Still hitting the track workouts as normal on Tuesdays. As you know, my glutes/piriformis/hammies have been tight. I biked Monday night and on Tuesday I felt pretty darn good, although still a bit tight.
Weather was very nice - 78 and partly cloudy. We did a one mile easy warmup, then the 1 mile with 200 faster; 200 slow x 4. We then did 4 striders. I could feel I just did not have real speed and when I tried to pick it up I really felt the tightness in my hamstrings. The good news was by the third one I could feel everything loosening up a bit (or maybe numbness :).
Workout was 100m; 60-90 sec rest; 200 meter; 90 sec rest; 300 meters; 2 min rest; 400 meter; 700 meter slow jog/rest; then go back down 400/300/200/100. Key was to ease into it and hit the last section, particularly the 400 and 200 hard.
Shook out as follows:
100: 0:19
200: 0:41
300: 1:03
400: 1:28
400: 1:24
300: 1:02
200: 0:37
100: 0:19
Then logged a one-mile slow c/d. All in all I felt ok, but not fast. And as I got faster, I had that wobbly, weird gate. Good. Time to get used to that uncomfortable feeling before the race. This season has been much harder on me - not sure whether it is getting older or if the workouts are harder. Unfortunately, in 2007 (when I was in good shape), I did not log my interval times or workouts well. I do know we started with much longer invervals. This was the first week of truly faster stuff.
The kids are also doing great with their workouts. I can't wait to see how the race goes for them.
Legs feel pretty good this morning. The key is how will they feel tomorrow. :)
Happy running.
3 comments:
Those track workouts sound hard enough, but doing them in 78 degrees is super challenging!
Wow, have you got some wheels! 200 in :37? That's like 4:56 pace.
I'm going to try starting to chirp after the first seven miles of a run. Sounds cheery.
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