Saturday, 1/23/10--Today I had planned to do an interval workout but the cards just weren't in it for me. I thought I'd do a negative split workout: 2 x (300-500-400) with the last 100 of each in 15 seconds. 300: 32s @ 200+:15; 500: 67s @400+:15; and 400: 50s @300+15. The recovery would be 3 minutes between each repeat and 1200 between each set. I think I am capable of this, but I just felt tired and a little weak. I guess that happens when you have a demanding job and are getting a little older. After a warmed up a mile, I could sense that I wasn't "feelin' it" today. I did the first 300 in 48, but the last 100 was 16 seconds, which was the same pace as the first two; there was no negative split achieved. I then took 3 minutes and hopped into the 500. I hit the 200 in :33 (on pace) and hit the 400 at :67 and just felt myself struggle during the last 100. I stopped, acknowledged my failure, cooled down a bit and went home. Now I need a confidence booster workout.
It's been a week since I've written. That's a testament to how busy I've been this week. The cut and dried report:
Friday: 2 Rustin loops--4.4 in 32:15
Thursday: 7.9 in the Borough with the group in 59:55 (29:30 at 4.0). Good hill. Comfortable pace.
Wednesday: drove to Penn Oaks for quick lift
Tuesday: Hills in the Borough.
Monday: 1 Rustin loop--2.2
Sunday: took off
No comments:
Post a Comment