Thursday, 6/4/09--off, light, 2.2 mile jog w/yoga or drive to PO to lift. Today I took it easy. I drove to the gym, warmed up .85 on the treadmill, lifted (arms), and cooled down .90.
Total: 1.75 miles
Total for week thus far: 18 miles
Wednesday, 6/3/09--light track workout
Leave home at 5:25
Warm up 1.0 mile. Stretch extra good.
Start at 6:00
6 x 150; 1st 2 in 22 sec; 2nd 2 in 20 sec; last 2 in18 sec/rest 3 minutes; in-between each walked 50 and jog 200
Cool down 1.0 mile at 6:20
Leave at 6:30
Home at 6:45
The workout timeline went as clockwork! Yes! My 150s were as follows: 21,21,20,19,18,18. These felt good. I did not feel like I was pressing. And I actually wore my middle distance spikes, not my sprint spikes! I plan to go back to using the middle distance spikes for workouts and the sprint spikes for meets (800 meters and down). I felt good about this workout. I cannot remember the last time I ran :18 for a 150. This was a confidence booster.
150 meter during practice::Possible 400 meter pace/conversion
21::57
21::57
20::54/55
19::52/53
18::50/51
Total: 3.2 miles
Tuesday, 6/2/09—Henderson--not sure if I'll go or head to Penncrest for another 400- or 800-based workout.
Plan:
4 x 300 speed 47/rest 5 minutes
4 x 200 speed 31 30 29 28/rest 3 minutes
I wound up getting to the track late. I warmed up 1 mile, did 10 200s w/60 sec rest: 36,31,31,31,30,30,30,30,30,30, and cooled down 1 mile.
Total: 3.25 miles
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