not fast enough or strong enough…yet

Sun, 12/5/21-

I decided to do Sit 'n Kick Reps at Hillsborough HS, declining to go to PA on account of a busy weekend at SCH and an obligation at 11:00. This workout, which is designed for a 2:00 800m high school runner, consists of 5x (400m @ 64 . . . rest 30-sec . . . 200m in 28), with a 1200m jog between sets. Since I am not able to run 800 meters in 2:00, I always modify the workout accordingly. Today, the modified workout was: 5 x (400m @ 65/66. . . rest 45-seconds, 150m in 24/25), with a 1200m jog between sets. 

The first 400 was a hard-fought 66 (32/34). 45 second rest, then a 25-second 150! I felt winded. 1200 meter jog in 9:00.

The second 400 felt better--65. 45 second rest. The150 was 25. 1200 meter jog in 9:00.  

I ran the third 400 in 65. The 150 was in 25. I was feeling terrible about the 150s. 1200 jog in 9:00. 

My fourth 400 was a 66. I rested 45 and then tried to pop a 24. I then jog-recovered 1200 in 9:00.

And then there was my final 400. I wondered whether I had it in me to hit 64 and 24. I fell shy. I hit 65 and 24.  

Cooled down 800m.

Overall, this workout was pretty good, but I was disappointed with the 150s.  The 150s essentially amounted to 200s in 33s and 34s, well off the pace/expectations.   

With only a 45-second break between the 400s and 150s, I still expected to run 24 seconds in the 150s. I would have set 32 seconds as a goal had I assigned myself 200s instead of 150s.

I guess I'm not fast enough or strong enough…yet.  

For perspective, on Sunday, Dec 1, 2013, I reported-

I decided to do Sit 'n Kick Reps to test my strength. This workout, which is designed for a 2:00 800m high school runner, consists of 5x (400m @ 64 . . . rest 30-sec . . . 200m in 28), with a 1200m jog between sets. Since I am not able to run 800 meters in 2:00, I always modify the workout accordingly. Today, the modified workout was: 5 x (400m @ 65. . . rest 30-seconds, 150m in 22), with a 1200m jog between sets. 

The first 400 was a hard-fought 65 (32/33). 60 second rest, then a 24-second 150! I felt winded. 1200 meter jog in 9:00.

The second 400 felt better--65. 30 second rest. The150 was 24. 1200 meter jog in 8:55.  

I ran the third 400 in 65. The 150 was in 25. I was feeling terrible about the 150s.   1200 jog in 8:50. 

My fourth 400 was a 65. I rested 30 and then tried to pop a 23 but came up short with another 24. I then jog-recovered 1200 in 8:45.

And then there was my final 400. I wondered whether I had it in me to hit 64 and 22. I did exactly that.  The 64 felt relaxed.  Thirty seconds late the 22 felt pretty good as well.  

Overall, this workout was pretty good, but I was disappointed with the 150s.  The 150s essentially amounted to 200s in 33s, well off the pace/expectations.  The last 150 in 22 seconds coverts to a 30-second 200.  

Even with only a 30-second break between the 400s and 150s, I still expected to run 22 seconds in the 150s.  I would have set 30 seconds as a goal had I assigned myself 200s instead of 150s.

I guess I'm not strong enough…yet.  

Sat, 12/4/21-Chestnut Hill. Did a simple 2 x (8:00 min mile + 4:00 stretch) in the fitness center at Chestnut Hill Hotel.

Fri, 12/3/21-Chesnut Hill. Ran 3.25M up/down Germantown Ave. and SCH campus.

Thurs, 12/2/21-Chestnut Hill. Did a simple mile warm up in 8:30, followed by 2 x (11:55 1.5 mile + 4:00 stretch/lift) in the fitness center at Chestnut Hill Hotel.

Wed, 12/1/21-8 x 300 with 2:00 rest. Numbers 1,3,4,6, and 7 were supposed to be in 52/53 and numbers 2, 5, and 8 were supposed to be in 48/49. I was a second or so off across the board, but I made it through.

Tues, 11/30/21-easy 4M in 32:20, followed by lifting at the Y.

Mon, 11/29/21-easy 5.75M