fitness center

Sun, 12/2-

I was inspired by a recent Facebook post from Peter Brady in which he reported doing 12x200, the first four at 2:04 pace, the second four at 2:00 pace, and the last four at about 1:54 pace. From what I remember, he took about 1:45 between each effort and 2:30 between each set. 

I warmed up and stretched at the Y, then headed to Hillsborough HS's track.

In a similar spirit, I took on 12x200 with a 200-meter/2:00 jog between efforts, with no additional rest between sets. Instead, I did a standing rest between sets. My idea was to run at 2:10 pace for the first set, 2:05 pace for the second set, and 2:00 for the third set.

Set 1: 32-mid, 32-high, 32-low, 32-low (2:10 pace)
Set 2: 30-mid, 31-high, 31-low, 31-mid (2:05 pace)
Set 3: 29-mid, 31-low (oops), 30-high, 29-low (On account of the 31, this series was 2:01 pace)

This workout on this wet, but warmer (50-degrees) day felt pretty good. My hope is that I will run these in 30-flat in the coming weeks. If I plan to run sub-2:05, I need to hit 28-high/29-low consistently.  Alternatively, I need to run 30s with a 90- and then 60-second rest.  I'd hope a I could do 8x200 workout (w/ a 200-meter jog of 2:00) in 30s.

Sat, 12/1-in Nashville.

Ran 2.6M in the rain (19:00) in the rain, then I went to the hotel's fitness center to run 1.4M in 10:30. 4.0M.

Fri, 11/30-in Nashville. Took off. Sick.

Thurs, 11/29-Did a mile warm up on the treadmill, stretched, then moved into my workout: 5x600  (.37M) on the treadmill (12.5 speed). 1:53. Rested 3:00 between efforts.

Wed, 11/28-

Went to the Y for a quick round of upper body work.