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Monday, March 5, 2012

Walkin Willsey

It's Monday again...frown.

On the bright side, I had a great weekend!  Yesterday, I started my day with a track session with Jesse.  Since the last few quality workouts have been tempo-based, it was time to hit the track again for some fast stuff!  

We completed a true miler's workout composed of 300's and some 200's.  

Here's what we did:


Warm-up: Approximately 3 1/4 miles (We did a little extra since Jesse forgot the key to the track gate.  Of course, I insisted that the cool down be shorter since we had to run back to campus to retrieve the key...Ha!)

Workout: 2 SETS of 5 x 300 with 1 minute rest in between each, and then a  fast 200 after each set.

First set:
56.6 – 1 min rest in between each...
57.5
56.6
57.2
56.8 = 4:44.7 pace for 1500 meters
200 = 36.1

5 min break

Second set:
56.69 – 1 min rest in between each...
56.79
56.36
56.68
56.22 = 4:42.7 pace for 1500 meters
200 = 34.42

1 - 1 1/2 mile cool down 

It felt really good to get "back on track," figuratively speaking.  With my 1500 meter race just over a month away, we will be focusing more on these speed-oriented workouts. 

A little side note: A month ago, I was hitting 300's in 59.0, 60.0, 59.4 for a first set and then 60.9, 58.2, 55.2 for a second set.   I am thinking that all of the progression, long, and tempo runs are paying off!  Thanks, Jesse!! 

On to the post of the day...

On Saturday, Willsey and I went for a walk.  It was 61 degrees on my L.L.Bean indoor thermometer and the sun felt amazing on our backs.  


Here he is at the start, just about to leave our house.


Willsey likes to think he is in charge.  Note - he tries to take the lead.


Very sunny = lots of cool shadows!



We stopped for a photo op along the way!  Ha!


You can see the reflection of the camera in my sunglasses!

Willsey also had to take time to smell the grasses...


The last 100 yards of every walk, we pick up the pace as we head back to the house.  Willsey usually breaks into an all-out gallop...


We're baaack!


This walk made the little guy's day.  Little things like this make life worth living!  Make every minute count.

What little things mean the most to you?

Tomorrow I will have the details from our trip to the wineries...Have a great day!

Tracy

PS - There was an article in today's paper about our time spent at Safe Harbor.  It's on Lehigh Valley Live.  Check it out:

http://www.lehighvalleylive.com/easton/index.ssf/2012/03/shawnee_elementary_teachers_st.html 

1 comment:

  1. Quick Draw McGrawMarch 5, 2012 at 9:24 AM

    Looks like you were on pace for a 4:43.449 1500 on a couple of those intervals, which would be an excellent time in 1.5 months! Very quick workout and large improvement from last time! Cute pics of willsey too.

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