Wednesday, December 06, 2006
Good news to report
Last night was my first attempt at a speed workout since my injury and to say the very least, I was very happy. The workout called for 4 intervals of 600 meters - short rest, then 300 meters, long rest. Also in the back of my mind was my foot strike, I've been really concentrating on making sure I strike my heel first then roll to my toe, still feels kinda kludgey but all in all, workable.
I really miss track works - it's the one workout I can do competitively and know I can get my lunch handed to me on a consistent basis. There are many talented runners who show up on Tuesday nights who set the pace around the track, so you know it will be a fun time!
Last night was no exception, I sort of tucked in behind a few of those fast dudes (Jon, Charlie) and followed in their wake. After the first 600, I checked my watch and the split read 2:07 - which works out to a 5:50 pace per mile, I smiled internally and was really happy with it. 90 seconds elapsed and it was time for the 300 meter distance. I really like the shorter lengths when it comes to interval training, and the 300 meter is right up in my alley, so naturally, I opened it up even a bit more and finished up around 52 seconds (around a 4:40 pace). Very happy again, but still cautious, the air was cold and I really didn't want to re-injury myself.
Took the full 3 minute break and ran my second 600, again coming in at 2:08, I felt a slight irritation on my non injured calf, so I decided the next 300 will be my last interval. I powered through it with my heel / toe strike and finished up again in the mid 50's.
I was done for the night, my cardio was starting to scream at me and my other calf was irritating me. So, I shut it down, and did about a mile of tempo running around the track. When I finished, I wanted to do some high knee lifts, so, I went to the stadium seating, and ran some stairs. I was having flash back memories of high school and thought to myself, why am I doing these? I hated them back then and I still hate them!
I really miss track works - it's the one workout I can do competitively and know I can get my lunch handed to me on a consistent basis. There are many talented runners who show up on Tuesday nights who set the pace around the track, so you know it will be a fun time!
Last night was no exception, I sort of tucked in behind a few of those fast dudes (Jon, Charlie) and followed in their wake. After the first 600, I checked my watch and the split read 2:07 - which works out to a 5:50 pace per mile, I smiled internally and was really happy with it. 90 seconds elapsed and it was time for the 300 meter distance. I really like the shorter lengths when it comes to interval training, and the 300 meter is right up in my alley, so naturally, I opened it up even a bit more and finished up around 52 seconds (around a 4:40 pace). Very happy again, but still cautious, the air was cold and I really didn't want to re-injury myself.
Took the full 3 minute break and ran my second 600, again coming in at 2:08, I felt a slight irritation on my non injured calf, so I decided the next 300 will be my last interval. I powered through it with my heel / toe strike and finished up again in the mid 50's.
I was done for the night, my cardio was starting to scream at me and my other calf was irritating me. So, I shut it down, and did about a mile of tempo running around the track. When I finished, I wanted to do some high knee lifts, so, I went to the stadium seating, and ran some stairs. I was having flash back memories of high school and thought to myself, why am I doing these? I hated them back then and I still hate them!
Labels: running
