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pretty cold an icy out, but felt good

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stride the straight jog the turns for 1200m. Then did 11x150 with 250 jog in 21, 22, 22, 21, 21, 21, 21, 21, 21, 21, 20. This was obviously not really 150 meters, but I think I was off by 1-1.5 seconds, so still very good if you take that into account. Didn't think I would have done them that fast coming out of marathon training.

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ran easy with sherm

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4 sets of 4x200 100 rest between reps, 300 rest between sets. Aiming for 33-32 pace. Splits: 31, 33, 32, 32, 31, 32, 32, 32, 32, 32, 32, 32. Felt good.

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ran along the river, saw K-Dub, think she was going faster than I was. Pretty snowy and slippery on the pavement.

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ran with sherm

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12x400 with 200 rest. Didn't really know what to expect. Shooting for 70s, 69s if I felt good, maybe a few 68s if I felt really good. Splits ended up being: 66, 70, 68, 68, 68, 67, 68, 67, 68, 68, 68, 68. Went out the first 200 in 32 on the first rep, bit fast. Got to do this one on the indoor track, so that was good. Pretty surprised by this workout, everything felt good and comfortable.

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ran with sherm

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ran with don and the jablins. Didn't feel great, taking an easy day tomorrow

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1200m stride the straights, jog the turns. Then 4x50m accelerations, 6x100m walk back recovery. Did them in 13.8, 13.9, 13.6, 13.8, 13.8, 13.7 not exactly setting the world on fire with the 100s

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nice and easy

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felt pretty horrible

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did 12xhill, same hill I did a couple weeks ago. Did the first 4 at a relaxed effort, next 4 harder, and the last 4 pretty hard. Splits: 44, 47, 46, 45, 43, 44, 43, 41, 41, 41, 41 Didn't get one of the splits. Good workout. Felt a lot better after it than I did last time I did hills.

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easy pace

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+ strides

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easy day

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did a tempo on the schuylkill, was shooting for 5 miles at 5:25s, splits ended up being: 5:24, 5:23, 5:27, 5:29, didn't do a 5th mile. My stomach didn't feel so great before the run, and cramped up pretty much as soon as I started, it got pretty bad during the 3rd mile, then really bad during the 4th mile. I probably could have done a 5:30 last mile, but sometimes when you push through cramps like that they end up hurting the next week. On the positive side, my legs felt better each mile, and felt very relaxed on the last mile. Saw Ian on the last mile of the tempo, the expression on his face was a mixture of awe and lust. Mostly lust.

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ran around haverford with bernie, felt god awful

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12x150, 250 rest. splits: 20, 22, 21, 21, 21, 21, 20, 21, 20, 20, 20, 19 did these from the same mark I did last time i did them. Bit faster this time.

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16x400 with 200 rest. Goal was to do them in 69 which is slower than what I did them last time, but bumping up the volume and wanted to not go too fast. Ended up hitting 69s.

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12xhill first 4 relaxed, next 4 little harder, last 4 hard splits were: 52, 55, 54, 54, 51, 52, 52, 52, 48, 49, 49, 49 about 6 seconds faster than I've done this workout in the past. Think I must have been starting late, even so must have been faster.

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7:47, 8:10 for loops around jamaica pond, probably around 5:28 average. Slower than I'd like, but so be it. I'll be cutting out the monday speed workouts from here out and focusing on longer stuff.

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