I was like Sit 'n Kick

Sunday, 2/19/17

On this amazing day of weather, I headed to Westttown School's track for a solo effort.  I tried to connect with teammates, but only Bruce bit.  Even then, he had to work.

I opted for my sit 'n kick reps workout on this 55-degree but slightly windy day.  In its purest form, the sit 'n kick reps workout consists of 5 x (400…rest 30 sec…and then 200).  The goal for the 400 is 64, and the goal for 200 is 28.  My doubly modified version is 5 x (400...rest 60 sec...and then 150).  The 400s were supposed to be in 65xx today, and the goal for 150 was 22xx.  I like to think of the 400s as the pace of the second lap in an 800-meter race, and I like to think of the 150s as the pace of an 600-meter race (or the last 150 in a 400-meter race).  My plan was to take 8:30 rest between sets.

After an 8:00 mile and some good stretching, I was ready.   

Set 1: 66-mid (32-low/34-low), 22-mid
1000 meters: 800 meter jog in 6:00, 200 meter walk in 2:30.
Set 2: 64-mid (29-high/34-mid), 22-low
1000 meters: 800 meter jog in 6:00, 200 meter walk in 2:30.
Set 3: 63-high (30-low/33-low), 22-low
1000 meters: 800 meter jog in 6:00, 200 meter walk in 2:30.
Set 4: 64-flat (30-low/33-mid), 22-flat
1000 meters: 800 meter jog in 6:00, 200 meter walk in 2:30.
Set 5: 62-mid (29-low/32-high).  I felt a jolt in a tendon in my left leg as I was running the 400.  After the normal allotment of rest, I started the 150, but pulled up at the 50m mark (7.4 sec), not want to chance it.  

I am, on average, about a second better than where I was this time last year. 

Set 1: 65-mid (15,30-high/34-high), 23-mid
1000 jog in 7:45.  Then, I waited an additional 45 sec before beginning the second set.
Set 2: 65-low (15,30-high/34-low), 22-mid
1200 jog in 8:30
Set 3: 63-high (15,30-low/33-mid), 22-low
1200 jog in 8:30
Set 4: 64-low (15,30-low/33-mid), 23-low
1200 jog in 8:30 
Set 5: 63-mid (14,30-low/33-low), 21-mid

This weekend five years ago (Saturday, 2/18/2012) I was like...

Goal: 400m in 64 sec, 150m in 22 sec,  

Set 1: 65, 23
Set 2: 65, 24
Set 3: 65, 22
Set 4: 64, 22
Set 5: 63, 21