Saturday, 5/14/11-
I had set out to do Sit 'n Kick Reps: 5 x (400 @ 64...rest 60 sec...200 @ 29) jog 1200 btw sets. The real deal is: 5x (400m @ 64 . . . rest 30-sec . . . 200m @28) jog 1200m btw sets.
Actual: I made my way to the Westtown track at just before 7 AM. It was about 55 degrees. I warmed up 1 mile and stretched pretty well. This would be my first full workout with spikes in two weeks...since Penn Relays. My runs were 65/30; 64/29; 64/30; 64/29; 65/29. I kept to 60 seconds between the 400s and 200s. My 1200 jog rest was in 8:15 minutes. I didn't have time for a full cool down. 6.2 miles.
I'd say the workout at Westtown was a success, particularly since it was early morning.
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