Legs like bricks

Thursday, March 12, 2009—distance w/crew in town. Today's run went well. We all pretty much ran as a pack today. There wasn't nearly as much stringing out. No of us broke off from the pack too far. Some of us did by a few seconds but everyone caught up when we were stopped by traffic. Pace was more relaxed; comfortable. We were at the 4.2 mark in about 30:00-31:00, which was 1 to 2 minutes off the pace from a couple of weeks ago. I could've kept going for an additional 10-15 minute as most others did, but I didn't want to take the risk. I could do 10 more minutes, but 15 minutes would have made me late for getting back home. Ran back to car for a 5 miles total at about 38:00.

Friday, March 13, 2009—drive to gym to lift--arms. That's what I did!

Mileage so far this week: 24.2

Saturday, March 14, 2009
Sit 'n Kick Reps--5x (400m @ 65 . . . rest 1:00 . . . 150m @ 20) jog 1200m btw sets,. THE REAL DEAL (2:00 800) IS: 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) jog 1200m btw sets
or
Neg-split reps--2x (300m-500-400 w/neg-split last 100m) @ :33+15 (=:48 300m) . . . 68+15 (=1:23 500m) . . . 50+15 (=65 400m) 4-min btw reps/jog 1200 btw sets. THE REAL DEAL (2:00 800) IS: 2x (300m-500-400 w/neg-split last 100m) @ :32+14 (=:46 300m) . . . 66+14 (=1:20 500m) . . . 48+14 (=62 400m) 2-min btw reps/jog 1200 btw sets

Actual: I made my way to the track at Penncrest HS. 45 degrees. I did Sit 'n Kick Reps--5x (400m @ 65 . . . rest 1:00 . . . 150m @ 20) jog 1200m btw sets was the goal. Today, I warmed-up 1.0 miles, and did: 65, 21; 63, 20; 60, 22; 63, 21; 61; 21. I rested 1:00 minute between 400s and 150s and jogged 1200m btw sets. Cooled down 1200 m. 6.25 miles.

The last time I did this workout was 2/28. Sit 'n Kick Reps--5x (400m @ 65 . . . rest 1:00 . . . 150m @ 20) jog 1200m btw sets, except I did 4 and gave myself a 2-min rest period: 64/21; 64/21; 63, 21; 61, 21. Another time I did a similar workout was 12/31/08 and it was Sit 'n Kick Reps Goal: 5x (400m @ 65 . . . rest 60-sec . . . 200m @ 30) jog 1200m btw sets. 65, 33; 65, 33; 64, 33, 65, 32; 64, 32.

The workout felt good, but I know my legs will be bricks for a while.