Worked out with XC team; made my way to varsity.

Wed, 9/29/21

Went to the Y...

1 Mile in 8:25 (7.1 speed)

stretch for 5:00

1.5 Miles in 12:40 (8:25 pace)

lift for 5:00

2 Miles in 16:50 (in 15:55--paces: 8:15/7:38)

ab exercises

Tues, 9/28/21

As promised, I worked out the with XC team on the back half of the campus, which was marked off at every 200m.

The workout was 4x200, 2x400, 2x800, 2x400, 4x200... of continuous running since we jogged 200 meters between most repeats and 400s between a couple of efforts. The pace was supposed to be 5K data pace, I believe. Started with the JV runners and made my way to varsity. 

Mile warm up. Stretched in lockeroom

Then jogged .5M to site.

200 in 46

200 jog

200 in 45

200 jog

200 in 45

200 jog

200 in 45

200 jog      (1 mile)

400 in 1:33

200 jog

400 in 1:34

200 jog

800 in 3:13 (1.25M)

200 jog

800 in 3:15

200 jog

400 in 1:30 (1M)

200 jog

400 in 1:29

400 jog

200 in 41

400 jog (1M)

200 in 40

200 jog

200 in 39

200 jog 

200 in 37 

.75M cool down (1.35)

-6.15M est.

Mon, 9/27/21

Went on an easy 5.75M run... on the usual route from the Y.

8:26

8:12

7:57

8:02

7:58

5:49 (.75M)...46:25