after the first couple I felt better

2-24-10

On this day last year, I went to Penncrest's track and did 2 sets of 3x300, "negative split" style, having done hills the day before. My runs were :34/:16 (:50) for the first, :32/:15(:47) for the second, and :32/:15 (:47) for the third. Set 2 was: :32/:15 (:47), :33/:15 (:48), :33/:15 (:48). I took 2:00 in-between repeats and what amounted to a 100 m walk and 800 jog in-between sets. This rest was about 8 minutes. 800-meter cool down. I would have liked to have pushed myself further and done another set. No time, though. Admittedly, it was nice to have an abbreviated workout after doing hills yesterday. My legs don’t feel dead. Low mileage day: 1600, 1800, 1600, 400. 3.4 miles total today.

TODAY, having done hills yesterday, I figured I'd try some 300s behind the stadium at Rustin, given the snow on the track. My legs felt a little heavy at first. But after the first couple I felt better. My runs were: 46,47,46,46,46,43. I walked about 200 meters (2:00) and jogged 100 (1:00) back to the start for the 3 minute rest. I have to keep myself going, reaching for greater intensity. I cannot let not having a track deter me. Perhaps I'll use Swarthmore's track this weekend.

I warmed up 1.2 and cooled down the same. Total mileage--about 3.9. Total for week thus far: 23.9 (Saturday-Wednesday)

My plan for the next few days:
Thursday--distance (7.9). If the roads are too bad, go to Penn Oaks for a distance lift combo.
Friday--lift only. Or do distance if I had to go to Penn Oaks on Thursday.
Saturday--go to Swarthmore for 200s.
Sunday--run to and from Penn Oaks--lift.