Tuesday, Sept. 29, 2009--The "Henderson-Kelly" workout today was 3 x 2000 with a 400 jog-rest in-between each repeat. I ran the first 1600 with my group in 5:57 and then peeled off. The group finished the 2000 and then decided to do an alternative workout: 2 sets of 800-600-400-200 with 45 seconds (jog) intervals and a 4-minute jog-rest between sets. I ran the 800 in 2:40, the 600 in 2:07, skipped the 400 (a little confusion), and ran the 200 in :37. The next set: 800 in 2:42, 600 in 2:05, 400 in 1:19, and the 200 in :34. By the time I got to the 400, I was about 20 seconds behind the group, so I wound up running solo. I cooled down .5 mile, having warmed up 1.2 miles. Total: about 5.4 miles.
Not pleased with this workout, but, for what it's worth, at least I got to run something shorter than 800.
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