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RelevanceDateTypeDistanceComments
Comparison Run2/22/2005workout82up. 2k-1600-1200-800-800. 2dwon.
90 seconds rest.

2000 - 6:23.4 (38.5,37.9,38.6,38.3,38.1,38.1,38.7,38.8,39.2,37.3)

1600 - 5:02.9 (38.0,38.9,37.1,38.2,37.9,37.8,37.5,37.5)

1200 - 3:42.7 (37.1,37.7,37.1,36.9,37.3,36.8)

800 - 2:28.9 (36.8,38.2,36.9,37.0)

800 - 2:27.0 (36.8,37.2,37.0,36.0)

the 2k felt sluggish. tried to push the rest of the workout. ran hard but still in control. ran the last 800 of the 1200 with marc.
63.0144/23/2004workout72up. 800-1200-1600-1200-800. 2 down.
90 seconds recovery. at cmu.

800 - 2:27.9 (74.5, 73.4)
1200 - 3:42.3 (72.8, 74.4, 75.1)
1600 - 5:02.1 (74.6, 76.8, 75.7, 74.9)
1200 - 3:40.4 (73.4, 74.1, 72.9)
800 - 2:24.0 (71.8, 72.2)

fairly certain that the last time i did this workout was 2002 uaa's in atlanta. really tight for this workout. probably from the flight.
59.92910/4/2001workout10calling this 10, it was really 9.5 but I have a 1/2 mile extra somewhere this week.

2.5 up.
800, 2000, 400, 800, 1600, 400, 800, 400. 60 seconds recovery for all except 2000 which was followed by 90 seconds rest.
2.5 down.

With anthony in milburn. felt a little flat for this workout, don't know why, but need to fix that. nick directed the workout, giving splits to hit and telling us which parts of the intervals to run hard. in fact, i had no idea what distance i was running until i was about to start the interval. the last lap of the 2000, 1600, and last 800, were run hard.

splits: 800-2:31, 2k-6:18 (5:11, 65), 400-75, 800-2:28, 1600-4:58(3:48, 70), 400-71, 800-2:24(74, 69), 400-68.
59.1412/4/2003workout82up. 2000-1600-1200-800-800. 2down.

2000 - 6:21.4
(37.3,37.7,38.3,37.8,38.3,38.3,38.9,38.5,39.1,37.2)
1600 - 5:02.9 (no splits?)
1200 - 3:47.6 (37.0, 38.1, 37.7, 38.5, 38.5, 37.9)
800 - 2:30.9 (36.9, 37.8, 38.4, 37.8)
800 - 2:28.4 (36.8, 37.6, 37.0, 37.0)

recovery was kinda irregular. 2:30 after the 2k, almost 3 minutes after the mile, and 2 minutes before each 800.

i'd really like to find someone to help with the pace, because right now i'm stuck in this gear.
57.3964/3/2001workout8800-1200-1600-1200-800-400-400
2:28, 3:45, 5:02, 3:40, 2:20, 63, 67

good workout today. Concentrated on not going out too hard and was successful. On the 1st 1200 and the mile hit the 600 in 1:52. On the 2nd 1200 it was 1:50. The last 400 was unannounced until after the "last" quarter, on 1 minute rest.
55.364/19/2002workout82 up. 800-1200-1600-1200-800 with 90 seconds recovery

800 - (2:27.2) - 73.5, 73.6
1200 - (3:41.5) - 73.9, 74.4, 73.1
1600 - (4:58.4) - 72.8, 75.7, 75.2, 74.8
1200 - (3:42.6) - 71.8, 75.8, 75.0
800 - (2:22.0) - 72.7, 69.2

at emory track after uaa's.
54.6148/30/2005workout82up. 2k-1600-1200-800-800. 2down.
90 seconds recovery.

2k - 6:32.8 (80.0,79.0,78.7,78.0,77.2)
1600 - 5:05.7 (74.8,76.4,77.5,77.0)
1200 - 3:48.5 (76.6,77.5,74.4)
800 - 2:30.8 (75.4,75.3)
800 - 2:30.4 (74.3,76.1)

it was dark.
54.5824/10/2001workout72400 - 5:10 + 2:20 = 7:31
1600 - 3:43 + 68 = 4:52
1200 - 2:29 + 65 = 3:35
800 - 73 + 67 = 2:21

the point of this workout was to pace the first part of the interval and run hard for the remainder. Succeeded at this except for the mile which I ran too hard the first lap (71). the 1200 was the best and the 800 really hurt down the last stretch.
52.422/8/2005workout82up. 600-800-1000-1200-1000-800-600. 2down.
90 seconds rest.

600 - 1:52.5 (37.6,37.3,37.6)
800 - 2:30.6 (37.0,38.6,38.0,37.0)
1000 - 3:07.7 (36.9,38.0,37.3,37.9,37.7)
1200 - 3:46.0 (37.8,38.1,38.6,37.2,37.5,36.8)
1000 - 3:07.8 (37.3,38.4,37.6,37.6,36.8)
800 - 2:28.7 (37.0,37.0,37.8,36.8)
600 - 1:48.2 (35.7,36.7,35.8)

legs heavy going in but the workout felt good.
51.1151/29/2002workout8track workout at erp. Unseasonably warm today.
15 min. up, 2000-1600-1200-800 with 3 minutes recovery, 15 min down.

2000 - (6:08.6) 75.3, 73.8, 76.0, 76.0, 67.5
1600 - (4:52.1) 74.2, 75.4, 75.6, 67.0
1200 - (3:35.8) 72.9, 75.0, 67.9
800 - (2:21.6) 72.74, 68.84
48.7871/18/2005workout82up. 2k-1600-1200-800-800, 2down.
2:00 recovery.

2k - 6:25.0 (38.0,39.3,38.6,38.3,38.8,37.9,39.5,38.1,38.7,37.9)

1600 - 5:05.5 (37.7,38.4,38.3,38.7,38.8,38.9,37.9,36.9)

1200 - 3:47.0 (37.9,37.8,38.3,37.0,37.8,38.1)

800 - 2:30.8 (36.8,38.0,38.3,37.6)

800 - 2:27.4 (36.9,37.3,36.7,36.5)
48.7757/30/2004workout92up. 800-2k-400-800-1600-400-800-400. 2down.
90 seconds recovery after the 2k, 60 seconds otherwise. with marc

800 - 2:28.2 (74.1, 74.1)
2000 - 6:21.5 (79.0, 77.5, 78.2, 78.1 = 5:12.8 + 68.7)
400 - 77.1
800 - 2:29.9 (75.2, 74.7)
1600 - 4:59.9 (77.2, 77.0, 78.0 = 3:52.2 + 67.7)
400 - 80.5
800 - 2:30.2 (74.7, 75.5)
400 - 63.7

this was decent. flet good but the 400s were too slow.
48.7424/3/2002workout82 up. 800-1200-1600-1200-800-400-400 with 2 minutes recovery. 400s back to back on 60. 2 down. Windy, rainy, and cold. Alone.

800 - (2:32.4) - 75.5, 76.9
1200 - (3:50.6) - 75.9, 79.1, 75.6
1600 - (5:09.9) - 77.2, 77.2, 78.7, 76.8
1200 - (3:48.5) - 75.3, 77.4, 75.8
800 - (2:32.6) - 75.6, 77.0
400 - 70.2
400 - 68.1
48.5365/5/2006workout82up. 2k-1600-1200-800-400-400. 2down.

infield jog between everything except the 400s, which were preceeded by a 60sec recovery.

2000 - 6:23.2 (75.9,77.2,76.6,77.5,76.0)
1600 - 5:03.1 (74.9,75.8,76.3,76.1)
1200 - 3:45.6 (75.8,76.2,73.6)
800 - 2:27.4 (74.1,73.3)
400 - 68.8
400 - 67.6

i still don't feel like everything is flowing quite right, but i wasn't fighting myself as much during this one.
48.3395/11/2004workout82up. 8x800. 2down.
90 seconds recovery.

800 - 2:26.7 (72.6, 74.1)
800 - 2:26.0 (72.8, 73.2)
800 - 2:25.7 (71.6, 74.0)
800 - 2:25.0 (72.4, 72.6)
800 - 2:23.9 (71.2, 72.7)
800 - 2:24.5 (72.2, 72.2)
800 - 2:23.2 (71.5, 71.7)
800 - 2:17.7 (70.4, 67.3)

this was pretty relaxed. best i've felt during a workout in a while. last couple my quads were really heavy.
47.9625/6/2003workout82up. Erp workout. 2 down.

2000 - 6:15.3 (75.8, 76.5, 77.7, 71.9, 73.4)
1600 - 5:06.0 (78.1, 78.2, 79.0, 70.7)
1200 - 3:50.4 (78.1, 79.8, 72.6)
800 - 2:30.8 (77.2, 72.8)
400 - 69.1

2 minutes between each interval. 1 minute before the 400. trying to run relaxed on each interval than bang the last 400 (800 on the 2k). well, not much bang. 2000m took something out of me and never recovered. perhaps need a bit more rest between.
47.7944/19/2003workout82 up. Erp workout. 2 down.

2000 - 6:34.0 (79.8, 79.7, 78.3, 78.4, 77.9)
1600 - 5:11.5 (77.1, 78.7, 77.7, 77.9)
1200 - 3:48.4 (75.2, 76.4, 76.8)
800 - 2:29.4 (74.8, 74.7)
800 - 2:26.7 (74.3, 72.4)
47.5945/7/2002workout9workout @ erp. Up a long ladder with funny distances because I was running 200m shorter than Anthony DeB after the first 3 intervals so as to get a little more rest and run at his pace. Decent workout, although I would like to stay stronger throughout. 2up. 400-600-800-800-1000-1400-1600-800. 2 down.

400 - 69.2
600 - (1:46.4) - 70.6, 35.8
800 - (2:23.4) - 70.8, 72.6
800 - (2:23.4) - 71.2, 72.2
1000 - (2:59.3) - 71.0, 72.3, 36.0
1400 - (4:18.6) - 72.8, 73.8, 75.2, 36.9
1600 - (4:58.4) - 72.1, 75.7, 77.6, 73.0
800 - (2:25.5) - 74.4, 71.0
47.2384/1/2003workout82.5up, workout, 2.5 down

1600 - 5:14.4 (80.2, 2:36.0, 78.3)
800 - 2:34.0 (76.4, 77.6)
1200 - 3:54.2 (77.3, 78.4, 78.5)
800 - 2:27.7 (71.4, 76.3)
800 - 2:32.3 (75.0, 77.2)
400 - 71.0

cold, fair amount of wind
45.7791/6/2004workout82up. 2k-1m-1200-2x800. 2down. 2 minutes recovery.

2k - 6:21.6
(38.4, 37.8, 38.9, 37.8, 38.0, 38.1, 38.8, 38.6, 37.7, 37.5)
1m - 5:06.1 (37.1, 38.9, 38.1, 38.2, 38.9, 38.7, 39.3, 37.0)
1200 - 3:48.4 (37.5, 38.0, 38.6, 38.2, 38.9, 37.3)
800 - 2:31.2 (37.2, 38.2, 37.9, 37.8)
800 - 2:29.0 (36.5, 37.7, 37.4, 37.4)

sluggish tonight. absolutely no pop in my legs. probably from sunday.
45.2994/20/2004workout92up. 800-2k-400-800-1600-400-800-400. 2down.
90 seconds recovery after the 2k, 60 seconds otherwise.

800 - 2:26.7 (71.5, 75.2)
2000 - 6:12.6 (76.4, 76.2, 74.8, 76.5 = 5:04.0 + 68.6)
400 - 75.0
800 - 2:26.0 (72.7, 73.3)
1600 - 4:51.5 (72.8, 75.6, 74.8 = 3:43.2 + 68.4)
400 - 75.0
800 - 2:21.9 (74.0, 68.0)
400 - 63.8

this was easy and a bit better than i planned.
45.2779/6/2001workout82m warm-up, 400-800-1200-1200-800-400, 3m cool-down

rather ample recovery (1:15 for 400, 2:xx for the rest) [72, 2:30, 3:43, 3:42, 2:26, 72]

short workout today because of upcoming fartlek on Saturday
44.8091/4/2005workout82up. 2k-1600-1200-800, 2down.
2:15 recovery.

2k - 6:21.2 (38.0,38.5,39.8,38.2,38.4,38.7,38.4,37.9,37.0,36.2)

1600 - 5:04.5 (37.7,38.2,38.1,38.1,38.8,38.7,38.9,36.1)

1200 - 3:46.1 (37.6,37.7,38.2,38.2,38.0,36.4)

800 - 2:28.2 (37.1,37.4,37.6,36.1)
44.7182/20/2003workout82 up.
2000-6:23
1600-5:12
1200-3:50
800-2:32
800-2:37
2 down.

not very funny.
44.71212/16/2003workout82up. 5x1200 with 2:00 recovery. 2down.
each 1200 run as relaxed 800, bang last 400.

1200 - 3:40.8 (37.4, 37.7, 37.8, 38.6[2:31.6] 35.0, 34.3[69.3])

1200 - 3:42.5 (36.5, 38.8, 38.1, 38.9[2:32.2] 34.8, 35.5[70.3])

1200 - 3:44.4 (38.5, 38.7, 38.9, 38.9[2:35.0] 34.9, 34.5[69.4])

1200 - 3:46.1 (38.3, 39.2, 38.4, 39.6[2:35.4] 36.3, 34.5[70.8])

1200 - 3:48.1 (38.9, 39.0, 39.2, 39.2[2:36.2] 36.4, 35.5[71.9])

this would have been perfect if i was trying to slow down by
2 seconds each interval.
44.4224/25/2006workout82up. 600-800-1000-1200-1000-800-600-400. 2down.
2 minutes rest.
1 minute before the 400.

600 - 1:51.9 (74.7,37.2)
800 - 2:30.6 (74.3,76.4)
1000 - 3:09.9 (75.6,76.3,38.1)
1200 - 3:51.1 (76.0,78.4,76.7)
1000 - 3:12.6 (76.1,77.3,39.2)
800 - 2:33.9 (76.5,77.3)
600 - 1:53.8 (75.2,38.6)
400 - 74.5

still working on rhythm. started to rain during the first 1000. and wind. pleasant.
44.3243/23/2004workout82up. 600-800-1000-1200-1000-800-600. 2down.
2 minutes recovery.

600 - 1:48.9 (36.0, 37.5, 35.4)
800 - 2:27.9 (36.0, 38.5, 37.1, 36.4)
1000 - 3:03.9 (36.5, 37.5, 36.7, 36.8, 36.5)
1200 - 3:42.3 (37.1, 36.8, 37.3, 37.3, 37.2, 36.6)
1000 - 3:02.6(35.8, 36.5, 36.9, 37.1, 36.2)
800 - 2:24.7 (35.7, 36.7, 36.6, 35.7)
600 - 1:42.6 (35.1, 35.0, 32.5)

felt decent. hopefully last armory workout of the year.
42.765/23/2006workout92up. 400-800-1200-1600-1600-1200-800-400. 2down.

this was disappointing.
42.02412/21/2004workout82up. 600-800-1000-1200-1000-800-600. 2down.
90 seconds recovery.

600 - 1:53.7 (38.5,37.8,37.5)
800 - 2:30.7 (37.6,37.5,37.6,38.0)
1000 - 3:11.5 (38.0,38.2,38.2,39.1,38.0)
1200 - 3:51.0 (37.8,39.5,39.0,38.7,38.3,37.7)
1000 - 3:10.9 (37.8,38.6,37.8,38.1,38.6)
800 - 2:33.3 (37.6,38.7,38.7,38.4)
600 - 1:50.7 (36.4,37.9,36.4)

i may have to address this speed matter.
41.6195/21/2004workout72up. 1600-800-800-1600. 2down.

1600 - 4:46.4 (72.0, 72.0, 71.8, 70.5)
3:30 recovery.
800 - 2:20.6 (69.9, 70.8)
2min recovery.
800 - 2:19.6 (70.0, 69.7)
3:30 recovery.
1600 - (72.9, 75.0, 74.5, 69.1)

felt good during the workout although i didn't go in to it that way.
41.1023/26/2002workout8armory workout (lane 1). 15 up. 5x1200. 15 down. ~2-2:30 recovery. 800 @ 2:30-32, sub-70 last 400.

1200 - (3:37.9) - 37.5, 38.5, 37.9, 37.3 (2:31.3) - 33.8, 32.8 (66.6)
1200 - (3:34.6) - 36.1, 37.5, 37.2, 38.0 (2:28.8) - 33.4, 32.5 (65.9)
1200 - (3:34.5) - 37.4, 38.1, 37.3, 37.6 (2:30.4) - 32.6, 31.5 (64.1)
1200 - (3:34.6) - 36.8, 37.5, 37.9, 37.8 (2:30.1) - 33.2, 31.3 (64.5)
1200 - (3:36.2) - 36.7, 38.0, 37.4, 37.6 (2:29.7) - 34.7, 31.8 (66.5)

with travis and mums. felt decent. needed this type of workout - i.e. just getting the meters in, more strength oriented and slower pace. happy with the speed of the finishing 400s. still sore and still sick.
40.7619/24/2002workout918 minutes up. 17 minutes down.

Workout at erp with nyu guys.
2400 - (7:45.3) - 76.5, 77.3, 78.9, 78.6, 77.2, 76.7
800 - (2:29.1) - 73.2, 75.9
800 - (2:28.2) - 73.9, 74.3
800 - (2:29.6) - 74.1, 75.5
800 - (2:28.2) - 73.9, 74.4
1600 - (4:57.7) - 78.3, 80.9, 71.6, 66.9

started workout conservatively because i still don't feel completely recovered from the virus. aired out the last half of the last mile (we were supposed to go thru the 800 in 2:40 which felt like a crawl) because i felt good and it just plain felt good to let it rip.
40.743/2/2004workout82up. 2k, mile, 1200, 2x800. 2down.
2 minutes between intervals.
dead legs today. kinda understandable given mileage increase and last few days.

2k - 6:17.5 (36.9, 37.6, 38.0, 37.2, 38.2, 37.4, 37.8, 38.2, 37.6, 38.6)
1m - 5:02.1 (37.2, 37.9, 37.6, 37.6, 38.1, 38.1, 39.1, 36.4)
1200 - 3:44.8 (36.7, 38.3, 37.4, 38.1, 37.4, 36.9)
800 - 2:27.9 (36.1, 37.7, 37.5, 36.5)
800 - 2:24.1 (36.0, 36.9, 36.3, 34.9)
40.2614/30/2003workout82up. Workout erp. 2down.

1600 - 5:02.7 (72.9, 76.2, 77.2, 76.4)
800 - 2:29.0 (74.0, 75.1)
400 - 71.0
800 - 2:27.2 (73.5, 73.8)
400 - 71.0
800 - 2:28.1 (73.3, 74.8)
400 - 70.1
800 - 2:28.4 (73.3, 75.2)
400 - 68.5

Alone at erp. Chaos reigned worse than normal. Collided with a soccer player during the 3rd lap of the mile. Felt decent though. 2 minutes recovery between sets - 1 minute between the 800 and the 400.
39.9793/22/2005workout72up. 6x800. 2down.
2 minutes recovery.

800 - 2:25.2
800 - 2:23.4 (35.4,37.0,35.4,35.6)
800 - 2:24.4 (35.7,36.3,36.3,36.2)
800 - 2:26.2 (36.4,36.8,36.8,36.2)
800 - 2:25.1 (36.0,36.8,36.2,36.0)
800 - 2:25.2 (36.2,37.1,36.6,36.4)

this felt decent. it was controlled, but going much faster would have been anaerobic.
39.6742/5/2002workout8armory workout. 15 up. 15 down.

800-1000-1200-1000-800-800-400-400 with ~2 minutes recovery

800 - (2:30.13) 37.4, 37.4, 37.6, 37.8
1000 - (3:08.4) 36.8, 37.7, 38.3, 37.9, 37.7
1200 - (3:45.2) 36.9, 37.4, 37.7, 37.8, 38.0, 37.5
1000 - (3:03.9) 36.0, 37.1, 36.8, 37.0, 37.1
800 - (2:24.3) 36.1, 36.0, 36.3, 35.9
800 - (2:23.7) 35.3, 35.6, 36.6, 36.2
400 - (69.3) 34.6, 34.7
400 - (67.1) 34.0, 33.2
39.1692/19/2002workout8armory. 15 up.
4x(800 [1 minute recovery],400 [90 sec recovery]). 2 min recovery. 1200. 15 down.

800 - (2:24.6) - 35.5, 37.6, 35.6, 35.9
400 - (66.0) - 32.4, 33.6
800 - (2:21.6) - 34.1, 35.5, 36.0, 36.1 (oops)
400 - (66.6) - no split
800 - (2:25.3) - 34.9, 35.9, 36.8, 37.8
400 - (66.4) - 33.3, 33.1
800 - (2:25.7) - 35.7, 36.7, 36.8, 36.5
400 - (66.8) - 33.4, 33.4
1200 - (3:41.4) - 37.5, 38.1, 37.6, 38.0, 36.8, 33.4
39.0359/30/2005workout7light workout - 1600. 2x800. 4x400.
2 minutes rest.
2up/2down.

1600 - 5:09.1 (78.3,78.2,76.3,76.2)
800 - 2:26.0 (71.9,74.1)
800 - 2:26.1 (71.4,74.7)
400 - 71.8
400 - 68.5
400 - 68.0
400 - 67.9
37.899/16/2005workout92up. 800-2k-400-800-1600-400-800-400. 2down.
90 seconds after the 2k, 60 seconds after everything else. bang the last 400 on the 2k, 1600, and last 800.

800 - 2:30.3 (77.0,73.3)
2k - 6:24.7 (78.6,78.7,79.0,77.5 [5:13.9] 70.8)
400 - 77.1
800 - 2:28.9 (75.1,73.8)
1600 - 5:08.9 (78.4,78.9,79.3 [3:56.7] 72.2)
400 - 78.6
800 - 2:27.4 (76.2,71.3)
400 - 68.8
37.7461/15/2002workout8armory workout
2up, 600-800-1000-1200-1000-800-600-400, 2down
600 - (1:49.4) - 36.1, 37.0, 36.3
800 - (2:29.0) - 37.0, 37.3, 38.1, 36.9
1000 - (3:07.6) - 36.6, 38.0, 37.7, 37.6, 37.8
1200 - (3:45.4) - 36.8, 38.3, 37.9, 37.4, 38.2, 36.8
1000 - (3:04.0) - 37.0, 36.7, 36.1, 36.9, 37.4
800 - (2:27.4) - 36.6, 37.4, 37.3, 36.2
600 - (1:47.4) - 35.5, 36.7, 35.2
400 - (66.4) - 34.0, 32.4
37.6443/12/2002workout915 up. 8x800, 400. 20 down.

800 - (2:27.3) - 74.6, 72.7
800 - (2:25.3) - 72.6, 72.6
800 - (2:25.0) - 72.5, 72.5
800 - (2:24.0) - 71.4, 72.6
800 - (2:24.3) - 72.0, 72.3
800 - (2:22.2) - 70.9, 71.3
800 - (2:22.4) - 70.0, 72.4
800 - (2:16.1) - 69.8, 66.3
400 - 66.1

~2-2:30 jog recovery

good workout with joe.
37.3585/27/2003workout82up. 2x1m(2:30 recovery) 4x800 (2 minute recovery). 2down.

1600 - 5:04.4 - (76.1, 75.7, 76.7, 75.8)
1600 - 5:04.4 - (75.9, 75.7, 76.2, 76.6)
800 - 2:29.0 - (74.0, 75.0)
800 - 2:25.6 - (73.0, 72.6)
800 - 2:23.8 - (71.8, 72.1)
800 - 2:20.2 - (70.6, 69.6)
36.5771/20/2004workout82up. 800-1000-1200-1000-800-600-600. 2down.
2 minutes recovery.

800 - 2:26.5 (36.2, 36.0, 37.6, 36.8)
1000 - 3:03.8 (35.8, 37.7, 36.8, 37.0, 36.5)
1200 - 3:42.9 (36.0, 37.4, 36.9, 38.2, 37.5, 36.9)
1000 - 3:05.5 (36.2, 37.5, 38.1, 37.4, 36.3)
800 - 2:27.8 (36.5, 36.9, 37.2, 37.3)
600 - 1:47.2 (35.1, 36.5, 35.6)
600 - 1:46.2 (35.5, 36.0, 34.7)
36.5772/19/2004workout82up. 600-800-1000-1200-1000-800-600. 2down.
2 minutes recovery.

600 - 1:48.2 (36.1, 36.4, 35.7)
800 - 2:27.1 (35.6, 37.3, 37.5, 36.6)
1000 - 3:06.5 (35.8, 37.5, 37.8, 37.8, 37.7)
1200 - 3:42.5 (35.6, 37.1, 37.8, 38.3, 37.3, 36.6)
1000 - 3:05.6 (36.6, 37.2, 37.7, 37.9, 36.2)
800 - 2:26.4 (35.8, 37.2, 37.0, 36.4)
600 - 1:47.9 (35.3, 36.7, 35.9)
36.318/12/2005workout102up.
4k - 81.0,81.3,82.2,82.5 (5:27.0) 81.2,81.0,81.0,81.4 (5:24.6) 81.5,80.1 (13:33.2)

full recovery

400 - 73.0
800 - 2:29.5 (75.3,74.3)
1200 - 3:44.5 (75.4,75.2,73.9)
800 - 2:27.0 (73.6,73.4)
400 - 69.3
90 sec rest on all.

full recovery

2400 - 7:59.0 (80.2,79.0,80.1,79.6 [5:18.9] 81.1,79.0)
35.7133/8/2005workout82up. 2x1600. 2x800. 4x400. 2down.
2minutes recovery. 90 seconds between quarters.

1600 - 5:17.0 (38.8,40.1,39.3,39.7,39.8,40.1,39.8,39.3)
1600 - 5:07.0 (38.2,39.0,38.5,38.0,38.6,38.9,37.6,38.1)

800 - 2:29.0 (36.3,38.0,37.8,36.9)
800 - 2:30.6 (37.6,37.7,37.8,37.5)

400 - 70.8 (35.4,35.4)
400 - 70.1 (34.7,35.4)
400 - 68.6
400 - 67.6 (33.7,33.9)

really heavy legs tonight. mentally i wanted to run faster at the beginning of this workout but physically i couldn't.
34.6261/3/2002workout8armory workout (ie lane 2).
15 minutes up.
1600, 3 minutes recovery;
400, 600, 800, 1000, 800, 600, 400 with 90 seconds recovery;
15 minutes down.

Felt ok, not as strong at the top of the ladder as I would have liked. A bit crowded at the armory. Originally was going to race tomorrow but either i didn't make the cut or my entry got lost or i'm in and wasn't notified, but since i hadn't heard anything and had no luck contacting the race director i decided to do a workout on the track tonight. this works out ok since tuesday wasn't quite the sustained effort i would have liked. will run 3 loops of the reservoir as a tempo run on saturday. need to do some turnover stuff to get the legs moving faster.

1600 - (5:05.8) - 37.8, 37.5, 38.4, 38.5, 38.2, 38.8, 38.5, 38.1
400 - (71.1) - 35.4, 37.7
600 - (1:48.1) - 72.2, 35.9
800 - (2:27.9) - 36.6, 37.3, 37.1, 36.9
1000 - (3:08.3) - 37.0, 37.2, 37.6, 38.8, 37.8
800 - (2:30.4) - 36.2, 38.1, 38.2. 37.8
600 - (1:50.2) - 36.0, 37.2, 37.0
400 - (70.9) - 35.6, 35.3
34.277/18/2003workout92 up.
800, 2000, 400, 800, 1600, 400, 800, 400.
2 down.

60 seconds recovery, except for after the 2k, when the recovery was 90 seconds.

800 - 2:31.3 (76.9, 74.3)
2000 - 6:21.1 (76.6, 78.9, 78.2, 78.0, 69.4)
400 - 76.8
800 - 2:28.8 (74.1, 74.6)
1600 - 5:04.8 (76.9, 78.4, 79.9, 69.5)
400 - 75.8
800 - 2:26.3 (75.5, 70.8)
400 - 66.7
33.7164/22/2003workout82up. 2down. Workout at riverbank state park with stephane bois.

600 - 1:49.5 (73.4, 36.1)
800 - 2:29.5 (75.0, 74.5)
1000 - 3:07.3 (74.1, 75.4, 37.8)
1200 - 3:44.0 (74.2, 75.3, 74.5)
1000 - 3:04.9 (74.5, 74.0, 36.5)
800 - 2:26.4 (72.6, 73.8)
600 - 1:45.8 (70.5, 35.3)
400 - 66.8

2 minutes recovery except 1 minute before the 400
33.6467/26/2005workout102up. 2m-4x800-2m. 2down.
800s on 4min. full recovery between sets.

2m - 80.1,80.1,81.0,80.0 (5:21.2) 80.8,80.4,81.0,81.0 (10:44.3)

800 - 2:27.2 (74.1,73.1)
800 - 2:27.8 (74.2,73.6)
800 - 2:29.3 (73.5,75.8)
800 - 2:28.7 (74.2,74.5)

2m - 80.2,80.2,80.1,81.5 (5:22.0) 82.0,82.7,83.1,81.0 (10:50.7)
33.4334/8/2003workout82up, 2 down. Armory workout

400 - 73.7 (36.7, 37.0)
600 - 1:53.2 (37.5, 38.3, 37.4)
800 - 2:30.8 (37.8, 37.8, 37.8, 37.4)
1000 - 3:11.0 (37.8, 38.5, 38.0, 38.8, 37.9)
1200 - 3:51.8 (37.8, 38.8, 39.0, 38.9, 38.5, 38.9)
1000 - 3:11.0 (37.2, 38.5, 38.3, 39.2, 37.9)
800 - 2:35.4 (38.1, 38.7, 39.5, 39.0)
600 - 1:54.3 (37.9, 38.5, 37.8)
400 - 74.2 (36.7, 37.5)

~ 2 minutes recovery. this is pretty pathetic.
33.0994/5/2006workout72up. 2x400,800,1600,800,2x400. 2down.
2 minutes recovery for all.

400 - 74.1
400 - 71.2
800 - 2:30.1 (75.1,75.0)
1600 - 5:03.9 (74.0,77.0,77.0,75.9)
800 - 2:30.2 (74.1,76.0)
400 - 70.1
400 - 68.2
32.9527/7/2004workout82up. 2x1600. 2x800. 4x400. 2down.
2:30 recovery shortened to 2min between the 400s.

1600 - 5:14.2 (79.1, 78.4, 77.9, 78.8)
1600 - 5:13.9 (79.1, 78.4, 79.3, 77.1)
800 - 2:29.5 (75.5, 73.9)
800 - 2:28.7 (74.5, 74.2)
400 - 72.1
400 - 71.7
400 - 72.0
400 - 71.2

felt ok. better after the 1600s.
32.2145/30/2003workout72up. 600-800-1k-1k-800-600 (90 seconds recovery). 2 down.

600 - 1:48.5 (72.4, 36.1)
800 - 2:26.9 (72.7, 74.2)
1000 - 3:07.0 (72.8, 76.6, 37.5)
1000 - 3:09.4 (74.8, 76.7, 37.9)
800 - 2:33.3 (75.8, 77.6)
600 - 1:52.4 (74.0, 38.4)

a little ambitious with the pace to start. slight cold. tough week.
31.6612/2/2003workout72up. 600-800-1000-1000-800-600. 2down.
90 seconds recovery except 2 minutes between 1000s.

600 - 1:51.5 (36.2, 37.8, 37.5)
800 - 2:28.1 (36.4, 37.9, 36.5, 37.3)
1k - 3:05.0 (35.8, 37.6, 36.9, 37.7, 37.0)
1k - 3:04.1 (36.7, 36.9, 37.4, 36.8, 36.3)
800 - 2:27.1 (36.3, 37.1, 37.5, 36.2)
600 - 1:46.2 (35.5, 36.4, 34.2)

i feel like i have one gear.
31.0844/28/2004workout82up. 2x1600. 2x800. 4x400. 2 down.
2 minutes recovery.

1600 - 5:09.1 (76.9, 77.5, 76.7, 77.9)
1600 - 5:09.0 (75.0, 78.4, 77.9, 77.8)
800 - 2:29.9 (75.1, 74.8)
800 - 2:27.7 (74.2, 73.6)
400 - 71.8
400 - 71.7
400 - 69.3
400 - 71.9

stiff and tight again. some breeze but not bad for this time of year.
30.8242/3/2004workout82up. 1600, 2x1000, 2x800, 2x600. 2down.
3 minutes recovery after the mile. 2 for everything else.

1600 - 5:01.0 (37.2,37.4,37.9,37.8,37.6,38.0,38.0,37.1)
1000 - 3:04.0 (36.4, 37.2, 37.1, 36.4, 36.9)
1000 - 3:04.4 (36.0, 38.0, 36.8, 37.5, 36.2)
800 - 2:25.7 (35.4, 36.9, 37.0, 36.4)
800 - 2:26.7 (35.5, 37.7, 37.3, 36.2)
600 - 1:46.4 (35.1, 36.6, 34.7)
600 - 1:44.5 (34.8, 35.0, 34.7)
30.5861/13/2004workout82up. 600-800-800-600-800-1000-800-600. 2down.
2 minutes recovery.

600 - 1:47.3 (35.0, 36.3, 36.0)
800 - 2:27.0 (36.3, 36.9, 36.9, 36.9)
800 - 2:25.9 (36.1, 36.5, 36.5, 36.9)
600 - 1:48.0 (35.5, 37.0, 35.5)
800 - 2:22.9 (35.1, 35.5, 35.3, 37.0)
1000 - 3:04.7 (36.3, 37.6, 37.0, 37.6, 36.2)
800 - 2:27.4 (36.2, 37.3, 37.0, 37.0)
600 - 1:45.6 (35.3, 35.6, 34.7)
30.5267/9/2003workout82 up.
2x1600. 2x800. 4x400. all with 2:00 recovery.
2 down.

1600 - 5:11.9 (78.9, 77.9, 78.8, 76.3)
1600 - 5:08.9 (76.3, 77.9, 78.1, 76.6)
800 - 2:30.0 (75.2, 74.7)
800 - 2:27.6 (74.1, 73.5)
400 - 71.1
400 - 70.3
400 - 70.4
400 - 71.1

bad night sleep last night from the heat. came home from work and took a 1.5 hour nap. woke up more tired than before and did this workout.
30.5242/28/2002workout8workout at brandeis

22:40 up
1600 - 4:45.6 (2 minutes)
800 - 2:25.3 (1 minute)
800 - 2:24.3 (2 minutes)
1600 - 4:59
12 down
30.3221/25/2005workout82up. 2x1600. 2x800. 4x400. 2down.
2 minutes recovery.

1600 - 5:11.4 (38.3,40.3,38.2,38.6,39.2,39.1,39.1,38.6)

1600 - 5:08.9 (37.3,38.0,39.3,39.1,39.3,39.1,39.2,37.8)

800 - 2:31.9 (37.8,38.3,37.9,37.9)
800 - 2:29.9 (37.1,38.6,37.7,36.6)

400 - 74.6 (37.7,36.9)
400 - 72.6 (35.9,36.7)
400 - 71.6 (35.9,35.6)
400 - 71.9 (36.1,35.8)
29.9168/28/2003workout82up. 2x1600. 2x800. 4x400. 2 down.
2 minutes recovery.

1600 - 5:10.2 (79.4, 76.8, 78.0, 75.9)
1600 - 5:08.2 (76.9, 76.6, 78.1, 76.6)
800 - 2:29.8 (76.9, 72.9)
800 - 2:29.3 (75.6, 73.7)
400 - 71.9
400 - 71.4
400 - 70.8
400 - 71.3
29.8839/2/2004workout82up. 2x1600. 2x800. 4x400. 2down.

1600 - 5:13.4 (78.0,78.5,78.6,78.3)
1600 - 5:11.0 (78.9,77.0,78.3,76.9)
800 - 2:31.3 (76.0,75.3)
800 - 2:31.1 (76.0,75.1)
400 - 72.5
400 - 70.5
400 - 70.1
400 - 71.7

did this to test my hamstring and try to figure out if i will race on monday. i seemed to loosen up after i got to the 800s and was able to not think about my leg which was good. tightened up pretty quickly afterward as the cooldown wasn't real fun. now to see how it reacts over the next couple days.
28.9111/5/2006workout72up. 400-600-800-1k-1k-800-400. 2down.

400 - (72.3) 36.0,36.2
600 - (1:49.9) 36.1,37.6,36.3
800 - (2:30.1) 36.5,38.1,37.5,38.0
1k - (3:12.2) 37.2,39.0,38.9,38.7,38.5
1k - (3:12.5) 37.4,39.0,38.4,39.3,38.3
800 - (2:35.0) 37.8,38.7,38.7,40.0
400 - (75.0) 36.7,38.4

there was going to be a 600 on the way down, but i was toast. i got up at 5 this morning. someday i will learn that working out on a day like this is not productive. also, i started too fast.
28.6612/17/2004workout92up. 6x1200. 2down.
cruising thru the 1000. pick up last 200. intervals starting every 2 minutes.

1200 - 3:42.5 (36.8, 38.2, 38.1, 37.2, 38.0, 34.2)
1200 - 3:43.0 (36.2, 38.2, 37.7, 38.1, 37.9, 34.8)
1200 - 3:42.5 (37.2, 37.3, 38.0, 38.3, 37.9, 34.0)
1200 - 3:42.1 (37.1, 37.1, 37.4, 38.5, 38.0, 34.0)
1200 - 3:41.9 (37.1, 38.2, 37.4, 37.8, 37.5, 33.9)
1200 - 3:44.0 (36.7, 38.2, 38.0, 38.3, 38.3, 34.5)
27.8737/1/2003workout92 up. 5x1600. 2 down. 2.5 minutes recovery.

1600 - 5:10.2 (76.5, 78.8, 78.0, 76.9)
1600 - 5:07.2 (75.8, 78.2, 76.5, 76.7)
1600 - 5:04.7 (76.0, 75.5, 77.2, 75.9)
1600 - 5:03.5 (75.7, 75.4, 76.9, 75.5)
1600 - 4:53.2 (74.4, 73.9, 74.4, 70.6)

thanks to jon mums who helped pace the first 800 of the last 1600.
27.0587/23/2004workout182up.

3m* tempo - 82.2,82.6,82.6,82.3, 82.3,82.6,82.4,82.4, 83.5,82.9,83.1,81.7 = 16:30

50 minutes. 42+ of which were at a good clip.

3x1600 with 1 minute rest:
1600 - 5:14.9 (78.8,80.2,78.2,77.7)
1600 - 5:13.7 (79.0,78.9,78.0,77.8)
1600 - 5:08.5 (77.4,78.2,77.9,75.0)

2down.

with marc. it was raining when we started and i was pretty much ready to do this tomorrow but marc won out and i'm glad to have it done. the track was flooded to a degree and we ran the 3m mostly in lanes 3 and 4 to avoid the puddles (they really were too big to be puddles). erp was pretty well flooded until below the williamsburg bridge, so we also ran this in heavy shoes.

marc had the pace for the 50 minutes and i was fairly certain we were going too fast and said so a few times. although my breathing was in control, my legs were turning over pretty quickly and i was worried. the middle segment of this had me fearing the worst for the 3x1600.

by the end of the 50 minutes i was feeling much better and the first mile was faster than i expected and felt really good. obviously i got stronger over the next 2 and finished up feeling very strong. another good thing was that my knee was nearly perfect and i am icing now more as a precaution than out of need.
26.8014/18/2001workout61m - 5:14
800 - 2:32
800 - 2:29
4x400 - 70,71,72,72

weird workout. These were run without forcing them but still weren't relaxed. It was a bit windy.
26.7118/23/2005workout112up. 7x1600. 2down.
1minute recovery.

this is what you get when you go into a workout sore. i guess i ran pretty hard sunday. i had nothing tonight.

1600 - 5:13.1 (78.7,78.4,79.3,76.7)
1600 - 5:14.7 (78.8,78.8,79.2,78.0)
1600 - 5:15.1 (79.8,79.2,78.5,77.7)
1600 - 5:17.1 (79.0,79.6,79.3,79.3)
1600 - 5:21.1 (79.5,80.5,80.7,80.5)
1600 - 5:26.0 (79.7,81.9,82.3,82.1)
1600 - 5:26.7 (80.3,82.9,82.6,80.9)

it was completely dark for the last 2, so i really wasn't getting splits anymore, but i doubt a quarterly update would've made me run any faster.
26.1384/23/2002workout92x(3x1200) 90 between intervals, 4:00 between sets. 2up. 2 down.

1200 - (3:39.7) - 72.9, 73.5, 73.3
1200 - (3:41.4) - 72.8, 74.5, 74.1
1200 - (3:43.2) - 72.8, 74.9, 75.5
1200 - (3:40.3) - 72.4, 74.2, 73.7
1200 - (3:45.9) - 74.2, 77.0, 74.7
1200 - (3:44.8) - 74.2, 76.4, 74.2
25.7585/17/2003workout82 up. erp workout alone. 2 down.

5x1200 on 6 minutes.

1200 - 3:42.8 (75.3, 73.7, 73.8)
1200 - 3:42.3 (73.1, 75.5, 73.7)
1200 - 3:43.3 (73.1, 76.1, 74.2)
1200 - 3:47.3 (74.2, 76.5, 76.6)
1200 - 3:44.8 (74.9, 77.3, 72.6)
25.4495/15/2001workout51600 - 5:06
800 - 2:28
400 - 67
400 - 66

windy. I'm still not quite right after last weekend and the push at the end for school.
25.4122/2/2006workout10to armory from work.
testing the hammy again.
no times - 400,400,800,1600,800,400,400.
the hammy did not pass this test.
this sucks.
24.87612/18/2003workout72up. 600-800-1000-1000-800-600. 2down.
2 minutes recovery.

600 - 1:49.7 (36.0, 37.6, 36.1)
800 - 2:26.3 (36.1, 37.2, 36.9, 36.2)
1000 - 3:02.7 (35.9, 37.2, 36.7, 36.6, 36.4)
1000 - 3:02.5 (36.4, 36.6, 36.7, 37.0, 35.9)
800 - 2:26.6 (36.4, 36.9, 37.4, 35.9)
600 - 1:45.4 (35.6, 35.5, 34.3)
24.77510/23/2001workout72up, 2400 (5:45 pace), 1600-5:20, 800-2:30, 4x400@71-72, 1 down
24.49412/23/2003workout82up. mile. 2x1000. 2x800. 5x150. 2down.
2 minutes recovery.

1m - 5:04.1 (37.7,39.0,76.1,37.5,37.7,38.5,37.7)
1000 - 3:05.8 (36.4, 37.1, 37.3, 37.6, 37.6)
1000 - 3:06.3 (36.5, 37.5, 37.9, 37.6, 36.9)
800 - 2:28.5 (36.9, 37.8, 37.6, 36.2)
800 - 2:23.3 (35.7, 37.3, 35.7, 34.6)
24.3678/24/2001workout107x1600 (5:18, 5:19, 5:20, 5:19, 5:19, 5:19, 5:09) with one minute rest. Ran this workout alone. Ironically, the first interval was the hardest and the last the easiest. Felt like i should have been faster for the whole workout. moving 2nd hard workout from thursday to friday to gain an extra day of rest and to distribute mileage better throughout the week. i will no longer double on wednesday, my second long run of the week. the idea sounded good until you are running alone on friday afternoon. fortunately, won't be alone for long. Useless trivia dept: first six repeats were all within 1.1 seconds of each other.
23.7872/17/2005workout92up. 5x1600. 2down.
1 minute recovery.

1600 - 5:15.1 (38.9,40.7,40.0,39.5,38.7,39.6,39.2,38.4)

1600 - 5:16.0 (38.4,41.0,39.2,40.2,39.5,39.4,39.4,39.0)

1600 - 5:19.5 (38.8,40.7,40.0,40.6,40.1,40.2,40.0,39.2)

1600 - 5:23.5 (39.8,40.5,40.0,40.5,40.9,40.8,41.1,40.1)

1600 - 5:24.4 (39.8,40.6,40.5,40.9,40.8,40.7,41.3,39.8)

pretty flat for this workout. legs weren't giving me anything back. then i ran out of gas.
23.0883/9/2004workout72up. mile. 2x800. 4x400. 2down.
relaxed. generous recovery.

1m - 5:07.8 (38.2, 38.8, 38.6, 38.5, 38.8, 39.1, 37.6, 38.2)
800 - 2:31.6 (37.9, 38.2, 38.3, 37.3)
800 - 2:31.2 (37.6, 38.9, 37.5, 37.2)
400 - 72.8 (36.2, 36.6)
400 - 72.8 (36.2, 36.6)
400 - 72.3 (36.6, 35.6)
400 - 71.6 (36.2, 35.4)
22.9786/24/2003workout92up. 5x1600. 2 down.

1600 - 5:08.8 (76.9, 77.2, 77.5, 77.2)
1600 - 5:06.3 (75.0, 77.1, 77.7, 76.4)
1600 - 5:06.2 (76.0, 76.4, 76.1, 77.7)
1600 - 5:06.7 (76.8, 76.1, 77.2, 76.6)
1600 - 5:04.7 (77.2, 77.9, 76.2, 73.4)

2:30 recovery. Took the extra rest because it was hot. Close to 90. Atleast it wasn't raining.
22.2628/22/2003workout102up.
6x1600 with 1 minute recovery.
2down.

thought i might do 7. but it was fkn hot. just faded - started to feel it on #4. it was a tough week. can't say i'm overly disappointed with this, but need the rest i'll get next week before new haven. don't know about the first one either. was holding back.

1600 - 5:09.7 (77.9,78.0,77.1,76.6)
1600 - 5:15.4 (78.1,79.3,79.9,78.1)
1600 - 5:18.8 (78.2,80.1,80.7,79.8)
1600 - 5:21.6 (79.1,81.2,81.9,79.5)
1600 - 5:27.2 (79.9,83.9,82.6,80.8)
1600 - 5:32.8 (82.4,84.3,84.2,81.8) time to stop
22.0671/8/2002workout8armory workout
15 minutes up, mile, 2x1000, 2x800, 5x150, 15 minutes down
mile - (5:03.9) - 37.0, 37.6, 38.1, 38.0, 38.3, 38.4, 39.1, 37.4
1000 - (3:08.3) - 36.4, 38.1, 37.8, 38.2, 37.8
1000 - (3:09.0) - 36.5, 38.4, 37.7, 38.5, 37.9
800 - (2:29.9) - 36.2, 37.8, 38.2, 37.8
800 - (2:27.9) - 36.7, 37.9, 37.6, 35.7
21.8993/13/2001workout73x1m, 800, 2*400
4:54, 5:00, 5:07
2:26, 68, 70

2 minutes rest on the miles. 3rd one really hurt, as if that is not evident. Picking up the pace on the latter intervals was easy. Still need more endurance work.
21.5329/3/2002workout102up/2down - mile step downs; 6 with 90 seconds recovery

1600 - (5:18.9) - 78.0, 80.2, 80.7, 80.0
1600 - (5:13.8) - 78.1, 78.0, 79.3, 78.5
1600 - (5:09.2) - 76.2, 78.0, 78.5, 76.5
1600 - (5:06.5) - 75.8, 77.3, 77.4, 75.9
1600 - (5:05.3) - 74.7, 2:35.8, 74.7
1600 - (5:00.3) - 76.1, 76.6, 74.9, 72.7

cheesy moment of the day - i had to clear my watch before this evenings workout. this was kinda tough because i had all my summer runs stored. it was a lot like throwing out a pair of shoes.
21.3128/3/2004workout112up. 7x1600 with 1min recovery. 2down.
with marc.

1600 - 5:11.1 (78.6, 77.2, 78.0, 77.3)
1600 - 5:13.2 (77.9, 78.7, 78.9, 77.7)
1600 - 5:14.0 (79.0, 78.6, 78.6, 77.8)
1600 - 5:11.7 (77.7, 78.0, 78.3, 77.8)
1600 - 5:13.2 (78.2, 78.8, 78.0, 78.3)
1600 - 5:13.0 (78.0, 79.2, 77.8, 78.1)
1600 - 5:07.4 (77.8, 77.5, 77.6, 74.4)

this felt really good. marc and i worked together pretty well. felt like i could have easily done another and was really good after.
21.0681/22/2002workout7armory workout
2 up
5x1k, cruise thru 800, hard last 200, 2 minutes recovery
2 down

1k - (3:01.1) - 38.1, 36.7, 36.7, 36.8, 32.8
1k - (3:00.8) - 36.9, 36.7, 37.1, 37.6, 32.5
1k - (3:01.1) - 36.6, 37.2, 37.5, 37.8, 32.0
1k - (3:00.9) - 37.1, 37.2, 37.2, 37.1, 32.3
1k - (3:03.1) - 37.3, 38.1, 37.6, 37.7, 32.6

last one hurt some. Others were pretty relaxed.
20.8246/15/2004workout92up. 5x1600 with 1 minute recovery. 2 down.
with marc.

1600 - 5:11.4 (76.5, 78.6, 78.3, 78.0)
1600 - 5:12.7 (77.6, 79.5, 77.4, 78.3)
1600 - 5:12.3 (77.6, 78.6, 78.3, 77.7)
1600 - 5:12.9 (77.6, 78.5, 79.2, 77.6)
1600 - 5:13.2 (77.6, 79.2, 78.8, 77.5)

felt stronger this week than last. collided with idiots on the second and third intervals. felt really good for first 3, 4 and 5 were tougher.
20.8183/17/2005workout112up. 7x1600. 2down.
1minute recovery.

1600 - 5:16.9 (79.9,78.7,79.6,78.6)
1600 - 5:16.7 (78.3,80.2,79.6,78.7)
1600 - 5:17.1 (78.5,79.3,80.6,78.8)
1600 - 5:13.8 (78.0,79.3,78.4,78.2)
1600 - 5:13.3 (77.9,78.9,78.7,77.9)
1600 - 5:17.0
1600 - 5:13.7 (77.7,78.9,79.4,77.7)

wasn't sure how well this was going to go after sunday's effort. i'm still achy in spots, so largely i'm satisified with this. felt good thru 5, 6 and 7 were a little rough. brought the wrong watch and messed up 6 as well. marc timed 6. thanks to him for sticking around and providing motivation.
20.6272/3/2005workout92up. 5x1600 with 1min rest. 2down.
with mtc guys - ray, seth, pat.

1600 - 5:08.3 (31.5,40.4,39.3,39.8,39.5,39.6,39.0,39.2)

1600 - 5:07.1 (31.3,39.3,39.8,39.8,39.6,39.4,39.2,38.8)

1600 - 5:10.9 (32.2,40.1,40.3,40.5,40.1,40.0,39.2,38.6)

1600 - 5:03.5 (30.5,38.9,39.2,39.4,39.4,38.9,38.7,38.5)

1600 - 5:06.2 (31.6,39.5,39.5,39.8,39.5,39.5,38.8,38.0)

trying to compensate for lane 2 on the first lap. so those first splits are funny to look at. pretty relaxed workout. nice to work out with someone at the armory rather than by myself.

in semi-related news i fell on some ice yesterday. it was no big deal. i saw it coming and basically caught my fall with my arms. well today my arms are really sore. wasn't the a time where we fell all the time pain free?
20.40312/30/2003workout72up. 5x1000. 2down.
cruise 800. bang last 200. 2 minutes recovery.

1k - 3:01.4 (36.3,37.4,37.5,37.5 [2:28.7], 32.7)
1k - 3:03.9 (37.3,38.3,38.6,38.3 [2:32.4], 31.4)
1k - 3:05.4 (37.8,38.5,38.5,38.3 [2:33.0], 32.4)
1k - 3:05.7 (37.7,39.3,37.5,38.3 [2:32.8], 32.9)
1k - 3:07.5 (37.6,39.4,38.2,38.8 [2:33.9], 33.6)

first one too hard again. happy with the 200s.
19.2767/22/2005workout92up. 5x1600. 2 down.
90 seconds recovery.

1600 - 5:14.5 (80.1,77.7,79.2,77.5)
1600 - 5:13.4 (77.5,79.5,79.0,77.3)
1600 - 5:13.4 (77.7,78.7,79.2,77.8)
1600 - 5:15.6 (77.9,78.6,79.9,79.2)
1600 - 5:13.3 (78.0,78.9,78.2,78.2)

legs were pretty heavy thoughout.
18.7738/24/2004workout132up. 9x1600 with 1 minute recovery. 2down.

1600 - 5:13.8 (78.7,79.2,78.5,77.5)
1600 - 5:13.8 (78.5,79.0,79.6,76.7)
1600 - 5:16.9 (79.1,80.5,79.0,78.3)
1600 - 5:19.5 (79.8,80.8,80.8,78.1)
1600 - 5:21.1 (79.7,81.1,80.7,79.6)
1600 - 5:20.4 (79.5,80.3,80.3,80.4)
1600 - 5:21.0 (79.4,81.0,81.0,79.5)
1600 - 5:20.5 (79.2,80.3,81.1,79.9)
1600 - 5:23.6 (81.0,80.2,80.5,82.0)

thought this might have been a little faster? wasn't feeling bad, though this morning i was crawling. it wasn't a struggle and it was consistent, anyway.
18.2241/2/2004workout82up. threshold - 20 minutes on the reservoir. 2.5 down.

loops in 8:31, 8:36 plus an additional 940 yards or so. last 800 was in 2:40.

felt good. very relaxed. ideal conditions. could've finished the 3rd loop - should have.
18.2088/18/2004workout182up.
3m tempo.
80.6,79.2,79.5,80.0 = 5:19.4
78.8,80.7,80.5,79.4 = 5:19.3
80.3,80.1,79.3,79.6 = 5:19.4
= 15:58.1

50 minutes @ ~6:00pace.

3x1600 with 1 minute recovery.
1600 - 5:13.5 (78.2,79.8,78.3,77.3)
1600 - 5:12.1 (77.3,79.2,78.0,77.7)
1600 - 5:05.2 (76.3,78.3,77.4,73.3)

2down.

felt good during this even though i didn't think i would during the strides. my knee hurt some, though that dissipated with time. i really like this workout.
17.9497/24/2001workout132 mile warm-up, 2.5 mile tempo run - 13:20
3 lap jog
800 - 2:26
8x400@70
800 - 2:25
3 lap jog
2.5 mile tempo run - 13:33
mile cool-down

I measured the wtc5 last week by bike. It's a lot closer to 5.7 miles.

Hot tonight. It was 90 earlier. Surprisingly windy on track also. intervals with cptc, tempos alone. lost the pace on the 2nd one, couldn't find 80. maybe heat? splits:
run 1: 82.09, 80.35, 81.80, 78.76, 79.88, 79.70, 79.89, 80.21, 80.03, 77.31

run 2: 79.08, 80.55, 80.71, 82.40, 82.15, 81.62, 82.78, 83.29, 82.40, 78.85
17.72612/9/2003workout72up. 400-1000-400-800-400-600-400-1000. 2down.

2 minutes recovery.

400 - 69.6 (35.5, 34.0)
1000 - 3:03.7 (36.4, 37.3, 36.8, 36.4, 36.9)
400 - 69.4 (34.5, 34.8)
800 - 2:23.5 (35.8, 35.1, 36.1, 36.4)
400 - 69.6 (34.8, 34.8)
600 - 1:48.0 (35.3, 36.5, 36.2)
400 - 70.1 (35.1, 35.0)
1000 - 3:05.5 (36.6, 37.0, 38.0, 38.1, 35.8)
17.4556/8/2004workout92up. 5x1600 with 1 minute recovery. 2 down.
with marc.

1600 - 5:13.3 (77.6, 78.8, 78.3, 78.5)
1600 - 5:11.1 (77.2, 78.2, 77.0, 78.7)
1600 - 5:12.9 (77.4, 79.1, 78.2, 78.2)
1600 - 5:14.5 (77.6, 78.8, 79.3, 78.8)
1600 - 5:14.6 (78.7, 79.1, 79.6, 77.2)
17.3068/20/2003workout172up.

4k - 80.3, 80.8, 80.4, 81.1, 81.1, 81.3, 81.4, 81.8, 82.4, 79.6 = 13:30.3

53:15 minutes moderate pace(tip).

3x1600m with 60 seconds recovery.
1600 - 5:25.3(83.4, 80.5, 81.4, 79.9)
1600 - 5:25.6(80.7, 81.3, 82.3, 81.3)
1600 - 5:24.2(79.5, 81.9, 82.4, 80.3)

2 down.
16.763/17/2003workout82 up
800 - 2:26.8 (71.8, 75.0)
800 - 2:28.1 (73.3, 74.8)
800 - 2:26.4
800 - 2:25.4 (72.6, 72.8)
800 - 2:26.3 (72.7, 73.6)
800 - 2:25.0 (72.2, 72.7)
800 - 2:26.2 (72.2, 74.0)
800 - 2:32.6 (74.0, 78.6)
2 down
16.5721/16/2001workout54*800: 2:32,2:31,2:32,2:30
4*400
70,70,69,63
16.5449/16/2003workout112up. 7x1600 with 1 minute recovery. 2down.

1600 - 5:12.2 (77.6, 78.5, 79.4, 76.7)
1600 - 5:10.0 (76.8, 77.6, 79.4, 76.2)
1600 - 5:09.4 (76.6, 77.5, 78.1, 77.2)
1600 - 5:14.0 (76.6, 79.0, 79.8, 78.7)
1600 - 5:13.6 (78.0, 77.9, 79.4, 78.3)
1600 - 5:13.1 (77.5, 79.3, 78.1, 78.3)
1600 - 5:13.6 (77.6, 79.6, 79.6, 76.7)
16.4488/6/2003workout102up.
threshold - 6x1600 with 1 minute recovery.
2down.

1600 - 5:13.6 (78.8, 78.4, 78.5, 78.1)
1600 - 5:12.6 (78.5, 78.5, 79.2, 76.5)
1600 - 5:14.5 (77.1, 79.1, 80.1, 78.2)
1600 - 5:17.3 (78.2, 79.1, 81.0, 79.1)
1600 - 5:14.9 (77.4, 79.5, 78.8, 79.3)
1600 - 5:14.9 (77.9, 79.8, 79.0, 78.3)
16.2394/7/2004workout92up. 5x1600m. 2down.
2:30 recovery.

1600 - 5:11.5 (76.0, 79.8, 78.9, 76.8)
1600 - 5:09.4 (77.1, 77.7, 77.9, 76.7)
1600 - 5:08.1 (76.1, 77.7, 77.3, 77.0)
1600 - 5:05.9 (77.4, 76.1, 77.1, 75.3)
1600 - 5:01.2 (76.5, 76.0, 76.9, 71.7)

this was slower than i would have expected/wanted. it was a little windy but i don't think that accounts for it.
16.2072/20/2001workout5400 - 69
600 - 1:48
800 - 2:24
1000 - 3:01
1000 - 3:01
800 - 2:26
600 - 1:46
400 - 68
16.2071/23/2001workout5400 - 71
600 - 1:49
800 - 2:29
1000 - 3:07
1000 - 3:08
800 - 2:28
600 - 1:51
400 - 70
16.2071/30/2001workout52*800, 2*600, 5*200
2:13, 2:17, 1:40, 1:39
all 200s - 31
16.1595/9/2006workout92up. 5x1600. 2down.
infield jog between intervals.

1600 - 5:13.5 (78.0,78.4,78.6,78.5)
1600 - 5:09.8 (77.8,77.3,78.1,76.6)
1600 - 5:08.9 (77.1,77.1,77.1,77.7)
1600 - 5:08.5 (77.9,77.1,77.4,76.1)
1600 - 5:07.4 (77.2,78.8,76.4,75.1)

windy. cold.
16.0797/15/2004workout102up. 6x1600m with 1 minute recovery. 2down.

1600 - 5:13.7 (79.8, 77.7, 79.4, 76.8)
1600 - 5:15.2 (78.7, 79.7, 78.7, 78.1)
1600 - 5:15.8 (78.3, 80.0, 78.9, 78.6)
1600 - 5:16.3 (78.1, 79.3, 79.0, 79.9)
1600 - 5:19.7 (78.1, 80.4, 81.4, 79.8)
1600 - 5:18.9 (79.0, 80.5, 80.3, 79.1)
16.0793/1/2005workout102up. 6x1600. 2down.
1 minute recovery.

1600 - 5:18.4 (40.1,40.4,39.9,39.4,40.0,39.9,39.5,39.2)

1600 - 5:14.9 (37.4,40.4,39.6,39.2,39.2,39.7,40.6,38.9)

1600 - 5:11.8 (38.7,39.3,39.0,39.5,38.8,39.2,39.2,38.3)

1600 - 5:11.9 (38.3,39.1,39.4,39.6,38.5,39.2,38.8,39.2)

1600 - 5:12.3 (37.9,39.5,39.2,39.3,39.2,39.5,39.1,38.7)

1600 - 5:12.2 (38.5,39.1,39.0,39.3,39.1,39.2,38.8,39.2)
16.0259/24/2003workout92up. 5x1600 with 1 minute recovery. 2down.

1600 - 5:12.0 (78.4, 78.7, 78.3, 76.6)
1600 - 5:10.9 (76.2, 78.7, 78.2, 77.9)
1600 - 5:13.8 (77.5, 79.7, 79.0, 77.7)
1600 - 5:18.0 (78.1, 80.6, 80.0, 79.4)
1600 - 5:18.3 (78.9, 81.9, 80.1, 77.5)

really tired today.
16.0258/9/2005workout92up. 5x1600. 2down.
1min recovery.

1600 - 5:12.9 (77.8,79.2,78.8,77.0)
1600 - 5:10.8 (77.2,78.0,78.3,77.3)
1600 - 5:13.2 (77.6,78.3,78.8,78.5)
1600 - 5:13.3 (77.3,78.5,79.1,78.5)
1600 - 5:05.1 (76.3,77.7,77.8,73.3)

ok. time to move it up.
15.5047/29/2005workout92up. 5x1600. 2down.
1 minute recovery.

1600 - 5:10.9 (77.6,77.3,77.8,78.2)
1600 - 5:10.7 (77.1,78.5,79.0,76.1)
1600 - 5:13.6 (77.6,78.6,80.0,77.5)
1600 - 5:15.0 (78.0,79.8,78.8,78.4)
1600 - 5:16.3 (79.1,80.3,79.1,77.8)
15.5047/15/2005workout92up. 5x1600. 2down.
2 minutes recovery.

1600 - 5:12.6 (77.7,78.0,78.7,78.2)
1600 - 5:10.6 (77.5,78.2,77.9,77.0)
1600 - 5:11.2 (77.4,78.1,78.5,77.2)
1600 - 5:12.3 (77.5,78.2,78.7,77.9)
1600 - 5:06.9 (76.5,77.2,77.1,76.1)
14.9734/30/2002workout82 up, 2 down. 4x1600 with 90 seconds recovery

1600 - (4:55.3) - 73.4, 73.6, 73.7, 74.6
1600 - (4:55.1) - 71.6, 74.7, 74.5, 74.3
1600 - (5:03.9) - 73.3, 74.7, 77.0, 78.9
1600 - (5:11.6) - 74.3, 79.0, 79.2, 79.2
14.0772/26/2002workout8light workout at erp. 10x400 with 90 seconds rest. 15 minutes up. 21:43 down. 4 strides after.

1 - 69.8
2 - 69.6
3 - 69.3
4 - 69.0
5 - 68.4
6 - 69.1
7 - 68.6
8 - 68.4
9 - 68.4
10 - 69.2

didn't mind the light workout because I was pretty tired from not much sleep over the weekend. some decent wind over the last straight.
14.0399/10/2005workout182up. 3m tempo. 50 minutes steady-state. 3x1600 (1min recovery). 2down.

3m - 78.5,80.5,81.0,80.2 [5:20.1] 80.2,82.2,81.3,80.5 [5:24.2] 81.2,81.9,81.6,81.5 [5:26.2] 16:10.4

1600 - 5:11.8 (77.1,78.1,78.1,78.4)
1600 - 5:11.9 (76.8,78.3,78.7,78.1)
1600 - 5:12.4 (77.1,79.8,79.3,76.2)
13.0947/20/2004workout102up. 5x2k. 2down.
thru 1600m relaxed. bang last 400.
full recovery ~3:00. with marc.

2k - 76.5, 77.5, 78.6, 78.1 [5:10.7], 67.7 - 6:18.5
2k - 78.2, 77.3, 78.6, 79.2 [5:13.3], 69.1 - 6:22.4
2k - 79.0, 76.4, 77.6, 78.1 [5:11.2], 70.0 - 6:21.2
2k - 78.5, 78.3, 78.7, 78.4 [5:13.9], 69.1 - 6:23.0
2k - 78.1, 77.1, 78.4, 78.7 [5:12.2], 66.3 - 6:18.5

been a while since i had a decent workout. i've felt much better the last few days, even sunday when i ran out of gas that seemed more an energy deficiency than anything with my legs. we got to the track earlier today as well, something else i think helped. we were finished before the time that i've started most of my recent workouts.
12.7384/16/2002workout10sucky workout today. It was warm (90) but I ran like dung. Haven't done a tempo run in about a month (and that one was only 3 miles) and it showed. Intended to do 2x2 loops at the reservoir with 5 minute recovery - cut the 2nd one short because it was over anyway. ran this workout in 8:28-8:20, 8:28-8:14 in the fall and thought i could do that today but nowhere close. trying to hit the splits on the first one put me in o2 debt and killed the second one. even trying to hold back on the second one i went out too hard. will do another tempo run next weekend, going to school on this one. still pointing towards 5k on 5/4, otherwise 5m on 5/5 in summit.

1 - 8:35, 49 = 17:24 (5:33 pace)
2 - 8:47, 2:56 for 880 - although jogged it in in disgust - 11:24 (5:40 pace)
12.582/12/2002workout8armory workout. 15 up. 400-2k-1k-1k-600-600-600. with between 90 and 2 minutes rest. 15 down.

400 - (66.2) - 33.3, 32.9
2k - (6:12.5) - 37.2, 38.2, 37.5, 37.6, 37.7, 37.1, 36.8, 37.1, 36.8, 36.6
1k - (3:01.2) - 35.4, 36.7, 36.4, 36.8, 36.0
1k - (3:01.4) - 36.0, 36.3, 36.4, 36.2, 36.6
600 - (1:45.5) - 34.9, 36.3, 34.4
600 - (1:43.9) - 35.0, 35.0, 33.9
600 - (1:44.8) - 34.2, 35.6, 35.0

feeling good. will take it easy the rest of the week - some strides on thursday - so hopefully will race well this weekend.
12.4481/2/2001workout54*1200 (3:58, 3:56, 3:37, 3:38)
12.1558/28/2001workout102m warm-up, 20 minute tempo run on reservoir covering 2 loops + 940 yds (8:32, 8:36, 2:50 [avg=5:27/m]), jog remainder of 3rd loop, 1 reservoir loop hard (8:12), 2m cool-down

felt good today. ran pm workout with josh feldman.
12.0382/25/2003workout72 up.

1200 - 3:38.8

9x400 with 60 sec recovery
71,71,70.3,69.5,69.9,70.1,70.1,70.6,70.1

2 down.
11.8392/5/2004workout72up. 1200. 3x600. 2x(400-300-200). 2down.

1200 - 3:35.3 (35.7, 35.6, 35.8, 36.0, 36.0, 36.3)
400 jog
600 - 1:44.0 (34.1, 35.1, 34.8)
200 jog
600 - 1:44.5 (33.9, 35.7, 34.9)
200 jog
600 - 1:45.0 (34.9, 35.0, 35.0)
200 jog
400 - 66.6 (33.0, 33.6)
100 jog and right into it
300 - 49.4
100 jog and right into it
200 - 32.0
500 jog
400 - 66.6 (33.1, 33.5)
100 jog and right into it
300 - 48.8
100 jog and right into it
200 - 31.1

with vinnie zarrillo.
11.6773/30/2004workout72up. 8x400. 4x200. 2down.
90 seconds recovery between 400s.
5 minutes between the 4s and 2s.
2 minutes between the 2s.

400 - 69.7 (34.0, 35.7)
400 - 71.4 (35.5, 35.8)
400 - 65.8 (33.0, 32.7)
400 - 71.3 (35.3, 36.0)
400 - 70.6 (34.7, 35.9)
400 - 64.2 (32.2, 32.0)
400 - 70.9 (36.0, 35.0)
400 - 69.5 (34.1, 35.5)

200 - (30.2)
200 - (30.2)
200 - (30.4)
200 - (30.6)

fully intended to run this workout outdoors. stayed at work til 7:15 and it was 39 degrees outside so i decided to head to the armory. of course i only had clothes to run outside, so i ran this workout in tights. yikes.
11.3222/6/2001workout5800 - 2:11
200 - 29
300 - 48
400 - 68
500 - 1:30
400 - 68
300 - 50
200 - 30
10.5552/7/2002workout7armory workout. 15up. 1600. 8x400 with 1 minute recovery. 15 down.

1600 - (4:56.8) - 36.1, 38.3, 37.3, 37.3, 37.2, 37.2, 36.9, 36.5
400 - (70.) - no splits
400 - (71.8) - 35.7, 36.2
400 - (71.1) - 35.2, 35.9
400 - (70.8) - 35.1, 35.8
400 - (70.0) - 34.9, 35.1
400 - (70.1) - 35.1, 35.0
400 - (69.4) - 34.9, 34.5
400 - (68.1) - 34.6, 33.5
10.2146/7/2001workout8threshold run - 7.4m from 72nd on west side to 72nd on east side and back (42:07=5:41/mile)
first mile - 6:15
last mile - 5:12
ran alone, felt good but could have used someone in the middle to push pace. Middle 5.4 run at 5:36/mile
10.0749/30/2003workout72up. 5x1k. 2down.
200m walk/jog recovery. plenty o' rest.

1k - 3:11.1 (76.4, 77.6, 37.1)
1k - 3:07.8 (74.6, 76.0, 37.2)
1k - 3:04.8 (73.9, 74.6, 36.3)
1k - 3:02.7 (73.0, 73.6, 36.2)
1k - 3:00.0 (73.0, 72.3, 34.8)
9.8354/24/2003workout72 up. 2 down. Erp workout.

1600 - 5:17.1 = 77.8, 80.3, 80.6, 78.5

8x400 - 71.9, 70.9, 70.9, 70.6, 72.0, 72.0, 73.2, 72.6
9.80610/9/2001workout92 up, 5x1m on the reservoir (5:11, 5:07, 5:05, 5:07, 5:15), 2 down. Don't know about the fifth one except that it sucked. Rest of the workout was good, on ~2-2.5 minutes recovery. Maybe residual from last few days? fastest i've ever run on the reservoir - it always seems slow.
9.6837/2/2004workout122up. tempo - 5 loops. 2down.
8:58, 8:59, 9:00, 8:56, 8:57 = 44:51 (5:40/mile)

ran alone after a 3 hour nap. i knew i wasn't going to come close to last week, especially alone. when i woke up i wasn't feeling like i could run 7:40/mile, but by the time i started waming up i felt decent - my legs were fine. i guess this is about as even as it gets. felt pretty good during the run despite not getting faster.
9.6789/18/2001workout10~9.5. Hard workout on van cortland 8k course. About 22 minutes of hard running. from start to bridge (6:34, 5:06 at the mile). back hill loop (6:46). second loop (5:38 ~1800). cemetary hill (3:00). sprint finish (1:56). felt good. probably good not to know exact splits and just run hard. warm-up 2.5. cool-down 2.
9.3696/28/2006workout72up. 3x(4x400). 2down.

3 sets of 4x400 on 1 min. recovery.
perhaps even something to build on.

first one in 75, the rest were 70-71.
9.3692/28/2004workout92up.
2 reservoir loops. (8:33, 8:31 - 17:05 total)
3.5 minutes rest.
1 reservoir loop. (7:59)
2down.
8.5931/24/2006workout9ran up to the armory from work.
strode thru 4 200s (35-36). hammy felt decent.
4x400 at the same pace (70-72).
able to turnover a little more for 4 more 200s - 33-34. couple gears left but definitely not pushing it. absolutely the best i've felt in weeks.
8.5876/19/2001workout85x1600 (5:05, 5:03, 5:04, 5:02, 4:59) 2 min recovery
After being tired yesterday wanted to see the effect on today's workout. It was hot too. So all in all, not bad. Ran alone.
8.5553/29/2001workout53x(6x200) with 30 sec recovery
1/2 mile

this is the kind of workout that kicks my ass, and that it did. First set fine, all in 31. Second set first 4 in 31 then implosion. 3rd set first 3 or 4 were decent then a struggle again. Nick gave us a pace to hit for the 1/2. we ran 38-40-36-34 = 2:28. mileage seems to be taking its toll. definitely not fresh at the start of the workout. modified plans for this weekend.
8.3339/2/2005workout72up. 12x400. 2down.
90 seconds recovery.

71.7,69.9,70.6,70.0,70.0,69.7,
70.9,70.6,70.6,70.7,70.6,70.6

felt pretty good.
8.0437/28/2001workout65x1000 (3:09, 3:08, 3:06, 3:04, 3:00)
morning workout. A little sluggish, quads tight as hell. Left knee still stiff
8.0178/21/2001workout102m warm-up, 2m tempo (77.12, 79.22, 78.58, 80.05, 78.30, 78.59, 79.05, 75.43 = 10:26), 1m jog, 2x600 with 200 recovery (1:48, 1:48), 2x400 with 200 recovery (71, 72), 2x800 with 400 recovery (2:24, 2:23), 2x400 with 200 recovery (69, 63), 2m cool-down.

felt good tonight. ran with erik goetze, isaya okwiya, craig chilton, and alan ruben. everyone seemed to have a strong workout. last 400 was in lane 3 most of the way so in actuality was even faster. very controlled. good to see there is still some speed in my legs.
8.0016/18/2004workout102up. tempo - 4 loops at reservoir. 2 down.

8:49, 8:46, 9:05, 8:58 = 35:39.

wow, this was pathetic. wednesday seems to have killed me. it was pretty hot today. i wasn't feeling so great on the warmup and it carried thru to the workout. was at work late today too. thinking of doing friday workouts in the morning because i felt better then. small consolation is that marc feels crappy too.
7.7895/13/2003workout9with stephane bois. 16 minutes up. 16 minutes down.

fartlek - 6 x 3 minutes on - 2 minutes off.

pretty hard. died a little on the last push.
7.6598/21/2002workout1541 minutes to prospect park
5k - 15:57
41 minutes back

pace felt fast but ran aggressively. Happy with time for this point of my training and the course.
7.4594/2/2006workout102up. 10k tempo. 2down.

5:16,5:20,5:22,5:39,5:26,5:29 +.2 = 33:41.

mile 4 was up the hill by lasker pool. i was out faster than i expected. i didn't go to the well over the last 3 miles. felt decent but tunning hard in the morning wasn't so fun.
7.3994/7/2006workout92up. 3loop tempo. 2down.
8:45,8:46,8:46 = 26:19

this was going to be 4 loops but after 3/4 mile of the 3rd loop i pretty much ran out of gas. i'm pretty tired. it feels like i'm getting sick.
7.36/22/2004workout102up. 3x3200m with 90 seconds recovery. 2down.

3200 - 10:45.4 (81.4,80.8,80.0,80.4,80.8,81.6,80.5,79.9)

3200 - 10:40.7 (79.3,79.9,80.5,80.4,80.6,81.5,79.9,78.6)

3200 - 10:29.8 (78.8,78.8,79.2,78.9,79.2,79.8,78.9,76.2)

kept feeling stronger as the workout went on. a much better feeling than last friday.
7.2642/1/2005workout92up. 4x great hill repeats. 2 down.
with marc.

screwed this one up good. you'd think i'd know better by now. out too hard on the first, suffered a good bit of oxygen debt, and finally recovered for the last. 5:36, 5:44, 5:51, 5:42. yeah.
7.2051/1/2002workout102m up, 12x hill repeats on 102nd st transverse, 2m down. The hill was not quite steep enough and the recovery was a little too long. Splits were: 76, 77, 77, 73, 72, 73, 74, 72, 73, 74, 74, 74 with ~2 minutes rest. Total time - 39:43.
7.211/30/2001workout86x1000, first workout since the marathon. Felt decent - 3:11, 3:10, 3:10, 3:03, 3:06, 3:05
2up, half mile jog after 1000's, 3x150 pickups, 1.5 down
7.1876/29/2004workout102up. 3x3200. 2 down. 90 seconds recovery.
with marc.

3200 - 10:37.2 (81.6,79.8,79.3,78.6,78.6,79.7,79.9,79.7)

3200 - 10:36.1 (78.8,79.0,78.8,79.4,79.2,79.6,80.8,80.6)

3200 - 10:38.5 (79.2,80.1,79.0,79.1,79.2,81.5,83.0,77.5)

kinda dying after the 2k on the second and third intervals, obviously caused by pace slightly faster than last week. kick for respectablility on #3.
7.1287/26/2001workout1215 min. warmup, 20(:04) minute tempo run on reservoir covering 2 loops + 880 yds (8:46, 8:36, 2:41 [avg=5:31/m]), alone. Took gel. Jog to 72nd street. Cptc workout: Lower loop with 1 mile pickup (5:15). 1/2 mile pickup up cat hill (2:27) and complete 4 mile loop with additional 1 mile pickup (5:17) and 3x150 strides.

Ran cptc workout alone. apparently my "miles" were slightly long. quads were very tight this evening, presumably from bike last night and this morning. Nonetheless, a quality tempo run.
7.0523/24/2006workout92up. 3 upper loops. 2down.
with marc.

8:39, 8:26, 8:26 = 25:32

took the day off from work. so plenty of sleep last night and a meal timed nicely before this workout.
7.0279/27/2001workout62 warm-up

8x400 with 1 minute recovery (71,71,71,71,71,70,71,70)

2 cool-down

cold still hanging on despite improving yesterday. cut back mileage a bit today and rest of the week on nick's advice in order to be a little more fresh for sunday.
7.0071/5/2002workout92up, 3 loops of reservoir (8:55, 8:53, 8:37 = 26:26 or 5:37 pace), 3x 100m pickups - slightly downhill - hard, 2down.
Felt pretty good today. Also found out I was in last night's meet but in a meet that was to end at 11, the 3k was run at 11:40. I was already in bed.
6.9799/18/2003workout72up. 5x1000. 2 down. 200 walk/jog recovery.

1000 - 3:07.4 (73.8, 75.8, 37.8)
1000 - 3:06.3 (72.9, 76.3, 37.1)
1000 - 3:05.1 (73.3, 75.0, 36.8)
1000 - 3:06.6 (73.7, 75.6, 37.3)
1000 - 3:05.9 (74.8, 75.7, 35.4)

ran at riverbank. a little windy. like 20-30 mph hurricane residual.
6.671/17/2002workout7armory workout
2up, 3x(400-600-400), 3x200, 2down

short recovery between intervals, full between sets

400 - (70.5) - 34.8, 35.6
600 - (1:48.3) - 35.8, 36.5, 36.0
400 - (69.5) - 34.8, 34.7
400 - (66.8) - 33.0, 33.8
600 - (1:44.3) - 34.5, 35.3, 34.6
400 - (67.7) - 33.8, 33.9
400 - (66.2) - 33.6, 32.6
600 - (1:42.9) - 34.7, 34.2, 34.0
400 - (67.7) - 34.3, 33.3
200 - 32.4
200 - 31.5
200 - 31.4

felt shitty (stiff and hungry) at start of the workout, so glad it went this well.
6.65912/28/2004workout92up. 5 x 5min hard with 1 minute recovery. 2down.
i wanted to do this at kent but the fieldhouse was closed this week. not sure how this went since i didn't know distances. the hills made it hard but enabled me to get going pretty good at times.

the weather is getting better. basically this means i can wear fewer clothes, so in some ways it's equally cold.
6.5174/6/2005workout72up. 5x1k. 2down.
2 minutes recovery.

1k - 3:05.6 (73.8,74.8,37.0)
1k - 3:05.5 (74.2,74.7,36.6)
1k - 3:05.0 (73.8,74.0,37.1)
1k - 3:04.7 (73.9,73.9,37.0)
1k - 3:04.3 (72.9,74.1,37.3)

outside at erp.

what a mess one fkn clerical error can make. talked to marc tonight and now people think he is going to join the manhattan track club "too". apparently because he had no club affiliation listed at the otherwise forgettable (for us) 8k. let's just get this straight. for now, neither of us have plans of joining their club. we like them, they're fun, friendly, and actually care about running well, which let's face it, is not the norm here in the city.

for the record, we ran the 8k because we wanted to run fast. i found out hacks like us might have a chance at running thru ray biersbach. remember this is an elite race, primarily an invitational. anyway, thru ray, i sent an email to david monti. i told marc to send an email to david monti. neither one of us specified any club affiliation in those emails because all we wanted to do was run a quality race. go look at the pictures. we represented who you all know we represent and not nearly as well as we would have liked. personally, if i had run respectably, i would feel comfortable emailing david and saying, "hey david could you change my team name to runner's high? that's who i run for." but i didn't run well, and i'm not going to embarrass myself further by highlighting my effort. get it?
6.4928/8/2003workout132up.
1x2.5m reservoir loop - 13:30 (5:24 pace)
2x2.5m reservoir loop - 6:30 pace.
2x slightly more than a mile - 5:44, 5:54
2 down.

not happy with this. got out too hard on the 2.5m loop and didn't finish strong. so although the pace was what i wanted, the effort was wrong.

the second set of pickups was too much effort. need to do this workout again and improve the pacing.
6.45512/4/2001workout915 min warmup
15 min at good pace - 86, 90, 87, 89, 90, 90, 87, 89, 88, 89, a little more (just under 6:00 pace)
5 min easy
15 min a little faster - 87, 86, 85, 85, 86, 84, 83, 84, 85, 2:12 on the end (5:42 pace)
10 min cooldown

ran this at the track so I could watch practice too. Felt pretty good, although it was a little cold and I was stiff. Also, got very little sleep the previous night.
6.3159/21/2001workout103m warmup
"crescent" hills from nick's house with Anthony DeBenedictis - this workout repeats a loop which consists of a gradual hill such that it can be ascended in approximately 1 minute and then descended to reach the starting point. prior to the workout, nick said i should be able to hit 60-63, and that the recovery part should be a jog, however a good jog (later revealed to be 70 seconds). goal was 14 repeats. splits, including recovery - 1) 60.26, 68.9, 2) 61.3, 69.2, 3) 61.4, 68.1, 4) 61.4, 68.5, 5) 61.4, 67.8, 6) 61.7, 64.6, 7) 62.3, 66.5, 8) 62.9, 67.2, 9) 63.3, 67.0, 10) 64.6,
6.2635/10/2001workout58x400
67,67,67,67
67,69,70,70

ran out of gas from lack of sleep
6.2283/20/2001workout95x1mile
5:13,5:06,4:59,5:08,5:14

need to control pace better, was jogging to 72's only to die later - first 3 were easy, last 2 were a struggle
6.0981/11/2005workout82up. 6x1k with 90 seconds recovery. 2down.

1k - 3:09.8 (37.9,37.8,37.8,38.7,37.6)
1k - 3:06.3 (37.1,37.3,37.4,37.8,36.8)
1k - 3:06.9 (37.0,38.0,37.4,37.0,37.5)
1k - 3:09.3 (37.0,38.0,38.2,38.7,37.3)
1k - 3:10.0 (37.2,38.1,38.4,38.5,37.9)
1k - 3:06.8 (37.6,37.0,38.5,37.9,35.8)
6.0656/26/2001workout85x1600 with 1 minute recovery (5:17, 5:18, 5:18, 5:19, 5:10)
hot, ran alone at 4pm because of baseball tix
6.0213/19/2002workout715 up. 10x400. 15 down.

~90 sec rest.
400 - (71.9) - 35.8, 36.1
400 - (71.2) - 34.8, 36.4
400 - (71.6) - 35.2, 36.4
400 - (69.9) - 34.2, 35.8
400 - (70.8) - 35.2, 35.6
400 - (70.1) - 34.5, 35.6
400 - (69.7) - 34.4, 35.3
400 - (70.7) - 35.2, 35.5
400 - (70.1) - 34.7, 35.5
400 - (69.4) - 34.8, 34.7

that god damn cold is back. actually is back retroactive to sunday.
5.9759/21/2004workout122up.
5 reservoir loops: 8:52, 8:56, 8:51, 8:55, 8:58.
44:33.
2 down.

i was feeling a little funny before this workout, but didn't think it was anything too serious. well this workout changed that. i was pretty tired on my cooldown and by the time i got home my body wasn't regulating itself too well. slight fever, some congestion, and very tired.
5.9687/29/2003workout102up. 5x2000, starting every 8 minutes (~90 seconds recovery). 2down.

2k - 6:33.0 (79.3, 78.7, 78.6, 79.0, 77.3)
2k - 6:34.7 (78.3, 79.0, 79.1, 79.4, 78.8)
2k - 6:33.1 (78.6, 79.0, 78.5, 80.3, 76.8)
2k - 6:34.2 (78.8, 79.2, 78.5, 80.4, 77.2)
2k - 6:39.4 (79.0, 80.3, 80.5, 81.3, 78.3)
5.8795/31/2001workout5hill repeats on northern hills: 1:50, 1:48, 1:44, 69,68,66
ran controlled so as to avoid the soreness experienced last time, yet I was faster
5.7111/3/2006workout82up. 15x400 with 1 minute recovery. 2down.

400 - 72.7
400 - 72.1
400 - 71.9
400 - 72.3
400 - 72.2
400 - 71.6
400 - 72.5
400 - 72.4
400 - 71.8
400 - 72.9
400 - 73.2
400 - 72.9
400 - 73.2
400 - 73.6
400 - 72.8

first workout in a while. it was really hot in the armory and kinda crowded too. felt ok at the start but i was feeling it by 9. kinda sad. i wasn't so worried about the pace.
5.7033/5/2002workout7armory workout. 15 up. 15 down.
400, 600, 400, 600, 400, 600, 400, 600, 400.
90 seconds recovery.

400 - (69.1) - 34.6, 34.5
600 - (1:44.4) - 34.9, 34.7, 34.7
400 - (69.0) - 34.4, 34.6
600 - (1:44.2) - 34.2, 35.9, 34.1
400 - (68.9) - 34.1, 34.7
600 - (1:44.9) - 34.0, 35.6, 35.3
400 - (68.8) - 34.4, 34.4
600 - (1:46.0) - 34.9, 35.5, 35.6
400 - (68.8) - 34.1, 34.7

this workout was harder than i thought it would be at the onset. cold coming on?
5.6216/25/2004workout122up. tempo - 5 loops of reservoir. 2 down.
with marc.

8:50, 8:45, 8:44, 8:37, 8:25 = 43:24 (5:30 pace)

light rain. we waited til after the downpour. cool, no wind, so nearly perfect conditions despite dos (tip o' the hat to james, whose ass better be running) bolts of lighting that we observed hitting the empire state building.

felt really good. this was pretty effortless.
5.6057/31/2001workout104x2m with 2 min recovery - 11:13, 11:13, 11:22, 11:35 on cp reservoir, alone.
A little disappointed with this workout, really fell off on the last one. Maybe I was too ambitious maybe it was yesterday's run combined with a hard 20 on sunday, maybe it was the drive back from hartford immediately before, maybe i just suck. 378 miles for july - some sort of pr.
5.5189/27/2002workout10mcdonough special: workout at holmdel xc course - 30 minutes of hard running. 6 intervals - 1 for 7:30 that was flat, then 5 "bowl miles" which took about 4:22 to run and include a big downhill followed by a big uphill. Actual splits were - 4:24, 4:26, 4:21, 4:19, 4:23, whatever that means other than they were pretty even.
5.3233/29/2005workout5had to bag this. today was fkd up. up at 4am for work. worked til noon, ran home, and slept until 6:30. tried to work out. shouldn't have bothered. did a couple repeats, had no energy, and stopped. not too happy about this.
5.174/26/2002workout11up in philly before penn relays. With anthony DeB. Hard run. Out 36:30 at 6:00 or just under. Nearly as hard on the way back with pickups. 2:00 on, 1:30 off. 3:00 on, 1:30 off. 1:00 on, 1:30 off. 2:00 on, 2:00 off. 2:00 on. 2:00 off. 2:00 on. Jog back. 70:15 total.
5.1493/4/2005workout113up. 3.5 loops of the northern hills. 3down.
7:47,7:46,7:41,3:43 = 26:59

felt great for the workout. didn't think i would because i was pretty tired all day.
5.0989/13/2005workout102up. 3x3200. 2down.
90 seconds recovery.

3200 - 10:37.3 (79.2,79.3,79.9,80.2,80.0,79.7,80.2,78.8)

3200 - 10:36.9 (78.7,79.7,79.8,80.8,79.7,80.8,78.9,78.6)

3200 - 10:30.9 (77.5,79.6,78.8,80.0,79.7,80.3,79.0,76.0)
5.0988/16/2005workout102up. 3x3200. 90 seconds recovery. 2down.

3200 - 10:38.8 (79.5,80.4,80.0,79.5 [5:19.4] 79.6,80.1,80.4,79.4)

3200 - 10:38.7 (79.0,79.8,80.1,79.2 [5:18.0] 79.9,80.4,80.5,79.9)

3200 - 10:31.4 (79.5,79.6,79.0,79.7 [5:17.9] 79.7,79.4,78.4,76.1)
5.0838/10/2004workout122up. 4x3200. 2down.
90 seconds recovery. alone.

3200 - 10:48.4 (81.3,80.1,80.6,81.3,80.5,80.7,82.3,81.7)

3200 - 10:38.8 (78.2,79.8,79.7,80.0,78.7,80.0,81.6,80.8)

3200 - 10:42.7 (78.9,80.9,80.5,80.5,80.6,80.9,80.8,79.6)

3200 - 10.39.5 (79.5,78.4,80.1,80.1,80.3,80.2,81.3,79.6)

well this went ok. though i might be able to get faster on the last 2, but not by myself in the dark. didn't feel bad, but not quite as relaxed as i would have liked.
5.0765/3/2003workout92up. Reservoir workout. 2down.
2 loops - 17:12 - 8:37, 8:34
recover 3.5 minutes
1 loop - 8:12
4.9323/5/2004workout920 minutes up.
20 minutes pickup.
15 minutes down.
4 strides.

in cleveland. with tucker. warm but windy. did the push with the wind.
4.927/22/2003workout132up. tempo - 6 reservoir loops. 2 down.

9:11, 9:15, 9:15, 9:13, 9:13, 9:07.
Total time: 55:17
Pace: 5:52.

Didn't really slow down, but didn't get faster either. Not the greatest workout to do by yourself.
4.8529/4/2001workout124x1 loop at cp reservoir with 4 min recovery (3 on last one) [8:35, 8:24, 8:15, 8:11] with Anthony DeBenedictis and nyu gang

felt good during this workout, holding back severely on the first one, hurting a little on the last one

(went thru 1m in 5:08 so i slowed over last .6)
4.8228/30/2002workout122up. 5x reservoir loop. 2 down.
9:10, 9:15, 9:07, 9:00, 8:59 = 45:33 (5:49/m)

tired going into this workout. Tried to talk myself out of it but didn't succeed. Nothing was there when i tried to pick it up. first lap faster than i intended - wanted to run 9:25, 9:10, 9:10, 8:55, 8:40.
4.6966/28/2005workout102up. 2x2loops with 3 minutes recovery. 2down.

8:55, 8:43 = 17:39.
8:47, 8:57 = 17:45.

this was going well thru 1 mile (5:31) of the second interval. the next mile was ok, but slower, then the last mile was pretty poor.

partially my fault for running too hard yesterday, especially after pushing it on sunday. mad at myself for that. tomorrow probably won't go so well either.

also, haven't slept super great the past 2 days.
4.6684/1/2005workout102up. 4 loops. 2down.
8:56, 8:47, 8:43, 8:46 = 35:15

legs felt good but rhythm off.
4.66812/1/2004workout102up. 4 loops. 2down.

9:11, 8:59, 9:02, 8:55 = 36:09.

windy. felt more comfortable than last week.
4.6195/12/2006workout102up. tempo - 4 loops. 2down.

8:49,8:46,8:43,8:39 = 34:59.

felt pretty good. couldn't get much faster though.
4.6199/27/2003workout92up. 8k tempo. 2down.

85.0, 82.1, 82.7, 82.6 = 5:32.3
82.6, 82.5, 82.6, 81.5 = 11:01.5 (5:29.2)
82.7, 81.9, 82.4, 81.8 = 16:30.4 (5:28.8)
82.8, 83.4, 82.2, 82.8 = 22:01.5 (5:31.2)
83.2, 82.9, 82.7, 78.8 = 27:29.1 (5:27.6)

felt good. lots of sleep last night.
4.5249/17/2004workout82up. 6x1000m with 2 minutes recovery. 2down.

1k - 3:08.7 (76.5,74.7,37.5)
1k - 3:04.9 (74.8,72.9,37.2)
1k - 3:05.0 (74.5,74.4,36.2)
1k - 3:06.5 (73.9,75.2,37.3)
1k - 3:08.7 (75.9,75.5,37.4)
1k - 3:06.2 (74.6,74.3,37.3)

given that this wasn't fast, i wish it hadn't felt like it was. tired => end of week.
4.3888/21/2004workout92up.
2 reservoir loops - 8:25, 8:23 = 8:49
3 minutes recovery.
1 loop - 8:03.
2down.

felt good. very relaxed. enough sleep does wonders. this week was much better than last.
4.3595/6/2004workout82up. 10x400, 90 seconds recovery. 3.5down.

400 - 73.0
400 - 69.9
400 - 71.2
400 - 70.9
400 - 70.2
400 - 69.3
400 - 69.9
400 - 69.3
400 - 70.4
400 - 69.9
4.3528/27/2002workout102up/2down, track workout

2.5m - 80.2, 81.0, 81.4, 81.7 (5:24), 81.0, 81.7, 81.5, 81.3 (10:49, 5:25), 82.1, 80.8 = 13:32.7
2 lap jog

4x800 - 1 minute recovery
75.3, 74.4 = 2:29.7
74.7, 76.1 = 2:30.8
74.5, 75.7 = 2:30.1
74.8, 74.7 = 2:29.5

1 minute recovery
1.5m - 79.5, 79.7, 78.7, 79.5, 77.6, 73.5 = 7:48.4 (5:17.3 at 1m)
4.3512/25/2001workout10fartlek in cleveland along tow path. 9 pickups of 1,2,3,4,5,4,3,2,1 minutes with 2 minutes recovery excepting the 1 minute pickups which were preceeded and proceeded by 1 minute. This workout felt good.
4.34510/31/2001workout62up, 2 reservoir loops (8:58, 9:08) pace was all over the place, felt short of breath and kind of shitty - no rhythm, maybe diet? Did 3 days of protein...
4.293/14/2002workout72up. 13x400. 2 down.
With vinnie and joe.

60 seconds recovery. Pussed out on #14.

400 - 68.1
400 - 67.2
400 - 67.1
400 - 67.6
400 - 66.8
400 - 67.6
400 - 68.1
full recovery
400 - 68.1
400 - 67.7
400 - 67.2
400 - 68.1
400 - 68.9
400 - 68.7
4.268/6/2004workout102up. 9600m threshold. 2down.

1 - 82.8, 82.2, 82.7, 80.8 = 5:28.5
2 - 82.0, 81.3, 82.6, 82.1 = 10:56.5 (5:28.0)
3 - 81.4, 81.5, 80.6, 81.4 = 16:21.5 (5:25.0)
4 - 82.2, 82.2, 82.3, 81.9 = 21:50.1 (5:28.6)
5 - 81.9, 82.0, 82.0, 83.7 = 27:19.7 (5:29.6)
6 - 83.1, 83.8, 83.9, 80.1 = 32:50.6 (5:30.9)

everything felt good til the last 2k. otherwise not bad. some wind and cold. FKN C.O.L.D. this weather would be nice in march or november. not august.
4.23110/25/2001workout102up. 5x reservoir loop. 3/4 down.
marathon pace.
9:11, 9:08, 9:08, 9:11, 9:16 = 45:55 [5:51/mile],

windy, felt ok but surprised that pace was this slow
4.1515/14/2004workout72up. 400-600-400-600-400-600-400-600-400. 2down.
90 seconds recovery.

400 - 66.9
600 - 1:43.8 (68.9, 34.9)
400 - 68.4
600 - 1:43.9 (68.6, 35.3)
400 - 66.8
600 - 1:43.3 (68.4, 34.9)
400 - 67.4
600 - 1:44.0 (68.7, 35.3)
400 - 66.6

legs were heavy. pulse seemed pretty high. not fresh.
4.1211/7/2005workout92up. threshold. 2down.

this experiment failed. i wanted to run 4 loops and had to settle for a gradual decelaration. 8:58, 9:05, and the third loop finished with a jog due to a gastro-intestinal exigency.

i don't think the idea was bad, but i recognized that this might not go well. this was a solid week, so i'm not overly disappointed. nevertheless, i probably won't attempt this - doubling back after a short workout - again.
4.0546/11/2004workout102up. 4 loops at the reservoir. 2down.
8:48, 8:42, 8:37, 8:32 = 34:40 [5:30/mile]

perfect weather. felt pretty good. skipped morning run this morning because i decided i had jumped up the mileage enough for this week as it is.
4.0457/4/2003workout11kinda sucky workout. hot and buggy.

intended 5 loop tempo. didn't happen. pace kept decreasing. did 3 loops. took 5 minute recovery. did another loop. pace still not there. did another 880. bagged it.

3 loops - 9:12, 9:20, 9:23
1 loop - 9:18

2up. 2 down.
4.03812/7/2001workout72 up
3x1000 - 3:03, 2:57, 3:01
3x600 - 1:46, 1:43, 1:46
all with full recovery
1.5 down

felt good, relaxed, felt it a little on the last one. Wasn't trying to run this fast. A bit surprised this pace felt like this. nick thought this was a bit too fast and that i need to consciously back off so i don't crash in 2 months. will work on this.
4.0351/8/2004workout72up. 3x400-600-400. 3x200. 2down.
75 seconds between intervals. 400 jog between sets. 200 jog between 200s.

400 - 69.2 (35.1, 34.1)
600 - 1:46.5 (34.6, 35.9, 36.0)
400 - 68.6 (33.7, 35.0)

400 - 68.8 (34.3, 34.5)
600 - 1:44.9 (33.9, 35.6, 35.4)
400 - 68.9 (34.0, 34.9)

400 - 67.6 (33.9, 33.7)
600 - 1:44.7 (34.7, 35.1, 34.9)
400 - 69.0 (34.6, 34.4)

3x200 - 31.5, 31.7, 31.3
3.9473/18/2004workout72up. 5x(600-400). 90 seconds between intervals, 2 minutes between sets. 2 down.

600 - 1:49.1 (36.4, 36.6, 36.2)
400 - 70.2 (34.3, 35.9)
600 - 1:46.3 (34.7, 36.1, 35.5)
400 - 68.3 (34.1, 34.2)
600 - 1:47.0 (35.1, 36.1, 35.8)
400 - 67.3 (33.4, 33.9)
600 - 1:45.7 (34.8, 35.3, 35.6)
400 - 68.7 (33.8, 34.9)
600 - 1:46.1 (35.3, 35.5, 35.3)
400 - 66.8 (33.4, 33.4)
3.9383/30/2006workout102up. 10x400. 5+down.

73.7,73.2,71.5,72.0,73.3,72.3,73.1,72.2,72.0,72.8

can't say i felt like i was in any kind of shape, but my hamstring didn't hurt, and that it the most important thing. why i thought the 5 mile cool down would be a good idea i have no idea, this whole thing took so long.
3.9017/19/2001workout1315 min. warmup, 20(:07) minute tempo run on reservoir covering 2 loops + 880 yds (8:37, 8:44, 2:47[avg=5:32/m]), with craig chilton for first 2.5m. Jog to 72nd street. cptc workout: out-n-back 72W to needle (6.5m). Out - 18:44 (5:46/m), Back - 17:47(5:28/m), Total - 36:31(5:37/m).

Feeling strong today. Good run with erik goetze on back part of cptc workout. after 44 years alan ruben doesn't know how to tie his shoes (?) else he would have joined in the merriment on the return. on the out part of the workout i was just running super relaxed, letting richie borrero (good to see him) and isaya carry the load.
3.854/15/2003workout7 erp workout. 8x600 with 2:00 recovery. 2up. 2 down.

600 - 1:44.0 (69.1, 35.0)
600 - 1:46.8 (71.6, 35.2)
600 - 1:47.1 (71.6, 35.5)
600 - 1:46.9 (70.6, 36.3)
600 - 1:44.5 (69.3, 35.2)
600 - 1:44.5 (69.3, 35.3)
600 - 1:46.1 (70.0, 36.1)
600 - 1:46.4 (71.1, 35.3)
3.8468/9/2001workout12hot. Shortened workout and adjusted pace accordingly. 2m warmup, 2 reservoir loops (8:58, 8:46) jog to cptc workout. 3x3min pickups with 2 minutes recovery but not a jog. Was supposed to be 5 but heat and yesterday thwarted this effort. can not let wednesday affect thursday. 6 miles total with cptc.
3.7862/24/2001workout6with 20 minutes hard
3.7863/4/2003workout7armory workout
2up, 2down
1000 - 3:05.9 (37.5, 38.03, 37.2, 36.8, 36.4)
1000 - 3:04.1 (36.9, 37.5, 37.1, 36.8, 35.9)
600 - 1:48.3 (35.8, 36.4, 36.1)
600 - 1:46.3 (35.9, 36.4, 34.07)
400 - 70.4 (35.4, 35.0)
400 - 68.7 (34.5, 34.3)
400 - 66.9 (33.7, 33.2)
3.6767/27/2004workout132up. tempo - 6 reservoir loops. 2 down.

8:53, 8:49, 8:58, 9:08, 9:09, 8:58.
Total time: 53:58
Pace: 5:42.

hey, cool, got to workout in the rain again. might as well be living in seattle. one of those workouts where it seems easier to do another lap at the same pace rather than run faster for the current one. this is well faster than last year's effort, but i'd be more satisfied if all the loops were sub-9. going to shorten the tempo run and run them faster. probably move them to the track also.
3.6622/22/2003workout748 minutes with 20 hard.

cold, rain and wind.
3.63512/14/2004workout82up. 16x400 with 60 second recovery. 2down.
at the armory.

400 - 74.6
400 - 73.4
400 - 72.6
400 - 72.1
400 - 72.8
400 - 71.3
400 - 72.8
400 - 74.1
400 - 73.4
400 - 72.8
400 - 73.7
400 - 72.0
400 - 72.5
400 - 72.7
400 - 73.0
400 - 73.8

concrete evidence that right now i am not fast. on the bright side, before chicago i couldn't even do strides right because my knee hurt so much, so to do a workout pain free is good.

on another note, bernard kerik seems like a great guy, eh? great, in the sense that, anything which makes our unfortunate president look bad, is good.
3.6244/9/2005workout102up. 6m tempo. 2down.

2@ ~marathon pace.
2@ ~1/2 marathon pace.
2@ ~marathon pace.

1 - 84.0,85.7,83.9,84.7 = 5:38.2
2 - 84.0,85.7,84.3,85.3 = 5:39.3
3 - 80.1,80.9,80.0,81.1 = 5:22.1
4 - 80.3,80.8,80.9,81.3 = 5:23.3
5 - 87.7,85.2,85.1,84.2 = 5:42.2
6 - 84.1,83.9,84.6,84.6 = 5:37.2

33:33.

this felt pretty easy.
3.3621/6/2005workout72up. 3x1000 (3min rec), 3x600 (2min rec), 3x200(1min rec). 2down.

1000 - 3:01.8 (35.6,37.0,35.9,36.5,36.8)
1000 - 3:01.9 (35.4,36.7,37.0,36.6,36.1)
1000 - 3:02.2 (36.6,36.6,36.3,36.6,37.1)

600 - 1:48.3 (36.1,36.5,35.7)
600 - 1:47.5 (35.6,36.2,35.6)
600 - 1:47.6 (35.6,36.2,35.7)

200 - 32.9
200 - 32.7
200 - 32.3

this was primarily to get my legs moving a bit. it felt pretty easy.
3.3358/20/2005workout92up. 5m tempo. 2down.
effed up my watch during this run. first mile was 5:15, second and last were 5:23. i think the third was 5:23 also, and the 4th, up cat hill, was atrocious as the total time was just under 27. so you can do the math. there was a race going on at the time, on a pretty difficult course and at a pretty early hour, which didn't help with the overall effort. moreover, it contributed to the first mile being too fast and consequently, the 4th mile being too slow. regardless, it's probably better than i would have done solo. went home and slept for 3.5 hours - since i wasn't going to philly for the wiggles, wtf? - and felt decent afterward.
3.0113/25/2003workout6aborted workout - cold catches up with me.
2.97812/11/2001workout75x1000 (3:04, 3:04, 3:04, 3:07, 3:08)
1st armory workout. No rhythm.
2.9647/12/2001workout1215 min. warmup, 20 minute tempo run on reservoir covering 2 loops + 780 yds (8:55, 8:41, 2:24[avg=5:35/m]). Jog to 72nd street. Jog back to reservoir with cptc. 3/4 mile pickup - 4:04, jog - 1:42, .82m pickup - 4:20, jog - 3:17, 1 loop - 8:39, jog back to 72nd st.
feeling better today after 11.5 hours sleep last night due to exhaustion. first time doing the tempo run prior to cptc workout, a good day to do it because the workout was short, but bad because still not 100% after the race. quads hurt during the last loop, which i originally intended to be 2 miles but decided i hurt enough after 1 loop.
2.9466/4/2002workout9workout @ erp - 20x400 with 50 sec recovery.
15 up. 15 down.

400s(70.5, 70.9, 70.5, 70.3, 70.1, 70.6, 69.8, 71.2, 70.8, 69.9, 69.0, 71.0, 70.3, 71.2, 71.9, 69.9, 69.7, 66.0, 70.3, 67.4)
2.8545/2/2001workout85x1000
3:04,3:03,3:08,3:13,3:08

not the best job of pacing. Goal was 3:07 for all. Warmest day for track workout thus far. 80 degrees plus.
2.8545/29/2002workout86x1000 hard. Recovery was 1 lap jog around infield. 15 up. 15 down.

1000 - (2:57.1) - 71.3, 70.2, 35.6
1000 - (2:55.9) - 69.6, 71.3, 35.1
1000 - (2:57.0) - 69.6, 71.4, 36.0
1000 - (2:56.6) - 69.4, 71.2, 36.1
1000 - (2:57.5) - 69.6, 72.8, 35.2
1000 - (2:58.3) - 70.5, 72.8, 35.1
2.7687/21/2001workout65x1000 (3:03, 3:03, 3:01, 3:03, 2:57)

put this workout off all day. Walked all over nyc. Stocked up on black socks at niketown. Finally got to the track at 7:30
2.5075/29/2001workout85x1600 (5:02,5:04,5:02,5:06,4:57)
2 min recovery, alone, felt good
2.4543/16/2002workout815 up. 3m tempo. 21:43 down.

84.9, 84.0, 83.4, 83.4 (5:35.7)
83.8, 83.1, 83.4, 83.0 (5:33.3)
82.3, 82.4, 82.9, 80.0 (5:27.6) = 16:36.6

stomach felt funny during run. not how i wanted to feel.
2.3755/21/2003workout72 up. 5x(600-400). 90 seconds between intervals, 2 minutes between sets. 2 down.

600 - 1:44.8 (70.0, 34.7)
400 - 69.3
600 - 1:44.8 (70.2, 34.5)
400 - 69.0
600 - 1:44.4 (69.9, 34.5)
400 - 67.6
600 - 1:47.6 (71.4, 36.2)
400 - 68.3
600 - 1:45.3 (70.3, 35.0)
400 - 67.2
2.3755/21/2002workout75x(600-400). 90 seconds between intervals, 2 minutes between sets. 17:55 up. 13:46 down.

600 - (1:42.0) - 67.2, 34.8
400 - 67.4
600 - (1:43.2) - 67.9, 35.3
400 - 68.0
600 - (1:42.5) - 67.5, 34.9
400 - 67.2
600 - (1:43.1) - 67.9, 35.2
400 - 67.3
600 - (1:41.9) - 67.3, 34.6
400 - 64.6
2.33911/24/2004workout102up. 4 loops. 2 down.

8:55, 8:47, 8:55, 9:03 = 35:42
2.3133/14/2006workout92up. 3loops. 2down.
8:54,8:43,8:36=26:14.
2.3135/3/2003workout52up. Rabbit 3k. 2down.
1m - 4:38 - 67, 70,70,70
2.3139/30/2004workout102up. 6m. 2down.

86.1, 89.1, 87.6, 88.8 = 5:51
89.3, 89.2, 88.4, 89.1 = 5:56 (11:47)
82.4, 83.9, 83.6, 82.6 = 5:32 (17:19)
84.3, 83.2, 84.0, 84.6 = 5:37 (22:56)
89.3, 87.9, 87.3, 87.3 = 5:51 (27:47)
87.8, 87.3, 86.7, 87.3 = 5:49 (34:36)

about what i expected.
2.34/9/2002workout8workout at erp

2 up. 5x1000, 2x600 with 2 minutes recovery. 2 down.
1000 - (3:00.0) - 70.4, 72.9, 36.7
1000 - (3:03.8) - 73.6, 73.6, 36.6
1000 - (3:03.9) - 73.7, 74.5, 35.7
1000 - (3:03.6) - 73.4, 73.9, 36.4
1000 - (3:06.8) - 74.5, 76.1, 36.2
600 - (1:42.4) - 68.6, 33.8
600 - (1:39.3) - 66.7, 32.7

Warm today, some wind. Seemed to pick up on the last 1000, but may have just been tired.
2.2883/17/2006workout92up. 3 reservoir loops. 2down.
8:57,8:51,8:30 = 26:19
2.2881/7/2006workout92up. 3 reservoir loops. 2down.
9:16,8:59,8:45 = 27:01.

wasn't trying to do much more than this.
2.28812/24/2004workout102up. tempo - 4 loops. 2down.

8:57, 9:00, 8:54, 8:52 = 35:45.
2.2889/21/2005workout102up. tempo. 4 loops. 2down.

8:52,8:47,8:42,8:33 = 34:54
2.2884/13/2005workout62up. 2@marathon pace. 2down.

1 - 85.2,84.4,85.8,84.8 = 5:40.1
2 - 82.8,83.2,83.0,83.7 = 5:32.8
11:12.9

over.
2.2881/21/2005workout102up. tempo - 4 loops. 2down.

8:55, 8:50, 8:54, 8:43 = 35:24.
2.2889/6/2002workout102up/2down 4 reservoir loops.

9:07, 9:00, 8:49, 8:35 = 35:33 (5:40/m)
2.2883/12/2003workout112up. 6.5 tempo on track. 2 down.

89.0, 88.0, 88.7, 88.4 = 5:54
86.6, 84.9, 85.6, 85.8 = 5:43 (11:37)
85.9, 85.6, 77.2, 80.5 = 5:29 (17:06)
87.0, 85.3, 79.8, 80.4 = 5:32 (22:38)
81.5, 91.0, 86.4, 80.0 = 5:39 (28:17)
82.6, 81.6, 89.7, 86.6 = 5:41 (33:58)
82.2, 79.7 (36:40 - 5:39/mile)
2.28810/8/2003workout62up. 2m @ marthon pace. 2down

85.5, 87.5, 87.0, 86.7 = 5:46.7
87.9, 88.0, 86.8, 86.2 = 5:48.9 (11:35.6)
2.2836/12/2001workout85x1600 (5:01,5:03,5:01,4:53,4:51)
warm today (84), somewhat stiff in morning but felt good running. First 3 1600s alone, last 2 with jimmy lynch. Recovery was 1 lap jog.
2.2636/7/2002workout72up. 2down. 2 loops on reservoir, 8:23, 8:32 = 16:55 (5:24 pace).
2.26311/20/2002workout102up. 4 x reservoir loop. 2down.
8:58, 8:55, 8:53, 8:38 = 35:25
(5:39 pace)
2.2593/24/2001workout11mile hard from "s", 5:05
90 second recovery
up cat hill, 72nd to "4", 2:30
up cat hill, 72nd to "4", 2:24
up cat hill, 72nd to 90th, 5:22
5 minute recovery
90th to "s", 11:20 (5:17,:25,5:38)

can't believe last mile that slow - ouch
2.2391/27/2006workout92up. 3 reservoir loops. 2down.
8:57,8:57,8:47 = 26:41.

at this point i'm just happy to do this.
2.2368/14/2001workout112m warmup. 2m tempo run (80.96, 80.16, 80.35, 80.00, 79.54, 81.39, 79.08, 79.95 = 10:41). 1m jog. 20x400m (72-75) on 2 minutes. 1m cool-down.

Began to rain on 400m #6. Was a downpour by #8. The drainage system being what it is at ERP, there was an inch of water in most of lane 1 by #20. Also by #20 the air was redolent of sewage, a little backup i presume. Pretty happy with workout. hadn't done anything snappy in a while and my turnover and pacing seemed a little off. by the time i found it the rain was so bad that it impacted the pace.
2.2154/21/2006workout72up. 5x1000. 2down.
2 minutes recovery.

1k - 3:14.4 (78.1,77.4,39.0)
1k - 3:10.5 (74.3,77.9,38.3)
1k - 3:10.1 (75.8,76.1,38.2)
1k - 3:09.6 (74.4,76.1,39.1)
1k - 3:09.4 (75.1,75.8,38.5)

just trying to get out and find a rhythm
2.2157/6/2005workout102up. 4 loops. 2down.
9:00, 8:46, 8:44, 8:38 = 35:10.

ok. 3rd loop was some work but 4th was ok.
2.2156/20/2003workout122up. 5x reservoir loop. 2 down.

9:17, 9:16, 9:14, 9:02, 8:53.
Total Time = 45:44.
Pace = 5:50/mile.
2.2155/18/2004workout92up.
2 upper loops - 8:29, 8:30 - 17:00.3
3.5 minute recovery.
1 loop - 8:08.
2down.
2.21512/8/2004workout102up. 4loops. 2down.
9:05, 9:01, 9:04, 8:54 = 36:04.
in that post marathon, one-gear, rut.
2.21510/6/2004workout62up. 2m @ marathon pace. 2down.

5:51, 5:56. 11:47.

morning run. depletion as well.
2.1916/1/2002workout9tempo run, 3 loops at reservoir - 8:58, 9:03, 8:59 = 27:01 (5:45 pace). It was a little warm, hopefully that's why this was so slow. 2up. 2 down.
2.1917/19/2005workout102up. tempo - 4loops. 2down.

8:52,8:43,8:52,8:51 = 35:20.

blaming the heat for the meltdown because this started off well.
2.1895/18/2002workout12fartlek with anthony in spring lake and nick on a bike. Felt good today. 15:47 up. 41:28 with 11 pushes. recovery between ~6:30 pace. 15:10 down.
2:27 on (1/2 mile)
1:31 off
2:31 on (1/2 mile)
2:42 off
2:32 on
3:25 off
3:01 on
2:19 off
2:02 on
1:03 off
2:01 on
2:01 off
3:02 on
1:49 off
1:48 on
1:07 off
1:33 on
1:11 off
1:30 on
1:08 off
:35 on
2.1696/24/2005workout102up. 4 loops. 2down.
8:55, 8:48, 8:48, 8:45 = 35:15

ok. i guess. i actually wanted to start slower and finish faster.
2.1693/26/2004workout92up. tempo run. 2down.
3x reservoir loop - 8:31, 8:39, 8:31.
total time = 25:42 (5:26 pace)
2.1696/7/2003workout102up. tempo run. 2down.

4 loops of reservoir: 9:07, 8:50, 8:44, 8:36
Total Time: 35:17
Pace: 5:37
2.1694/10/2003workout72up, 2down, 12x400 @ erp

staying relaxed, recovery = 200 jog

71.2, 70.9, 72.0, 72.0, 71.1, 70.9,
71.6, 70.4, 71.5, 71.9, 71.9, 70.5
2.1468/3/2005workout122up. 5loops. 2down.
weather really didn't cooperate for this. besides really slowing down on the 4th loop, i stopped for water too.

8:59,9:00,9:05,9:09,8:57 = 45:12.
2.1468/6/2005workout92up.
2 loops - 8:16,8:27 = 16:44
3:30 recovery.
1 loop - 8:05.
2down.

neck still hurts. 12+ hours sleep last night.
2.1468/13/2004workout102up. 4 reservoir loops. 2down.

8:46, 8:50, 8:57, 8:47 = 35:22.

i gotta get more sleep or these will continue to
suck.

and my knee is acting up after being better for a while.
2.1249/14/2004workout102up. tempo - 4 reservoir loops. 2 down.

8:58, 8:52, 8:40, 8:29 = 35:01

this falls within acceptable limits and didn't feel too bad either. signs of life?
2.1244/13/2004workout92up. tempo run. 2down.
3x reservoir loop - 8:31, 8:38, 8:37.
total time = 25:47 (5:27 pace)

rainy. some wind.
2.1245/3/2006workout102up. tempo - 4 loops. 2down.

8:48,8:47,8:50,8:40 = 35:07.

wind bringing a front in. spitting rain.
went thru a rough spot from 2.5 - 4.
2.1242/24/2004workout92up. tempo-3 reservoir loops. 2down.

8:48, 8:49, 8:41.
total = 26:20. 5:35 pace.

would've expected to be a bit faster.
2.1037/2/2005workout102up.

4m - 22:07.5
84.1,84.1,84.7,84.5 = 5:37.4
85.8,84.6,85.1,84.0 = 5:39.5
79.0,80.0,80.5,81.5 = 5:21.0
80.8,81.4,82.9,84.6 = 5:29.7

2m - 11:04.0
86.3,85.6,86.5,84.9 = 5:43.3
82.3,81.0,79.2,78.2 = 5:20.7

2down.

had planned on 6m with 2 harder in the middle but after the pace so badly fell at the end i took a recovery, then picked up the last mile of the 2m. is what it is.
2.0824/28/2006workout102up. tempo - 4 loops. 2down.

8:53,8:57,8:49,8:43 = 35:23

this was ok. 3rd loop was messed up because not one but 2 clowns tried to run with me, so i came thru the half in something ridiculous, then slowed down when they dropped off.
2.06710/18/2001workout102 up. tempo run at marathon pace. 2 down. 4 reservoir loops: 9:05, 9:00, 9:04, 8:56 = 36:07 or 5:45 pace. Alone. Felt good despite a dry head from the decongestant I took. Cold is not bad - almost skipped buying the meds. Should've done another loop or two (easily could've), but i guess it won't help now anyway.
2.0153/22/2006workout92up. 3 loops on the reservoir. 2down.
8:34,8:40,8:37 = 25:52

i can't explain what was going on for the first loop, but the third loop is another matter entirely.
2.0079/10/2002workout92up/2down.

2x reservoir loop - 8:33, 8:42 (17:16, 5:30/m)
3:30 recovery
1 loop - 8:21 (5:19/m)

got out too fast on the first one.
2.0077/25/2003workout92up.
2 reservoir loops - 8:27, 8:23.
3:30 recovery.
1 reservoir loop - 8:02.
2down.
1.9649/11/2003workout102up. 6m tempo. 2down.

decided on a tempo so i could start slow and work into it - testing my leg. turns out i had no trouble at all.

1 - 88.5, 87.0, 85.6, 85.1 = 5:46.3
2 - 83.6, 84.1, 82.6, 83.4 = 5:34.7
3 - 85.3, 84.1, 85.0, 84.4 = 5:38.8
4 - 82.8, 81.5, 82.6, 82.5 = 5:29.4
5 - 82.6, 82.8, 83.2, 83.6 = 5:32.2
6 - 84.0, 83.2, 83.3, 83.4 = 5:33.9

total time = 33:34 (~5:35 pace)
1.9377/12/2005workout92up. 4x(5x400). 2down.
400s on 2minutes. 3minutes between sets.

1 - 72.1,71.1,71.2,71.9,70.5
2 - 71.0,69.6,70.3,71.2,71.6,71.3
3 - 72.2,70.1,70.8,71.6,70.5
4 - 71.8,71.1,71.4,73.0,69.4

bonus 400 on the second set because i can't count.

somewhat better than i expected. seems like breaking this into 4 sets wasn't necessary. probably could've handled 2x10.
1.916/27/2003workout12tempo run. 2up. 5xreservoir loop. 2down.
9:13, 9:12, 9:11, 8:59, 8:39
Total Time: 45:15
Pace: 5:46

had a chance opportunity (in the form of stuart calderwood) to get some help for the last lap. got out pretty good - 880 in 2:39, 1320 in 4:02, but i faltered after he stopped shortly thereafter.
1.86810/3/2004workout92up. 2loops ~ marathon pace. 1loop ~ 1/2 marathon pace. 2 down.

9:18, 9:19.
3 minutes.
8:30.

pretty relaxed.
1.8558/12/2003workout102up.
threshhold. 3x3200m with 90 second recovery.
2 down.

3200 - 10:38.9
(79.5,80.0,80.3,80.7,79.5,80.7,80.3,78.0)

3200 - 10:45.2
(78.5,80.7,80.6,81.2,81.2,80.8,81.2,81.1)

3200 - 10:49.8
(79.8,81.6,80.7,81.7,80.6,82.5,82.1,80.9)
1.8249/24/2005workout72up. 5x1000. 2down.
2 minutes recovery.

1000 - 3:02.5 (71.3,74.4,36.7)
1000 - 3:02.1 (71.9,73.8,36.3)
1000 - 3:02.8 (72.6,73.6,36.6)
1000 - 3:02.7 (72.7,73.8,36.2)
1000 - 3:01.3 (72.1,73.7,35.6)

i didn't feel like i was going this fast.
1.8183/16/2004workout82up. 6x1000. 2down.
2 minutes recovery after 1,2,4, and 5.
3 minutes recovery after 3.

cruising 1,2,4,and 5. 3 and 6 were to be sub-3.

1k - 3:04.6 (36.5, 37.3, 37.4, 37.0, 36.4)
1k - 3:05.1 (35.9, 37.7, 36.8, 37.3, 37.3)
1k - 2:56.3 (34.4, 35.1, 35.4, 35.6, 35.9)
1k - 3:05.5 (37.6, 37.3, 37.1, 36.5, 37.0)
1k - 3:07.2 (37.2, 38.0, 37.1, 37.6, 37.3)
1k - 2:59.2 (34.8, 36.5, 36.2, 36.8, 34.9)
1.7846/13/2003workout72up. 8x600. 2down. (200 recovery)

600 - 1:49.1 (73.1, 35.1)
600 - 1:51.4 (74.4, 37.1)
600 - 1:52.8 (74.9, 38.0)
600 - 1:49.7 (71.9, 37.8)
600 - 1:49.9 (72.6, 37.2)
600 - 1:50.8 (73.1, 37.7)
600 - 1:53.2 (75.1, 38.2)
600 - 1:50.8 (72.3, 38.6)

Got to run in the rain again. :-( After 3 I figured out I was running 2 straights into the wind. Still sucked. Need more sleep. Not getting to bed early enough. Shouldn't have bothered.
1.7848/3/2003workout172up.
1/2 marathon @ marathon pace.

6:04, 5:37, 5:47, 5:38, 5:54, 5:36, 5:50, 5:53, 5:43, 5:55, 5:53, 5:50, 5:30
time = 1:15:53
pace = 5:47/mile

ridiculous course. 3x the great hill in central park. kinda fell asleep for miles 10-12. was hurting a little from the hill loop. humid.
1.7424/16/2004workout82up. 12x400. 2 down.
continuous run. 100m jog recovery (in parens).

400 - 71.2 (25.4)
400 - 73.0 (27.6)
400 - 72.8 (27.5)
400 - 73.7 (29.8)
400 - 72.6 (30.2)
400 - 74.1 (27.5)
400 - 74.3 (28.5)
400 - 73.7 (29.6)
400 - 76.2 (27.4)
400 - 74.6 (29.4)
400 - 75.0 (28.7)
400 - 73.4 (25.0)

total time elapsed - 20:21
1.7395/20/2006workout102up/2down.

2 upper res loops - 8:28, 8:25 = 16:53

5 minutes recovery.

1 loop - 8:15

5 minutes recovery.

1 loop - 8:17
1.7246/10/2003workout82up. 6x1000. 2down.

2 minutes recovery:

1000 - 3:05.1 (74.9, 74.1, 36.1)
1000 - 3:05.6 (74.0, 76.2, 35.5)
1000 - 3:04.6 (73.7, 74.6, 36.3)
1000 - 3:04.1 (73.3, 74.4, 36.4)
1000 - 3:02.9 (73.1, 73.6, 36.2)
1000 - 2:59.4 (71.9, 73.6, 33.8)
1.7145/25/2004workout62up. 1000, 600, 1000, 600. 2down.
3 minutes recovery.

1000 - 2:57.8 (70.4, 71.7, 35.7)

600 - 1:43.1 (33.6, 35.2, 34.4)

1000 - 2:53.7 (70.2, 69.6, 33.8)

600 - 1:39.7 (34.1, 33.6, 32.0)

windy and cold. well that's relative. but i sure would've liked 10-15 degrees more and less wind. didn't feel as good today as yesterday, probably because i had less sleep, but pleased with the splits.
1.69711/25/2003workout82up. 3x(5x400). 2 down.
1 minute between intervals. 400 jog between sets.

400 - 73.6 (37.2, 36.4)
400 - 71.7 (35.6, 36.2)
400 - 71.2 (35.4, 35.8)
400 - 71.9 (35.7, 36.2)
400 - 70.9 (35.2, 35.7)

400 - 71.7 (35.8, 35.9)
400 - 71.5 (35.3, 36.3)
400 - 70.8 (35.7, 35.1)
400 - 71.4 (35.6, 35.9)
400 - 70.8 (35.4, 35.4)

400 - 71.6 (35.7, 36.0)
400 - 69.9 (34.8, 35.1)
400 - 70.6 (35.3, 35.4)
400 - 73.5 (35.9, 37.6)
400 - 72.3 (35.6, 36.7)

tried to stay relaxed. disappointed with the last couple.
1.6671/27/2004workout72up. 10x400. 2down.
200 jog recovery.

400 - 71.8 (35.6, 36.2)
400 - 71.4 (35.3, 36.1)
400 - 71.1 (35.1, 36.0)
400 - 70.9 (35.3, 35.6)
400 - 70.8 (34.9, 35.9)
400 - 70.6 (34.7, 35.9)
400 - 70.4 (34.8, 35.5)
400 - 70.6 (35.5, 35.1)
400 - 70.8 (35.3, 35.5)
400 - 71.5 (35.4, 36.2)
1.6669/27/2005workout102up. 6m continuous.
2m@marathon pace. 2m@1/2m pace. 2m@marathon pace.
2down.

1 - 82.8,83.0,84.1,83.7 = 5:33.7
2 - 81.6,83.9,85.4,83.7 = 5:34.6 [11:08.3]
3 - 78.5,79.4,77.8,79.4 = 5:15.0 [16:23.3]
4 - 78.8,79.5,79.6,79.8 = 5:17.7 [21:41.0]
5 - 83.6,84.6,83.0,82.5 = 5:33.7 [27:14.7]
6 - 81.9,84.5,83.6,83.9 = 5:34.0 [32:48.7]
1.5782/10/2004workout72up. 3x1000. 3x600. 3x200. 2down.

1000 - 3:03.7 (36.2, 37.2, 36.6, 36.5, 37.2)
1000 - 3:03.8 (35.4, 37.7, 36.8, 37.1, 36.9)
1000 - 3:04.3 (35.7, 37.0, 36.9, 37.9, 36.8)
600 - 1:44.9 (34.5, 36.1, 34.3)
600 - 1:45.1 (35.0, 34.6, 35.6)
600 - 1:47.4 (35.3, 36.4, 35.7)
200 - 31.5
200 - 32.0
200 - 31.9

cinder blocks in lane 2 so had to swing out to lane 3.
1.57210/3/2003workout102up.
6m with 2m at marathon pace, 2m at 1/2 marathon pace, 2m at marathon pace. or thereabouts.
2down.

87.5, 88.4, 84.4, 86.7 = 5:47.0
86.9, 86.0, 86.2, 86.0 = 5:45.1
81.2, 81.5, 82.1, 80.6 = 5:25.4
83.2, 80.6, 82.6, 83.6 = 5:30.0
85.8, 86.7, 85.7, 85.9 = 5:44.1
84.0, 85.6, 85.2, 86.2 = 5:41.0
1.4483/19/2003workout82up
600 - 1:46.0 (71.1, 34.9)
600 - 1:45.8 (71.8, 34.0)
6*400 - 69.1, 68.4, 69.4, 71.2, 69.9, 69.6
4*400 - 69.2, 69.1, 70.2, 71.3
600 - 1:48.2
2 down