There is plenty of work to do.

Sunday--Boy did I feel sluggish during my run. I did a cmbination of the XC course and the Rustin Run course for a flat-feeling 6.7 miles. My left foot was nagging me, and I felt weak. That's what happens when you try to run on an near-empty stomach, stupid.

Saturday--I met with with Justin at the Downingtown HS-East track for a workout. Justin elected Sit 'n Kick Reps. In its original form, the workout, ad designed for a 2:00 800 meter high school runner is as follows: 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) jog 1200m btw sets. Knowing that neither of us can run a 2:00 800m, we modified the workout accordingly. Our goal pace(s) would be 68 and 31, which proved formidable.

Set 1: 70/33
Set 2: 68/32
Set 3: 68/33 (Justin pulled up on the 200; hip issues. He'd decide not to do the 200s for the balance of the workout)
Set 4: 67/31 (Justin pulled up at the 150 mark during the 400. Hip was a bear. I did the rest of the 400 and the 200 alone.)
Set 5: 64/30 (I was flying solo at this point.)

I felt good about the fifth set. This set was near goal pace. There is plenty of work to do.

Our average rest period over the 1200 jog was 9:00. We stuck to :30-:45 seconds between the 400s and 200s.

Friday--Went to the Y for some light lifting. I have decided that I will go back to working my legs a little. I hope this will pay off in the long term.

Thursday--arrived late. Caught the crew at the 1.3 mark. Decided not to join Ed and John C for the 4x1M intervals. First 4M: 28:30. Pedestrian pace over second half, 3.9-->29:30. 58:00.

Wednesday--4M over easy

Tuesday--Gathered at 5:40 AM. Began the workout at 5:55. On tap: 3 sets of 4 400s with a 100m (:35) jog between repeats and 1 500m (3:00-3:30) between sets. My runs:
set 1: 82,80,80,79
set 2: 78,79,78,77
set 3: 76,75,74,69

Hung with John Callaghan on the last one, whicnh felt good.