Sit 'N Kick

November 21, 2009

I had set out to do Sit 'n Kick Reps at 5x (400m @ 68 . . . rest 30-sec . . . 200m @ 32) jog 1200m btw sets. This would be the start of an affair towards 5x (400m @ 65 . . . rest :30 . . . 200m @ 28) jog 1200m btw sets. 6.8 miles

Actual: I made my way to the Westtown track. It was about 55 degrees. I warmed up 1mile, stretched pretty well, and did some drills. I wound up doing 150s instead of the 200s. My runs were 67/25; 66/24; 65/24; 65/25; 64/27. I kept to 30 seconds between the 400s and 150s. My 1200 jog rest was just under 10 minutes. The last time I did such a workout was March 14th: 65, 21; 63, 20; 60, 22; 63, 21; 61; 21. That day, I rested 1:00 minute between 400s and 150s and jogged 1200m btw sets. Cooled down 1200 m. 6.25 miles. Before then, I did this workout was 2/28: except I did 4 and gave myself a 2-min rest period: 64/21; 64/21; 63, 21; 61, 21.

I'd say the workout at Westtown was a success. I'd like to try to do the whole workout with "full" integrity.

Today, I will run to Penn Oaks and lift. Perhaps a report later.