Tuesday, December 6, 2011

Pre Race Workout

Time: 58:41
Distance: 12.24k

W/u: 25:59 for 5.17k
W/o: 2 x 200m, 2 x 400m, 1 x 800m, 2 x 400m, 2 x 200m
C/d: 12:42 for 2.27k

I got up this morning with the plan to do one last pre-race workout for the Indie 5k at The Running Event. It was just something to turn the legs over at an early hour to simulate racing all out at 7 AM in Texas at the end of the week. I came up with a light workout starting with some 200s to get the body awake, 400s to get used to pace, an 800 to make the lungs hurt a bit and then 400s and 200s to feel fast but relaxed. I would have lots of rest taking 400 meters after a majority of the intervals.

My warm up took me through Marblehead and ended at the track where the conditions were near perfect for a morning of intervals. I started out clicking off 4 solid opening splits in a pair of Karhu wear test shoes that I'm starting to really like. I knew the 800m would be the toughest of the day and just wanted to keep the pace honest on the second lap. Everything was going according to plan until the second 400m on the way back down when my right hamstring that I strained last night really tightened up.

I was about 60 meters into the effort that I wanted to hit between 65 and 67 when it just locked. Thankfully the hamstring didn't pop, twinge, tear or anything more than just a severe tightening. I knew the workout was done at that moment and I jogged on home.

2 x 200m - (56) 33.00, (69) 33.31;
2 x 400m - (2:08) 70.40, (2:09) 70.38;
800m - (2:09) 2:20.85;
2 x 400m - (2:10) 67.42, (2:09) called the workout
20:00 total for 4800m+

I had a pretty solid effort going so I'm a little disappointed I wasn't able to complete the final 3 intervals, but the intention wasn't to gain fitness this morning. The pace is expected to be hot up front and I'd like to run with the leaders for as long as possible in Austin. I don't know if that means 2:55/k or 3:05/k, but the plan is to stick my nose in it and see what happens.

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