Saturday, 12/1--Did about 7.1M around Rustin's campus. The run consisted of making my way to the Rustin Run 5K (new) start (1.5M), doing all but the last .3 of the Rustin Run course (2.8M), making my way to the XC course (.5M), doing 1 loop of the course (1.6M), and doing the first 1000m of the course plus crossing the street to make my way to my driveway (.7M). 7.1M in 52:45, or 7:25 pace.
Friday, 11/30--went to the Y. Used weight machines involving legs and arms, not just arms.
Thursday, 11/29--decided to reserve my workout for the evening since I had an evening meeting, one of 3 or 4 this week alone. I left my office at just before 5:00 and made my way to Conestoga. My meeting was scheduled for 7:00, I knew I had only until 6:30 to finish the workout and to shower and return to the office. I opted for modified Russian intervals, a workout I did this late last year. Russian intervals, when done with 100% fidelity for a high school 2:00 800 meter runner, consist of 5x (3x300m @ 48 w/jog 100m at 30-sec) with a jog 800m between sets. I planned for 5x (2x300m @ 49 w/jog 100m at 60-sec) with a 900m jog between sets instead. My runs were 48,51; 49,49; 48,49; 49,48; and 48,48. I was generally pleased, but I wish I had someone to run with me so that I can did lower in the 40s, add more 300s, or cut down the break some. (Incidentally I bumped in to Ross Patton, formerly(?) of GPTC, at the track. He spent so much time doing drills that I came away thinking that I need to integrate them into my workouts. The issue is time.)
Wednesday, 11/28--took day off.
Tues, 11/27--The 5:50 AM workout at Henderson was 5x1000 with a 200m jog. I was sore and tight. I did 4, skipping #3. Last two in 3:37 and 3:30. Nothing special.
Mon, 11/26--easy 3.7M. And that's it.
Sun, 11/25--easy did 4.7M (1 loop of the 9.4M Goose Creek/Rustin double-loop run) at about 7:25 pace.
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