Remember: it's supposed to hurt!

Saturday, 9/23-I abandoned my 8x800 Goose Creek Park routine to meet Chuck K. and Bruce at Radnor HS, at Bruce's request, for an 800 meter time trial.  My plan was to do 4-5 800s before Bruce arrived, run the time trial, and finish off with two more 800s.  On this somewhat windy morning, I arrived first, at about 7:35 or so.  I began my warm up and was joined by Chuck a lap or two into my routine.  I stretched for a good bit and then decided to get started at about 8:05.  I ran the first 800 in 2:42, although I covered the first 200 in 37 and the first 400 in 77.  Clearly, I slowed up quite a bit during the second lap.  My next three would proceed similarly.  Chuck joined me on the third and fourth ones, the latter of which we covered in 2:41.  Bruce had arrived by then.  While he warmed up, I took a stab at a fifth one, taking 2:45 rest.  I stopped after the 400 (78 seconds) and decided to jog in preparation for the time trial.  

We mounted the line for the time trial.  Although he gave a range of 2:25-2:35, Bruce's goal was 2:25.  I told him we could essentially do 35, 36, 37, and 38 for each successive 200.  I went out a little harder than this plan suggested.  I hit 34, then 69 (35), then 1:45 (36), and 2:20 (35).  This felt pretty good.  Bruce stopped at the 600-meter mark in 1:46.  After a minute or so, he'd finished up the 800.   Great effort, Bruce!  Just tack on some mileage and keep the speed up.  Remember: it's supposed to hurt!

After 5:00, it was back to the 800s.  Bruce did the first 400 with me.  I was tired, but I managed 2:41.  After a few minutes, I capped off the workout with an even split 400 in 67.   

We had a nice time at Hub Bub afterwards. 

Friday- Exhausted.  I slept in.

Thursday, 9/22.  I ran the 7.0M.  I used the reverse 6.5M route (right from driveway onto Plumly, right onto Plumly, left onto Oakborne, right onto Concord, right onto Old Westtown, right onto Westtown, right onto Street Road, right onto Shiloh, right onto Plumly.  Instead of making a left into my driveway, I tacked on a loop around the block.  I ended in 52:25, about 7:30/mile pace.   Felt okay.  At the 3.5M, I was at 26:30.  This means I had a pretty even run, covering the second half in 25:55.