in the wind and off and on rain

12/22/15

I set out to do my sit 'n kick reps workout on this warmer (50s) but rainy day.  Sit 'n kick reps workout is 5 x (400…rest 30 sec…and then 200, then 1200m jog).  The goal for the 400 is 64, and the goal for 200 is 28.  The modified workout is 5 x (400...rest 30 sec...and then 150).  The 400s were supposed to be in 64, and the goal for 150 was 21.  

I warmed up and stretched in the wind and off and on rain.  

Set 1: 65-mid (15,30-high/34-high), 23-mid
1000 jog in 7:45.  Then, I waited an additional 45 sec before beginning the second set.
Set 2: 65-low (15,30-high/34-low), 22-mid
1200 jog in 8:30
Set 3: 63-high (15,30-low/33-mid), 22-low
1200 jog in 8:30
Set 4: 64-low (15,30-low/33-mid), 23-low
1200 jog in 8:30 
Set 5: 63-mid (14,30-low/33-low), 21-mid  


This time two years ago, I did the same workout in the steady rain and 50-plus degree weather.

After the first 400 of 66 seconds, I didn't feel like I had the pop in my stride.  I chickened out and decided against the 200; I'd do 100s instead.   I figured that doing the 100s in sub-14 would set me up to be able to do the 200s in 28 in a later workout.  My first 100 was 15.1, too slow.

Set 1: 66 (15,31/35), 15.1
1200 jog in 8:50
Set 2: 65 (15,32/33), 13.8
1200 jog in 8:40
Set 3: 63.9 (15,31/32), 13.7
1200 jog in 8:30
Set 4: 63.6 (15,31/32), 13.6
1200 jog in 8:45 
I took off my shirt heading into set 5.  Why not?
Set 5: 60.8 (14,29/31), 13.4  

BAM! It was awesome to pop a 60-second final 400.    


12/21-took off