Iced like crazy!

Wed-
Went to the Y with V for 4 x (1M at 9:00, 8:30, 8:00, and 7:30 paces, plus 4:00 lift/stretch/self-massage).

Tues-
I set out to do my sit 'n kick reps workout.  Sit 'n kick reps workout is 5 x (400…rest 30 sec…and then 200, then 1200m jog).  The goal for the 400 is 64, and the goal for 200 is 28. The  modified workout is 5 x (400...rest 30 sec...and then 150); the extra modified is 60 seconds rest.  The 400s were supposed to be in 65, and the goal for 150 was 22.  

I warmed up and stretched in the cool wind.  

Set 1: 65-high (15,32-low/33-mid), 23-mid
1200 jog in 8:45.   
Set 2: 65-high (15,31-high/33-low), 23-low
1200 jog in 8:45
Set 3: 65-high (15,32-low/32-mid), ---- (hamstring)

Hamstring quite sore. Epsom salts bath.Iced like crazy!

Mon-Went to the Y with V for 3 x (.80M at 7:30 pace, plus 4:00 lift/stretch).

Sun-Connected with several of my teammates at Germantown Academy for a workout.  My initial plan was to repeat last year's Christmas Eve effort of 10x200 in two sets of five, with 60 seconds' rest between repeats and 6 min rest between sets.  However, after consulting with the crew (Chuck K., Rob, Wayne, Duncan (in from CA), John, and Bruce), we decided on 9x150 with 2:30-2:45 rest, each set of three one second faster than the previous. We'd loosely divide into two groups. The pacing for the first group was 22, 21, and 20; the pacing for the second group was 24, 23, 22.

My times were: 

22-mid
22-low
21-high
21-high
21-mid-
21-mid
20-high
20-mid

20-mid

Wayne did two in a row, then skipped the third for each of the first two sets. He had to leave early for a holiday party, so he stepped off the track after number effort 5. He did a total of four. Rob stepped out early, after number 6.

Turns out Wayne's keys had been locked in his car. ARGH.

Chuck S., Bob R., and a woman whose name I did not catch did their own thing, 1000s I think. Tom Jennings showed up at the tail end of our workout to wish us well, reminding us that he'll be 75 his next birthday.

Hamstring quite sore. Epsom salts bath.

Sat-Did a modest 5M run with DJ at Skillman. 44:50; DJ, 45:00.
Fri-took off