times weren't great but I felt good.

Thursday, 1/19--lifted at Y this morning. Planning for a 7:10 PM workout. I have to decide the workout. I am thinking about

Pick-up reps: 8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63. (I'd probably increase the times to 72 and 65 and the rest to 2 minutes.)

OR

Neg-split reps: 2x (300m-500-400 w/neg-split last 100m) @ :32+14 (=:46 300m) . . . 66+14 (=1:20 500m) . . . 48+14 (=62 400m) 2-min btw reps/jog 1200 btw sets. (I'd probably increase the times to 32+15 (47), 67+15 (1:22), and 49+15 (64).)

Wednesday, 1/18--did easy 5.7 in 42:55. 7:32 pace

Tuesday, 1/17--hills in the Borough. Did better and felt better. Stayed with top group for hills 1 and 2, stayed with Kevin and Manion for hills 3 and 4, stayed just behind Kevin and Manion for hills 5 and 6, pulled even for hill 7, and passed them on hill 8. Ed and Callaghan were a few seconds ahead. 16:15 total time compared to last week's 16:35.

Monday, 1/16--stationary bike and light mile in upstate NY. 5 degrees below zero!

Sunday, 1/15--meet at Glen Mills.
got there at 9:15
had a good warm-up, although I did not feel as fresh and limber as I had the last two meets
learned that i was seeded first in 2:09
i was in lane 1 and next to a teenager, a 2:10 runner he told me
the gun went off and i found myself in first for the first 80-90 meters
the youngster got in fron of me
we passed the 200 in 30 (someone yelled, 'you're 30 dead on.")
i thought, "great, we'll have a fast race."
the youngster vacillated between in the inner and outer parts of lane 1, speeding up and slowing down
we passed the 400 in 63
i thought, "keep the pace and don't slow down, youngster."
i tried to pass and he held me off
i was more relaxed than usual
i heard 1:38 at the 600, and i knew it was all over
there was no way i'd run 2:09
so i figured i'd bide my time and take him on the straightaway
i went wide into lane 2 coming off the final turn
and finished in 2:12.9 (2:13.11 FAT)
disappointing time, but not a disappointing race
i felt strong and was barely winded afterwards
i jogged off the race and decided I'd run the next event, the 200
they called for the 200, and i got permission from the clerk to fill out another card
i seeded myself 25.9
this put me in heat 3, lane 1
i won the heat in a pedestrian 26 and change
cooled down.

times weren't great but I felt good.

left for upstate NY