Sunday, 1/1/23-
2023: A new year is upon us. A group of us met up at 9:00 (rather than 8:00) for what shaped up to be a more-challenging-than-I-remember workout.
Here were the "Happy New Year 2023 workout" options.
3 x (200 in 30, 150 in 21.5, and 100 in 14) with 3:00 rest
8x150 in 22.5 with 2:00 rest
3x300 in 45 (w/8-10 min rest)
3x400 in 64 (w/10 min)
2x500 in 1:20 (10 min rest)
John chose 3x300 in 45'. We'd take a 10 min rest between efforts. We'd have to groups: Bruce/Andrew/Chuck K and then John/Delvin.
(By the time we arrived, LeRoy was finishing up. Wayne did his own thing with newcomer Angela Stewart. Siobhan did her own thing as well--seemingly endless laps!)
Given that Bruce is still recovering from a hamstring issue, he hung back as Andrew and Chuck made 51 second look easy.
John and I would go together, starting like Bruce, Andrew and Chuck from the 100m mark. John would come in at 44.7 to my 45.6. I felt off a little kilter.
I noticed that Bruce jumped into another 300 and then another, completing his three efforts on 3:00 rest. Efforts two and three were pretty modestly paced. He told me he hovered in the low 70s, seemingly 6:00 mile pace.
After checking in with Andrew and Chuck, I advised that bringing the time down to 48 (16 sec/100m) made sense given how easy the first one felt. They propelled themselves to 47.xx.
John and I followed suit. John got out especially aggressively and found himself nearly10m ahead of me at the 100m mark! He likely came across in 13 and hit the 200 in 28-low, for an eventual 43.7. Meanwhile, I found myself at 14, 29-high...and 45.1.
Andrew and Chuck would hold strong on the last effort, with Andrew hammering a 44.9. They looked really good!
John and I would go stride for stride and land at 45.1. His first 100 found him slightly behind me. He'd attach himself to my hip for the final 200. The last 100 was tough. The 300 felt more challenging than the 400 I raced a week ago.
John and I admitted to feeling a little glute lock!
