faster than the target pace

Sun, 4/23-Met up with the crew for a brief, the "hay-is-already-in-the-barn" workout: 2x150 at 400m race pace and 2x100 at faster than 400m race pace (~fastest 100 in the 400). For Bruce and Andrew (who were joined by Anthony and Chuck K), this meant about 22.5 for the 150s and 14-14.5 for the 100s. For John and me, this meant about 21 on the 150s and 13-13.5 on the 100s. 22.5...60 sec 400m pace; 21...56 sec 400m pace. John and I hit 19.9 and 19.8 on the 150s, although I felt a little off kilter, especially on the first one. We then hit 12.9 and 12.8 for the 100s. Needless to say, we were a faster than the target pace on these efforts. (For the record, the pace of our 150s was for a 54-sec 400m. Wishful thinking!)

Sat, 4/22-at Swarthmore. Ran from the Inn to the track and did 3.5 laps for just over a mile. Stretched pretty well, then ran about another .75M across campus.

Fri, 4/21 Ran to Vare (8:30), stretched, lifted some weights and core strength exercises (20 min), and then ran back home (8:30).