Been another while--Am I losing pace or my mind?

Sunday, April 5, 2009--at Swarthmore for Alumni Council. After our retreat, I made my way to the track and did a mile warm-up. I did 6 100s just to test my speed and turnover. Rounded up--12.5, 12.4, 11.9, 12.2, 12.0, 11.8. cooled down 1 mile. 2.4 miles

Monday--tight, heavy legs. Did 2.2 in 18:34.

Tuesday, 4/7/09. Today I made my usual trek to Henderson to meet up with the distance group. Warmed-up 1.1 mile. I knew the day would be tough because I have not felt like myself lately. I feel all beaten up and tired, especially from the waist down. The workout today was 4X 1200 at 5K pace with a 400 meter jog recovery. This meant that we needed to cross the 800m mark in 3:00, then 2:56, then 2:52, then 2:48 in order to finish in 4:30, 4:25, 4:20, and 4:15. I had nothing in my legs together, which sucked. The 1st one I did just fine: 2:59 and 4:28--nearly spot on. The second one felt bad. I stopped at the 800 mark in about 2:56. I did the same for the third one--2:52--stopping at the 800. I did the entire 1200 for the fourth one. I hit about 2:52 and finished at about 4:20. Cooled down 800. Overall bad workout. I didn’t realize the 5K on Saturday and the 100s the next day would kill my legs. My calves and feet are aching like hell. Total 4.6 miles

Wednesday, 4/8/09. Today I tried to workout at Penncrest, but the track was closed; people there were preparing for a meet. So I went to Swarthmore instead. I warmed up 1 mile on the grass on the baseball, softball and practice fields. The workout was 2 x 450 in 60 second at the 400 with a rest of 15 minutes and 3 x 200 at 32 31 30 with a rest of 3 minutes. I ran 60s at the 400 mark, with a walk of 400 and a jog of 1200. I did 200s in 31, 30, and 29 with a walk of 100 and a 300 jog. I cooled down 800. Total 3.6 miles.

Thursday, April 09, 2009--I decided to do Rustin's XC 2xs (6.2) plus there and back (3.0) plus .1. Total 9.3 miles. DJ did the first 3.2-3.3 with me. 4:10 at .5, 8:20 at 1.0, 12:15 at start of XC course, 20:10 at 1.0 XC marker; 28:00 at 2.0 XC marker; 36:10 at end of XC course; 43:45 at 1.0 XC marker (lap 2); 51:40 at 2.0 XC marker; 59:40 at end of XC course; 71:10 home.

Friday, 4/10/09--went to Penncrest to do 6 x200 in 30 sec w/ 3-min rest. Jogged 1 mile. Stretched. Did 2 200s--30 sec. On 3rd 200, I felt my calf tighten sharply. Stopped at 200--in 30. Cut the workouts short. Went home and got ready to leave for DC. 1.3 miles

Saturday, 4/11/09--ran 4.5 in 35:00 in DC.

Weekly total--about 27

Sunday, 4/12/09--ran 6.0 miles or so in 48:50 in DC.

Monday, April 13, 2009--took day off

Tuesday, April 14, 2009—Henderson. Wet. Did 1.35 mile warm up. Workout was 4x800/300 with 200 jog after 800 and 300 jog after 300. 800s in race pace and 300s a bit faster. This meant under 3:00 for the 800s and around 60 for the 300s. I did 2:54/58; 2:57/61; 2:53/66; 2:46/52. I took a little extra break between the 3rd and 4th sets, joining the crew on the second lap of the 800 as my first lap. I did not jog a 300 break between set 3 and 4. I think I am having a crisis of confidence. Now that he hills are over I am struggling a bit on the track. Why is that? I cooled down 1.0 mile. About 6.1 miles

Wednesday--light run or speed workout, depending on how I feel. Raining. Drove to Penn Oaks. 2 miles on treadmill in 15:00. Lifted--arms. 2 more miles on treadmill in 14:45. Felt pretty good.

Tomorrow--speed workout or distance with crew. I'll decide later or even tomorrow morning. I really need the speed workout for Penn, though.