we fell off

Tuesday, 11/9/10--workout was 800 run, 100 jog, 300 run, 400 jog (4 sets). The 800s were supposed to be a bit slower than 5K pace, and the 300s were supposed to be 5K pace or a little faster.
My runs:
2:51, 60 (2:51--5:42 mile pace)
2:48, 60 (2:48--5:36 mile pace)
2:43, 60 (2:43--5:26 mile pace)
2:36, 55 (2:36--5:12 mile pace)


Bob Rimpkis and I started with Ed, Jen, et al. but we fell off after the first 800 because they weren't "respecting the recovery." In other words, they were doing the recovery too fast. Before you knew it, the were 50, then 100, then 150, then 200 meters ahead of us.

I felt okay during the workout, but I didn't feel as strong as I should. That has been the case over the last 2-3 weeks. Perhaps I need to start taking off the Monday before the Tuesday interval workout.


Monday, 11/8/10--XC course running...lead legs. 1.5 miles

Sunday, 11/7/10--XC course running...used portions of the Rustin Run course...5.5 miles; 40 minutes

Saturday, 11/6/10--Was on Swarthmore College's campus this weekend for a meeting of the Alumni Council. Ran about the campus. 40 minutes, 5.25 miles.

10/31-11/6--29.3 miles