Boy, it's been a while!

Dec 29, 2016-

Feel better today but not 100%.  After the rain had cleared (at 1:00 or so), I headed to the track at 2:15.

Today's tune-up workout would be 1x100, 1x150, 1x100, in contrast to what should have been 3 x150 and 3x100 where I was supposed to hit 1x21, 1x20, 1x19 and 1 x 13-low, 1x12-high, 1x12 mid.   

Today my goal was 13-low, 19-high, 12-high.  
100 #1: I got great grip on the track and ran a relaxed 13.2. 
3:00 rest150: A little loose, I managed 19.5 (3:00 rest, combo of walk/jog)
3:30 rest100 #2: I felt myself hitting the ground almost midsole... 12.8

I then did a few starts on the curve.  Boy, it's been a while!

 hope to run in the 55- and 25- range for the 400 and 200 on Friday.    

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

27/28.5=55.5
20/20.5/15=55.5


Dec 28, 2016-I went to the track today to do 3x150 and 3x100.  However, I was stopped in my tracks when I scarcely began my warmup.  My Achilles was super stiff.  I was in no shape to run.  Yesterday's 5M run in old sneakers, which I assumed were in pretty good condition compared to my current trainers, had done me in!  I left the track and drove immediately to Chester County Running Store, where I bought a new pair of training shoes, Brooks, a departure from my go-to Asics.  I then returned home and did a combination of icing and wearing a compression sleeve.