Let the machine go

Thurs, 12/6-in Seattle at conference. After warming up and stretching, I did 6 x .25M on treadmill. First two were set at 4:45/M speed, the second two at 4:30/M speed, and the this two at 4:15/M speed.

This was a substitute for:

1. Warm-up: 1-mile cross country run 

2. Stretching/flexibility exercises 

3. 4 x 350 (Event Run) Speed 57/58 sec/Rest 10 minutes (first 50 fast, next 150 relaxed, 200 time @ 32/33 seconds. Next l00 pick up. Keep good form over last 50.) 

4. 3 x 200 Speed 34-33-32 sec/Rest=3 minutes 

5. Cool down: 1-mile cross country run 

Wed, 12/5-
The workout scheduled for today was:

1. Warm-up: 1-mile cross country run 

2. Stretching/flexibility exercises 

3. 10 x 200 Speed 34 sec./Rest 3 minutes 

4. 6 x 150 long hill runs Speed fast/rest, jog back 

5. Cool down: 1-mile cross country run 

6. Weights 

Because of the snow, I used the treadmill. 

A treadmill 200 in 34:

—let machine go at 14.0 speed. Hop on at 14 sec/.04M. Run until 48 sec/.17M

Tues, 12/4- (Delayed opening at work due to snow.)

The workout scheduled for today was:

1. Warm-up: 1-mile cross country run 

2. Stretching/flexibility exercises 

3. 2 x 600 Speed 69 sec. 400/ rest 15 minutes 

4. 3 x 300 Speed 58 sec./rest 1 minute 

5. 3 x 300 Speed 47 sec./rest 5 minutes 

6. Cool down: 1-mile cross country run 

Treadmill 600 in 1:47: Let machine go @12.5 speed. Hop on at 13 sec/.03M. Run until 2:00/.40M

Treadmill 300 in 58: Let machine go at 11.5 speed. Hop on at 13 sec/.03M. Run until 71 sec/.22M

Treadmill 300 in 47: Let machine go at 14.0 speed. Hop on at 13 sec/.03M. Run until 60 sec/.22M