At my core...

Saturday, 3/25-Met up Chuck K. at Westtown School at 9AM for a good workout.

The options for today included:

4x200 in 28 (pace of second 200 in 400 meter race); 5 min rest 4x150 in 20 (pace of middle of 400 meter race); 4 min rest 4x100 in sub-13 (pace of first 100 of 400 meter rest); 3 min rest Or 2x450 (60' @ 400); 15 min rest 3x200 in 30; 3 min rest Or Sit 'n kick 5 x (400, 60 sec rest, 150, 1000m or 1200m jog rest -400s should be at pace of 2nd 400 of 800-meter race (64 for me) -150s should be close to 400 pace (20 for me) -1000- or 1200-meter jog rest should be between 8:30 and 9:00 We settled on the first option.   200s: 28.8, 28.2, 27.6, 28.0   150s: 20.6, 20.4, 20.2, 20.0. 100s: 12.8, 12.6, 12.6, 12.4 We kept to the rest period.  At my core, I know I can get back to 53.

Friday, 3/24-Ran easy 5M in 39:10, or about 7:50 per mile.

Thursday, 3/23-

"Worked out" with the track team.  The quotation marks are for the fact that the workout wasn't particularly great!

After warming up and stretching, I joined the crew that was doing 150s.  I did two with the group, confessing to them that they were actually doing only 140s!  We backed up about 10 meters and popped a couple in about 21.

I then joined the distance crew for 600s.  I completed one with Brandon, a freshman, and another with Elias.  I believe I did a third.  Who knows?  They were;t that fast, but they were tiring on this windy 45-degree afternoon.

I finished the workout with three 100s in 13-high, 13-mid, and 13-low.

And then we were off to spring break!