getting into a grove

Wednesday, 5/6/09
Increasing speed/decreasing recovery reps
5x (4x200m) @ 33-32-31-30-29 w/50-45-40-35-30 sec interval by set (no additional
recovery between sets!!). MODIFIED: I do not have time for 20 200s. Do 12 or 10, depending on time. 12 200sset 1: 3-33s, set 2: 3-32s. set 3: 3-31s, and set 4: 3-30s. OR 10 200s set 1: 2-33s, set 2: 2-32s. set 3: 3-31s, set 4: 3-30s, and set 5: 2-29s. 1 minute rest in between each repeat.

Warmed up 1 mile
Did 12 200sset 1: 33, 34, 33; set 2: 33, 32, 33; set 3: 31, 31, 32; and set 4: 30, 31, 30. 1 minute/100 meter rest between reps—30 sec, 40 m walk and 30 sec/60 meter jog.
Cooled down 1 mile

Pretty tough workout. If I did this workout later in the day, I would have hit the times better. Also, I would have a better chance of hitting 15 or more 200s.

On 12/4/08—I did 9 200s in about the same time I did these 200s.

About 3.8 miles

Tuesday, 5/4/09--went to Henderson for workout. 1.1 mile warm up. Workout was 1 mile at 5K pace, 400m jog, then 6X300--successively faster beginning at about 60s--with 200 meter jog. 1 mile cool down. Mile in 5:47. 300s: 59, 59, 56, 56, 56, 56, 52.

Total--5.1 miles