Been a while

I am writing after what seems like a week. That's what happenes when life gets thebetter of your time. Here's the quick and dirty run-down of what I've been doing. After Monday's drive to Penn Oaks, where I did 2 miles on the treadmill @ 8 min pace, did some lifting (arms) and another 2 miles on the treadmill for a total of 4 miles, I knew Tuesday would have to be tougher. I met up at Henderson w/ the crew. 1.3 mile warm-up. We did 5x1000, beginning at 3:45 and working our way down. We had 400 meter jog/rest. Times were 3:46; 3:45; 3:34; 3:33; 3:32. Total 5. miles.

Wednesday, April 1, 2009--My Plan: Increasing speed/decreasing recovery reps: 3x (3x200m) @ 31-30-29 w/3:00, 2:30, 2:00 interval by set (no additional recovery between sets!!) OR 3x (3x200m) @ 33-32-31 w/60, 50, 40 sec recovery. Actual: I did 5(3x150) @ 25,24,23, 22, 21…with 60, then 55, then 50, then 45 sec rest between each. Diminishing rests. For example, 150 in 25 sec, 60 sec rest, 150 in 25 sec, 60 sec rest, 150 in 25 sec, 60 sec rest, then 150 in 24 se, then 55 sec rest, etc. I hit the mark on all of these pretty much. Total 2.5

Thursday, April 2, 2009--Met with crew at WC Country Club. Initially felt off kilter, but then was able to settle in. Ran as a pack of six. Wound up doing the full 8 miles. Got to 4 mi mark at 29:30. Finished at 58:40, 45 seconds slower than last week. Felt pretty strong coming up Ashbridge, a tough hill and part of the last .2. Total 8.0

Friday--took off. Had to head in early to get ready for a presentation!

Saturday--Volunteered at alma mater, but completed a 5K race, too. Fairly even race which ended in 18:45. Back was bothering me and legs were tight. Warm-up was not as thorough because we arrived at the site later than expected and registration took a bit longer than expected. I got 5th overall. Perhaps more about this later.