I think I could shave

10/18-Sunday.  Met up with Bruce and Duncan at 8:00AM at Radnor for a workout.  I figured we could do a "pick up reps" workout.  As designed for a 2:00 800m high school runner, the workout is 8x400 with 90 seconds rest.  400 #s 1, 3, 4, 6, and 7 are supposed to be 70 seconds, while 400 #s 2, 5 and 8 are supposed to be in 64.  Since I knew I didn't have the guns to do this workout as designed and time was of the essence, I made an important modification.  I turned the 400s to 300s.  I wanted #s 1,3,4,6, and 7 to be in 52.5 seconds, or 17.5 seconds per 100 meter.  The faster 300s I wanted to be in 48, or 16 seconds per 100.  We'd take three minutes' rest.  

300: 34/52-high
300: 31/49-low
300: 34/51-high
300: 34/51-mid
300: 31/48-high  
300: 34/51-mid
300: 33/51-low
300: 31/48-low

My ankles were a bit sore afterwards, but altogether this moderate workout felt pretty good.  I think I could shave off a second per repeat or a minute between runs.

10/17-Saturday.  Drove to Ohio and back to pick up and bring home my son from college.  Dead legs.

10/16-Friday.  Took day off.

10/15-Thursday.  Skipped the run on account of dropping off my daughter.  Ankles bothering me.  Worked out with the JV girls tennis team in afternoon.  Oodles of fun!

10/14-Wednesday.  Anticipating my Thursday 5 AM trip to the airport to drop off my daughter, I wound up going to the Y at 7PM for a workout.  This was the first I can recall ever working out at night.   My idea was to run 6:00 (about .85M) at 7:00/mile pace, alternating between the donut track and the treadmill, taking four minutes to lift (upper body) between runs.

I did five sets, ending with a pretty speedy last run on the treadmill.  I held the speed at 6:00 for the first two minutes, then changed it to 5:30 for the next two minutes, then shifted it to 5:00 for the last two minutes.