come out

Today at Henderson we did 5x1000 with a 200 meter jog-rest after each. I was pleased to see that my buddy Justin decided to join us--his first time out with the crew. He joined group 1. He learned that the recovery between the runs is swift, sometimes too swift for my blood. On this day, however, I hung in there. In fact, I felt tired but refreshed, not dead, afterwards. That's a good sign. Our runs were 3:47, 3:38, 3:30 (?), 3:28, 3:23. The last time the Henderson crew had this workout was 8/17/10, but on that early morning we did a swift 6 1000s: 3:36, 3:40, 3:32, 3:29, 3:29, 3:30. I have to imagine that I can run this pace for the 5K.

Overall I felt good about the workout, and my body feels pretty good too. I hope Justin continues to come out.

Historical perspective--On March 31, 2009, the Henderson crew did 5x1000, beginning at 3:45 and working our way down. We had 400 meter jog/rest, not 200 like today's. Times were 3:46; 3:45; 3:34; 3:33; 3:32.

Monday, 9/6/10--easy 4.4 (17:45--1st 2.2; 16:15--2nd 2.2)--34:00, followed by stretching.