Turns out Wayne joined us on the first two.

 Sun, 11/28/21-

Went to GA on this 35-degree morning to do Sit 'n Kick Reps with teammates.  Actually, on tap for me were sit 'n kick reps, while on tap for my teammates would be just the 400s. The ideal/goal is 5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) jog 1200m btw sets. Being able to do this as written sets me up to run about 2:00 in the 800m.  Since this was my first Sit 'n Kick Reps workout in months and since I know I am in deperate need of speedwork, I figured that I would be well off pace. 

Thus, my goals were:

70 sec 400, 60 sec rest, 35/36 sec 200

1200 jog in 8:25

69 sec 400, 60 sec, 34/35 sec 200

1200 jog in 8:25

68 sec 400, 60 sec, 33/34 sec 200

1200 jog in 8:25

67 sec 400, 60 sec, 32/33 sec 200

1200 jog in 8:25

66 sec 400, 60 sec, 31/32 sec 200

The idea was for Bruce and Rob to do the 400s with me and take a 10 min rest between efforts. Turns out Wayne joined us on the first two.

Actuals:

71, 36

70, 35

68, 34

67, 33

65, 33

I have a lot of work to do!

Sat, 11/27/21

On this especially windy day, I went to Mountainview Park for a 4M run. 32:20