First Sit-N-Kick of the Fall

Went to Downingtown East HS to meet Justin at 9:00.  We chose to do Sit-in-Kick workout.   

My caveat: The workout as designed for a 2:00 800m high school runner is 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28), then jog 1200m between sets. Since I am not able to run 800 meters in 2:00, I modified the workout accordingly.  The target for us today was moderate:  68 for the 400s and 32 for the 200s. 

Today was 45 degrees and slightly windy.

The first set:  Justin led.  He posted 66 in the 400, I posted 68.  200 in 31-high.  1200m jog in 9:20.

The second set: I led in 68, 200 in 31-mid.  1200 jog in 9:15

Third set: Justin skipped this set. Ran 68,  200 in mid 31. 1200m jog in 9:10

Fourth set: Justin led.  Hit 71.  Ouch.  200 in 31-high.  1200m jog in 9:05

Fifth set:  66 second 400, 31-low 200.  1200m jog in 9:00

Moderate workout.