I felt more winded than I should have.

On this cold and windy day, I made my way to school for a 6:30AM moderate track workout.  I decided to do a little speed work: 8 x 150m with 2:30 rest, a brisk walk in which I across the high jump area and came down the straight en route to the familiar to-of-the-curve position. My target was the first two in 22-mid, second two in 21-mid, and last two in 20-mid.

I managed 22-low, 22-mid, 22-mid, 21-mid, 21-mid, 21-mid, 20-mid, 20-mid.  I felt more winded than I should have.

I don't think

Mon, 12/17-

Ran only 1.8M in 13:40 at 6:00AM. Then, I lifted for a few.

Sun, 12/16-
 Met up with the crew at Germantown Academy for a workout. Got there a bit late on this cool and tiny day. 

I decided we'd do 4x200; 4 x150; 4x100.  (I initially thought we'd do six of each.) We'd take 3:00 between each effort and no additional time between sets.  

My runs:

200s (30 sec goal pace): 30-mid, 31-low, 31-low, 30-low.  This was for the 800 in me.
150s (21 sec goal pace): 21-low, 20-mid, 21-low, 20-mid.  This was for the 400 in me.
100s (13 sec goal pace): 13.3, 13.1, 13.2, 12.9.  This was for the 200 in me.

I don't think I'm in as good (or as bad) a shape as I was this time last year.

I'd like to get these down

Thurs, 12/13-

Like this day five years ago, my plan was to do the 300s as I would do the pick-up reps workout: 8x400 @ 70, with #s 2,5, and 8 @ 63 with 3 minutes' rest.

For the 300s on the track, my target for the slower ones was 52-mid and my target for the faster ones was 47-mid.  My rest would be part walk/part jog back to the start in 2:30.

My runs:
#1: 51-low
#2: 48-low
#3: 51-low
#4: 53-low
#5: 48-low
#6: 53-low
#7: 51-low
#8: 45-low

Not bad, but I have more work to do. I'd like to get these down to 51 and 46, given the amount of rest I take. Alternatively, I could keep them at 52-mid and 47-mid with 90 sec to 2 minutes' rest.

Wed, 12/12-Did 4M in 29:10...around the Y area. 7:32, 7:16, 7:16, 7:06

I managed

Tues, 12/11-20 degrees. I did 12x150 with 2:30/250m jog rest.

I felt as slow as molasses!

The idea was to run the first four at 800 pace (24), the second four at 600 pace (22-mid), and the last four at 400 pace (20-mid).

On this cold morning at 6:30 AM, I managed: 24-mid, 24-low, 24-high, 23-high; 22-high, 23-low, 22-mid, 23-low; 21-high, 21-low, 21-low, 20-mid

Mon, 12/10-ran a little less than 3 miles at 7:20 pace. Brisk 20-degrees.

Sun, 12/9-Met up with the crew at Germantown Academy. Bruce and John did 8x200; I did 8x300, running with them, but continuing on for an extra 100m. Goal pace was a modest 32 seconds at the 200, my goal for the 300 being 49 secs.

49-mid, 50-low, 49-high, 50-low, 50-mid, 50-low, 49-high, 48-high.

Their rest ranged between 2:30 and 2:45. My rest ranged between 2:10 and 2:25.

25/30-degrees.

Sat, 12/8-Did 4M in 28:48...around the Y area.

Fri, 12/7-took off

Came to campus

Dec 6, 2108

Came to campus on this 20-degree morn  to do a moderate workout of a few 200s at 2:10 pace. I took 2:00/200-meter jog between reps.

32-mid, 33-low, 32-low, 32-low, 31-high, 32-low, 31-mid, 31-low

What an awful series!

Wed, 12/4/18-

Ran 4M in 28:55, then went into the YMCA for a little lifting. 20-degrees! Damn!

Tues, 12/3/18-

Went to campus this morning at 6:15 and had a sucky workout.

Pick-up reps
8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63

Instead of doing 400s, I'd do 300s with a 90-sec rest. The idea was to run #s 1,3,4,6,7 in 53 and #s 2,5,8 in 48. 

It was windy as hell!
And the workout suffered under my weak legs.

Runs: 57, 50, 53, 54, 51, 53, 54, 48

What an awful series!

fitness center

Sun, 12/2-

I was inspired by a recent Facebook post from Peter Brady in which he reported doing 12x200, the first four at 2:04 pace, the second four at 2:00 pace, and the last four at about 1:54 pace. From what I remember, he took about 1:45 between each effort and 2:30 between each set. 

I warmed up and stretched at the Y, then headed to Hillsborough HS's track.

In a similar spirit, I took on 12x200 with a 200-meter/2:00 jog between efforts, with no additional rest between sets. Instead, I did a standing rest between sets. My idea was to run at 2:10 pace for the first set, 2:05 pace for the second set, and 2:00 for the third set.

Set 1: 32-mid, 32-high, 32-low, 32-low (2:10 pace)
Set 2: 30-mid, 31-high, 31-low, 31-mid (2:05 pace)
Set 3: 29-mid, 31-low (oops), 30-high, 29-low (On account of the 31, this series was 2:01 pace)

This workout on this wet, but warmer (50-degrees) day felt pretty good. My hope is that I will run these in 30-flat in the coming weeks. If I plan to run sub-2:05, I need to hit 28-high/29-low consistently.  Alternatively, I need to run 30s with a 90- and then 60-second rest.  I'd hope a I could do 8x200 workout (w/ a 200-meter jog of 2:00) in 30s.

Sat, 12/1-in Nashville.

Ran 2.6M in the rain (19:00) in the rain, then I went to the hotel's fitness center to run 1.4M in 10:30. 4.0M.

Fri, 11/30-in Nashville. Took off. Sick.

Thurs, 11/29-Did a mile warm up on the treadmill, stretched, then moved into my workout: 5x600  (.37M) on the treadmill (12.5 speed). 1:53. Rested 3:00 between efforts.

Wed, 11/28-

Went to the Y for a quick round of upper body work.