I took the race in an passable time

Tues, 7/17-

Here is a workout (from Anselm LeBourne's Facebook page) that I confessed I'd like to try:

3 X 3 X 200m 1st set (31-32) Rest 70 seconds with a 3 minute break, 2nd set (29.5-30.5) Rest 90 seconds with a 4 minute break, 3rd set (28.5- 30) with a 90 seconds Rest. Their times were 32.2, 30.2, 31.2, 29.4, 30.1, 29.0, 30.1, 28.4, 29.5.

My plan today was to try it. However, as I was warming up I realized how heavy and sluggish I felt, particularly in the soupy humidity, even at 7:30 AM. Thus, I decided to modify it to 3 x 3 x 150. 1st set: 23.xx with 70 seconds' rest between efforts and a 3-minute break after the set; 2nd set: 22.xx with 90 seconds' rest between efforts and a 4-minute break after the set; and 3rd set: 21.xx with 90 seconds' rest between efforts.

Times were: 23.4, 23.7, 23.6; 22.6, 22.6, 22.6; 21.4, 21.5, 21.6.

I think it's just about time to make my transition to distance, but I may take off up to a week first, though.

Mon, 6/16-took off

Sun, 6/15-Went to the Y for 4 x (mile, 4:00 lift/stretch)

Set 1: 10:00 mile on treadmill, 1:30 stretch, 2:30 lift

Set 2: 8:30 mile, 1:00 stretch, 3:00 lift

Set 3: 7:30 mile, :30 stretch, 3:30 lift

Set 4: 6:40 mile, 2:00 lift, 2:00 stretch

Sat, 6/14-Made my way on this 90+-degree to PA to compete in the second of three open meets at Phoenixville HS. I arrived at 6:20/6:30 for the meet, which was to begin at 7:30. After a few minutes, I connected with Wayne Foulke and his son Alex. (Justin Poley would arrive later, as the plan was for us to hang out after the meet.)

On tap? 100 and 200, with hopes to run 12.2 and sub-25. I felt pretty good during my warm up. I did some 50 meter pickups and some starts. Eventually, the clerk registered the entrants, beginning with the youngsters and continuing up to the teens and adults. Although somewhat haphazard, the process seemed to work okay. 

With just four in my heat, I had lane 3; lanes 1, 2, 3, and 6 were occupied. I took the race in an passable time, 12.21. Justin arrived soon afterwards. Here's a video of the second half of the race, thanks to Wayne's wife.

I was happy to see the temperature fall off some as the night approached. 

At about 9:00, my 200 race was up. In heat 5, lane 3, I found someone to my inside and three to my outside. I mistook the teen to my right in lane 4, assuming I'd outmatch his speed since he seemed to be so casual during the lane assignments and at the start. He shot out like a canon, posting 22.xx. Also a surprise was the young woman in lane 6 who went stride-for-stride with me down the homestretch. I tightened up over the last 15 meters or so to see her get me at the line. I was nonplussed by the race, a 25.20. Argh. 

At least Justin and I got to hang out afterwards....