This morning I made my way to Conestoga's track to do a few 300s. Actually, I had planned to do 3 400s but I was running short on time. The idea was to do them at the pace I would otherwise have done the 400s in--60 or better. I ran :44, :43, and :42. I gave myself plenty of rest: 7 1/2 minutes to simulate the 10 minutes of rest I would have had had I done 400s. Overall, a good workout, albeit brief and relatively easy. Total: 2.5 miles
Tonight I went to Westtown's track to meet a crew of runners I usually see on Tuesday morn. There was one problem: none of them were really there. Instead there were a few women, a few girls and two guys, one of whom was the facilitator. The other was a guy training for a marathon. I joined him for a tempo run, after warming up a mile. I did 400s in between 81 and 83 seconds, with a 200 meter/1 minute jog/rest. Cooled down a mile. 3.5 miles total.
Wednesday I took off the morning but ran 3 miles or so in the evening. My son and daughter (by bike) joined me, which was fun. Easy 8 minute plus place.
Well, I decided to try my luck at a 5K on Tuesday night at Westtown School. I knew that my foot wasn't feeling all that well, but I said I'd go through with it anyway since the vast majority of the course was on grass--thicker grass at that--which could serve as a cushion. I would be conservative during the race and see if I could maintain 6:00-6:15 mile pcae, which I did. I ran 19:26, which is more than 2 minutes off where I was just three months ago. The course was much more difficult and hilly, I'm less in shape, and I'm injured--all three very impressive excuses. Another issue is my focus. I've run from the 400 to the 5K, and it's hard to do well at either of these extremes. Well, perhaps you can if you're an elite runner, but I am not! I need to commit to a smaller range of distance or accept that my lot that my performance at either end--and all in-between--will suffer. Runner's ADD?!
Thursday, July 9, 2009
Tuesday, July 7, 2009
Plantar Faciitis is taking its toll
Tuesday, July 7th—warmed up mile at Westtown. Did 4 150s in 23. Cooled down mile. May decide to do 5K tonight.
Monday, July 6th—took day off.
Sunday, July 5th— today I had planned to do the 600,500,400,300,200 ladder, but just didn’t have it in me. I hit the first 400 in 65 and just stopped. I wound up doing 5x (400m @ 64 . . . rest 30-sec . . . 150m @ 21) jog 1200m btw sets. My times were 65/22; 64/22; 64/23; 63/24; 62/20 (I took a minute rest between the 400 and 150).
I am concerned that I am getting weaker as a result of plantar fasciitis. I really felt it during the workout, but decided to run through it. I feel like I am getting flatter, too.
Saturday, June 27th-Saturday, July 4th.
Off to Arizona.
Ran a total of 22 miles plus a dozen hills of 130m—23-25 sec
Monday, July 6th—took day off.
Sunday, July 5th— today I had planned to do the 600,500,400,300,200 ladder, but just didn’t have it in me. I hit the first 400 in 65 and just stopped. I wound up doing 5x (400m @ 64 . . . rest 30-sec . . . 150m @ 21) jog 1200m btw sets. My times were 65/22; 64/22; 64/23; 63/24; 62/20 (I took a minute rest between the 400 and 150).
I am concerned that I am getting weaker as a result of plantar fasciitis. I really felt it during the workout, but decided to run through it. I feel like I am getting flatter, too.
Saturday, June 27th-Saturday, July 4th.
Off to Arizona.
Ran a total of 22 miles plus a dozen hills of 130m—23-25 sec
Friday, June 26, 2009
Can this be a comeback?
This morning I decided to try my luck at Westtown School's new track. I got out of the mini-van and just walked up the brief hill to lane 6. No steps to negotiate, no gates to traverse.
As I warmed up a mile, I inhaled the scene. There's something about running on a new track: a feeling of possibility and a look of undisturbed poise that are sometimes hard to come by on old ones. Don't get me wrong: I appreciate the oldies but goodies, but running on a new track can be quite a treat. Westtown's track favors the character and temperament of its namesake: the track is unpretentious and rather plain with its 6 lanes. There are no extra markings, no distinguishing color schemes. Unlike most tracks I've encountered, Westtown's is simple and unencumbered by imprisoning fencing or overbearing stands. Instead, the track is open, surrounded on one side by a comtemporary house tucked away in woods, on another side by a rustic structure that seems to serve as a canoe house for the Westtown Lake. The other two sides--an ample field house and an expansive parking lot--are far less bucolic and typify the sometimes awkward, inherent tension between progress and nature. Both structures are inevitable and, perhaps more importantly, necessary on a campus--in a world--where practical realities are part of the bottom line.
As I warmed up, I got my mind cued into what I had hoped would be a confidence booster of a workout. To be sure, I did not know just how difficult the workout would be. I figured it would be short, though. I gave my legs a pretty good stretch. Even though my hamstrings were not at their best, I told myself that I would go through with the 3 400s @ 60 seconds with a 10-minute recovery that I had on tap.
Here they are in review:
First 400: Started well, but felt a little rusty. 30 seconds at the 200. Pressed a little during the last 100. Time: 61.
Walked 800 in 10 minutes.
Second 400: Knew that I was not accustomed to so much rest, especially walking. I got out well again, feeling more settled. 29 seconds at the 200. Relaxed and lengthened my stride during the last 100. Time: 60
Walked 800 in 10 minutes, thinking about how I would approach the last 400. I decided that I wanted to run 59 seconds without pressing too much. I also realized that the workout did not seem that bad at it, that it felt like a medium workout and a far cry from some of the other ones I'd done this past spring. For the same reason, I also decided that this sort of workout would work best in the early morning since it was sufficiently challenging and fast--two characteristics that are important when I'm running 5:30 or 5:45 AM and have to finish the whole workout (including cool down) by 6:30.
Third 400: After walking for 10 minutes, I felt well rest, compared to how I normally feel when I'm doing interval training. I tried to simulate the sort of cadence I demonstrate when running an 800 race. I then imagined what it would feel like to have a monster kick. I hit the 200 in 29 seconds and got good leg lift during the homestretch. I felt pretty strong and was pleased with my time: 58 seconds.
If only there could be days like this every day. I cooled down a mile and went home pensive, much of my mood tempered by the untimely death of pop superstar--and once one of my idols--Michael Jackson. For some strange or not so strange reason, I imagined that Michael would live forever, much like characters like Peter Pan, who never grew up or old. At the same time, though, I knew that his life's ending would imitate the drama and seeming demise of his career. There is so much I could say but I will reserve it for perhaps another time.
Today's total: 2.75 miles
I will get in a quick run tomorrow before heaing to Arizona, where I hope to get some distance, hills and lifting in. No coyotes please! I just hope I do not curb the momentum I am getting through my interval training.
As I warmed up a mile, I inhaled the scene. There's something about running on a new track: a feeling of possibility and a look of undisturbed poise that are sometimes hard to come by on old ones. Don't get me wrong: I appreciate the oldies but goodies, but running on a new track can be quite a treat. Westtown's track favors the character and temperament of its namesake: the track is unpretentious and rather plain with its 6 lanes. There are no extra markings, no distinguishing color schemes. Unlike most tracks I've encountered, Westtown's is simple and unencumbered by imprisoning fencing or overbearing stands. Instead, the track is open, surrounded on one side by a comtemporary house tucked away in woods, on another side by a rustic structure that seems to serve as a canoe house for the Westtown Lake. The other two sides--an ample field house and an expansive parking lot--are far less bucolic and typify the sometimes awkward, inherent tension between progress and nature. Both structures are inevitable and, perhaps more importantly, necessary on a campus--in a world--where practical realities are part of the bottom line.
As I warmed up, I got my mind cued into what I had hoped would be a confidence booster of a workout. To be sure, I did not know just how difficult the workout would be. I figured it would be short, though. I gave my legs a pretty good stretch. Even though my hamstrings were not at their best, I told myself that I would go through with the 3 400s @ 60 seconds with a 10-minute recovery that I had on tap.
Here they are in review:
First 400: Started well, but felt a little rusty. 30 seconds at the 200. Pressed a little during the last 100. Time: 61.
Walked 800 in 10 minutes.
Second 400: Knew that I was not accustomed to so much rest, especially walking. I got out well again, feeling more settled. 29 seconds at the 200. Relaxed and lengthened my stride during the last 100. Time: 60
Walked 800 in 10 minutes, thinking about how I would approach the last 400. I decided that I wanted to run 59 seconds without pressing too much. I also realized that the workout did not seem that bad at it, that it felt like a medium workout and a far cry from some of the other ones I'd done this past spring. For the same reason, I also decided that this sort of workout would work best in the early morning since it was sufficiently challenging and fast--two characteristics that are important when I'm running 5:30 or 5:45 AM and have to finish the whole workout (including cool down) by 6:30.
Third 400: After walking for 10 minutes, I felt well rest, compared to how I normally feel when I'm doing interval training. I tried to simulate the sort of cadence I demonstrate when running an 800 race. I then imagined what it would feel like to have a monster kick. I hit the 200 in 29 seconds and got good leg lift during the homestretch. I felt pretty strong and was pleased with my time: 58 seconds.
If only there could be days like this every day. I cooled down a mile and went home pensive, much of my mood tempered by the untimely death of pop superstar--and once one of my idols--Michael Jackson. For some strange or not so strange reason, I imagined that Michael would live forever, much like characters like Peter Pan, who never grew up or old. At the same time, though, I knew that his life's ending would imitate the drama and seeming demise of his career. There is so much I could say but I will reserve it for perhaps another time.
Today's total: 2.75 miles
I will get in a quick run tomorrow before heaing to Arizona, where I hope to get some distance, hills and lifting in. No coyotes please! I just hope I do not curb the momentum I am getting through my interval training.
Thursday, June 25, 2009
Another one bites the dust
Today I ran 5 miles/40 minutes, making my way to Westtown School's XC course and doing part of it before heading back home. I felt a little sluggish but okay overall.
Yesterday, I took the morning off so that I would be fresh for the meet at Plymouth-Whitemarsh in the evening. I actually wanted to do the 100 for fun (and later the 400 or 800), but I got a late start from work, got lost (I always make the wrong damn turn when I get in the area!) and arrived in the middle of the sprint hurdles event. I figured that I would not have sufficient time to warm up, and I didn't want to risk injury. So, I jogged around, thinking about whether I wanted to do 400 and 200 or simply an 800. After getting a feel for my running mood, I decided on the 800. I also knew that Phil from TNT would be in the race and that maybe I could pace off him. Boy was I wrong.! He went out in about 58 seconds compared to my 61, and he wound up running 1:59 and change compared to my 2:07 (61/66). I felt a lot better this time than I did for my previous 800 at Henderson. My breathing was better, as was my time. I could not get good lift coming down the homestretch, though. I did not feel strong during the race at all; I felt like I was just there muddling along. I definitely felt a bit tentative during the first lap. In fact, I did not get out well at all. I let five guys go right in front of me, and I hung back with three others, one of whom caught me at the line and one of whom dropped out of the race.
I still need to figure out what I am/am not doing. I may do a harder workout tomorrow since I probably won't have time on Saturday before we head out to Arizona. My plan is to do some distance and find a good hill to kill!
Yesterday, I took the morning off so that I would be fresh for the meet at Plymouth-Whitemarsh in the evening. I actually wanted to do the 100 for fun (and later the 400 or 800), but I got a late start from work, got lost (I always make the wrong damn turn when I get in the area!) and arrived in the middle of the sprint hurdles event. I figured that I would not have sufficient time to warm up, and I didn't want to risk injury. So, I jogged around, thinking about whether I wanted to do 400 and 200 or simply an 800. After getting a feel for my running mood, I decided on the 800. I also knew that Phil from TNT would be in the race and that maybe I could pace off him. Boy was I wrong.! He went out in about 58 seconds compared to my 61, and he wound up running 1:59 and change compared to my 2:07 (61/66). I felt a lot better this time than I did for my previous 800 at Henderson. My breathing was better, as was my time. I could not get good lift coming down the homestretch, though. I did not feel strong during the race at all; I felt like I was just there muddling along. I definitely felt a bit tentative during the first lap. In fact, I did not get out well at all. I let five guys go right in front of me, and I hung back with three others, one of whom caught me at the line and one of whom dropped out of the race.
I still need to figure out what I am/am not doing. I may do a harder workout tomorrow since I probably won't have time on Saturday before we head out to Arizona. My plan is to do some distance and find a good hill to kill!
Monday, June 22, 2009
Same 'ole
Monday, June 22nd—Rustin loops, or Penn Oaks run and lift.
I wound up running to Penn Oaks to lift.
On way there
4:10 Half
7:55 Mile
15:50 2 mile
23:20 3.0
25:24 3.3
On way back home
1:25 .2
7:20 Mile
17:10 Street Rd/Westbourne
20:25 2.8 Creamery Rd
24:00 3.3
Total 6.6 miles
Sunday, June 21st
3x 400 @ :60 w/10min interval
or
2x (800 @2:20 w/60sec interval—1x 400m @:64) // jog 1200m btw sets--work on breathing
Or
2x (300 @45—600m @1:36—300m @:45 w/2min interval btw each) // jog 1200m btw sets -- work on breathing. This workout looks deceptively tough.
Or
Neg-split reps
2x (300m-500-400 w/neg-split last 100m)
@ :32+14 (=:46 300m) . . . 66+14 (=1:20 500m) . . . 48+14 (=62 400m) 2-min btw reps/jog 1200 btw sets
work on breathing
Or
Sit 'n Kick Reps
5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) jog 1200m btw sets
I warmed up a mile.
I chose to do:
- 600, walk 400--1:36 (32 s/200). I’d probably go through the 400 at :63.- 500, walk 400--77.5 (31 s/200). I’d probably go through the 400 at :61.- 400, walk 400--60- 300, walk 300--43.5- 200, walk 200--28
Actual splits:
600--1:37; went through 400 at :64
500--1:18; went through 400 at :62
400--:60; went through 200 at 29
300--:44; went through 200 at :29
200--:28
I cooled down a mile.
Challenging workout. I felt okay but did not like that I hit only two of the 5 workout times. I need to get stronger.
Total: 3.25 miles
I wound up running to Penn Oaks to lift.
On way there
4:10 Half
7:55 Mile
15:50 2 mile
23:20 3.0
25:24 3.3
On way back home
1:25 .2
7:20 Mile
17:10 Street Rd/Westbourne
20:25 2.8 Creamery Rd
24:00 3.3
Total 6.6 miles
Sunday, June 21st
3x 400 @ :60 w/10min interval
or
2x (800 @2:20 w/60sec interval—1x 400m @:64) // jog 1200m btw sets--work on breathing
Or
2x (300 @45—600m @1:36—300m @:45 w/2min interval btw each) // jog 1200m btw sets -- work on breathing. This workout looks deceptively tough.
Or
Neg-split reps
2x (300m-500-400 w/neg-split last 100m)
@ :32+14 (=:46 300m) . . . 66+14 (=1:20 500m) . . . 48+14 (=62 400m) 2-min btw reps/jog 1200 btw sets
work on breathing
Or
Sit 'n Kick Reps
5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) jog 1200m btw sets
I warmed up a mile.
I chose to do:
- 600, walk 400--1:36 (32 s/200). I’d probably go through the 400 at :63.- 500, walk 400--77.5 (31 s/200). I’d probably go through the 400 at :61.- 400, walk 400--60- 300, walk 300--43.5- 200, walk 200--28
Actual splits:
600--1:37; went through 400 at :64
500--1:18; went through 400 at :62
400--:60; went through 200 at 29
300--:44; went through 200 at :29
200--:28
I cooled down a mile.
Challenging workout. I felt okay but did not like that I hit only two of the 5 workout times. I need to get stronger.
Total: 3.25 miles
Saturday, June 20th--I did something I hadn't done in a while: 2 Rustin loops--4.4 in 34:42.
4:10 Half
8:20 Mile
16:10 2 mile
17:55 2.2 (1 loop)
21:30 2.7
25:30 3.2 (7:35)
33:00 (15:05)
4:10 Half
8:20 Mile
16:10 2 mile
17:55 2.2 (1 loop)
21:30 2.7
25:30 3.2 (7:35)
33:00 (15:05)
4.2 (7:30)
34:20 (16:00)
4.4
Total for the week: 17.85 miles
34:20 (16:00)
4.4
Total for the week: 17.85 miles
Friday, June 19th
Took off again!
Henderson meet. 400. Goal: :53. (:25/:28)
I warmed up a mile or so, had a pretty good stretch and was ready to go. I gave myself a seed time of 53.9. I found myself in lane 1 after heat and lane assignments were announced. I decided to use starting blocks. At the gun, I got out pretty well and ran up on the shoulder of the teen in lane 2 by the 100 meter mark. By the time I hit the middle of the back straightaway I realized that I was pretty far behind the guys in lanes 3-5. I heard someone yell :24 at the 200 meter mark for one runner. I believe I hit the 200 meter mark a second or so after that. I'd say I ran the first 200 in high :25/low :26. Coming down the homestretch I picked off another runner, but also felt the guy from lane 2 gaining. My arms weakened, but I kept driving, though with not much lift. My second 200 was in the :28 range. I ran a disappointing 54.61 FAT. I was hoping to run a second faster. I did get third place, though.
I cooled down about a mile.
Total:2.25 miles
Took off again!
Henderson meet. 400. Goal: :53. (:25/:28)
I warmed up a mile or so, had a pretty good stretch and was ready to go. I gave myself a seed time of 53.9. I found myself in lane 1 after heat and lane assignments were announced. I decided to use starting blocks. At the gun, I got out pretty well and ran up on the shoulder of the teen in lane 2 by the 100 meter mark. By the time I hit the middle of the back straightaway I realized that I was pretty far behind the guys in lanes 3-5. I heard someone yell :24 at the 200 meter mark for one runner. I believe I hit the 200 meter mark a second or so after that. I'd say I ran the first 200 in high :25/low :26. Coming down the homestretch I picked off another runner, but also felt the guy from lane 2 gaining. My arms weakened, but I kept driving, though with not much lift. My second 200 was in the :28 range. I ran a disappointing 54.61 FAT. I was hoping to run a second faster. I did get third place, though.
I cooled down about a mile.
Total:2.25 miles
Thursday, June 18th
I was going to run, but then I decided to take the day off, especially since there were showers.
Total--0
Total for week thus far--11.2 miles
I was going to run, but then I decided to take the day off, especially since there were showers.
Total--0
Total for week thus far--11.2 miles
Wednesday, June 17th
1) Increasing speed/decreasing recovery reps
5x (3x200m) @ 33-32-31-30-29 w/50-45-40-35-30 sec interval by set (no additional
recovery between sets!!)
Or
2x (300 @45—600m @1:36—300m @:45 w/2min interval btw each) // jog 1200m btw sets -- work on breathing. This workout looks deceptively tough.
After my mile warm up, I wound up doing 5x (3x200m) @ 33-32-31-30-29 w/60-sec interval. Set 1: 33,33,33; set 2: 32,32,32; set 3: 32,31, 32; set 4: 31,31,31; set 5:29,30,30. I had to talk myself into the last set because my legs were dead, felt heavy and felt like they were going to cramp up. (See May 6 and June 2 for similar workout)
I cooled down a mile.
Total: 3.75 miles
1) Increasing speed/decreasing recovery reps
5x (3x200m) @ 33-32-31-30-29 w/50-45-40-35-30 sec interval by set (no additional
recovery between sets!!)
Or
2x (300 @45—600m @1:36—300m @:45 w/2min interval btw each) // jog 1200m btw sets -- work on breathing. This workout looks deceptively tough.
After my mile warm up, I wound up doing 5x (3x200m) @ 33-32-31-30-29 w/60-sec interval. Set 1: 33,33,33; set 2: 32,32,32; set 3: 32,31, 32; set 4: 31,31,31; set 5:29,30,30. I had to talk myself into the last set because my legs were dead, felt heavy and felt like they were going to cramp up. (See May 6 and June 2 for similar workout)
I cooled down a mile.
Total: 3.75 miles
Wednesday, June 17, 2009
Slump Dog
Wednesday, June 17th
1) Increasing speed/decreasing recovery reps
5x (3x200m) @ 33-32-31-30-29 w/50-45-40-35-30 sec interval by set (no additional
recovery between sets!!)
Or
2x (300 @45—600m @1:36—300m @:45 w/2min interval btw each) // jog 1200m btw sets -- work on breathing. This workout looks deceptively tough.
After my mile warm up, I wound up doing 5x (3x200m) @ 33-32-31-30-29 w/60-sec interval. Set 1: 33,33,33; set 2: 32,32,32; set 3: 32,31, 32; set 4: 31,31,31; set 5:29,30,30. I had to talk myself into the last set because my legs were dead, felt heavy and felt like they were going to cramp up. (See May 6 and June 2 for similar workout)
I cooled down a mile.
1) Increasing speed/decreasing recovery reps
5x (3x200m) @ 33-32-31-30-29 w/50-45-40-35-30 sec interval by set (no additional
recovery between sets!!)
Or
2x (300 @45—600m @1:36—300m @:45 w/2min interval btw each) // jog 1200m btw sets -- work on breathing. This workout looks deceptively tough.
After my mile warm up, I wound up doing 5x (3x200m) @ 33-32-31-30-29 w/60-sec interval. Set 1: 33,33,33; set 2: 32,32,32; set 3: 32,31, 32; set 4: 31,31,31; set 5:29,30,30. I had to talk myself into the last set because my legs were dead, felt heavy and felt like they were going to cramp up. (See May 6 and June 2 for similar workout)
I cooled down a mile.
Tuesday, June 16, 2009
Hemming and Hawing
Tuesday, June 16th--alarm went off. Began to rain. Hemmed and hawed and finally just stayed in bed. Bagged the workout in favor of rest.
Monday, June 15th--I did something I hadn't done in a while: 2 Rustin loops--4.4 in 33:40.
4:10 Half
8:20 Mile
16:10 2 mile
17:402.2 (1 loop)
21:10 2.7
24:10 3.2 (7:25)
31:20 (15:12)
4.2 (7:10)
33:40 (16:00)
4.4
Sunday, June 14th--
Warmed up 1.0 mile
I thought I'd press my luck and go for another track workout. I had the nerve to think I'd be able to handle a negative split reps workout of 2x (300m-500-400 w/neg-split last 100m) @ :32+14 (=:46 300m) . . . 66+14 (=1:20 500m) . . . 48+14 (=62 400m) 2-min btw reps/jog 1200 btw sets. I'd work on breathing. I knew from the start that my muscles were tight. I successful made it through the 300 and the 500, hitting them in :32+:14 and :67+:15. Midway through the 400 I knew it was not to be. Coming across the 200 in :31, I felt my hamstring tighten. I stopped at the 250 meter mark. I walked 200 meters and did a 150 in :22. I did the walk of shame to my bag, where I plopped on my flat and cooled down 1.25 miles.
Total: 3 miles
Saturday, June 13th
Go to Lower Merion to work out with club members?
Workout "W" Sprint Ladder: Sprinters - 2 sets of 400-300-200-200-300-400 (60 secs recover - 400 jog between sets). Mid-distance - same as above PLUS a 3rd half set of 400-300-200
Warmed up 1.0 mile
Set 1: 68, 52, 32,31,57,70; set 2: 67,49,31,31,49,68; set 3: --, 49,29. (60 secs recover - 400 walk between sets)
Cooled down 1200
Total: 3.9 miles
Total for week: 27 miles
Friday, June 12th
4x (2x 150m @:20 w/walk 50m interval) // jog 800 btw sets. Maybe make a (up and down) hill out of this and drive to lift.
Today, I drove to Penn Oaks and lifted (arms).
Total: 0
Monday, June 15th--I did something I hadn't done in a while: 2 Rustin loops--4.4 in 33:40.
4:10 Half
8:20 Mile
16:10 2 mile
17:402.2 (1 loop)
21:10 2.7
24:10 3.2 (7:25)
31:20 (15:12)
4.2 (7:10)
33:40 (16:00)
4.4
Sunday, June 14th--
Warmed up 1.0 mile
I thought I'd press my luck and go for another track workout. I had the nerve to think I'd be able to handle a negative split reps workout of 2x (300m-500-400 w/neg-split last 100m) @ :32+14 (=:46 300m) . . . 66+14 (=1:20 500m) . . . 48+14 (=62 400m) 2-min btw reps/jog 1200 btw sets. I'd work on breathing. I knew from the start that my muscles were tight. I successful made it through the 300 and the 500, hitting them in :32+:14 and :67+:15. Midway through the 400 I knew it was not to be. Coming across the 200 in :31, I felt my hamstring tighten. I stopped at the 250 meter mark. I walked 200 meters and did a 150 in :22. I did the walk of shame to my bag, where I plopped on my flat and cooled down 1.25 miles.
Total: 3 miles
Saturday, June 13th
Go to Lower Merion to work out with club members?
Workout "W" Sprint Ladder: Sprinters - 2 sets of 400-300-200-200-300-400 (60 secs recover - 400 jog between sets). Mid-distance - same as above PLUS a 3rd half set of 400-300-200
Warmed up 1.0 mile
Set 1: 68, 52, 32,31,57,70; set 2: 67,49,31,31,49,68; set 3: --, 49,29. (60 secs recover - 400 walk between sets)
Cooled down 1200
Total: 3.9 miles
Total for week: 27 miles
Friday, June 12th
4x (2x 150m @:20 w/walk 50m interval) // jog 800 btw sets. Maybe make a (up and down) hill out of this and drive to lift.
Today, I drove to Penn Oaks and lifted (arms).
Total: 0
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