I downshifted

Tuesday, June 3-

Went to Pingry's track at 7:30 this soupy morning for a workout. The initial plan was to do neg-split reps 2x (300m-500-400 w/neg-split last 100m).  My goal was :33+15 (=:48 300m) . . . 69+15 (=1:24 500m) . . . 50+15 (=65 400m) 2-min btw reps/jog 1200 btw sets.

(Goal for 2:00 800: @ :32+14 (=:46 300m) . . . 66+14 (=1:20 500m) . . . 48+14 (=62 400m) 2-min btw reps/jog 1200 btw sets.)


The workout did not go as planned.

Set 1: 33+16 (=:49 300m); 34/69+17 (=1:26 500m); 34/51+17 (=68 400m)




Feeling like the heat and humidity had gotten the better of me, I downshifted to something more manageable: 150s and 200s. Since I had covered 900 meters of hard running, I figured I'd do about 900 meters work of 150s and 200s at about 800 meter pace. I'd do a 150, rest 90 seconds, then do 200, rest 2:00, then do a 150, and so on.

150: 23-mid

rest 90 seconds

200: 31-flat

rest 2:00

150: 23-low

rest 90 seconds

200: 31-low

rest 2:00

150: 22-high

rest 90 seconds

200: 27-low

rest 2:00

Monday, June 2

Went to the Y at 7AM for a brief workout of treadmill action and lifting.

6:00 on treadmill at 8:00 pace

4:00 stretch/lift

6:00 on treadmill at 7:30 pace

4:00 lift

6:00 on treadmill at 7:30 pace

Sunday, June 1

Took myself to Hillsborough HS's track for the dirty dozen. I didn't set out to do the dirty dozen on this soupy morning, but they kept calling me.

Initially, I thought I'd do 8 150s, four sets of two at 22, 21, 20, and 19. I then said I'd do 9 of them: 3@22, 3@21, and 3@20. I moved into the workout. As I approached the third set, I told myself to consider tacking on a fourth set. And I did...once I reached rep #8. I was feeling reasonably good despite the heat.

set 1: 22-mid, 22-low, 22-low
set 2: 21-low, 21-mid, 21-mid
set 3: 20-mid, 20-low, 20-low
set 4: 19-mid, 19-mid, 19-high

My walk-rest back to the 150 mark ranged between 2:30 and 2:45.