My workout was a little flat

4/24/16-Met up with Bruce and Duncan at Radnor HS for a workout since I didn't really do a whole lot yesterday.

I decided I'd do a simple 3x 400 in 60 sec.  Bruce and Duncan would do 3x300, Bruce's target time being 45 seconds.  Bruce did well, as did Duncan.

My workout was a little flat, as I managed 61-mid, 60-low, and 60-mid.  I did not feel as strong as I should have felt.  I feel like I should able to do 5-6 of these in 60, given my sit 'n kick workout!  After Penn, I will do some strength work.

"Broken Calf"--Guest blogger:

NMO Training Report 

April 25, 2015

• 5 Days Until Penn Relays
• The Executioner finding the balance between both Coach and Counselor gave Duncan and I the choice for our poison today
• Option 1 600, 500, 400, 300, 200
• Option 2   2 x 400 2 x 300  something else too that I can't remember
• Option 3   3 x 400  which he being stronger than Duncan& I did while Duncan and I did the x 3 x300.  All of use enjoyed the 10 min recovery btw reps
• I choice workout option 3 it had the least meters of training - Maybe I'm soft.
• My goal pace was 45s per 300, Duncan's was 50, The Executioner would keep the 15 secs per 100 pace for all 400m of his reps
• 1st rep 45.7   Slightly off the pace, but I'll take it.
• 2nd rep 44.22  felt pretty good, but I can feel the lactic acid burn now. 
• 3rd rep just let me hit the pace and I'll be so happy and confident. I rolled across the 300 at 44.7.  
• Tired but thrilled to meet the measure of the workout today.
• The Executioner, wearing his Councilor  hat, gave me a work out that he knew I could handle and would boost my confidence going into Penn. Check and Check
• I'm ready for Penn.
• Hub Bub afterwords Almond Croissant delight (I earned it) and lively current events and political discussions ensued.
•  It's very cool to hear insight from others to help me shape my opinions on various subjects.  Today's discussions were really good.

                      -- Broken Calf

PS 

    Have to keep it short today I turned off all the water to the house for needed plumbing repairs. 

    The inhabitants are grumbling and I fear may string me up if I don't get the facilities working soon.

4/23/16-Went to the Widener Invitational to run the 100 and 200.  Unfortunately, the meet ran behind, on account of a short circuit to the starter pistol and the timing system, I believe, in addition to having more competitors than seemingly anticipated.  I was in lane 7 of the 10th heat (of 14) of the 100.  I got a terrible start, as I was left I the blocks for sure.  By the time I got going, the race was over.  I managed a flaccid 12.35.

After waiting around for what seemed like forever, I checked in for the 200.  Even though I had a wonderful lane (5) in the 10th heat, I think, I wound up leaving.  The meet was already an hour behind, and I wanted to get home for some family time.  Oh well.

Fri, 4/22/16-Went to the track at 5:55 AM to warmup and do a few starts.

Thurs, 4/21/16-Went to the Y to lift.

Wed, 4/20/16-Went to the track at 5:35 AM for a set of 150s and 100s.  21.6, 21.0, 20.4; 13.5, 13.1, 12.8

Tues, 4/19/16-.Ran 3+M at 5:50 AM.

Mon, 4/18/16-Went to the Y to lift/run