Tuesday, 5/19/09—Henderson. The workout was 3 X (1200 5K pace, 200 jog, 400 faster than 5K pace, 400 jog). This workout seemed quite reasonable to me until after I completed the first set. I ran 4:21, then 84. During the 400 jog in-between sets I had to stop to tie my shoe. I fell behind on the jog and the just fell apart like wet newspaper. I hopped into the 1200 with the second group, but had to stop again 600 meters into the 1200 because of my shoestring. I was at about 2:10. I felt like I was in the twilight zone. I hopped into the next 1200 with the first group and struggled on the last 400. Like some out of shape wimp I was wheezing and sucking wind. During the jogging phase, I had to tie my shoestring again, which meant I fell behind for the 400, which I did alone in a pathetic 1:34. This workout sucked for me. I could not be more disappointed. My legs were dead, too. What a waste!
1.2 mile warm up
1200,200,400=1.12
400,400=.5
600=.35
1200,200,400=1.12
1.2 mile cool down
5.5 total
Monday, 5/18/09—light jog around neighborhood/Rustin 4.3 miles in 42:10.
Sunday, 5/17/09
Penn Oaks run. Ran to PO. 6.6 miles
On way there
3:53 Half
7:25 Mile
15:05 2 mile
22:22 3.0
24:35 3.3
On way back home
1:21 .2
7:05 Mile
16:47 Street Rd/Westbourne
20:10 2.8 Creamery Rd
23:42 3.3
Saturday 5/16/09: 5x (4x150m) @ 25-24-23-22-21 w/60-55-50-45-40 sec interval by set (no additional
recovery between sets!!) yup: Warmed up 1.0 mile. 25,25,24,24,24,24,23,23,23,23,23,22,22,22,22,21,20,20,20,20. With 60 in-between. Challenging but not too impossible, compared to other workouts. Next time. I will reduce my rest by five seconds each set. Cool down 1.o
Mileage: 3.8 miles
Mileage for week: 26.3
No comments:
Post a Comment