12/19--jogged with my wife for about 2 miles or so, then headed to Penn Oaks at 7:20 mile pace. Lifted. Ran home (4.3) in 31:20, or about 6:50 mile pace.
12/18--
I set out to do Sit 'n Kick Reps at 5x (400m @ 66 . . . rest 30-sec . . . 200m @ 30) jog 1200m btw sets. This would be the start of an affair towards 5x (400m @ 64 . . . rest :30 . . . 200m @ 28) jog 1200m btw sets. 6.8 miles, including 1 mi+ warm-up and 1 mi+ cool down.
Actual: I made my way to the Westtown track. It was about 35 degrees. I warmed up 1mile or so and stretched pretty well. My runs were 67/32, 67/32, 67/32, and 65/32. I just can't seem to hit the 30-second 200 whenever I do this workout. Feeling slower, I opted to transform my last set of 400/200 (600 meters in all) into 6 100s, which were 14,14,14,13,13,13.
I kept to about 30 seconds or so between the 400s and 200s. My 1200 jog-rest was between 8:00 and 8:45, which is a positive considering my rest for this workout this time last year was around 10 minutes or so and earlier this year 9 minutes or so. The runs were slower, but the recovery was shorter. I just hope this pays off. I did not feel particularly strong or fast during this workout. That's why I chose to do those 100s...to get some pickup going. There's something humbling about having to push myself to run a 13-second 100.
12/17--took off
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