December 3--went to the Y. Mile, lifted upper and lower (3xs). Miles were between 6:55 and 6:30.
December 2-I decided to give the modified Russian intervals another try, this time in near 50-degree weather. I went to Westtown School for this effort. As has been mentioned, when done with 100% fidelity for a high school 2:00 800 meter runner, Russian intervals consist of 5x (3x300m @ 48 w/jog 100m at 30-sec) with a jog 800m between sets. I planned for 5x (2x300m @ 49 w/jog 100m at 60-sec) with a 800m jog between sets. My runs were 48,50; 49,49; 48,49; 49,48; and 48,47. This was about the same as my workout last Thursday evening when it was 35 degrees. The difference, however, was in the rest. On December 2nd, I jogged 800, not 900, in-between sets for an average 5:45, not 7:00. Unfortunately, though, my time of 80 seconds of rest between each 300 was too generous and compares somewhat unfavorable to the 75 seconds I took on Thursday.
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