I must get some additional mileage going...

Monday, 5/4/09. Rainy morning. 50 degrees.
Had just about an hour to get in a workout, including driving. Drove to Penn Oaks. Hopped on treadmill for easy 2 miles in 15:30. Stretched for 2 min. Lifted--legs. 17 min. Hopped back on the treadmill for another 2 miles in 14:45.

Total 4.0 miles

Sunday, 5/3/09--BROAD STREET??? Nope--

2 x 450 Speed 59 seconds 400/rest 15 minutes
3 x 200 Speed 31 30 29/rest 3 minutes
OR
Pick-up reps
8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63
OR
Neg-split reps
2x (300m-500-400 w/neg-split last 100m)
@ :32+14 (=:46 300m) . . . 66+14 (=1:20 500m) . . . 48+14 (=62 400m)
2-min btw reps/jog 1200 btw sets

Rainy. Wound up doing 2x (300m-500-400 w/neg-split last 100m). This workout was tougher than it looks, tougher than I remember. (The last time I did this workout was Saturday 1/17/09: 32+17=49 300m; 70+16=86 500m; 52+16=68 400; 33+16=49; 69+16=85; 51+16=67. It is unclear whether I gave myself 2 or 4 minutes' rest on 1/17/09.)

Today, as usual, I did my mile warm-up and stretches. Then, I began. (I confess upfront that I was supposed to give myself 2 min rest between reps, but I took 2:30.). 32+15=47 300m; 67+16=83 500m; 48+15=63; 32+14=46; 67+15=82. I had to modify the last one. In was supposed to do 48+14, but I dies at the 200 mark at 33. I waited about 90 seconds, then continued w/ 15/14 for a 62 sec 400. I cooled down 1 mile. 4.25 miles total

Saturday--U of Delaware??? Nope--
Penn Oaks run. Ran to PO. 6.6 miles
On way there
3:54 Half
7:35 Mile
15:45 2 mile
22:40 3.0
24:53 3.3
On way back home
1:21 .2
7:10 Mile
16:44 Street Rd/Westbourne
20:00 2.8 Creamery Rd
23:29 3.3

TOTAL for week: 31.4 (It's been about 2 months since I eclipsed 31 miles!)


MORE INTENSITY IN MAY

Friday, 5/1--
Went to Penncrest. 60 degrees--humid and somewhat windy. Mile warm up. 2 (3x300). 3 min/300 meter jog-rest between repeats and 100 m walk and 400m jog (5:00) between sets. 46, 50, 47, 46, 46, 45. Mile cool down. (See 2/25 and 3/11 for comparison.) 4.1 mile total

Thursday, 4/30--Plan: distance w/ WC --8 miles. Overslept--bad night of sleeping--hacking b/c of allergies. Done in 33:13. 17:20 (3:58/8:03/15:45; 17:20); 15:53 (3:35/7:25(24:55)/14:30(31:50)/33:13). Total 4.4 miles. Felt pretty good; not really that pressed, even though legs felt a little heavy

Total 4.4 miles. 7:33/mile pace
3:58 Half
8:03 Mile
15:45 2 mile
17:20 2.2 (1 loop) 7:53 pace
20:55 2.7
24:45 3.2
31:50 4.2
33:13 4.4 (2 loops) 7:13 pace

Wednesday, 4/29—400 workout. Got a bit of a late start. Went to Penncrest, warmed up 1 mile, did 8 200s at 800 meter race pace (:31 sec) with a 100 m walk/100 m jog (2:15) between each, and cooled down 800m. Total: 3 miles (16.3 mile so far)