Boy was I!

Monday, 11/22/10--took off.

Sunday, 11/21/10--Long way to Penn Oaks. Tired, heavy legs! 34:40 en route to PO; lifted; 34:00 en route home.

Saturday, 11/20/10
Went to Westtown School to do Sit 'n Kick Reps. It was about 45 degrees and slighly windy. The ideal/goal is 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) jog 1200m btw sets. Being able to do this as written sets me up to run 2:00 or better. Since this was my first Sit 'n Kick Reps workout in months and since I know I am in deperate need of speedwork, I figured that I would be a few seconds off pace. Boy was I! I knew from the first rep that it was going to be a long workout, even if I planned to take a minute between the 400s and 200s despite the preferred 30 seconds. My 1200 jogs in between hovered just under 9:00. My runs were:
67,33
67,32
65,NT because I felt my calf tighten. I stretched for a moment, then strided the 200.
65,30
63,29

The last two reps give me something to work from: hope.

With the warm-up (1.05) and cool down (1.05), I covered about 6.8 miles

Total mileage: 11/14-11/20--34 miles

I think i am better off than I was this time last year. NOTE:
On 11/22/09, exactly 1 year ago, I did the same exact workout on Westtown's track. It was about 55 degrees. That day, I did 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.