I opted

On this amazing day of weather, I headed to Westttown School's track for a workout with Chuck K.  

I opted for my sit 'n kick reps workout on this 60-degree but rather windy day, windier than last week.  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 64xx 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: 65-low (31-low/34-low), 22-mid
1000 meters: 800 meter jog in 6:15, 200 meter walk in 2:30.
Set 2: 64-low (30-high/33-mid), 22-low
1000 meters: 800 meter jog in 6:15, 200 meter walk in 2:30.
Set 3: 63-mid (30-low/33-low), 22-high
1000 meters: 800 meter jog in 6:15, 200 meter walk in 2:30.
Set 4: 63-low (30-low/33), 22-low
1000 meters: 800 meter jog in 6:15, 200 meter walk in 2:30.
Set 5: 62-low (29-low/32-high), 22-high

I ran, on average, about a half-second faster than I did last week.