Tuesday, April 5, 2011

stay healthy

Tuesday, 4/5/11--
began the morning with a cramp in the calf, which I incurred walking down the stairs.
i had to work out the kink withy Icy Hot and The Stick
3x1 mile
warm, but monsoon-like conditions: rainy, very windy, lightning.
but...
we still proceeded
many people were going to bag the workout because the warm-up was hectic
Kevin allowed us to stretch in the garage/shed, although some had left by then; I almost did in favor of the treadmill at Penn Oaks
But I decided to stay.
the workout was 3x1 mile with 200 meter jog-rest
the first one felt ok, although not as smooth as I would have liked. (5:58)
the second one made me lose my motivation. I stopped at the 1200m mark in about 4:30
the third one made me feel decent, as I finished up with the up-front crew in 5:38.
mile warm up, 3x1 mile, 2x200 meters, mile cool down = 5.25 miles

I need to get in some faster work and stay healthy!

Monday, 4/4/11--6.6 miles
Loop 1: 3:50/7:50/15:30/17:00
Loop 2: 20:35/24:20/31:40/33:00
Loop 3: 36:25/39:55/46:30/47:50.


Sunday, 4/3/11--200s. Like last week, I went to Westtown School to run some 200s with diminishing rests. I decided on 3 sets of 4x200s with a 800m jog in-between sets. The first set would be in 32s with 50 seconds' rest; the second set would be in 31s with 45 seconds' rest; and the third set would be in 30s with 40 seconds' rest. My first set was in 32s (with the exception of the last one, 33), 2nd set in 31s (with the exception of the last one, 31), and third set in 30s (with the exception of the third one, 32). I took the rest periods as planned. My 800 jog-rest was in the 5:30-range. With a mile warm-up and cool down, the mileage was 4.5 miles. Not a bad job at 7:30 in the morn, unlike 6:00 last week.

Then, I made my way to what would be my final Alumni Council retreat at Swarthmore.

Saturday, 4/2/11--took off


Friday, 4/1/11--4.4 miles

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