Wednesday, 4/4/12. Today I plan to do 2 x 450 (60 seconds at the 400) with a rest of 15 minutes and 3 x 200 at 32 31 30 with a rest of 3 minutes. I hope to hit 60s at the 400 mark, with a walk of 400 and a jog of 1200. I hope to do the 200s in 31, 30, and 29 with a walk of 100 and a 300 jog. I will be volunteering at my son's meet, Rustin Invitational. I have to head out to purchase some food and supplies.
Tuesday, 4/3/12. Yesterday I made my usual trek to Henderson to meet up with the distance group. Warmed-up a mile. The workout today was 5X1200 with a 200 meter jog recovery. (This day three years ago we did 5x1200.) I figured I would do 5x1000 instead, with the goal of running 3:30. The first one was 3:35; I crossed the 800 in 2:54. The second one was 3:31 (2:51). The third one was 3:29 (2:47). The fourth one was 3:32 (2:51). The fifth one promised to be fast, as I paced off Scott Burns and two young newcomers. They were flying, as they had been the entire workout. I was with them at the 400 in 1:17, but I realized at 700 meters that I was weakening. I stopped at the 800 in 2:31. I had nothing in my legs together, which sucked. I drove to drop off the van at West Chester Tire & Service and jogged home from there for an additional 2.7 miles. Today's total--around 7 miles
Refer to Tuesday, 4/7/09 and Wednesday, 4/8/09
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