Pace Pattern

Tues, 5/30-Took off

Mon, 5/29-3M in 24:45 around the neighborhood.

Sun, 5/28-Met up with the crew at Radnor for a workout, despite the fact that I was in no condition to do one.  In fact, after last night's "theatrics" at Davirah's colleague's house, I was quite out of sorts.  I showed up at Radnor HS anyway, ready to take aim at the workout.

John proposed that we do 2x200 meters in sub-26 sec, followed by 2x150 in sub-19 sec, then a mile fartlek.  A 7-minute break would be afford between repeats; a 15-min break was reserved for between  sets.  Ten minutes could be taken before the mile fartlek.

Rob proposed 10x200 in 31 with a 2-min break.

I told the guys I was in no condition to complete either workout.

...But, because Bruce would run with Rob, I decided to dabble in John's workout.

I agreed to do the first 100 of his 200s, both 150s, and the mile fartlek. We'd start the 200s at the 100-meter mark.

run #1: 12.7.  I was in lane 2, while John was in lane 1.  He had me at 50 meters.  He posted 25.7 for the first 200.

run #2: 12.6: Same as the first, except John dropped a 25.4.  Boyah!

run #3: 18.4: John led the first 150.  I stayed with him and eventually pulled even on the inside.

run #4: 18.6: I led, focusing on shorter strides and controlled arms.

Mile fartlek...

Bruce joined us on this.  The idea was to jog 40 seconds on the turn and run 20 seconds on the straightaway.  I realized I was all by myself after the first lap.   Bruce and John must've said "to hell with this," stopping after three laps.

I covered the mile in 7:45, a little faster than the 40/20 pace pattern.