Spikes on cinders
May 31st, Wednesday
Today I decided that it was time to find out if I can run 6 minute pace for a mile. Now I’ve never run a 6:00 mile or even close to it. It would be great if I could run 6:30 at the Nationals which would translate to a 1500M below 6:10. So the plan was to run some 200m intervals at 45 seconds per each 200m. I began with my complete warm-up which is a mile and half with 6 pickups ranging from 50 to 100 strides. After that I put on my spikes and set out to run 3 X 200m. The times were :50, :48 & :46. I think the effort level was comfortable and commensurate with what might be appropriate for an 800m run. I stopped after 3 just to be careful. Hopefully my calves will respond better to this workout then they did to the first time with spikes last week. I am convinced that I need one more track workout before my race next Friday. Rich Refi and I discussed a few approaches tonight, and I believe we have come up with a solid plan for the next 9 days. Maintain fitness and don’t get hurt! I am starting to get pretty excited about racing in Birmingham.
Stats –
I-Mad = 0
I-Mid = 1.5
a.m.HR =54BPM
Weight = #147.8 after workout! ??
Sleep= 8.5 hours
Workout = 2.5 miles with 6 strides + 3 × 200m @ :50, :48, :46.
Water work
May 30th, Tuesday
Looking to keep my legs and feet fresh and safe, I designed today as a recovery day. Although I have been avoiding any fast work, I have continued to add miles to my workouts. So my legs are, predictably, a bit sore. Today was spent in the pool for 35 minutes. Brief swim, 30 minutes of running with some surges and 5 more swim. Followed up with 20 in the hot whirlpool. Feeling on course. And stable stats.
4 on Jackson roads
May 29th, Memorial Monday
4 miles in 49:00. Nice easy run on a pretty afternoon in Jackson. Returned to the first out and back route I did almost 5 years ago when we moved to Jackson. Good recovery!
Stats – Stable
Stalking the Monsta
May 28th, Sunday
https://goo.gl/images/YRaXUs
On a beautiful Memorial Day Weekend Sunday I setout to the cinder track to start the final push to the Nationals. The last week has been filled with distractions and uncertainties. After a quality workout 7 days ago I had sore legs, spent a few days on necessary house work, developed muscle soreness throughout my entire body, made week efforts to push my sorry body, then spent two days on my feet working at the sectionals in Hillsborough. The goal for today was to attempt to reach inside and find whatever remnants remain of that Monsta that I have been trying to build over the last few months. I am happy to say that after about 30 minutes of walking jogging and stretching that old feeling began to return. In the end I covered five miles managing to insert two 10 minute miles in the middle. I finished feeling confident that I could have done more but resisted out of caution.
Stats –
I-Mad = 0
I-Mid = 1.5
a.m.HR = 52BPM
WEIGHT= #150
Sleep = 9 hours
Workout = 5 miles with 2 x 10:00 miles
Keep on Keeping on……
May 22 & 23
Monday – In AC to prepare condo for summer rental. A chilly and wet work day, no workout .
Tuesday – During a brief break in the crappy weather today, I took a break from condo staging to attempt a boardwalk run. Now, maybe it was because I was working all day, ( I don’t do much actual work these days.) or maybe my body is still feeling the effects of my progressive miles workout on Saturday, but my legs felt like lead today. I walked, stretched, jogged, tried a few weak pickups and finally ran about an 11:00 mile, all in 70 minutes. None of it was pretty or pleasant. It was one of those days where you feel like you have to force yourself to do something because there’s some guy in Kentucky or Wyoming who is working out today and is going to kick your ass in three weeks. I actually took a hot bath today after my run which is something I don’t know if I have ever done before. So tomorrow I will continue my quest to stay fit and avoid injury for the next 3 weeks.
Stats –
I-Mad = 0 ?
I-Mid = 2 ?
Sleep = 8 hours
Weight = #153
a.m.HR – ? Missed it.
Workout = 70 rough minutes on boardwalk
Yikes-Spikes!
Sunday, May 21st
“Don’t forget your spikes, O’Rourke.” Coach Bob Short
Today was the first day I wore my spikes. It was a recovery day. So I ran 3 miles total at 12:00 pace. At the two and a half mile mark I stopped, put on my spikes and ran 4 x 100m strides on the grass. During those strides I became totally focused on the fact that my 1500m race is exactly 3 weeks away. Spikes have that effect on me. Wearing spikes is the only time I run without socks. It brings back that wonderful, heart-pounding sensation of floating on air as the fabric gently hugs my feet. Throughout my high school and college running career that always meant Race Day! Treasured memories…..one of the joys of my current, +70 running experience.
Stable stats.
4 Progressive Miles
May 20th, Saturday
On the 800-meter cinder track today I ran 4.5 total miles. Prepared with heat and layers including my fill leg running tights. Warm-up first mile fully dressed in 11:40, including progressive pickups . Second mile was in 10:24. Third mile was 9:43. Final mile was in 8:30. During the final 2 miles I added 8 x 100 stride pickups. Don’t know if anybody was watching as I dropped pieces of clothing each lap. ( 800-meter cool down) I am training without injury or pain right now and the result has been consistent, strong work days. With only three weeks to Nationals I am feeling as fit as I have in quite a while.
It just occurred to me that I better start doing some short runs with my spikes if I plan to race with them in Birmingham. I haven’t had them on in almost two years.
Stats = Steady & good
Boardwalk workout
May 18th, Thursday
On a breezy and cool boardwalk in Atlantic City today , I covered about 4 miles with no real plan. I did complete my six stride warm-up plan after about a mile. Then I stretched and ran a 8:16 mile pretty comfortably. A 800m cool down followed. The whole effort took about an hour.
Stats = Stable
Track work in Hillsborough
May 16th, Tuesday
Felt very good today on the track at Hillsborough High School during the Somerset County championship meet today. It was about 80* as the sun set. I ran 2.5 miles with my new warm-up of 6 pickups, and followed that with a series of quick 100m to 150m strides on the rubberized track. My legs were surprisingly quite springy after the workout yesterday. Tomorrow will tell a tale.
Stats – Stable