Today I did a really easy 4.4 over 2 Rustin loops. 35:25-- 18:25/17:00. My legs are indeed tight and heavy. Looking forward to something harder tomorrow, although my feet and ankles are taking a pounding.

This would be the start of an affair towards

Sunday, 3/14/11--Penn Oaks run. Easy 24:30 (7:25 pace) to get there and 23:25 (7:00)to get home. 6.6 miles

Saturday, 3/13/11--
I set out for Westtown School's track to do Sit 'n Kick Reps at 5x (400m @ 65 . . . rest 60-sec . . . 150m @ 21) jog 1200m btw sets. This would be the start of an affair towards 5x (400m @ 64 . . . rest :30 . . . 200m @ 28) jog 1200m btw sets. 6.6 miles, including 1 mi+ warm-up and 1 mi+ cool down.

It was about 50 degrees and slightly windy. I warmed up 1 mile or so and stretched pretty well. My runs were 65/23, 65/23, 65/22, 64/22, 62/22. I just couldn't seem to hit the 21-second 150 for this workout. There's something humbling about having to push myself to run a 22-second 150!

I kept to 60 seconds or so between the 400s and 150s and to 8:00 exactly for my 1200 jog-rest. I remember the days of 9 and 10 minutes back in 2009.

I felt somewhat refreshed after this workout.

A little different, I know.

Friday, 3/11/11--took it easy. Went to Penn Oaks. Decided to do on and off miles: I ran an easy 8 minute mile on treadmill, lifted for 3-4 minutes, then hopped back on the treadmill. Did this 4 times for 4 miles. A little different, I know.

legs tired and heavy

3/11/11--downpour. ran late! drove to Penn Oaks. warmed up mile. stretched. did 3x1:35 on treadmill set at 4:24 for .32, or 500 meters. took 3 minute rest interval. then did 3x1:00 on treadmill set at 4:18 for .18/.19, or about 300 meters. took 2 minute rest interval. cooled down 1 mile.

3/10/11--legs tired and heavy. Did 3 loops on the Rustin XC course. Door to door--4.7 miles. 37:00

hard feelings from the hills

3/9/11--hills in the borough. we were to do 6, followed by an 800 around the block. the 6 were kind of swift, but the recovery in-between was tough. we were virtually running down the hill. i fell back rather immediately but kept in reasonable contact. i'd gain a bit going up the hill and lose it coming down. after 6, we waited for everyone and then commenced with the 800. i felt pretty good, so good that i pushed the pace a bit, including up the hill to the finish. the 800 made up for any hard feelings from the hills

3/8/11--4.4 miles. easy. the legs felt tired and heavy, though. 17:50/15:35

too much headwind

3/7/11--i am about to do some easy miles. 5 miles

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3/6/11--penn oaks and back. Drizzling. 24:05 en route there; 23:10 en route back home. 6.6 miles Total mileage for week ending today-->34.8 miles

3/5/11--special day. still worked out. went to Westtown School in afternoon to do 8 400s. got there. after warming up and whatnot, i did the first 400 in :70 as planned. jogged 400. then went to do next 400 in :63, but the wind, though it was warmer, was just a bear. i crossed the 200 in :32 and stopped at the 250 meter mark in :40. then decided to modify my plans. felt like a cheater. anyway, i decided to do 300 in :48, followed by a 200 meter jog in 1:30, followed by a 100 stride in :16, followed by a 200 jog. I did 8 of these. Counting the initial 400 and 250 runs, this all made for a good workout. 6.5 miles

for whatever reason i get defeated by too much headwind, particular when I am trying to do a speed workout. i need to learn to fight through it.

3/4/11--took off.

Let's keep this going.

Thurs. 7.9 in Borough. Did 1 minute pick-ups starting from university. Finished last of 8 near Henderson tennis courts and playing fields. Took easy pace to country club end. Felt pretty good.

Let's keep this going.

Wed. 2 Rustin loops: 17:20/15:05-->32:25. 4.4

Tues. mile warm-up 4 Hills at Rustin stadium (:57/:58), .5 mi jog to house and 6 hills adjacent our house (:41/:42). Mile cool down. 5 miles

Mon. 4.4 miles
____________

Sun. 8x400 with a 400m, 3:30 jog-rest. 1, 3,4,6,7 in 70; 2,5,8 in 65, 66, and 63.
6 miles

TOTAL for week ending today-->28.5 miles

Sat. Went to Penn State for HS state meet. Took day off.

Fri. 6.6 mile fartlek