you never know

Sun, 4/7/19-

We had a nice crowd today at Germantown Academy: Wayne, Chuck K, Chuck S, John, Nick D. (left 2/3 through) Nick? (young guy who lives in Newtown not officially part of the team), another Nick (from Berwyn), newcomer Bonnie, Bob, Phil Luccarelli, Andrew (did his own workout, then left as we got started), Kevin Cooke, Wally (he came for just baton exchanges), and me. Did I miss anyone?

The workout was 3x200 at 800m pace. 3 min rest after each effort. 3x150 at pace of second 200 of 400m race. 4 min after each run. 3x150 at pace of first 200 of 400m race. 5 min after each effort. The 200s were really just warmup before we went into the 150s, which were supposed to be all about speed endurance.

For the 200s, I reminded everyone to identify their pace and stick to it--not to run outside themselves. I kept my training flats on for the repeats, which for me were supposed to be in about 33 sec. I hit 34-low, 33-mid, 33-low. Young Nick averaged 3-4 seconds faster than John and me.

For the 150s, I suggested we break into three groups. For this first set, at the pace of second 200 of 400m race, I said there should be a 21/22 group, a 23/24 group, and a 25 and over group. Everyone obliged.

150 set 1:
Run 1: 20-high (too fast). Nick was probably 19-low, and John was probably 20-low.
Run 2: 21-mid
Run 3: 21-mid

150 set 2: (Young Nick decided to run behind John and me on these babies.)
Run 1: 19.4
Run 2: 19.4
Run 3: 19.8 (I look it down a notch, as my hamstring tightening a little on the previous repeat. I'd wager Nick and John hurried to an 18-high and 19-low, respectively.)

Everyone seemed to feel pretty good about the work.

A few of the teammates then worked on baton exchanges. John and Wayne had a bit of a dustup on the track, their spikes tripping each other up and causing them to hit the track much like I did this very weekend and in the very lane (1) last year! The difference is my fall resulted in a concussion. Let's hope there's no projectile vomiting by either tonight. There was no sign of anything at breakfast, but you never know.

Sat, 4/6/19-Swarthmore-on campus for Council on Presidential Initiatives. Ran around town a bit for 3.5M in 26:15. (7:55, 7:25, 7:25, 3:30)

Fri, 4/5/19-Managed a 4-mile run  at 5:45AM around the neighborhood near the Y. 30:30 (8:02, 7:34, 7:29, 7:25).

Thurs, 4/6/19-Took off

Wed, 4/5/19-Went to track at 6:00AM and did a short and easy workout of 3x150 and 3x100.  The idea was to run the 150s at the pace of the last 150 of a 400 race.

I ran 22-high, 21-high, and 21-mid.

I was supposed to run the 100s in 13-mid, 13-low/12-high, and 12-mid.

I ran 13-mid, 13-low, 12-mid.
Tues, 4/4/19-Went to the Y to do mile/lift & stretch/mile/lift & stretch/mile/lift & stretch. Treadmill miles were in 8:00, 7:45, and 7:30. I took 4:00 between each.