Jake and I met at WVC and warmed up 2.5 miles around campus (the BIG loop). Jake had decided to run 16 x 200 with a 200 meter recovery jog-walk and I decided to run 12 x 100 with a 300 meter jog/walk. It worked out well because I could jog the first 100 meters of Jake's reps and then try to run him down in the second 100. It became a slingshot run. Jake is stronger and his 200's quickly moved down into the 43-42 second range while my 100's dropped from an early 19, down to 2 18's and then 17's the rest of the way. At first I couldn't catch Jake at all but once I settled into the 17's I was catching him in the last 25 meters give or take a few yards. I avoided going all out but it was still a tough workout.
I jogged another several laps while Jake finished off his last four 200's and then we went around campus again but this time by the inside loop. It was a good workout for me but better for Jake. If he had done this same workout 2-3 months ago he would have been in the 46-48 range. This 3 power running days a week with cross training on the other days is working very well for him.
Next week we will probably go up to the Dam Trail in Los Gatos and do a time trial.
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