Wed, 5/15-
The plan was to do 8x200 in 32, with a 2-min rest.
Even in the light rain, this workout went a bit better than expected.
31-low, 31-high, 31-high, 31-mid, 31-mid, 31-mid, 30-mid, 29-low. A solid average of 31!
I think I could add a second per effort and take 1-min rest and be ok.
Perhaps for Sunday I could do sprint work
6x200 with 3 min rest...three in 32 and three in 30
6x100 with 2 min rest...three in 14-mid and three in 13-mid
Tues, 5/14-.95M to fitness center, lifted, .95M back
Mon, 5/13-4.05 in 31:55
Sun, 5/12-pick-up reps, 300s style. (8x300...with 2:00 rest; #s1,3,4,6,7 in 54; #s2,5,8 in 49)
Andrew, (new) Chuck, and Jeff joined in some of these; Chuck "Jr" would graph off some of these with 150 to go.
effort 1: Andrew leading...55
effort 2: 49
effort 3: Andrew leading...54
effort 4: Andrew leading...54
effort 5: 50
effort 6: Andrew leading...54
effort 7: 54
effort 8: 47
Sat, 5/11-took off
Fri, 5/10-3.5M, plus lift
Wed, 5/8/24-Ran 1.1M (8:55) to fitness center, lifted, ran 1.1M (8:45) back home. Quite simple.
Tues, 5/7/24-Even though I felt crummy mentally, I headed to the track for 3x400. The goal was to approximate the pace of the first lap of my 800m race. For me, I wanted to hit 63-high/64-low. The rest would be a generous 10 min.
First effort: 63-mid
Second effort: 64-mid
Third effort: 62-low
Mon, 5/6/24-ran 3.45M in 27:15; stretched and lifted; ran .55M in 4:20 from fitness center to home.
Sun, 5/5/24-
I've gotten so used to as many as 20 of us showing us that today's more modest-sized group of about a dozen looked puny! At any rate, Andrew, Anthony, Chuck (newish), John Patterson, Kate and her beau, and I did a dozen repeats: 4x200, 4x150, and 4x100. At least most of us did. Daryl, Alison, Chuck "Sr." and Jeff did their own thing.
I had planned for the following paces:
200s with 4:00 rest: 31
150s with 3:00 rest: 22
100s with 2:00 rest: 13
However, because it was cold (50 degrees) and rainy, I decided to slow things down a bit. Turns out my arthritic toes acted up today, beginning on the 3rd 150.
200s: 32-mid, 31-high, 31-mid, 31-low
150s: 22-high, 22-low, 22-high, 23-low (hopped off the track and ran alongside the crew on the turf)
100s-14-low, 14-mid, 14-low, 15-low (almost stopped)
Sat, 5/4/24-took off
Fri, 5/3/24-in DC. 8:30 treadmill mile, 8:00 treadmill mile, 7:30 treadmill mile. 4:00 break in-between each tp stretch and lift
Thurs, 5/2/24-4.5M
Wed, 5/1/24-3.45M, lift, .55M home
