That crappy track

Sat, 1/18--Went to Westtown, figuring I'd do 5 x (400 in 64, 30 sec break, then 150 in 21, followed by 1200m jog.  I warmed up my standard mile.  I felt flat and unmotivated as the heavy winds blew and the snow flakes flurried.  Called Swarthmore to see whether the field house was open, figuring I'd just go there and run on that crappy track.  (As an alum, I get to say that!)  I wound up going to the Y.

6:30 mile on donut track
stretch/lift (4:00)
6:30 mile on treadmill
stretch/lift (4:00)
5:45 mile on donut
stretch/lift (4:00)
5:48 on treadmill
stretch only
5:15 on donut

Fri, 1/17--took the day off

Thurs, 1/16-

12x150.  I figured I'd run 3 in 22 secs, 3 in 21 secs, 3 in 20 secs, and 3 in 19 secs.

Began sluggish.
23.3 (oops.  I thought about changing my expectations.)
22-low
21-high
21-low
21-mid
21-mid
20-low
20-mid
20-mid
20-low
19-high
19-high