Nice effort, Rob.

May 5, 2013

Maybe I did conjure it up, that there was a meet scheduled for today at West Chester University.  Turns out I must've done a bad cut-and-paste into my meet schedule.  There are no Philly Masters-sponsored meet at WCU this year.

So...I decided to take Rob up on his offer and meet him at Great Valley HS at 9 AM. Chuck, Lorraine, Cheryl, Betsy, and newcomer to Athena Track Club, Margaret.  Lest I not forget the onlookers: Rob's daughter, Julie, and Lorraine's husband.

After some discussion with Rob, we decided on a modified sit 'n kick workout.  Instead of 400s, we'd do 300s; instead of 200s, we'd do 150, and instead of a 1200 meter jog between sets, we'd opt for 800.  In traditional form, I'd plan to do 400 in 64; 200 in sub-30; 1200 in 9:00.

Pacing was supposed to be 300s at just over 800 pace and 150s at just over 400 pace.  The 800 meter jog rest was supposed to be 6:00.  I told Rob we'd shoot for 47s and 21s.

Effort #1: 48-low/20-mid
Effort #2: 47-high/20-high
Effort #3: 46-high/20-low
Effort #4: 45-mid/20-mid
Effort #5: 44-low/20-mid

I felt smooth on all of these, including the last one in which Rob took it out rather hard.  We hit the 100 in 14 and the 200 in 28/29.  I thought Rob had planned to peel off at the 200; he didn't.  Nice effort, Rob.