- 16 laps/"mile" warm up on donut-6:30
- stretch and chat with Jason (Widener)
- mile on treadmill-6:40
- a little leg and upper body work
- 16 laps/"mile" on donut-5:57
- went to pool for "cool down"
Fri-Went to the Y with wife for a little running and lifting. Brief.
Thurs-took off the morning, with a plan to work out in the late afternoon/early evening. My plan was initially 4x300, 4x200 and 4x100. After considering some other versions, I decided on 8 x 150 meters with a 3:00 rest between each run. I figured I'd run the first four in 22 and the second our in 20.
Set 1: 23-low, 22-low, 21-high, 22-low
Set 2: 20-mid, 19-high, 20-low, 20-low
Wed-took off
Tues-went to Westtown School at 5:45 to do: 4 x 300m (event run), speed: 48.3 seconds, rest: 5 minutes AND 3 x 200m, speed: 34.5-33.4-32.2 seconds, rest: 3 minutes. I was a bit sluggish and have an okay workout.
300s: 50-low, 49-mid, and 48-high
200s: 34-mid, 32-high, and 31-high
Mon-At 6AM, I ran 3.4M easy, although it didn't feel as easy as it should have felt.
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