5,4,3,2 ...

Did a workout with John W. today, a 27 yr old cross country / 800 /1500 guy.   He kept me motivated and was good company.   Because of the recent ham issue, I wanted to do a gradual speed up ladder down.   Starting with 17sec/100m pace down to 14sec/100m pace.  Not in the best shape so I took about 5+ min in between.  

Saucony Ride trainers on 

400m warmup, stretches, drills 

500m - 85 (17sec/100m) 

400m - 64 (16sec/100m) 

300m - 45 (15sec/100m) 

200m - 28 (14sec/100m)

It was a good solid tiring workout.   Always good to remind myself of 'long sprint pain.'

Still not near race weight.  At 145.8 after workout.

John sometimes would jog during his recovery while I walked.  Ahhh ... to be young again.