Saturday-Went to Westtown School's track for a moderate workout: 3 x 300, 3 x 200, and 3 x 150.
My thought was to do the 300s at about 8 seconds per 50 meter pace (about 48), the 200s at about 7 seconds per 50 meter pace (about 28), and the 150s at about 6.5 seconds per 50 meter pace (about 19.5). 5 minute break between repeats.
300s: 49-low, 49-low, 47-high
200s: 28-low, 27-high, 28-low
150s: 19-mid, 19-low, 18-high
Friday-early AM 3.5M in Villanova. At Villanova Conference Center for admin retreat.
Thursday-early AM 4.4M in 33:50. Back hurting
Wednesday-early AM 2.2M in 17:30. Back hurting.
Tuesday--ran 9x100 at EA: 3@ 13-high, 3@ 13-low/12-high, 3@ 12-mid
Monday-took off
Sunday-workout at the Y. Mile/lift/mile/lift/mile
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