Hemming and Hawing

Tuesday, June 16th--alarm went off. Began to rain. Hemmed and hawed and finally just stayed in bed. Bagged the workout in favor of rest.

Monday, June 15th--I did something I hadn't done in a while: 2 Rustin loops--4.4 in 33:40.
4:10 Half
8:20 Mile
16:10 2 mile
17:402.2 (1 loop)
21:10 2.7
24:10 3.2 (7:25)
31:20 (15:12)
4.2 (7:10)
33:40 (16:00)
4.4

Sunday, June 14th--
Warmed up 1.0 mile
I thought I'd press my luck and go for another track workout. I had the nerve to think I'd be able to handle a negative split reps workout of 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. I'd work on breathing. I knew from the start that my muscles were tight. I successful made it through the 300 and the 500, hitting them in :32+:14 and :67+:15. Midway through the 400 I knew it was not to be. Coming across the 200 in :31, I felt my hamstring tighten. I stopped at the 250 meter mark. I walked 200 meters and did a 150 in :22. I did the walk of shame to my bag, where I plopped on my flat and cooled down 1.25 miles.

Total: 3 miles


Saturday, June 13th
Go to Lower Merion to work out with club members?
Workout "W" Sprint Ladder: Sprinters - 2 sets of 400-300-200-200-300-400 (60 secs recover - 400 jog between sets). Mid-distance - same as above PLUS a 3rd half set of 400-300-200

Warmed up 1.0 mile
Set 1: 68, 52, 32,31,57,70; set 2: 67,49,31,31,49,68; set 3: --, 49,29. (60 secs recover - 400 walk between sets)

Cooled down 1200

Total: 3.9 miles

Total for week: 27 miles

Friday, June 12th
4x (2x 150m @:20 w/walk 50m interval) // jog 800 btw sets. Maybe make a (up and down) hill out of this and drive to lift.

Today, I drove to Penn Oaks and lifted (arms).

Total: 0