ceaselesstoil

Chill out

2006-01-17T09:43:00.000-08:00

Tuesday, Jan. 17 -- 6m, last 4 a little under 8:00. Cold, feel sluggish. 8 x 200, the middle 4 finishing up on toes. 7m - 5/8 (7 min. pace) - 1/4 (6 min. pace) - 1/8 (5 min. pace)

Monday, Jan. 17 -- 5-1/4, cold (about 20 degrees). 6 x 200, getting up on toes a bit.
6m - 3/8 (7 min. pace) - 1/4 (6 min.) - 1/8 (5 min.)

Many 660s

2006-01-13T15:28:00.000-08:00

Lower loop, 9 x 660: (2:50, :47, :53, :37, :47, :45, :41, :39, :39), jog 1/4 between; 7 x 160 striders. Pretty erratic, maybe due to hills/odd measures on the 220 markers. Three of these were only a little off 7 min. pace, so things are starting to come around. Took a long time to loosen up, though.
Am looking for some tune up short races before March. A 10-mile next week seems a bit long, right now, and the oddball half marathon they put in the next weekend looks pretty dubious, considering the weather you might get. Can't remember a Jan. half before. I may opt for the Super Bowl Sunday 4 mile, although it will be a mob scene.

South loop

2006-01-11T09:47:00.000-08:00

The park's south loop is marked for intervals every 220 yards, up to almost 1-3/4 miles (the loops is 1.72m long). I do 1/2 mile repeats here as sort of a default tempo workout. There are a few uphills to keep the intensity high. The markings get repainted every couple of years or so, though knowing where they are helps. I've inquired about how they got there, and the speculation is that it is some school team that surreptitiously keeps them up. They're fairly accurate, give or take a few yards, as best I can tell.
Anyway: Warmup, 1-1/4; 7 x 1/2m (3:52, 3:45, 3:41, 3:39, 3:43, 3:40, 3:32), jog 1/4 between. Striders 6 x 200, felt pretty good getting up on toes.
Total: 7m- 3/4 (7 min. pace) - 1/2 (6 min. pace) -0-0
It is still in the 40s ... can't remember a solid week in January when you could run in shorts.

2006-01-09T19:52:00.000-08:00

Summing up the week Jan. 2-8: Trying to get back up to speed with more work at approx. 7-min. pace, while keeping mileage relatively up. Two conflicting goals, but all part of this year's quest (more on that later):

Mon., J an. 2: 6m, w/3 x 1 (8:02, 7:53, 7:34); 1m w/tempo -- 7m (total) - 3/4 (7 min. pace) -0-0-0

Tue., Jan. 3: 4m, 4 x 200 meters tempo; PM: 2.5m -- 6.5m -1/2-0-0-0

Wed., Jan. 4: 6.25m, 6 x 200 tempo -- 7-3/4-0-0-0
(in Central Park; saw jogger on telephone again!)

Thur., Jan. 5: 4m w 6 x 400 (1:57 [yeesh!], 1:52, 1:47, 1:49, 1:48, 1:41), jog 400 int.; 1/2M in tempo. I cannot believe I now run this so slow. Temp is in the 30s, wearing long pants. Those are good excuses. PM: 2.5 -- 7m -3/4-0-0-0

Fri., Jan. 6: 6m, w/3 x 1 (8:02, 7:45, 7:26), jog 1/2 between; 3/4 in tempo, 1/4 in. Run these miles around the Central Park Res. Nice and flat, but the surface can be soft and somewhat bumpy. These always seem slower than they should be. But a bit better than Monday.
Total -- 7m -3/4-0-0-0

Sat., Jan. 7: 8m, 4 x 200 temp -- 8.5m -1/2-0-0-0

Sun., Jan. 8: 1.25 wmup, 7 x 1/2: (3:49 [egad!], 3:40, 3:42, 3:40, 3:45, 3:42, 3:38), jog 1/4 between. 6 x 200 tempo. -- 7m -3/4-0-0-0.

For the week: 50m (total)- 4m -3/4 (7 min. pace) -0-0-0; 500 pushups, 500 situps, 6 weight sets.

Was successful in bringing the achilles back up to speed a bit, though none of the intervals really got any better than about 7:20 pace, which I hope to be going below in a few months for shorter races. The achilles still tugs a bit, but is not as sore now. I have to be diligent about stretching it, and soon strengthening it, however.