Take Two

Mon, 1/13--in Atlanta.  Alternated between treadmill miles and upper body work in the fitness center of the Wyndham.

Placed the treadmill on highest setting: 6:00
6:07
4:00 lift
6:07 mile
4:00 lift/stretch
6:07 mile
4:00 stretch


Sun, 1/12-

The plan was to meet Rob at Westtown School at 8:30 in lieu of the competing at the Glen Mills meet.  We'd do 12 x 200 at 30-31 seconds with a 1:00 recovery.  If the repeats were to slow to 33 or 34, then we'd drop to running 150s in 22 with a 45-second rest.  If the 150s slowed to 24 seconds, then we'd drop to 100 repeats in 14-15 seconds with a 30-second recovery.  This was supposed to be a take on the 800m workout Rob, Phil and I did a couple of weeks ago.

Rob (accompanied by Duncan) was adamant that we reconsider the workout.  I agree in light of the winds on the track.  Thus, we decided to do 200s with a 2:00 rest.   Our rest hovered in the 2:10-2:15 range.  My runs were: 30.4, 30.6, 30.8, 31.4, 30.6, 30.5, 30.6, 31.0, 30.5, 30.7, 29.5, 28.3.

I'd say this is 2:07-2:08 800m work.  If I am going to take 2:00 of rest, then these 200s need to be sub-30.