SLOW AS MOLASSES

6/27-Despite arriving home from ATL after 1AM, I got up to work out with Chuck Kruelle and Duncan Smith at Westtown School in a steady light rain.

Chuck determined that we would do one of his staple workouts: 4-6 x 300, 4-6 x 200, 4-6 x 100.  I knew I didn't have the stomach (or legs) for six of each, so I opted for four of each.  We'd walk/sow jog between each repeat (2:15-3:00) and take a 400 rest between sets (4:00-5:00).  Odd about this workout for me was running fast counterclockwise on the even runs for the 300s and 200s.  (Chuck evidently likes to finish a run, walk/slow jog a little, and turn right around to use the finish line of the run as the starting line for the next run.)

At any rate, I felt SLOW AS MOLASSES during the workout, considering how fast I was feeling on the 100s and 150s mid-June.  Perhaps six consecutive days of slow four-mile runs did me in!

300s: 49, 51 (opposite direction), 49, 49 (opposite)
200s: 30-low, 30-mid (opposite), 30-low, 29-low (opposite)
100: 14-low, 13-high, 13-mid, 13-low

NO FLY STARTS ON ANY OF THESE.

Chuck and Duncan decided to do two more 300s and two more 200s.  I popped a modest 21-mid 150, then watched USATF-TV (Nationals), as those guys dug into the remaining repeats.

We took some time to hang out at Starbucks after this sleepy workout.

Duncan and Chuck looked really good in the workout.  I think Duncan is ready for a sub-2:25 800, and Chuck, coming off a 4:54 mile in Pottstown, is ready for a sub-2:10!


6/26-in ATL.  Ran with my son and daughter. About 4.0 in 37:45.

6/25-in ATL.  Ran with my son and daughter.  About 4.0M in 36:00

6/24-in ATL.  Ran with my son.  About 4.0M in 31:30

6/23-in ATL. Ran with my son.  About 4.0M in 32:30.

6/22-in ATL. Ran with my son and daughter.  About 4.0M in about 36:30

6/21-in ATL.  Ran with my daughter.  About 4.0M in about 38:30.

6/20-Left home at 3:45 AM to the Phila International Airport...en route to Atlanta.  No workout.