With only Bruce, Chuck Shields and me there we were a little thin in number, though thick with heart. After some indecisiveness, we settled on 4x300 at a good clip with 7 minutes' rest (a 300 meter walk back to the start).
My goal pace was 44 seconds (14/15/15)
Bruce's goal pace was 47 seconds (15/16/16)
Chuck's pace was about 54 (18/18/18)
In order to accommodate these various paces, we would have a staggered start in which Chuck would go first, Bruce would launch a few seconds later, and I would go a few seconds after Bruce.
Trial 1: I got out well, crossing the 100-meter mark in 14. I relaxed on the turn, reaching the 200 mark in 29. As I hit the homestretch, I tried not to over use my arms. I crossed the 300 in 44-mid. Bruce and I caught Chuck with about 70 meters to go. I realized Chuck needed a bigger head start on account of a sore hamstring and modest speed work. Bruce hit 47xx. I finished near even with Bruce. Chuck hit 55.
We walked 300.
Trial 2: Feeling fully recovered after 7:00, it was time for the next 300. Chuck would go, Bruce would go five seconds (not three), and I would go three seconds after Bruce. I reached the 100 in 13/14 and the 200 in 28/29. I was gaining on Bruce and we both were gaining on Chuck. We didn't catch Chuck this time on account of the extra two seconds' lead time and his quickened pace (53). I tried to relax over the last 100, finishing in 44-low. Bruce ran 47xx. He said he was feeling his legs turn into wood!
We walked 300.
Trial 3: After 7:00, we ready to go. Using the same time lapsed start, we were off. I could tell from the first 100 meters that Bruce was starting to wane some: He wasn't gaining as much ground on Chuck and I was gaining ground on him. I reached the 100 in 14 and the 200 in 29. When I reached Bruce with 80 meters to go, I told him to push it, that he could do it! I tried to keep pace over the last 100. I finished up in 45-low.
We walked 300.
Chuck shared that he had overdone it, the his hamstring was sore and tight. Bruce said he was done, that he couldn't do anymore, that his legs had become wooden.
Trial 4: After 7:00, I found the line by my lonesome. I took the first 100 in 13/14, crossed the 200 in 28/29, and finished up in 44-low.
My butt was locked up afterwards, though.
I thought my performance today was okay. I really needed to do 3x400 in 60.
5:50AM run of 4.6 M in 34:30
Went to Westtown School for a 5:45AM workout of 6x150 with 2 minutes' rest (walking 150 meters back to the 150 start rather than jogging 250 meters). The goal was to do the first three in 21-mid and the second three in 20-mid, or 55-second 400 pace.
Went to the YMCA at 5:55 for a 20-min lifting session.
Hills in West Chester Borough with the "crazies," all 60 of them.
We tried something new today, or at least it was new to me. Running hard, we started at Biddle and High Streets, went up Biddle, took a left on Matlack, took another left on Lafayette and finished at Walnut, where we broke into a jog back to the start of Biddle & High. The hard running was about .31M or 500 meters. The entire loop was 700 meters, making our jog recovery 200 meters (about 75 seconds). We did five of them, finishing the last one at Lafayette and Walnut. I did okay, spending most of my time just ahead of John Lavin, while the top group got away from us. John and I closed in some on Kevin over the last two loops, with John in front of me by 15 meters the entire last loop. The top group finished 120-140 meters ahead of me.
Mon, 1/24/17-Cannot recall. Bummer.