Performing comparison search...
| Relevance | Date | Type | Distance | Comments |
|---|---|---|---|---|
| Comparison Run | 2/25/2005 | workout | 10 | 3up. 3.5 loops of northern hills. 2down.
7:49, 7:46, 7:55. 27:23 total. hurting a little after 2 loops. |
| 23.433 | 12/17/2004 | workout | 10 | 3up. tempo - 3.5 loops on the northern hills. 2 down.
8:05, 7:55, 7:45. total time - 27:39. |
|---|---|---|---|---|
| 18.429 | 3/4/2005 | workout | 11 | 3up. 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. |
| 15.837 | 1/15/2005 | workout | 10 | 20 minutes up. tempo - 3.5 loops on the northern hills. 20 minutes down.
7:50, 7:42, 7:42. total time - 27:00. |
| 14.739 | 12/31/2004 | workout | 9 | 20 minutes up. tempo - 3.5 loops on the northern hills. 20 minutes down.
7:45, 7:42, 7:42. total time - 26:58. wasn't feeling so great this afternoon so quite surprised this was better than last time. i thought i was going to be in trouble after the first loop. |
| 13.621 | 1/11/2001 | workout | 7 | 2 loops of northern hills
7:57 7:37 (15:34 - 5:30/mile) |
| 11.948 | 6/28/2001 | workout | 7 | 2 loops of northern hills (7:41,7:14=14:56,5:16/mile) + 1 mile - 4:52 last time I did this (1/11) splits were 7:57, 7:37, 5:40 |
| 10.082 | 6/7/2003 | workout | 10 | 2up. tempo run. 2down.
4 loops of reservoir: 9:07, 8:50, 8:44, 8:36 Total Time: 35:17 Pace: 5:37 |
| 9.936 | 2/1/2001 | workout | 8 | hill repeats on northern hills:
1:54, 1:49, 1:47, 71, 69, 68 |
| 9.877 | 2/24/2004 | workout | 9 | 2up. 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. |
| 9.376 | 2/28/2004 | workout | 9 | 2up.
2 reservoir loops. (8:33, 8:31 - 17:05 total) 3.5 minutes rest. 1 reservoir loop. (7:59) 2down. |
| 9.226 | 5/31/2001 | workout | 5 | hill 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 |
| 7.468 | 7/22/2003 | workout | 13 | 2up. 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. |
| 7.352 | 7/27/2004 | workout | 13 | 2up. 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. |
| 6.589 | 3/26/2004 | workout | 9 | 2up. tempo run. 2down.
3x reservoir loop - 8:31, 8:39, 8:31. total time = 25:42 (5:26 pace) |
| 6.455 | 4/13/2004 | workout | 9 | 2up. tempo run. 2down.
3x reservoir loop - 8:31, 8:38, 8:37. total time = 25:47 (5:27 pace) rainy. some wind. |
| 6.279 | 1/21/2005 | workout | 10 | 2up. tempo - 4 loops. 2down.
8:55, 8:50, 8:54, 8:43 = 35:24. |
| 6.279 | 9/21/2005 | workout | 10 | 2up. tempo. 4 loops. 2down.
8:52,8:47,8:42,8:33 = 34:54 |
| 6.279 | 12/24/2004 | workout | 10 | 2up. tempo - 4 loops. 2down.
8:57, 9:00, 8:54, 8:52 = 35:45. |
| 6.279 | 3/17/2006 | workout | 9 | 2up. 3 reservoir loops. 2down.
8:57,8:51,8:30 = 26:19 |
| 6.279 | 9/6/2002 | workout | 10 | 2up/2down 4 reservoir loops.
9:07, 9:00, 8:49, 8:35 = 35:33 (5:40/m) |
| 6.279 | 1/7/2006 | workout | 9 | 2up. 3 reservoir loops. 2down.
9:16,8:59,8:45 = 27:01. wasn't trying to do much more than this. |
| 6.211 | 6/7/2002 | workout | 7 | 2up. 2down. 2 loops on reservoir, 8:23, 8:32 = 16:55 (5:24 pace). |
| 6.144 | 1/27/2006 | workout | 9 | 2up. 3 reservoir loops. 2down.
8:57,8:57,8:47 = 26:41. at this point i'm just happy to do this. |
| 6.078 | 7/6/2005 | workout | 10 | 2up. 4 loops. 2down.
9:00, 8:46, 8:44, 8:38 = 35:10. ok. 3rd loop was some work but 4th was ok. |
| 6.078 | 12/1/2004 | workout | 10 | 2up. 4 loops. 2down.
9:11, 8:59, 9:02, 8:55 = 36:09. windy. felt more comfortable than last week. |
| 6.078 | 5/18/2004 | workout | 9 | 2up.
2 upper loops - 8:29, 8:30 - 17:00.3 3.5 minute recovery. 1 loop - 8:08. 2down. |
| 6.078 | 4/1/2005 | workout | 10 | 2up. 4 loops. 2down.
8:56, 8:47, 8:43, 8:46 = 35:15 legs felt good but rhythm off. |
| 6.068 | 8/9/2001 | workout | 12 | hot. 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. |
| 6.014 | 5/12/2006 | workout | 10 | 2up. tempo - 4 loops. 2down.
8:49,8:46,8:43,8:39 = 34:59. felt pretty good. couldn't get much faster though. |
| 6.014 | 5/3/2003 | workout | 9 | 2up. Reservoir workout. 2down.
2 loops - 17:12 - 8:37, 8:34 recover 3.5 minutes 1 loop - 8:12 |
| 5.967 | 9/11/2003 | workout | 10 | 2up. 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) |
| 5.952 | 6/24/2005 | workout | 10 | 2up. 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. |
| 5.89 | 8/13/2004 | workout | 10 | 2up. 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. |
| 5.89 | 8/6/2005 | workout | 9 | 2up.
2 loops - 8:16,8:27 = 16:44 3:30 recovery. 1 loop - 8:05. 2down. neck still hurts. 12+ hours sleep last night. |
| 5.83 | 5/3/2006 | workout | 10 | 2up. 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. |
| 5.803 | 6/27/2003 | workout | 12 | tempo 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. |
| 5.784 | 12/28/2004 | workout | 9 | 2up. 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. |
| 5.713 | 4/28/2006 | workout | 10 | 2up. 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. |
| 5.713 | 8/21/2004 | workout | 9 | 2up.
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. |
| 5.657 | 3/24/2006 | workout | 9 | 2up. 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. |
| 5.531 | 3/22/2006 | workout | 9 | 2up. 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. |
| 5.507 | 7/25/2003 | workout | 9 | 2up.
2 reservoir loops - 8:27, 8:23. 3:30 recovery. 1 reservoir loop - 8:02. 2down. |
| 5.5 | 4/4/2003 | workout | 9 | 2 up 2 down.
3 loops at reservoir + 880 yds 9:25,9:10, 9:05, 2:58 this was supposed to be 4 loops and get faster with each loop... yeah, about that. |
| 5.448 | 9/4/2001 | workout | 12 | 4x1 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) |
| 5.39 | 4/7/2006 | workout | 9 | 2up. 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. |
| 5.278 | 6/11/2004 | workout | 10 | 2up. 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. |
| 5.161 | 1/5/2002 | workout | 9 | 2up, 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. |
| 4.966 | 7/19/2001 | workout | 13 | 15 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. |
| 4.883 | 1/7/2005 | workout | 9 | 2up. 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. |
| 4.854 | 8/3/2003 | workout | 17 | 2up.
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. |
| 4.808 | 8/20/2005 | workout | 9 | 2up. 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. |
| 4.774 | 5/20/2006 | workout | 10 | 2up/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 |
| 4.763 | 7/4/2003 | workout | 11 | kinda 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. |
| 4.759 | 8/13/2002 | workout | 10 | 15 minutes up / 15 minutes down. tempo run: 4 loops at reservoir 9:24, 9:15, 9:10, 8:53 = 36:43 (5:51) this went better than I thought. It was hot and I haven't done anything uptempo since june and have been tired lately from the mileage. doesn't look too bad next to the other times i've done this this year. the goal was merely to be able to finish strong so i tried to relax for the first to loops and work the 3rd and 4th. 3rd could be faster. |
| 4.709 | 7/2/2004 | workout | 12 | 2up. 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. |
| 4.219 | 2/13/2001 | workout | 13 | 13 laps at E. River Track: 85, 89, 85, 86, 84, 84, 83, 82, 81, 81, 81, 79, 75
18:00 total avg=83 (5:32/mile) 3*400: 70,68,63 |
| 4.219 | 6/20/2003 | workout | 12 | 2up. 5x reservoir loop. 2 down.
9:17, 9:16, 9:14, 9:02, 8:53. Total Time = 45:44. Pace = 5:50/mile. |
| 3.768 | 11/24/2004 | workout | 10 | 2up. 4 loops. 2 down.
8:55, 8:47, 8:55, 9:03 = 35:42 |
| 3.768 | 8/24/2002 | workout | 10 | 2 up/2 down. 4 reservoir loops - 9:06,9:06,8:54,8:40 = 35:47 (5:42/m) |
| 3.765 | 1/1/2002 | workout | 10 | 2m 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. |
| 3.726 | 1/11/2002 | workout | 10 | 4 loops at reservoir 9:17, 9:10, 8:53, 8:43 = 36:05 (5:45 pace) |
| 3.685 | 3/8/2002 | workout | 8 | 2 up. Tempo - 3 reservoir loops. 1 down. 8:47, 8:38, 8:22 = 25:48 (5:29 pace) |
| 3.645 | 5/4/2001 | workout | 6 | threshold
2 loops at cp reservoir 8:51, 9:15 = 18:07 (5:47/mile) hot |
| 3.645 | 3/31/2001 | workout | 6 | threshold
2 loops + 880yds at cp reservoir 8:46, 8:57, 2:51 = 20:35 (5:38/mile) |
| 3.594 | 4/26/2002 | workout | 11 | up 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. |
| 3.568 | 2/1/2002 | workout | 10 | morning run (before leaving for miami) 4 loops at reservoir 9:19, 9:05, 8:57, 8:50 = 36:11 (5:46 pace) |
| 3.53 | 6/1/2002 | workout | 9 | tempo 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. |
| 3.493 | 9/15/2001 | workout | 10 | tempo run 3 reservoir loops (8:45, 9:00, 9:10 = 26:56). Trying to return to normal routine. In reality, this sucked. |
| 3.457 | 9/25/2001 | workout | 10 | 2x2 reservoir loops at cp with ~4-5 minute recovery 1) 8:28, 8:20=16:49 2) 8:28, 8:14=16:43. With travis keany. A little surprised by this as I am still not 100% - although feeling better. |
| 3.422 | 9/14/2004 | workout | 10 | 2up. 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? |
| 3.405 | 9/21/2001 | workout | 10 | 3m 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, |
| 3.32 | 10/31/2001 | workout | 6 | 2up, 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... |
| 3.318 | 4/16/2004 | workout | 8 | 2up. 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 |
| 3.233 | 2/9/2002 | workout | 9 | 3 reservoir loops (8:48, 8:52, 8:21 = 26:01 [5:32/mile]). Started out a bit too fast then settled into pace. A bit surprised by the last lap. |
| 3.194 | 1/2/2004 | workout | 8 | 2up. 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. |
| 3.006 | 10/18/2001 | workout | 10 | 2 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. |
| 2.981 | 9/21/2004 | workout | 12 | 2up.
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. |
| 2.875 | 8/28/2001 | workout | 10 | 2m 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. |
| 2.845 | 6/18/2004 | workout | 10 | 2up. 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. |
| 2.818 | 6/25/2004 | workout | 12 | 2up. 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. |
| 2.622 | 9/30/2004 | workout | 10 | 2up. 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. |
| 2.622 | 5/3/2003 | workout | 5 | 2up. Rabbit 3k. 2down.
1m - 4:38 - 67, 70,70,70 |
| 2.622 | 3/14/2006 | workout | 9 | 2up. 3loops. 2down.
8:54,8:43,8:36=26:14. |
| 2.593 | 4/13/2005 | workout | 6 | 2up. 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. |
| 2.593 | 10/8/2003 | workout | 6 | 2up. 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) |
| 2.565 | 11/20/2002 | workout | 10 | 2up. 4 x reservoir loop. 2down.
8:58, 8:55, 8:53, 8:38 = 35:25 (5:39 pace) |
| 2.565 | 1/11/2005 | workout | 8 | 2up. 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) |
| 2.511 | 7/29/2003 | workout | 10 | 2up. 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) |
| 2.511 | 4/21/2006 | workout | 7 | 2up. 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 |
| 2.511 | 12/8/2004 | workout | 10 | 2up. 4loops. 2down.
9:05, 9:01, 9:04, 8:54 = 36:04. in that post marathon, one-gear, rut. |
| 2.511 | 10/6/2004 | workout | 6 | 2up. 2m @ marathon pace. 2down.
5:51, 5:56. 11:47. morning run. depletion as well. |
| 2.484 | 7/19/2005 | workout | 10 | 2up. tempo - 4loops. 2down.
8:52,8:43,8:52,8:51 = 35:20. blaming the heat for the meltdown because this started off well. |
| 2.484 | 9/27/2003 | workout | 9 | 2up. 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. |
| 2.484 | 9/2/2005 | workout | 7 | 2up. 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. |
| 2.458 | 9/30/2003 | workout | 7 | 2up. 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) |
| 2.458 | 4/10/2003 | workout | 7 | 2up, 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 |
| 2.433 | 3/28/2006 | workout | 9 | 2+up. 3loop tempo. 2down.
8:48,8:36,8:35 = 26:00. forgot my watch like an idiot. had to borrow julie's - thanks - lengthening the warmup a little. |
| 2.433 | 9/17/2004 | workout | 8 | 2up. 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. |
| 2.433 | 8/3/2005 | workout | 12 | 2up. 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. |
| 2.405 | 4/16/2002 | workout | 10 | sucky 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) |
| 2.384 | 12/30/2003 | workout | 7 | 2up. 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. |
| 2.384 | 7/2/2005 | workout | 10 | 2up.
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. |
| 2.298 | 7/26/2001 | workout | 12 | 15 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. |
| 2.291 | 8/6/2004 | workout | 10 | 2up. 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. |
| 2.286 | 6/28/2006 | workout | 7 | 2up. 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. |
| 2.275 | 9/10/2002 | workout | 9 | 2up/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. |
| 2.269 | 4/2/2006 | workout | 10 | 2up. 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. |
| 2.196 | 7/12/2005 | workout | 9 | 2up. 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. |
| 2.192 | 9/10/2005 | workout | 18 | 2up. 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) |
| 2.145 | 8/16/2005 | workout | 10 | 2up. 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) |
| 2.145 | 9/13/2005 | workout | 10 | 2up. 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) |
| 2.143 | 7/12/2001 | workout | 12 | 15 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. |
| 2.139 | 8/10/2004 | workout | 12 | 2up. 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. |
| 2.137 | 12/23/2003 | workout | 8 | 2up. 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) |
| 2.133 | 1/6/2004 | workout | 8 | 2up. 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. |
| 2.131 | 8/18/2004 | workout | 18 | 2up.
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. |
| 2.13 | 8/27/2002 | workout | 10 | 2up/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) |
| 2.13 | 7/26/2005 | workout | 10 | 2up. 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) |
| 2.109 | 3/2/2004 | workout | 8 | 2up. 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) |
| 2.096 | 4/7/2004 | workout | 9 | 2up. 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. |
| 2.096 | 2/17/2005 | workout | 9 | 2up. 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. |
| 2.085 | 5/9/2006 | workout | 9 | 2up. 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. |
| 2.071 | 12/16/2003 | workout | 8 | 2up. 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. |
| 2.071 | 2/17/2004 | workout | 9 | 2up. 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) |
| 2.071 | 3/22/2005 | workout | 7 | 2up. 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. |
| 2.068 | 8/9/2005 | workout | 9 | 2up. 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. |
| 2.068 | 9/24/2005 | workout | 7 | 2up. 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. |
| 2.068 | 9/24/2003 | workout | 9 | 2up. 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. |
| 2.067 | 1/3/2002 | workout | 8 | armory 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 |
| 2.063 | 6/22/2004 | workout | 10 | 2up. 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. |
| 2.061 | 3/16/2004 | workout | 8 | 2up. 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) |
| 2.055 | 10/8/2002 | workout | 10 | 15 minutes up.
2 reservoir loops - 8:40, 8:35 = 17:16 3 minutes recovery 1 reservoir loop - 8:17 3 minutes recovery 1 reservoir loop - 8:01 15 minutes down. |
| 2.035 | 5/11/2004 | workout | 8 | 2up. 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. |
| 2.034 | 7/20/2004 | workout | 10 | 2up. 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. |
| 2.033 | 6/28/2005 | workout | 10 | 2up. 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. |
| 2.022 | 6/13/2003 | workout | 7 | 2up. 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. |
| 2.02 | 8/24/2004 | workout | 13 | 2up. 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. |
| 2.014 | 3/9/2004 | workout | 7 | 2up. 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) |
| 2.001 | 7/29/2005 | workout | 9 | 2up. 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) |
| 2.001 | 7/15/2005 | workout | 9 | 2up. 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) |
| 1.999 | 8/6/2003 | workout | 10 | 2up.
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) |
| 1.978 | 9/3/2002 | workout | 10 | 2up/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. |
| 1.967 | 3/17/2005 | workout | 11 | 2up. 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. |
| 1.955 | 8/23/2005 | workout | 11 | 2up. 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. |
| 1.954 | 6/10/2003 | workout | 8 | 2up. 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) |
| 1.954 | 7/15/2004 | workout | 10 | 2up. 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) |
| 1.954 | 3/1/2005 | workout | 10 | 2up. 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) |
| 1.953 | 4/22/2003 | workout | 8 | 2up. 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 |
| 1.95 | 7/7/2004 | workout | 8 | 2up. 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. |
| 1.949 | 4/9/2005 | workout | 10 | 2up. 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. |
| 1.945 | 8/22/2003 | workout | 10 | 2up.
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 |
| 1.943 | 5/25/2004 | workout | 6 | 2up. 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. |
| 1.936 | 2/3/2004 | workout | 8 | 2up. 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) |
| 1.923 | 9/30/2005 | workout | 7 | light 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 |
| 1.923 | 3/8/2005 | workout | 8 | 2up. 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. |
| 1.916 | 9/16/2003 | workout | 11 | 2up. 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) |
| 1.905 | 1/25/2005 | workout | 8 | 2up. 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) |
| 1.891 | 1/3/2006 | workout | 8 | 2up. 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. |
| 1.889 | 1/27/2004 | workout | 7 | 2up. 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) |
| 1.889 | 9/27/2005 | workout | 10 | 2up. 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] |
| 1.885 | 1/4/2005 | workout | 8 | 2up. 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) |
| 1.883 | 5/5/2006 | workout | 8 | 2up. 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. |
| 1.877 | 9/2/2004 | workout | 8 | 2up. 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. |
| 1.853 | 3/4/2003 | workout | 7 | armory 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) |
| 1.845 | 5/27/2003 | workout | 8 | 2up. 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) |
| 1.845 | 8/30/2005 | workout | 8 | 2up. 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. |
| 1.833 | 4/30/2003 | workout | 8 | 2up. 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. |
| 1.831 | 12/2/2003 | workout | 7 | 2up. 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. |
| 1.83 | 1/5/2006 | workout | 7 | 2up. 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. |
| 1.808 | 1/6/2005 | workout | 7 | 2up. 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. |
| 1.799 | 12/4/2003 | workout | 8 | 2up. 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. |
| 1.798 | 5/23/2006 | workout | 9 | 2up. 400-800-1200-1600-1600-1200-800-400. 2down.
this was disappointing. |
| 1.789 | 2/10/2004 | workout | 7 | 2up. 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. |
| 1.785 | 8/3/2004 | workout | 11 | 2up. 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. |
| 1.782 | 10/3/2003 | workout | 10 | 2up.
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 |
| 1.779 | 12/14/2004 | workout | 8 | 2up. 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. |
| 1.746 | 5/14/2004 | workout | 7 | 2up. 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. |
| 1.744 | 1/17/2002 | workout | 7 | armory 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. |
| 1.736 | 1/18/2005 | workout | 8 | 2up. 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) |
| 1.724 | 7/30/2004 | workout | 9 | 2up. 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. |
| 1.721 | 3/30/2004 | workout | 7 | 2up. 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. |
| 1.719 | 5/21/2004 | workout | 7 | 2up. 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. |
| 1.719 | 2/8/2005 | workout | 8 | 2up. 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. |
| 1.719 | 3/23/2004 | workout | 8 | 2up. 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. |
| 1.701 | 2/3/2005 | workout | 9 | 2up. 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? |
| 1.697 | 1/8/2004 | workout | 7 | 2up. 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 |
| 1.671 | 12/21/2004 | workout | 8 | 2up. 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. |
| 1.659 | 4/20/2004 | workout | 9 | 2up. 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. |
| 1.653 | 4/25/2006 | workout | 8 | 2up. 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. |
| 1.635 | 4/5/2006 | workout | 7 | 2up. 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 |
| 1.575 | 12/18/2003 | workout | 7 | 2up. 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) |
| 1.546 | 1/20/2004 | workout | 8 | 2up. 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) |
| 1.546 | 12/9/2003 | workout | 7 | 2up. 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) |
| 1.546 | 2/19/2004 | workout | 8 | 2up. 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) |
| 1.521 | 1/15/2002 | workout | 8 | armory 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 |
| 1.52 | 1/13/2004 | workout | 8 | 2up. 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) |
| 1.403 | 7/23/2004 | workout | 18 | 2up.
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. |
| 1.386 | 9/16/2005 | workout | 9 | 2up. 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 |
| 1.354 | 2/5/2004 | workout | 7 | 2up. 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. |
| 1.31 | 4/6/2005 | workout | 7 | 2up. 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? |