Getting my knees up and out in front of me.

Friday, 2/17/17-

Was off...Winter Break/Presidents' Day (weekend).

Went to Westtown School early in the afternoon for a moderate workout: 8x150.  The idea was to complete four in 22.xx and four in 20.xx during a sunny, 42-degree stretch of time.  The rest between each effort would be 3:00, with no additional rest between the slower one and faster ones.  After my first 150, a 21.49, I decided to go with this flow and change myself to run not 22.xx but 21.xx and not 20.xx but 19.xx.

Effort 2: 21.61
Effort 3: 21.12
Effort 4: 21.02
Effort 5: 19.49
Effort 6: 20.00
Effort 7: 20.12
Effort 8: 20.01

Seems I wasn't able to dip below 20 because I paid the price for my 21s during the first half of the workout.  That said, I felt pretty good about this exertion.  I worked on form, getting my knees up and  out in front of me.

I am considering a tough workout on Sunday.  My workout will depend on whether I'm going at it alone or with team members.  If I am going at it alone, I will do sit 'n kick reps: 5x (400m @ 65 . . . rest 60-sec . . . 150m @ 22) jog 1200m btw sets

If I am with comrades, I will do modified pick-up reps: 8x 300m @ 51 w/3:00 rest, with #s 2,5,8 @ 45.  Depending on their tastes and needs, teammates would do 200s at the same pace (8x200 @ 34, with #s 2,5,8 @30), and I would just continue to the 300 mark.