Transition--cut the rest in half!

7-27-12--got up this morn and was a little sore.  Ran 5.7M in 42:15 in the humidity.

7-26-12--drove to Y and lifted.

7-25-12--the day after the Germantown Acad meet.  Early AM--did recovery run of about 2.5M.  Later in the early evening, my son and I did what was on tap for his regimen: 10x400 at 5K pace.  We did a 200m jog of 1:45 in-between (The actual rest varied between 1:40 and 1:50).  It was about 85 degrees and humid but with a little breeze.

Goal pace: between 81/82 seconds. Runs: 82,82,82,81,80,82,81,80,81,79.  Transition. Overall, not bad.  I felt pretty good considering I had competed the evening before and had run earlier in the morning.  This pace is fine as long as we cut the rest in half!  Alternatively, we can run faster by a few seconds and keep the pace the same.  Then again, maybe not.  We'll have to see.  This is mainly XC/5K training for my son, though.

Two years ago, we did this workout at Downingtown East with DJ, Steve and Justin. It was close to 90 degrees/humid. We jogged from Justin's house to the track--2.0 miles. We decided to do the 400s in about 80 with a 400m jog-rest of 2:45. The rest was good for me but proved a bit more challenging for the guys than I had anticipated; they did keep it uat about 3:00, though. The workout felt good since I wasn't pressed. We took turns leading. DJ, Steve and Justin wound up doing 9. I think Steve stepped out of number 6, Justin number 7, DJ number 8. I did all 10. My runs were: 76, 77, 78, 78, 78, 78, 78, 78, 76, 74.