Whole Week!

It's been a whole week since I've blogged.

Sun, 2/25--

Ok, I'm a stalker. I've cut and pasted snippets of Mark Williams's workouts, as posted on Facebook, leading up to his attempt at the M45 800m American indoor record of 1:56.10, a record owned by my retired teammate Nick Berra.

3 days before Mark's big race ..."Goal workout this Wednesday evening was 4x200 in sub 28 with 1 minute rest. Actual was 26.4, 27.2, 28.2, and 29.2. Had a little over a mile warm-up and cool down. Took advantage of the warm weather and got it in before the rain."

5 days before Mark's big race..."Workout this morning was 2x600 in 1:33 with full recovery (8 minutes). I had to do on treadmill this morning because I wanted to do this yesterday at sub 1:30 but the snow covered the track. I had a mile warm-up and cool down. I also got in a good strength training session this evening. I'm getting ready to make an attempt at the M45 800m American record of 1:56.10 this weekend at Ocean Breeze's last chance meet. I'm all registered and getting the work in before a few days of taper."

Because it was a drench fest outside, I was forced to abandon my plan to do 4x200 (as specified above) for 2x600 (as specified above).

Went to the Y, warmed up well, stretched nicely. I then hopped on the treadmill for my punishment! Rather than hop onto the treadmill once it got going, I set it for 14.0, the highest setting, and made my way from 0.0 to the mark. I would hot stop a couple of seconds after the machine read .37(5)M, which is 600 meters. I hit each run in 1:38, starting from scratch. It's important to note that the machine didn't reach max speed until 30 seconds. This means I ran about 68 seconds at 14.0. I also happened to notice that I reached .25M in about 67 seconds. This means the last 200 was in 30 seconds. Thus, 14.0 = 4 minute mile pace.

The two of these felt good, so good I thought about a third and, after going outside and seeing the rain had subsided, considered some 200s!

Sat, 2/24-

Went to the canal trail and ran my 4.25M usual...in 32:50 (17:00/15:50)

Fri, 2/23-

Drove to the Y and ran from there to CVS and back for 4.0M in 30:45 (15:30/15:15).

Thurs, 2/22-

Went to campus early for some pick-up reps, 300s style. 8x300 with 90-sec rest: #s 1,3,4,6, and 7 in 51 and #s 2,5, and 8 in 47.  51-mid, 47-high, 51-high, 52-mid, 48-mid, 52-low, 52-high, 47-low

Wed, 2/21-mile/lift

Tues, 2/20-

Went to campus early for a workout. I think I did 6x300 in 48 with 3:00 rest.

Mon, 2/21-took off