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….