brings out the demons

Sun, 12/25--Took off.  Merry Christmas!

Sat, 12/24--Very rainy the first half of the day.  Practice with the guys canceled.  At about 2:45, I headed to Westtown, as it had cleared by then and it was in the mid-40s.

The workout was 2x (300m-500-400 w/neg-split last 100m).  My workout paces were supposed to be :32+15 (=:47 300m) . . . 68+15 (=1:24 500m) . . . 49.5+15 (=64.5 400m); 3-min btw reps/jog 1200 btw sets.  (I wound up taking 3:30 between repeats and 10:00 between sets.)  

Warm up was ok, but my legs felt a little heavy. Stretching was fine, although I could have stretched more.  

This 800 meter workout always gives me grief.  I began the first set with 31/32+15/16=:46-high.  After nearly 4:00, I took off for the 500.  I hit 32, 67, and, with a 16-second last 100, landed at 1:23.  For the 400, I was (32, 49) 65.  The 16-second 100 was not good.


Set 2: I felt better initially.  I hit 33+15=48-mid.  I told myself to run a more balanced 500.  I was hoping for 16/33/50/67/1:22.  I wound up with 16/33/50/68/1:24.  I told myself to stay focused for the 400.  After a 16-second first 100, the demons got me.  I stopped at 150 meters.  After retreating for 45 seconds, I started again, posting 32/48+15=63.    

Overall, I was a bit disappointed with my performance.  The hard workout is always the terrible-awful that brings out the demons.

This effort pretty much mirrors that on Jan 2, 2016.