Monday, 5/11/09--took off. Need rest. Also may run at Swarthmore's Last Chance Meet just in case I am not required to attend a 6 PM meeting. I still have my 7:30 meeting, though. It would be funny to leave work at 4:45, arrive at Swarthmore at 5:15, change and warm-up, and then run at 6, only to have to cool down, shower, shine and return to work by 7:30. That would be a feat.
Sunday, 5/10/09--
Penn Oaks run. Ran to PO. Windy, especially coming home. felt a little labored. 6.6 miles
On way there
3:55 Half
7:35 Mile
15:45 2 mile
22:45 3.0
24:58 3.3
On way back home
1:27 .2
7:25 Mile
17:44 Street Rd/Westbourne
21:05 2.8 Creamery Rd
24:58 3.3
Saturday, 5/9/09--Plan
Pick-up reps
8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63 (I did this workout, modified, on 2/15--73s and 66s with 400m/4-min jog-rest. 5.9 miles with the jog-rest)
OR
Sit 'n Kick Reps…the real deal
5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) jog 1200m btw sets (I did this workout on 4/26--63/29; 64/28; 63/29; 63/29; 63/28. total: 6.7 miles)
Actual: went to Dowingtown East's track. warmed up 1.1 mile. 5x (400m. . . rest 60-sec . . . 200m) wound up averaging :70-:75 sec between 400 and 200 and 9:15 for the 1200m jog in-between sets. 64/29; 64/28; 63/28; 62/28; 63/30. Cooled down .6 Legs felt tired. This one felt harder than the previous one on 4/26. total: 6.5 miles
Total for week: 31.6
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