cold, tired, and alone

so i found out the combination of those 3 make for a very difficult workout. didnt wake up till about 3, so i dicked around for a while and finally got awake enough to work out about 4 30. at this point, the sun was setting and the temperature was about freezing. anyway, i wanted to make sure i got at least 3 miles in, but i wanted them to be tougher.

so here's what did:
warm up 1: 1.5 mile bike ride to track(into wind, sucked)
warm up 2: 3 x 400 laps at 8 minute mile pace

stretch

1 x 400 - 101 seconds
1 x 200 - jog pace

1 x 400 - 92 seconds
1 x 200 - jog pace

1 x 400 - 96 seconds
1 x 200 - jog pace

*note: no rest between these, immediately upon finishing the jog, go back into running timed 400's.

rest for about 5 minutes by walking a lap

2 more 400's, jog the rounded parts, build up speed on the straighaways till i'm at full sprint.

cool down lap(this was at a very sluggish pace) and stretch again.
bike 1.5 miles home.

i'll admit, i was pretty tired after this and had to really catch my breath when i was done. maybe it was the cold, maybe it was working out alone, or maybe i just got really outta shape in my 2 to 3 weeks of solid inactivity. either way, it feels good to be working hard again. im excited to get back to delaware and work out with other people.

to john wilson, that is one of the funniest running stories i've ever heard.

-keegan