Thurs. 3/21-Still in NOLA. 2 x (mile on treadmill + lift/stretch)
Fri, 3/22-3M in 23:00
Sat, 3/23-4M run in 31:00 in morning. Rock climbing with Rob H in afternoon.
Sun, 3/24-Met up with a few of the guys (Chuck S, Dan, Bob, Kevin Cooke, and newcomer Will) at Germantown Academy for a workout. My initial plan was to do a ladder of some sort, but I changed my mind. On tap instead was 4 x (200, 2-min rest, 150, 5:00 jog-rest). The 200s and 150s needed to be at the pace of the second 200 of your 400m race.
My runs:
30-low, 22-low
29-low, 21-mid
29-low, 21-low
28-high, 20-high
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