Back to back runs and blogs – been quite a while for either of these feats. First day without rain in quite some time, with the frontal passage came the accompanying 20mph winds. After sizing up the weather and my schedule, decided to take chance and try to get my intervals in at dusk, hoping that the wind would die down a little bit. I spent the afternoon knocking out some yard work and some errands, among them a trip to the doctor to see if the x-rays I had taken yesterday could shed any light on my chronic back pain. Well, the news was not great, but I certainly can’t complain about my health with some of the problems other people have. The doc essentially said that I had a disk that was losing volume (degenerative disk disease), and the lower back was developing arthritis. Guessing this is also known as getting old. He said there wasn’t really anything you can do about it, so that makes treatment easy. My plan is that when it gets so bad I can’t tie my shoes it’ll be time for the kids to start earning their keep – that’s why we have them, right?…
Despite the downside to a late track session (putting in a long day beforehand), it was a good call to try to wait the weather out. By the time I got out to the high school the wind had gone from bad to normal, and normal I could deal with. The track workout became a family affair tonite, so I warmed up with my eldest daughter. I had skipped a couple of chapters in the Jack Daniels bible yesterday, went straight to the interval chapter. He advocated steady paced intervals with the emphasis on spending time at VO2max (which, after 3 hours of reading I am still not totally convinced I know the definition of) . At least that was what I gathered from all the other techno-speak that you need a physiology PhD to understand. Anyway, I looked at his “what your pace should be” chart and decided on 6×1000 at his recommended pace, which was a little slower than I thought I normally would target. I reduced the rest just a little bit to compensate for this.
Was shooting for 3:10-3:15, was going to go off every 6:00 so the rest would be an active 2:45 or so. #1 3:10.22 – felt very smooth, slightly quicker pace with the wind but was working hard into it. #2 3:10.12 – carbon copy of the first one. #3 3:09.81 – came through the 800 significantly ahead of pace, didn’t want to slow down too much but didn’t want to defy Jack D and make this workout into a killer. #4 3:08.84 – same as #3, cruised the last 200 and took what I got. #5 3:07.71 – finding it hard to deal with going too fast (a relative term of course). Never had this problem before. #6 3:06.31 – never checked the watch on purpose on this one, just tried to run as smooth and as even as I could. Felt good the whole way, legs started to labor just a bit the last 400m.
All in all a pretty pleasurable track session, which is not a word I usually use to describe an interval workout. I need to keep reading this book to see if I am in the right ballpark or not with these paces. I’ll also have to go back and see what time I used to do 1000’s in, because I know I had done at least a couple 5×1000 workouts last season. If I can find those times that may help me see how today’s times stack up.
Anyway – cooled down for 2000m then home for some stretch and easy strength. On the hook for spin class tomorrow morning, then probably 45mins of easy running tomorrow afternoon sometime. With the back diagnosis I will probably try to decrease the hard pavement road miles a little bit if I can, especially here at home where I have a little more control over my routes. Probably an extra dose of HydroWorx, will make an attempt to hit local trails when possible. Layover runs are hard to vary, so those will probably have stay on the pavement for the most part. Good to be back in a training mentality after last week’s race and ensuing big down period. With 9 of the next 10 days off work hopefully I can keep the ball rolling….