Yesterday's workout was the first of 2 transition workouts. We met at Henderson to start warming up at 5:30AM. The workout was 1 x 800, 4-5 x Biddle Street Hill(the side closer to Henderson) and then 1 x 800. We started the 1st 800 around 5:50. Only 8 weeks until Broad Street.
15 min/1.7-mile warm-up: 2 laps around Henderson, plus run to and around track. 800--.5--fairly hard. I stayed with Kevin and Scott Burns. Jogged to hill from track finish line--.2. We did not use the regular one. We used an alternative one that was, according to Kevin, slightly longer but more gradual. I’ll give it 275 meters. We did five of these and back down (1.8 miles), compared to the 8 we’ve done in prior weeks. I did not time them, but should’ve. We jogged back to the track start line--.2—for another 800 (.5), which was to be faster that the initial one. .5 . I did not time this 800 either. I was slightly behind at the start but then made my way to within 10 meters of Kevin. I weakened over last 250 but was able to finish within 20 meters of him and 5 meters behind another guy whose name escapes me. Cooled down .25 on track on one lap around the school .5 Total: 5.75 miles
Wednesday, March 11, 2009. Plan: 3x (3x300m @ 48 w/jog 100m walk at 2:00) Jog 800m between sets. Maybe do these 300s as follows: 16/17/15. 10 min warm-up, 7 min. stretch, 38 min workout, 5 min- cool down=60 min Actual: I wound up getting to Penncrest at 5:35. Warm-up 1 mile. Stretched until 5:53 and then spiked up. Started at about 5:55. 3 sets of 300s became 2 sets of 3 300s and 1 set of 2 300s, for a total of 8. 1st set. 52, 49, 49; 2nd set 51, 48, 48; 3rd set 48, 48. Exactly 2:00 between each repeat and 700 meters jog between each set. Overall game myself less recovery. ( Total miles 3.6 miles.
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