3200 meters warm up
6x100 meters striders
3x200 f (100)
1x400, g first 200, f last 200 (400)
2x150 build ups (150)
600 meter warm down
total: 4.34375 miles
Wind: SW at 4 mph
course: Wheaton College track
As you see, a careful workout, looking toward Friday's race. I held my own despite not running for several days.
For the 200s, I hit :44, :43, :44. For the 400, I passed 200 meters in :39, finished in 1:26.
The build-ups: new to me. Slow for first 50 m, up a gear each 50 m, then, pretty quick last 20 meters.
Ran into the SunJoy running club, traded lanes with them.
A post-workout Fanta Grape hit the spot.