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Sheldon Track Session

December 31, 2009 (Afternoon)

Exercise Type: Run

Weather: 50, rain, light/mod wind

Comments:
Worked in CG in the AM, then over to EPT/Gold's Gym for a patient gym session. Went directly to Sheldon for the run/track session.

It's high time start speed work: running base has gotten into the 50s, and the legs are feeling OK and running "sustainable" now. Time to get fit.

The workout: The tried-and-true "Denton Quarters" -- two sets of 5x400m w/100m jog rest (400m between sets).

The idea was two sets. I've never done more than 3 ("Once A Runner" has Quenton do TWELVE SETS!). They're tough no matter what shape you're in because of the short rest.

The damage: interval(rest)
70.1 (33.2)
73.5 (34.2)
73.9 (37.2)
74.8 (38.9)
73.6

400m jog rest + pee stop (2:00.5)

75.0 (38.1)
75.0 (46.5)
74.8 (52.7)
74.5 (59.1)
71.8

Pretty weak. No one likes "positive-splitting" -- on intervals AND rest, no less. But it's a START.

Focused on FORM. When you're not fit or really tired, it's SO EASY to lean back out of your stride, so I focused on "staying engaged" and propelling that knee/hip. Worked pretty well.

It was a STRUGGLE, though. I was ready to be done after the first set, but I kept telling myself "just one more" 'til I had gotten ten.

Weather was OK: light mist the whole time with a backstretch/back corner tailwind (headwind into the finish). Wasn't too bad.

3 mi WU/3mi CD.

Didn't do SHIT after that: ate, drank a couple beers, went to bed at 10:30. I debated going out solo, but I just don't do well "creeping around" by myself on a such a social occasion.

I end the 2000s decade with just slightly more fitness than when I entered it. Not great (considering my collegiate fitness), but (considering my peers), not too bad, either.