JohnK

10 miles, first 3 easy w/ strides to warm up for track workout then 1600m in 5:28.2 (82.5, 2:44.9, 4:07.2 = 82.5, 82.4, 82.3, 80.9) then 600m jog/walk followed by 4 x 300m gradual accelerations in 58.1, 57.0, 57.1, 56.9 (w/ ~500m jog/walk recoveries) and 2 x 400 evenly paced in 73.4 and 75.5 (w/ 400 jog recover after the first one). ~2.5 mile cool-down. Felt good, fairly pleased with the workout and I think it indicates I'll have an outside shot at running sub-10:25 in a 3,000m track race next Saturday. Will aim to run 83/400 which would give me a 10:22.5.

7 miles easy. Felt pretty good.

9 miles, first 3 easy with a few strides then 2 x 200 relaxed (42 and 40), 4 x 300 (58, 57, 57, 57), 3 x 200 (37, 37, 38). Recoveries all about 400m. Easy 3 mile cool-down. A little problem with a blister I got wearing spikes for part of Sunday's workout but that should be cleared up by Saturday's race. This was just a light workout with a little running at faster than 3K goal pace.

7 miles, first 2 easy in ~15:00 then 3 gradually dropping the pace (~7:00, 6:40, 6:10) and 2 easy cool-down. Felt strong. Blister on left little toe was really bad yesterday afternoon/evening (seemed to be getting infected) but is better this a.m. I bandaged it well w/ padding and the run didn't set it back at all. I'm confident it will be fine by Saturday and that I'll be able to race in spikes no problem. Plus a 3,000m isn't that long a race and I can put up with 10+ minutes of toe pain.

7 miles, mostly easy but threw in a few relaxed strides. Felt good.

5 miles easy. Felt good. Will be pretty warm for the 3,000m tomorrow a.m. but I'm looking forward to it. Goals are (1) avoid starting too fast, (2) hit 1600 in ~5:30, (3) really work hard to maintain pace from 1600 to 2600, (4) push the last 400 in :80 or faster, (5) run sub-10:25.

I was happy to run 10:20.4 this morning, good for 2nd among men 45-49. Originally the Atlanta TC organizers were planning on one heat for all women at 7:30 a.m. followed by all men 50+, men 40-49, and finally open men. But entires were higher than expected so there were two women's heats and they divided the old guys into 60+ and 50-59, meaning my 40-49 heat was #5 of the morning and didn't start until I believe about 9:15. It's a hot day down here! So I'd sure have liked an earlier start.

I went 81.3, 2:43.6, 4:06.1, 5:28.7, 6:52.6, 8:16.9, 9:40.2 (= 81.3, 82.3, 82.5, 82.6, 83.9, 84.3, 83.3, 40.2). I felt great for the first three laps and was right behind the eventual 45-49 division winner (who ran 10:12.7). But during the 4th lap I lost a few steps and then gradually fell back a bit more. In the meantime, the 40-44 second-place guy (10:11.5) passed me and those guys battled it out. I'm a little disappointed with myself for not staying closer to those two -- think I could have run ~10:15-10:16 had I really focused and kicked stronger. I guess I was just feeling satisfied at running under my 10:25 goal time when I should have been racing! But at least the first 1600 was exactly what I wanted.

10 miles fairly easy. Felt good, no ill effects from yesterday's race except my calves are a bit sore, I guess from racing in spikes (which is odd because I've been doing some track work in them).

9 miles, mostly easy with several ~150m accelerations. Felt good.

9 miles, first 2 easy then 2 x 3,000m both in 11:12 w/ 800m jog/walk recovery in-between (~5:00) and then 3.75 miles easy cool-down. On the first 3K I started a bit slow but sped up enough to hit my goal of 11:12 (exactly 6:00/mile pace). I began a bit faster on #2 and ran it very evenly. Good strength workout 1.5 weeks out from a road 10K (6/21). I may race a track 3K next Tuesday evening (6/17) also and would then run very lightly the three days prior to the 10K.

10 miles mostly easy. Felt good, a little tired from yesterday's workout but not bad.

8 miles, first 3.5 easy then half a mile with 4 x 100m strides (on grass) followed by 2 miles of alternating 200m hard/200m jog (also on grass).

9 miles, mostly easy although mile #4 I dropped to 6:33 and #5 was a 6:16. Felt good. Might try a 5,000m TT tomorrow a.m. just to see how close to 18:00 I can go on my own.

10 miles, first 2 easy with a few strides, etc., to warm up then 5,000m time trial in 18:09.3 followed by ~5 miles cool-down. Fairly pleased with the 5K -- I really didn't think I'd be able to get a sub-18:00 in a solo effort but this is fairly close, so not bad. 1600s were 5:48.7, 5:48.9, 5:51.4 (+ 40.2 the final 200).

I have a local road 10K next Saturday and, if weather isn't too bad, I hope to be close to 38:00. This time trial suggests I should be in ~37:45 shape so we'll see. It's possible I'll jump in an all-comers 3,000m this Tuesday but that should allow plenty of time to recover for the 10K.

7 miles easy. Felt a little tired today but not bad.

8 miles, first 2 easy then at the track I did 2 x 200, 2 x 300, 2 x 400, 2 x 300, 2 x 200 with equal or somewhat longer recoveries. 200s were 37/38, 300s in 57/58 and 400s in 78s. Not a real hard workout, just some tuning up for the race Saturday.

6 miles easy. Felt really stale and low on energy this a.m. and knew I was due for a very easy run anyway. With the 10K race this Sat. I've decided to really take it easy and go into it well rested. So probably another easy 6-7 tomorrow, with strides, and ultra easy Thurs. & Fri.

7 miles with moderate accelerations.

6 miles mostly easy w/ a few light pick-ups.

4 miles easy.

Ran 38:42 for 6th OA/1st master.  5:56, 12:06, 18:15, 24:34, 31:03, 37:26 (= 5:56, 6:10, 6:09, 6:19, 6:29, 6:23, 1:16).  Not such a hot performance!  Following up on a good 3,000m track race two weeks ago I expected to do considerably better but just didn't feel good from quite early.

11 miles easy. Felt okay.

7 miles with some light fartlek and accelerations.

9 miles, easy except 2 x 800m in 2:52 and 2:48.

7 miles easy.

10 miles, first 1.5 easy then 10K on the track in 39:07 going 3K in 11:03, 1K easy (4:23), 2K in 7:26, 1K easy (4:24), 1K in 3:44, 1K easy (4:22), 1K in 3:45. 2.25 mile cool-down.  Felt pretty good, fairly satisfying effort.

8 miles easy.

9 miles mostly easy.

8 miles with 2 at ~MP (6:50, 6:45) and one threshold (6:25), total of 20:00 for 3 continuous miles.

6 miles easy.