At least it was 53-degrees

Monday, Dec 19th-After getting back from Franklin & Marshall and Dickinson, I went for an easy 5M, covering the distance in 36:45.  7:21/mile pace.

Sunday, Dec 18th-Met up with Chuck K. at Westtown at 8:15AM for a workout in the off-and-on wind and rain. At least it was 53-degrees.

I decided we'd do 5x200 in 800 meter race pace; 5 x150 in 600 meter race pace; 5x100 in 400 meter race pace.  We'd take 2:45 between each repeat for the 200s and 150s and 2:15 between the 100s.  

My runs, with Chuck in tow:

200s (32 sec goal pace...for 800m race): 33-mid, 32-low, 31-high, 32-low, 31-high.  Relaxed pick-up run.
150s (22 sec goal pace...for 600m race): 22-mid, 22-low, 21-high, 22-low, 21-mid, 21-low.  Relaxed sprint.
100s (sub 14 sec goal pace...for the 400m race): 13.8, 13.6, 13.2, 13.1, 13.1, 12.7.  Relaxed sprint.


See 12/19/15:
I decided we'd (Bruce, Ray, and I) do 5x200; 5 x150; 5x100.  We'd take 2:45 between each repeat and no additional time between sets.  The other folks did their own thing.  Chuck and Chuck did three (3) simulated 800s (400, 60 sec rest, 200, 30 sec rest, and 200, 5 min rest)

My runs, with Bruce and Ray in tow:

200s (30 sec goal pace...for 800m race): 29-high, 31-low, 30-mid, 30-low, 30-high.  Relaxed pick-up run.
150s (20 sec goal pace...for 400m race): 21-high (I realized we had run longer than 150, on account of being disoriented by the other "150" mark), 21-low, 20-mid, 20-mid, 20-mid, 20-mid.  Relaxed sprint.
100s (sub 13 sec goal pace...for the first 100 of a 400m race): 12.9, 13.1, 12.6, 12.6, 12.5, 12.7.  Relaxed sprint.