felt good about the workout overall

Sunday, January 8, 2012

I headed to U of Delaware today, leaving at 11:50 with the expectation of arriving at 12:30. Unfortunately, the meet was nearly over when I arrived. The 3000m was being contested. The only event left was the 4x400, which is a discretionary event. I knew something was askew when I arrived to find that I could park in the closest spot to the field house! So, last year I didn't run until 5:00 or so, and this year the meet was nearly over by 12:30.

I decided to workout since my gameplan was null. I drove back to PA. Instead of heading to Westtown, I went to Penncrest, needing a change of pace...literally. A sit 'n kick workout was in order. In its original form, the workout, as designed for a 2:00 800 meter high school runner, is as follows: 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) with jog 1200m btw sets. My goal pace(s) would be 65 and 31, which proved doable.

Set 1: 65/31 (rest-8:30)
Set 2: 65/30 (rest-8:40)
Set 3: 65/31 (rest-8:50)
Set 4: 64/32 (rest-9:00)
Set 5: 65/30

The 400s were at goal pace. There is plenty of work to do for the 200. However, I felt good about the workout overall. This was one of my better ones in the last few weeks.

I stuck to 60 seconds between the 400s and 200s.