"chop down"

Tuesday, 7/26.  With a lot on my mind and after staying up late, I got up at 5:00 AM this morning in preparation for my workout at WC Henderson.  I arrived there at 5:30 or so.  I did an 8:00 mile warm up and stretched for five minutes before hearing about the morning's festivities.  It was good to see Chuck Kruelle there.  The workout was a "chop down" 1.5M run, followed by 4x300.  By "chop down" Kevin Kelly meant each lap is two seconds faster than the previous one.  We'd take a 500 meter jog after the 1.5M and a 20-meter walk/80-meter jog between the 300s.  The rest was supposed to be no longer than 60 seconds.

I was conservative on the 1.5M.  Had I known I would do only 1.25M, I would have run with the top group.

Once I hit 1:40 at the 400, my goal was to go 1:38 (3:18), 1:36 (4:54), 1:34 (6:28), 1:32 (8:00).

I hit 1:40. 3:19, 4:53, 6:25, 7:53.  I should've done another lap!  The lead group started at 1:30 and went from there.  Scott Burns finished up in about 8:10, as I saw him finish soon after I had.  The rest of the lead group finished somewhere around 8:30.  (1:30, 2:58, 4:24, 5:48, 7:10, 8:30)

I did okay with the 300s, trying to hold onto the rear of the lead pack.  57, 58, 56, 54.

Mon-Took an easy run through Rustin HS campus and to Goose Creek Park for a couple of loops.  Total distance: 4.35-4.4M.  Finished in 33:30.  Very humid.

Sun, 7/23-in Ocean City, MD...
On this humid morning, I ran 4M... from 90th up to 135th and back.  I reached the two-mile mark in 15:55, running a slower pace of 7:57.  I made it back to the hotel in 30:05, covering the second two miles in 14:10 (about 7:05 pace). The plan was to run 4M solo and then return to the hotel and then run another 4M with my daughter.  After I returned to the hotel and got back out on the road again, 15 minutes had elapsed.  She and I did not have as good a start as yesterday.  Like yesterday, she fell ill, this time at the .75M, wobbling as if she was going to faint.   We walked  back to the hotel.   Again, I was hoping to run a full eight (8) miles.  I settled for 4.75 today.