But sleep, though sweet, is only sleep, and waking,
I waked to sleep no more, at once o’ertaking
The vanguard of my age, with all arrears
Of duty on my back. Nor child, nor man,
Nor youth, nor sage, I find my head is grey,
For I have lost the race I never ran:
A rathe December blights my lagging May;
And still I am a child, tho’ I be old,
Time is my debtor for my years untold.
Tonight I watched three college runners break the 4:00 mark in an exciting mile at Monmouth University. My own mile effort was not as impressive. (7:13)
My goal was to run close to 6:30 for that mile. I’m not sure if I am really in that condition right now. But I thought it was possible. I was in the heat with 24 people all of whom had seed times in the 6 minute to 7 Minute range. I was the seventh seed in the race. My plan was to run under 3:15 for the first half and hope that I had some juice left to make a run at that 6:30 Mark in the second half. At the start of the race I was pretty stunned and taken back by the quick pace at which everyone began. I had assumed I could run with the top 7 or eight runners, but I was mired in the back of the pack. I was confused. Was I running so slowly that 20 people out of 24 were beating me? As it turned out, at the 400m and 800m marks I was right on schedule with 1:34 & 3:14. But after that it felt like I actually stopped trying. I don’t know if it was because I was just getting tired and had nothing left, or did I approached the Black Box and just back off? So, I went on cruise control and ended up running 4:00 for the second half. I was most disheartened by my lack of toughness in that effort. Then I watched those elegant college guys banging in that Monmouth Mile and had to be contented with the realization that I am now 76 years old and can still run 7:13.
A fortunate guy who still has to work on toughness! :-):-)
“The thinking must be done first, before the training begins.” Peter Coe (That’s Seb’s Dad.)
Quick post – Still 86* at 8p.m. What!? Today I was looking for a final chance to run a workout before I race the Monmouth mile on Thursday night. I waited all day for the temperature to cool down, but when I got to the track at 7 pm it was still 88°. As I warmed up I went through a litany of possible workouts that I can do in such conditions. I settled on 400m repeats in the shaded part of the track. The original goal was to do four under 2 :00 with equal rest. As I went along I was feeling pretty good: so I decided to up it to six. I continued to feel strong: so I made the call and decided to go for eight.
400m x 8. – 2:04, 1:58, 1:56, 1:53, 1: 51, 1:47, 1:54, 1:45 with equal recovery + a little
Sunday- just a late evening visit to the clubhouse during the biggest heat wave in New Jersey history to do 20 minutes of weights and 20 minutes of swimming and running in the pool
Monday- A good session at the clubhouse of 15 minutes on the elliptical and 40 minutes on the treadmill doing alternate 2:00 intervals at 10:00 pace and 15:00 pace. Probably my longest treadmill run, much better than anticipated.
Tuesday – 3.5 MMF miles on the road with 14 solid SS of :30 to 1:47 @ better than 8:00, 7:00 and even under 6:30 pace occasionally. My body felt good and got better as the run continued. Last SS was the longest sustained and up hill.
Wednesday – Took a chance at 8 days from the Monmouth Mile to do some longer speed segments at faster than target 6:30 mile pace. Started with a 400m at 1:40, a little slower than hoped. Probably not warmed up enough.Next 400m was @ 1:31.. on target! But had an unusually hard time recovering. This led me to believe that I could not possibly run a mile at that pace, a little discouraged. I almost called off the rest of the workout, but took a little time and decided to continue with the goal of running some quick 200m instead. So, I ran 5 more 200m ranging from :48 to a final at :45. I seemed to be much more relaxed and composed in those 200m while maintaining a respectable speed. I can’t predict if this will transfer to a mile, but I’m glad I got in some speed work a week before the race. Also running on a rubber track, in spikes, at 6 p.m. with supporters should give me an edge.
So, I cruise on, happy to have no injuries and maintain stable stats throughout.
This morning I was at the cinder Track by 6:30. That’s the earliest I’ve gotten there so far. It was a overcast morning and quite unit with the temperature probably in the high seventies already. It was not unbearable running conditions but it was someone tough getting oxygen. I managed to get in a pretty good workout under the conditions.
A total of 5 miles in motion.
Half mile walking and stretching-
4 miles of MMF with 24 x SS of 30, 45, 60 and 120 seconds done randomly with equal walk. 45 minutes
Half mile jogging walking and stretching to cool down
Continuing the a.m. plan, I arrived at the cinder track at 6:45 am. The temperature was surprisingly in the mid-60s. After a 2 lap warm up with sweatshirt and sweatpants on , I began a work out of 800 meter repeats. I ran a total of 5 with a 2/3 minute walk between each. I started out with a goal of running a 10 minute pace. I ran each repeat faster than the last in the following sequence; 5:00, 4:32, 4:22, 4:10, 4:24. The sun was starting to get hot as I approached number six. So, I dropped it to a 400m effort which wound up being 2:01. It was a quite demanding workout yet also quite encouraging. I am growing more comfortable and happy with my early morning workout decision. This is especially important because the next 10 days are scheduled to be in the 90-degree range.
” You can’t talk yourself into shape. Either you can do it or you can’t.” Frank Shorter
I decided on Thursday that this summer’s heat is so intense that it doesn’t cool off in the early evening like it should. So, trying to run at 7 or 7:30p.m. is still running in tremendous heat and humidity making it almost impossible to do a strong workout. So, I committed to rising early before the sun gets hot for the remainder of the summer to get some positive work without melting like the Wicked Witch of the West
Friday morning I woke up at 6 a.m. and got to the cinder track by 7. I completed 5 miles of My Modified Fartlek (MMF) in 62:00 with speed segments (SS) every one of the 10 laps totaling at least 25. Most of the SS were 30, 45, or 60 seconds with equal walk. As I went along I extended to 2 minutes, and on the final three laps I extended the SS beyond 5 minutes. I was pretty shocked that I could do that. I felt like it was a good day’s work .The sun still rose too fast, and I was a wet washcloth by the time I finished. I will have to start even earlier!
Saturday – When Rich Refi told me his girls were going to be having a practice on Saturday morning at Holmdel Park, I figured it would be a perfect time to stop over and say hello to Rich and the girls. Plus it is one of Arlene’s favorite spots. We got to the park about 8:45. I never saw Rich or the girls anywhere but Arl and I had a lovely day in the park and I got a hill workout on the shaded, paved path that parallels the start of the cross country course. I ran the 300 plus meters hill six times increasing speed each repeat with a quick walk down.. It was an unusual workout for me, and I am anxious and curious to see how my feet and legs respond to it. Tomorrow seems like a good day for a bike ride or a pool session or both.
After a few days off, this was a 90* day to opt for the indoor exercise room and the pool. Got a good amount done. A few minutes on the bike, a few on the eliptical, than 30 minutes on the treadmill running negative miles; 10 minutes at 15:00, 10 minutes at 12:00, 10 minutes at 10:00. Dripping wet. Then to the pool for 15 minutes swimming and 10 minutes running. Then a 15 minute whirlpool. Not too bad!
Wednesday, 3rd – 3.84 miles on cinders in 45:00 with 20x 30 second SS with 30 second walk. Felt hard, hot and good.
Thursday, 4th – Rest
Friday, 5th – My legs felt good tonight after a day off. So, I decided to try some 400m at 8:00 pace in anticipation of running a good 5K in 7 weeks. The temperature was still near 80° under a cloud cover sky at 7:30 p.m. with a humidity of a 100%. Doesn’t 100% humidity mean that you are in the water? Anyway, it felt like I was raining with the amount of water coming off my body. Somehow I managed to run 4 miles with 8 x 400m in the middle, all under 2:00 per with a 2:00 walk recovery. Once again it felt hot, hard and good. Getting 8 done was way beyond my expectations. My original goal was to try for 4. But I kept upping that as the workout went on, and I was feeling no aerobic or muscle distress.
Thursday – Spent about 40 minutes in the pool swimming and running. My legs were surprisingly sore from the slow 5k on Tuesday. The water was the perfect medium, including a 15 minute hot whirlpool.
Friday – Tonight I spent an hour in motion on the cinders that covered 4.56 miles. After a one mile jog, I ran and walked alternately for 30 seconds. My plan is to run frequent 1 hour efforts using the MMF (My Modified Fartlek) plan with the goal of steadily increasing the distance covered in the hour. Tonight was 4.56 miles with heavy, sore legs in 80+ degrees. Is a goal of 6 miles by mid August too optimistic? That is only 10 minute pace. I am pretty sure this plan well require some early morning run as the summer heats up
Still mourn and miss you, Jason, your gentle manner and unparalleled explosiveness. 
One brick at a time………
Love my cinder track!