Daddy Dead Legs

4/10--150s.

Warmed up 1.0 mile
5 x 150 (build ups) speed slow medium fast. (8,7,6 sec /50 m) rest walk back. 21 sec.
5 x 150 (strike out and float) 19 secs
Cool down 800m (running late)

4/9--400s/150s.
I had set out to do Sit 'n Kick Reps at 5x (400m @ 65 . . . rest 30-sec . . . 200m @ 31) jog 1200m btw sets. My goal is to be able to eventually do 5x (400m @ 64 . . . rest :30 . . . 200m @ 28) jog 1200m btw sets. 6.8 miles

Actual: I made my way to the Westtown track. It was about 45-50 degrees. I warmed up 1 mile, stretched pretty well. I wound up doing 150s instead of the 200s. My runs were 65/23; 65/22; 65/23; 62/24; 60/23. I kept to 60 seconds between the 400s and 150s. My 1200 jog rest was in the 8-min range. The last time I did such a workout was March 14th: 65, 21; 63, 20; 60, 22; 63, 21; 61; 21. Cooled down 1mile. 6.5 miles.
I'd say the workout was a success.

4/8--off.

4/7--7.9 miles in the Borough. Fartleks in middle: 60s on/60s off. Daddy dead legs.

4/6--200s.
Like last week, I went to Westtown School to run some 200s with diminishing rests. I decided on 3 sets of 4x200s with a 800m jog in-between sets. The first set would be in 32s with 50 seconds' rest; the second set would be in 31s with 45 seconds' rest; and the third set would be in 30s with 40 seconds' rest. My first set was in 32s (with the exception of the second one, 33), 2nd set in 31s (with the exception of the third one, 31), and third set in 30s (with the exception of the four one, 32). I took the rest periods as planned. My 800 jog-rest was in the 5:30-range. With a mile warm-up and cool down, the mileage was 4.5 miles.