Lame, I know.

Wed, 7/21/21 (YMCA at 6:45AM)

6:00 warm up on treadmill... .70M

4:00 stretch

6:00 on treadmill at 7.6 speed... .75M

5:00 lift

6:00 on treadmill at 8.1 speed... .80M

5:00 Abs exercises

6:00 on treadmill at 8.6 speed... .85M  

Tues, 7/20/21

I had planned to try 3x400 in 60.  As I warmed up, and especially as I moved into the first effort, I realized I needed to temper my expectations and go with 3x300. I don't know what I was thinking. I am not in shape for 3x400 in 60', even with 10 minutes of rest between efforts. So, 3x300 it was...with the goal being 46.2, or 90% of a race pace of 56.00. I'd take 9:00 between efforts. Lame, I know.

Trial 1: I got out well, crossing the 100-meter mark in 14/15.  I relaxed on the backstretch, reaching the 200 mark in 30.  As I hit the turn, I tried not to overuse my arms.  I crossed the 300 in 46-mid.

I walked a 500.

Trial 2: Feeling fully recovered after 7:00, I decided to wait until 9:00 to go into the next 300.  I reached the 100 in 14 and the 200 in 29.  Deciding against a 400, I tried to relax over the last 100 and I stopped my watch at the 300 mark and saw 45-high. 

I walked a 500.   

Trial 3: After 9:00, I was ready to go.  I took to the track like I had my pride on the line. I reached the 100 in 14 and the 200 in 29.  I tried to keep pace over the last 100, looking down as I went stride-for-stride with my shadow.  I finished up in 45-mid. 

Mon, 7/19/21-

Mile in 8:25

Stretch

Mile in 7:27

Lift

Mile in 6:36

Lift/Stretch

Mile in 5:58

Abs

Hamstring issue persists