Thursday, August 4, 2011

Back on the Track

Time: 84:01
Distance: 14.10k

W/u: 16:19 for 3.41k
W/o: mile, 1,000m, 800m, 600m, 400m, 200m
C/d: 41:04 for 8.69k

Today was a big test in checking my fitness. When I got my training plan from Jeff, I spotted this workout on the schedule and said, "oh, shit." The times were fast and my training hasn't been great, but I at least would get to see where I am at. In our discussion leading in to designing my current program, I told Jeff that I thought it would be beneficial to run really fast splits or slower tempos. I wanted paces to be sub-3:00/k or above 3:20-3:25/k. I usually race pretty easily between 3:01 to 3:19 in distances 5k to half marathon.

I drove over to the AG where I brought my supplies: flats, cooler of NUUN, towel, water bottle. I set up and then headed off for a short warm up. Factoring in the heat, I didn't want to ruin the workout just to hit a distance goal for the day. My right peroneal tendon has been bugging me a bit, but not so much that I didn't want to do this workout. It was properly warmed up by the time I was ready to run a fast opening mile.

Mile at 4:35 - 4:42.94 (3:00),
1,000m at 2:48 - 3:02.29 (3:00),
800m at 2:08 - 2:27.40 (3:00),
600m at 1:35 - 1:47.67 (2:01),
400m at 62 - 66.08 (2:00),
200m at 31 - 28.91
Total of 26:38 for ~5k including jogs

The 4:42 opening mile was the start and end of this workout. And to think it was supposed to be a 4:35. I felt good clicking off 70s and just couldn't grab those extra gears to drop the pace down to 68. I felt heavy the final 200m and knew that the rest of the workout would be brutal. I had no ability to even come close to the prescribed splits as looking back a 2:08 half mile would have taken a ginormous effort even on a good day. That all being said, I was actually pleased with how the workout ended up. The 400m and 200m obviously felt good, but I see where most of the work needs to be done. I don't have the aerobic base or turnover to effortlessly run 64-68 pace. It will come.

I cooled down to the new Run For Your Life location in South Park and ate a taco. Probably not the best thing to do in the middle of a run, but it didn't give my stomach any issues later. Congrats on the new store and if you're in the area I suggest you check it out.

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