I am still chasing

Sunday, March 10, 2013

Mile on the donut track--6:59
Lifting (4:30 min)--Lat bar (70lbs) and fly machine (170 lbs)--2 sets of 10
Mile on the treadmill--6:59
Lifting (4:30 min)--military press (90lbs) and arm curl machines (130lbs)--2 sets of 10
Mile on the donut--6:40
Lifting (4:30)--chest press and stretching Mile on treadmill--6:43
Lifting (4:30)--adduction (230lbs) and abduction (230lbs) machines--2 sets of 10
Mile on donut track--6:10


Saturday, March 9, 2013

By the time I got around to my workout (5:00), the temperature had dropped from 55 degrees to 45 degrees.  Winds were light, though.

Per my plan, I want to kick myself in high gear to end the season with a bang. I decided to do Sit 'n Kick Reps to test my strength.  This workout, which is designed for a 2:00 800m high school runner, consists of 5x (400m @ 64 . . . rest 30-sec . . . 200m in 28), with a 1200m jog between sets. Since I am not able to run 800 meters in 2:00, I always modify the workout accordingly.  I really wanted to hit the times I've hit in my best days past.  In that spirit, I modified the workout slightly: 5 x (400m @ 64 . . . rest 60-seconds, 200m in 29), with a  1200m jog between sets.

The first 400 was a hard-fought 65 (31/34). 60 second rest, then a 31-second 200! I felt winded.  1200 meter jog in 9:00.

The second 400 felt better but came in at the same time--65.  60 second rest. The 200 was 30.  I jogged 1200 meter in 9:00. 

I ran the third 400 in 64, owing to a more balanced run of 31/33.  The 200 was another 30.  I was feeling a little pride but wasn't quite back in business.

My fourth 400 was another 64.  I rested 60 and then popped another 30-second 200. I then jog-recovered 1200.

And then there was my final 400. I wondered whether I had it in me to hit 64 and 28.  I did, per the workout!  At the risk of full disclosure, I took 2 minutes, not 60 seconds between the 400 and 200. 

So this workout went fairly well.  I am still chasing the perfect Sit 'n Kick workout, though.