds slower.....however at 88 degrees it was 37 degrees hotter than last Thursday so I guess we'll call it an honourable tie,it's expected to be 90 degress today....but it's an easy/recovery 8 miler on tap so I don't mind so much
Getting a slightly later start than normal{closer to 5pm} would ultimately cost me as I got caught in the heavy rain that swept through the area towards the end of my run.....I wouldn't mind but I just did laundry the day b4 and now my running gear has that really Rain Fresh feel to it!!!!
From the getgo or in my case Geico........ I went after the pace like a runner posssessed.....aren't we all a little possesed to begin w/ anyway???
7.32 at the mile split b4 16.59 at 2 miles and 27.59 at 3 miles b4 making the turn in 34.27.
A few weeks back I went out all guns blazing over the opening 4 miles only to die a little on the inbound leg,w/ each week I feel myself getting stronger and faster,hopefully this will be reflected in my races,the next of which is now just three weeks off.
Although trusty Peco Tower was showing 88 degrees it didn't feel that bad,there was a breeze coming off the Schuylkill thankfully but w/ the skies darkening the 50% of rain according to NBC 10'S Weather page looked to becoming 100%.....I proved last Thursday on my tempo run I'm no slouch when it comes to running in the rain and sure as God made little green apples as I pulled away from the lights at South St bridge the heavens opened.....w/ a vengence.
It was hard to see through the rain on my shades what my exact 7 mile split was I saw 1.02 but the seconds being smaller were harder to record,I was going to be in and around 1.09 that's for sure,Thursday I recorded 1.09.10,what did today have in store?????
1.09.47.......37 seconds slower.....however at 88 degrees it was 37 degrees hotter than last Thursday so I guess we'll call it an honourable tie,it's expected to be 90 degress today....but it's an easy/recovery 8 miler on tap so I don't mind so much
Monday, May 25, 2015
A Second Here,A Second There Makes All The Difference In The End
I feel it's common knowledge "the jet set life is not for me",once again a holiday weekend is upon us and yours truly is neither down the shore nor up the mountains,prefering to stay closer to home to "take care of business",having conducted repeats on Saturday and a easy 10 miler on Sunday it was back to the friendly confinds of Haverford this lunch time for 8x200m repeats.
Arriving around 12.25pm I was fortunate enough to find a smattering of other runners/walkers on the track,most of whom didn't hinder my brief time in lane one as I knocked out 8x200m repeats w/ a 45 second recovery......and this is why Haverford has become my "go to" track,next week when a mid week repeat session is on tap I may have to "slum it" and hit Temple's Geasey Field but frankly I'll worry about that next week.....
Conditions were warm obviously at lunch time....but given Nationals are in Jacksonville and in all liklihood both the 800m and 1,500m will be contested mid morning/lunch time plus whos to say what time the 1,500m heats and finals in Lyon at Worlds will be contested it felt prudent to be the stereotypical "Mad Dog & Englishman Out In The Midday Sun".....
6 lap warm up concluded it was into the flats and into ''Usain Bolt mode",last time out over 8x200m repeats on March 28th I went:
31.49
33.00
33.35
33.79
35.68
33.23
35.99
33.82
What could I do today?
32.47
32.49
33.68
32.97
34.11
33.54
33.41
32.12
W/ the noteable exception of #5 which "ballooned" upto 34.11 I was dead chuffed at the repeat,I think the wind coming off the top turn and into the home straight caught me off guard,I made sure it didn't hinder #7 but unlike March 28th no 35 secs on the repeat......
A job well done if I say so myself,given I have 6 short repeats on tap it will be another 6 weeks b4 I'm able to revisit this one as it's #3 on the 6 week rotation so July 7th b4 we renew hostilities but I'm looking forward to it......as much as one can relish any lung bustin' repeat!!!!!!
Arriving around 12.25pm I was fortunate enough to find a smattering of other runners/walkers on the track,most of whom didn't hinder my brief time in lane one as I knocked out 8x200m repeats w/ a 45 second recovery......and this is why Haverford has become my "go to" track,next week when a mid week repeat session is on tap I may have to "slum it" and hit Temple's Geasey Field but frankly I'll worry about that next week.....
Conditions were warm obviously at lunch time....but given Nationals are in Jacksonville and in all liklihood both the 800m and 1,500m will be contested mid morning/lunch time plus whos to say what time the 1,500m heats and finals in Lyon at Worlds will be contested it felt prudent to be the stereotypical "Mad Dog & Englishman Out In The Midday Sun".....
6 lap warm up concluded it was into the flats and into ''Usain Bolt mode",last time out over 8x200m repeats on March 28th I went:
31.49
33.00
33.35
33.79
35.68
33.23
35.99
33.82
What could I do today?
32.47
32.49
33.68
32.97
34.11
33.54
33.41
32.12
W/ the noteable exception of #5 which "ballooned" upto 34.11 I was dead chuffed at the repeat,I think the wind coming off the top turn and into the home straight caught me off guard,I made sure it didn't hinder #7 but unlike March 28th no 35 secs on the repeat......
A job well done if I say so myself,given I have 6 short repeats on tap it will be another 6 weeks b4 I'm able to revisit this one as it's #3 on the 6 week rotation so July 7th b4 we renew hostilities but I'm looking forward to it......as much as one can relish any lung bustin' repeat!!!!!!
Sunday, May 24, 2015
Sunday Afternoon Delight
Ok,starter for ten....NOT that kind of "afternoon delight"......NOT that I condone such behaviour.......the chance would be a fine thing but this is a running blog not a "shaggin' blog"........that sort of activity is reserved for my dairy........get your minds out of the gutters people,I know it's a holiday weekend but c'mon now!!!!!!.
After a few weeks of workouts interuptus due to first the sciatica and then getting sick I fell off pace of my weekly 5 day/40mile a week schedule,last weeks races meant lower milage hence the 5 day/30 mpw but this week w/ my two repeats taken care of I had the chance of a 5 day/35 mile week providing I took care of a 10 miler on Sunday......
The only issue was the final day of the EPL season but w/ all kick offs at 10am the afternoon was wide open for an easy 10 miler following the two hour "Goal Zone" so roughly around 2.30pm yours truly was taking care of business out and back along the Schuylkill Banks and Kelly Drive to just b4 St Joe's Boathouse.
It's been a while since I've logged a 10 miler but it will be good practice for next Sunday when fingers crossed I aim to log a Sunday long run over 14 miles to round out a 5 day/40mile week,effectivly putting back where I should be in training.
Time was never the issue here so I was kind of hit and miss w/ checking my splits,I figured on 9 min mile pace and 45 mins at halfway,I saw 45 and change which was good enough,w/ repeats on tap tomorrow{some holiday weekend repeats,10 miler,repeats but this is a small price to pay in May to reap my rewards in July at Nationals and August at Worlds!}I didn't need to be cranking the pace a la a tempo run......there'll be time for that on Wednesday.
1.32.42 good enough,back to Haverford tomorrow for repeats and the start of another weeks training,it's a simple life but the rewards are great when it all pays off......
After a few weeks of workouts interuptus due to first the sciatica and then getting sick I fell off pace of my weekly 5 day/40mile a week schedule,last weeks races meant lower milage hence the 5 day/30 mpw but this week w/ my two repeats taken care of I had the chance of a 5 day/35 mile week providing I took care of a 10 miler on Sunday......
The only issue was the final day of the EPL season but w/ all kick offs at 10am the afternoon was wide open for an easy 10 miler following the two hour "Goal Zone" so roughly around 2.30pm yours truly was taking care of business out and back along the Schuylkill Banks and Kelly Drive to just b4 St Joe's Boathouse.
It's been a while since I've logged a 10 miler but it will be good practice for next Sunday when fingers crossed I aim to log a Sunday long run over 14 miles to round out a 5 day/40mile week,effectivly putting back where I should be in training.
Time was never the issue here so I was kind of hit and miss w/ checking my splits,I figured on 9 min mile pace and 45 mins at halfway,I saw 45 and change which was good enough,w/ repeats on tap tomorrow{some holiday weekend repeats,10 miler,repeats but this is a small price to pay in May to reap my rewards in July at Nationals and August at Worlds!}I didn't need to be cranking the pace a la a tempo run......there'll be time for that on Wednesday.
1.32.42 good enough,back to Haverford tomorrow for repeats and the start of another weeks training,it's a simple life but the rewards are great when it all pays off......
Saturday, May 23, 2015
Who Says You Can't Go Home Again?
In keeping w/ the "week of best laid plans" turning to shite today saw the latest installment,the plan was to hit Temple's Geasey Field for 3x3x200m repeats,my biggest concern going in was having to work around the Special Olympics group who use the track Saturday mornings.......
This would prove to be the least of my worries when I arrived at Geasey Field around 1.15pm,no sign of the Special Olympians......however Temple's Rugby team appeared to be on the infield ......while technically this didn't effect the track the fact a campus security bod was sat inside the gate told me he wasn't there as a Rugger fan but rather to ward off track types like yours truly........#ohforfuckssake
I had options,go further afield to find a track I could use or do my 10 mile easy run today and then return to Temple both tomorrow and Monday........frankly not an option so since weekend travel on regional rail is free to weekly transpass buyers like moi I said feck it I'm off to the Main Line where I'm spoilt for choice,Villanova,Haverford,Lower Merion and at a pinch St Joes......
I llike Haverford's track,truth be told I haven't worked out there since 09......long overdue I'd say so w that I was back into Center City and on the Paoli train to Haverford by 2.25pm.
One of the major pluses of Haverford over Temple even though both tracks are on their respective college campus is Haverford is more of a suburban college,don't get it twisted I like Temple's Geasey Field but how often have I had to avoid some oik on his or her bike riding around the track period let alone the "holiest of holiies in lane #1......where's the feckin' campus security then I ask?.......since I,m on a roll here allow me to indulge myself a little Derek & Clive''fuckin' nowhere that's where"!!!!!!!!!
Mile warm up taken care of it was have at it time,even the recreational runners at Haverford are runner savvy,runner friendly and allow those of us w/ a mission/passion/purpose to take our place in lane one while they occupy the outer lanes.....shit even the walkers do the same.....and not a bike in sight.........do you get the feeling Haverford is about to become my go to track on the weekends??????????
W/ no reference point to the 3x3x200m repeats as this was a "Maiden Voyage" l simply laid down a 33 and under guideline............
#1 3x300m
30.79
31.36
33.08
I'd like that 33.08 back but frankly if that was as slow as it got today........
#2 3x200m
31.93
32.51
32.66
W/ such short repeats I knew the need to nail each one,no holding back,so far so good.....
#3 3x200m
31.68
31.81
32.37
Pretty satisfying opening series if I say so myself.
The trick of course will be to do even better when I next revist this repeat,I have 6 short repeats I want to use so w/ 11 more weeks till Lyon I should be able to get two sets of each in between now and then.....I suspect most if not all will be here at Haverford.....it is afterall only a few miles down Lancaster Avenue from my beloved Villanova........I rest my case m'lud!!!!!
This would prove to be the least of my worries when I arrived at Geasey Field around 1.15pm,no sign of the Special Olympians......however Temple's Rugby team appeared to be on the infield ......while technically this didn't effect the track the fact a campus security bod was sat inside the gate told me he wasn't there as a Rugger fan but rather to ward off track types like yours truly........#ohforfuckssake
I had options,go further afield to find a track I could use or do my 10 mile easy run today and then return to Temple both tomorrow and Monday........frankly not an option so since weekend travel on regional rail is free to weekly transpass buyers like moi I said feck it I'm off to the Main Line where I'm spoilt for choice,Villanova,Haverford,Lower Merion and at a pinch St Joes......
I llike Haverford's track,truth be told I haven't worked out there since 09......long overdue I'd say so w that I was back into Center City and on the Paoli train to Haverford by 2.25pm.
One of the major pluses of Haverford over Temple even though both tracks are on their respective college campus is Haverford is more of a suburban college,don't get it twisted I like Temple's Geasey Field but how often have I had to avoid some oik on his or her bike riding around the track period let alone the "holiest of holiies in lane #1......where's the feckin' campus security then I ask?.......since I,m on a roll here allow me to indulge myself a little Derek & Clive''fuckin' nowhere that's where"!!!!!!!!!
Mile warm up taken care of it was have at it time,even the recreational runners at Haverford are runner savvy,runner friendly and allow those of us w/ a mission/passion/purpose to take our place in lane one while they occupy the outer lanes.....shit even the walkers do the same.....and not a bike in sight.........do you get the feeling Haverford is about to become my go to track on the weekends??????????
W/ no reference point to the 3x3x200m repeats as this was a "Maiden Voyage" l simply laid down a 33 and under guideline............
#1 3x300m
30.79
31.36
33.08
I'd like that 33.08 back but frankly if that was as slow as it got today........
#2 3x200m
31.93
32.51
32.66
W/ such short repeats I knew the need to nail each one,no holding back,so far so good.....
#3 3x200m
31.68
31.81
32.37
Pretty satisfying opening series if I say so myself.
The trick of course will be to do even better when I next revist this repeat,I have 6 short repeats I want to use so w/ 11 more weeks till Lyon I should be able to get two sets of each in between now and then.....I suspect most if not all will be here at Haverford.....it is afterall only a few miles down Lancaster Avenue from my beloved Villanova........I rest my case m'lud!!!!!
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