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Tuesday, July 1, 2008

Pre-Race Workout: Short and Sweat

3200 meters warm up
6x100 meters striders
3x200 f (100)[400]
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
Humidity: 37%
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.

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