these runs were on the fly

Thurs, Dec 24--Today's workout of 3x150 and 3x100 was a pretty good one, especially on this 60-degree day.   A replica of 2013's workout on this day, it was supposed to be a confidence booster going into this weekend's meet at The Armory.  I was supposed to do 1x21, 1x20, 1x19 and 1 x 13-low, 1x12-high, 1x12 mid.   

Unlike the uninspiring workout two years ago in which I was supposed to 2x21, 2x20, 2x19 and 3x sub-13 and wound up doing 20.9, 20.6, 20.5, 20.4, 20.3, 20.2 and 13.1, 13.3, 13.2 instead, this year I was closer to my A game.  

150 #1: A little stiff, but managed 21.6 (3:00 rest, combo of walk/jog)
150 #2: A little more fluid...and managed 20.5 (3:00 rest, combo of walk/jog)
150 #3: I got my knees up and relaxed my way to 19.4

(4:00 rest, combo of walk/jog)

100 #1: I got great grip on the track and ran to 12.7.  
3:00 rest
I told myself to do the same and to follow through the second 50 with more power.   I said I wanted to hit 12.4, so that I could set myself up for a sub-12 last 100.
100 #2: I felt myself hitting the ground almost midsole... 12.4
3:00 rest
100 #3: Knowing the second 100 felt good and that the breeze was to my back, I hammered the last one.  I wanted more power at the start, keeping my head down during the drive phase. Feeling strong, I dropped 11.8!  

While all of these runs were on the fly, I am encouraged.  Despite my ankle issues, I could be on my way to a banner season.  For now, though, I hope to run in the 55- and 25- range for the 400 and 200 on Saturday.  I have to remember to be aggressive during my warmup, as I tend to get stronger deeper into my workouts.  

26.5/28.5=55
20.5/20.5/14=55

26/29=55
20/20/15=55

26.5/28=54.5
20/20.5/14=54.5

Wed, Dec 23-took the day off