Sunday, May 17, 2015

Back into the archives

Saturday, May 16--I made way back into the archives for a little inspiration.  I went back to May 13, 2012 for what used to be my go-to workout--Sit 'n Kick.

In that particular post, I describe a workout that took place with some of my teammates--Rob, Chuck, Bruce et al.--at Great Valley HS.  On tap that day was Sit 'n Kick Reps: 5x (400m . . . rest 60-sec . . . 200m) with a 1200m jog  between sets.  The workout as designed for a 2:00 800m high school runner is as follows: 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) jog 1200m btw sets.  Since none of us fell into that category, we modified the workout accordingly.  My runs on this 80-degree day, featuring a slight wind, were as follows:

64,29
64,29
64,29
63,30
62,29

I was pretty pleased, although I realized that our 1200m recoveries of between 9:15-10:00 were, on average, a minute longer than I normally take.  That's okay, though. This was the day Rob said he no longer liked me (on account of this kick-your-you-know-what workout). 

Made conspicuous by its absence from my routine is Sit 'n Kick.  So, I decided to give it a try, using a 400/150 combo as opposed to a 400/200 combo.  I'd take 60 seconds between the two and shorten the jog rest between sets to 1000 meters or 8:00.  Oh boy!  My goal was 64/22.

First set: 64, 22.  The 400 was 31/33. I felt a little flat, but otherwise okay.  
Second set: 64, 23.  The 400 was 32/32.  The heat was starting to get to me, and my breathing wasn't all that great.  Allergies.
Third set: 65, 23.  The 400 was 32/33.  I was starting to wonder whether I had it in me to complete the workout with fidelity.
Fourth set: 66, --.  The 400 was 32/34.  Not a good sign.  It was official: I was struggling.  I decided to cap off the workout with a 400 only.  I shed the expectations of a strong 400, followed by a strong 150.
Fifth set: 61.

My goal of 64/22 was perhaps too unrealistic.  Better would have been 65 and 23 for the 400/150 combo, or 66 and 31 for the 400/200 combo.


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