Tuesday, 11/10/09. Henderson. Workout was 3x1 mile in slightly faster than 5K pace, with 400 m JR. Stretched extra and missed the first mile. Hopped into the second one and ran 5:40. Started next one, stopped at 600m mark. Rested a minute or two, then finished mile in 5:38. Overall disappointed with my effort.
Monday, 11/9/09--3 Rustin loops. 6.5 miles in 49:00, about 7:35 pace. 1st loop pace: 8:05;2nd loop pace--7:35; 3rd loop pace--7:05. Tight hamstrings.
Sunday, 11/8/09--3.5 miles light. Running late. Tight hamstrings.
Saturday, 11/7/09--Was on Swarthmore College's campus this weekend for a meeting of the Alumni Council. During an extended break, I did 4x400 (400 jog-rest in-between), 4x200 (with 200 meter jog rest), 4x100 (walk back). The 400s were 70 spot-on. The 200s were 31 spot-on. The 100s were 14, with the exception of the last one, which was 15. Decent workout.
For comparison, here is one of my first winter season workouts, which took place on 11/22/08 at Swarthmore.
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
1 mile warm up and stretch—inside field house
Outside: 600 (36, 36, 38=1:50); 400 (34, 34=64); 200 (33); 400 (33, 35=68); 600 (34, 34, 36=1:44). Back inside—4 x 60 (straightaway).
I think this year's workout compares favorably, especially since I did not take a straight 5-minute rest between intervals.
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