Thursday, June 11th
Distance. I arrived late at the West Chester Country Club, driving in the opposite direction of the crew, which had already taken off. I hurriedly parked the car and took note that the group of 6-7 guys had just turned the corner a couple of streets ahead. So, I began with the goal of catching the crew within the first two miles of the run. No stretching! This obviously meant my pace had to be faster than theirs in order for me to catch up. I caught them approximately 18:00 into my run, which means that I made up the ground by about 2.4-2.5 miles into the run. I was going at a decent pace. We completed the run comfortably, rolling over several hills. In all, three of us did 6.9 miles; some peeled off early, one by one, to run back home. I ran 51:30 or so and felt pretty good. My right hamstring is a little tight, though. I've decided to drive to Penn Oaks to lift. I will save my next track workout for Saturday at Lower Merion High School.
Total: 6.9 miles
Total for the week thus far: 23 miles
Wednesday, June 10th
2x 300m @:47—2x 200m @:29—2x 150m @:21 w/60sec interval btw each // jog 800 btw sets
(2x 300m @:46—2x 200m @:28—2x 150m @:20 w/60sec interval btw each // jog 800 btw sets)
Is this meant to be 300-200-150, (800 rest) 300-200-150, OR 300-300 (800 rest), 200-200(800 rest), 150-150. I think the latter would be more challenging.
How about I start with the former and try the latter another day?
I went to Penncrest to get this workout in. The workout was very doable. In fact, I decided to do a third set, but cut it short. I did 300 (:47), 60 sec rest, 200 (:28), 60 sec rest, 150 (:21), 900 meter jog (7:00), 300 (:47),:60 sec rest, 200 (:27), 60 sec rest, 150 (:21), 900 meter jog (7:00), 300 (:44), 60 sec rest, 100 (:14). I stopped halfway through the 200 b/c my right hamstring seemed to tighten, and I didn’t want to take any chances. I cooled own a mile. I could’ve definitely done another set.
All things considered, if this repetition workout was suggested for a “2:05 elite female 800m runner,” and I was able to do it 6 in the morning with no one pushing me and could have done a 3rd set, I should be on my way to a 2:00 800m. A confidence booster?
Total: 4.75 miles
Tuesday, June 9, 2009
Henderson. This morning was quite humid and 65 degrees. After warming up 1.2 miles, I was slated to do the 3 x (4 x 300) workout with the crew. The plan was to start at about 6 minute pace for the first set, 2-mile pace for the second set and mile pace for the third set. We would have 100 meter jog (about :35-:40) between repeats and 500 meters (about 3:00) between sets. I was right in there: I hit 61,62,60,60; 58,58,58,57. We finished 2/3 of the workout, only to have thunder/lightning showers approach, so we scattered our separate ways. A heavy downpour followed. No third set and, with the exception of .6, no cool down. A bummer. I was planning to dip down to the low 50s for my final four. I felt cheated!
Total: 3.8 miles
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