Transition Workout

Tuesday—Henderson track-- Actual: Henderson crew—track and hills. 15 min/1.7-mile warm-up: 2 laps around Henderson, plus run to and around track. 800--.5--fairly hard: 2:48. I stayed with Kevin and Scott Burns. Jogged to hill from track finish line--.2. We jogged back to the track start line--.2—for another 800 (.5), which was to be faster that the initial one. .5 (2:35). Again, I was about a second or two behind Scott and about 3-4 seconds behind Kevin. I started a second after they did. I did not time this 800 either. I was slightly behind at the start but then made my way to within 5 meters of Scott. Cooled down .25 on track and one lap around the school .5 Total: 5.75 miles

Monday—track—400 m workout. Mile warm up. 6--200s w/ diminishing rest. 32, then 3-min rest/150 m jog; 34 (oops!), then 2:30 min rest/150 m jog; 31, then 2:00 rest/150 m jog; 31, then 1:30 rest/150m jog; 30, then 1:00 jog; 30-second last 200. 1000 meter cool down. Total: 2.7 miles