51 weeks ago

Monday, 11/16/09--

5 miles (2 Rustin loops and 1 Plumly)
4:05 Half
8:10 Mile
15:55 2 mile
17:30 2.2 (1 loop)
21:10 2.7
25:00 3.2 (7:30)
32:20 (14:50) 4.2 (7:20)
33:45 (16:15) 4.4 (2 loops)
38:00 5.0 (4:15)

Pacing 7:36/mile--5 MILES

Felt good. Pretty easy.

Sunday, 11/15/09--
51 weeks ago this was my plan for the day's workout:
1 . Warm up: 1 mile cross country run
2. Flexibility exercises
3. 600 400 200 400 600 Speed 35 sec pace/rest 5 minutes
4. 6 x 100 strides Speed medium/rest 1 minute
5. Cool down: 1 mile cross country run

I wound up going to Swarthmore that day for the workout. I did a 1-mile warm up and stretched inside field house. Outside I did: 600 (36, 36, 38=1:50); 400 (34, 34=68); 200 (33); 400 (33, 35=68); 600 (34, 34, 36=1:44). I went back inside for 4 x 60 (straightaway). By the end of the workout, I felt that the next time my 200 pacing should be :34.

Well, 51 weeks later I did the same workout. There were peripheral differences, though. Last year, I had done only a mile on the treadmill and lifted a little at Penn Oaks the day before. This year, I had done a very solid run to Penn Oaks and back (lifting in-between). Also, unlike last year's 1-mile warm-up, this year I ran over 2 miles to get to Westtown's track. On a positive note, the weather was much better at about 60 degrees this year; last year it was cooler.

This year:
2-mile warm-up
600 (35, 37, 38=1:51); walk 400 meters (4:45)
400 (34, 36=69); walk 400 meters (4:45)
200 (33); walk 400 meters (4:45)
400 (33, 35=68); walk 400 meters (4:45)
600 (33, 35, 37=1:45); walk 200 meters
2-mile cool down

-TOTAL--ABOUT 5.5 MILES

Too bad for me I turned my ankle after I left the track. That's what I get for trying to avoid seeing someone.

Rest of week plan:
Tues--Henderson. Tempo run or intervals
Wed--5-7 miles
Thursday--7.9 miles in town
Friday--yoga
Saturday--depending on the weather, 10x200 (or some other interval workout) probably at Westtown
Sunday--Penn Oaks run/lift 6.6 miles