Never got my groove

Saturday, 11/19-

Met up with Rob, Chuck S., and Chuck K. at Germantown Academy at 7:00ish for a workout.  Rob and Chuck K. spent a fair bit of time doing drills, including using a tension rod and pushing hurdles as if they were sleds (football).  They even found a parachute to use.

We eventually got around to the (next segment of the) workout, 3x150 in 22.  I handled these  pretty well, although I felt my legs and hip flexors firing.  22.1, 22.1, 21.7. 3:00 rest.

I'd do two more solo in 21.5 and 23.1. I'd take a 4:00 rest and go into sit 'n kick reps.  In its original form, this means 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28), with 1200m jog btw sets.  I knew I wouldn't be doing the full allotment and certainly not that fast!    I wound up committing to 2x (400 @66...rest 60 sec...150 in 23), with 1000m jog (9:00) between sets.  I managed 66, 24; 66, 23.


Friday, 11/18-no workout.  stressed.

Thurs, 11/17-no workout. stressed.

Wed, 11/16-4.6/4.7M in 34:55.

Tues, 11/14-Went to Henderson.  The workout for most was 5x1000 at 5K pace with a 200m jog.  I got there late and never got my groove.  Managed only 3.5 repeats.

Monday, 11/13-5M 37:00

Sunday, 11/13-Went to Westtown School to do:.

I decided to do pick-up reps.  Knowing I am not in shape to do 8x 400m with #s 1,3,4,6 and 7 in 70 seconds and #s 2,5,and 8 in 63, w/2-minute interval between each, I decided to set a more realistic pace.


I figured I'd do  #s 1,3,4,6 and 7 in 75 seconds and #s 2,5,and 8 in 68.  In other words, I'd be five seconds slower per 400s.  Turns out this was a formidable challenge.

#1: 77 (s-l-o-w)
#2: 71 (s-l-o-w)
#3: 75 on target
#4: 74 (good)
#5: 70 (s-l-o-w)
#6: 75 (target)
#7: 74 (good)
#8: 67 (good)