37 Laps and All’s Well

I have seemed to have settled into the every other day/every third day blogging routine lately due to lack of time and lack of anything good to write.  With today’s workout in the bag I figure that instead of killing everyone with an “enduro” post on Thursday or Friday I would knock this out while it is still fresh.

Weatherman didn’t disappoint – got out to the track around 9am with the truck thermometer showing 74 degrees and the stadium flag showing probably about 10 knots of wind – typical breeze for this area.  I’ll always take “dead calm” over a breeze, but that aside about perfect conditions.  I felt good waking up and went easy on the breakfast, so I had no excuses as I began warming up.  2 mile warmup including my running drills and some striders, slapped on the flats and headed for the line.  Last time I did this it was 95 degrees and I was unsure how this was going to work.  I backed off the mile a little bit, then tried to work the rest of the workout in around 72 sec pace, which I was able to do.  I then goofed the last set, and instead of running 8×200 I tried 2×800, which was essentially the death blow – cramps ensued and the workout ended after one 800.  Today I was going for a re-do, 1×1600, 2×800, 4×400, 8×200.  Goal pace was 4:50 mile, followed by everything else at 70 second quarter pace (2:20, 1:10, :35).  In addition to speeding it up a bit, I was also going to go with a more structured rest than last time, where I was essentially in heat-survival mode the entire time.  I planned on walking a lap between sets (about 4:00), then running the 800’s on the 5:00 mark (about 2:40 rest), the 400’s on the 3:00 mark (about 1:50 rest), and the 200’s with a 200m jog in between.  That was the plan, turned out to be a good one….

I always think that the opening mile is going to be the killer on this workout – my PR is only 4:23, kicking off with a 4:40 or 4:50 mile is like running 2:05 800 repeats or something crazy.  I put my head down and got going, went through the 400 and 800 about a second slow each time (2:26).  Took things up a notch from there, ended up running a 2:20 second half to come through the mile in 4:46.38.  Happy with being able to handle the pace, thought my guru was smoking crack a couple weeks ago when he drew this up with a 4:40 mile, now thinking that maybe he knew something I didn’t know.  Sloooow lap for recovery, probably 5-6 minutes.  Next was the 800’s – again, got settled into the 70 second pace relatively easy and banged out a 2:19.64 and a 2:19.11 with a lap jog in between.  4 minute walking lap, then the 400’s – 67.44, 71.18 (crap!), 68.52, 67.18.  Jogged a lap in between but cut off the turn to tighten up the time just a little bit.  Thought I had a watch malfunction on #2, only blip of the day but still pissed I didn’t hit them all.  Walked one more lap before the 200’s – not to bore anyone but for my own “log” – 31.56/34.26/33.33/33.08/32.79/33.57/32.87/31.76.  Cooled down for a mile, strength and stretching to wrap things up.

Very happy with how it went.  For me the longer stuff was the most challenging, maybe I should/could target 4:40 for the mile after all.  The farther along I got the shorter the reps became and the more comfortable I felt.  I felt I had the strength to have stretched the 200’s into 3’s or 4’s even at the end.  This was a long one – 10.12 on the Garmin with all the outside lane jogging and other assorted unaccounted for running – I counted 37 laps from warmup to cool down – definitely earned my pizza dinner tonite.

Going out to HydroWorx center tomorrow for some easy, relaxing recovery.  Planning on taking my camera with me to post some pictures or a video of the place where I hang out.  I am anticipating being a little sore tomorrow so the pool will be a good option, especially with the post run massage.  Probably go hit a trail on Friday for some more easy distance, then we’ll see if Saturday on the track is in the cards or not.  Today was yet another boost – smoothly running 67’s or 32’s while stressed is a good sign – 200m is a far cry from 1500m, but I am counting on the Hayward Field crowd to be worth a couple hundred meters and my new shirt to be worth a couple more.  If I can get the race down to 6-800 meters maybe I can hang on and eclipse the magic 4:00 mark.  There, the goal is now on cyber paper – no backing down now….

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About Nick Berra

I am a 45 year old masters runner from Central Pennsylvania. I have been participating primarily in track events since turning 40 in 2009. This season has produced marks that I have not run in several years, I believe primarily due to starting a strength and flexibility program here at Elite Athletic Performance - I've felt stronger and faster than I have in a long time. That, coupled with lots of underwater running, has kept me healthy and fit - at this age those are things I no longer take for granted... I run USATF events with a team out of Philadelphia, the Greater Philadelphia Track Club. They are a great group who have played a big part in making the sport enjoyable for me again. I also run local races for HydroWorx Track Club, supported by HydroWorx here in Harrisburg PA. Their underwater treadmills and training center has proved to be a crucial part of my training, rehabilitation, and recovery programs. I set personal records in the 800m (1:56.06) in 2010 and in the 1500m (4:02:63) and mile (4:23.48) in 2011. Despite the fact that I am not getting any younger, I nearly PR'ed recently and set the M45 indoor world record in the 800 meters at the New Balance Armory in New York City. I ran 1:56.10, besting the 9 year old record by less than a second. I feel like there are still more big things to come... I am married and have two daughters. I am an assistant XC coach at my alma mater, Cumberland Valley High School here in Mechanicsburg PA. I am also a 1991 graduate of the US Naval Academy, currently working as a pilot for FedEx after serving 10 years on active duty flying in the Navy. Beat Army! Beat Army!
This entry was posted in Aquatic Fitness, Cross Country Running, Deep Tissue Massage, Hydrotherapy, HydroWorx Exercise Pool, Running, Track Sprints, Training for Runs and tagged , , , , . Bookmark the permalink.

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