Tuesday, 4/28--Henderson. For the second week in a row, I did not meet up with the Henderson group. I was exhausted, having spent much of the night in the vet hospital for Smokey.
Monday, 4/27--6.6 miles
On way there
4:20 Half
8:25 Mile
16:45 2 mile
24:47 3.0
27:00 3.3
On way back home
1:31 .2
7:47 Mile
18:48 Street Rd/Westbourne
21:45 2.8 Creamery Rd
26:00 3.3
Sunday, 4/26-- Sit 'n Kick Reps…the real deal
5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) jog 1200m btw sets
Actual: warmed up 1 mile. 5x (400m. . . rest 60-sec . . . 200m) jog 1200m in 10 min after each set. 63/29; 64/28; 63/29; 63/29; 63/28. total: 6.7 miles
NEED MORE MILEAGE
Saturday--light run. Ran to Penn Oaks in 26:00. Lifted—arms. Ran back in 25:00. Hadn’t done this in a while. Total: 6.6 miles
On way there
4:05 Half
8:15 Mile
16:30 2 mile
23:47 3.0
26:00 3.3
On way back home
1:27 .2
7:25 Mile
17:48 Street Rd/Westbourne
21:05 2.8 Creamery Rd
25:00 3.3
Total for week: about 27.2
Friday 4/24/09--Penn Relays. Warmed up about 1 mile. Stretched well. Ran second leg of OD 4x400. My split, according to Chuck, was 53.1. The rest of the team—Dave 54.5, Brian 54.5, and Zach 52.4. These splits may be off, though. I thought we ran 3:34+. The website gives us 3:35+. Warm up 1 mile. Run .25. cool down .5--1.75 total.
It was great to be back at Penn after all these years! I was generally pleased, but wish there had been two heats for the OD 4x400, one for teams under 3:25 and one for teams over 3:25. We would have had a less crowded, less hectic race with perhaps a better overall time. I guess it's silly to think this way considering it is supposed to be Olympic development. Oh well. The winning time of 3:09 is a testament to this. Admittedly, this time pales in comparison to the sub 3:00 record. It is important to keep in mind that the record was established b4 there was the USA v. the World event. We'll see next year! Now it's back to the grind. I have my eyes set on a 2:00 800!
Thursday--light jog--strides
Warm up 1 mile
3 x 150 (build ups) speed slow medium fast. (8,7,6 sec /50 m) rest walk back. Could do 100 build-ups instead. I need to remember to get my knees up and get up on my toes for the 400!
Cool down 1 mile
Did 3 x150 in 20. Did not feel smooth. Felt like I was pushing. Effort felt like I was running 18s.
2.3 miles (18.8 miles so far this week)
Delvin,you mentioned a 2.00. 800m and your at Henderson correct?Kevin Kelly puts on a great meet on June 5th which is on Chuck's website,you might want to consider it,I'm hoping to run at Henderson on the 5th and then Widner on the 6th again in the 800m to simulate the semi final and final of Worlds,maybe I'll see you at Henderson on June 5th?
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