Nice 'N Even

Sunday, 3/14/10--Today I did Penn Oaks. En route: 25:20 (7:50,15:45,--) 3.3. Pace was comfortable at 7:40. On way home: 24:15. (7:20 first mile). Pace was 7:21. Nice 'n even.

Saturday, 3/13/10--Rain, rain, go away! The rain was steady and sometimes heavy today. I went to Westtown School in hopes of getting in a workout. When I got out of the van, the rain picked up and so did the wind. I decided to head to Swarthmore to see if the indoor facility was open. It was not, so I figured I'd just do my workout in the conditions Mother Nature gifted us. I warmed up and began stretching when I noticed that one of the college students was let into the field house by someone inside. Heck--I figured two could play at the game. I went to the door, flashed my alumni id, and then went inside. After a brief conversation with the would-be host, the lacrosse coach, I stretched and began my workout. I figured I'd do 5 sets of 400-1 minute break-then 150, followed by a 1200m jog-rest. The 400s were to be in 64, and the 150s were to be in 21. By the time I began, other people were beginning to trickle into the building. The workout did not begin as well as I would have liked. The first 400 was 66, and the follow-up 150 was in 22. I told myself to get my cheeks in gear, which is what I did! The next set was 64, 21. Then 63, 21. Then 63, 21. Then 61, 21. My left calf began to throb after the third set. That damned indoor track! This workout was a notch off last year's by an average of 1 second per 400.(see below). Total 6.5 miles.

Overall, this much-needed workout was a good one. My next goal, if I do this workout next weekend, is 64,20; 63,20; 62,20; 61,20; 60,20.

This same day last year I made my way to the track at Penncrest HS. It was 45 degrees. I did Sit 'n Kick Reps--5x (400m @ 65 . . . rest 1:00 . . . 150m @ 20) jog 1200m btw sets was the goal. Did: 65, 21; 63, 20; 60, 22; 63, 21; 61; 21. I rested 1:00 minute between 400s and 150s and jogged 1200m btw sets.