But then I remembered I’ve only run once since Ojai. My legs aren’t there yet and I am really trying to do this “recovery” thing right for once. But of course, just as soon as I talked myself into a low-intensity workout, this showed up in my Twitter feed…
Damnit! “800s” and “balls to the wall” in one tweet? Margot playing my run-fast heart strings like a damn fiddle.
Oh sure, you too, Rebecca. Everyone jumping on my favorite workout the week I’m destined for “slow & easy”. RUDE!
But I resisted. I didn’t let their temptress ways toy with my poor little sprinter heart or sway my beat-up legs into something they weren’t ready for…
I went to sleep chanting “smart recovery, smart recovery” and promising myself it’d be worth it come 5K time on Saturday. I drifted off to dreamy thoughts of 6:xx paces and shiny PRs…
Typical AM – alarm, snooze, 6 minutes later, repeat. I finally drag my ass out of bed, into my Kinvaras, and sleepwalk/drive to the track. Margot, Rebecca, and Kristina are getting amped up for their 800s and I trot off to warm up for my not-so-awesome short ladder mess I made up in my head on the drive over.
“man, I wish I was running with them. this is going to be boring. why am I even here? I should just run later…”
It didn’t take long before the endorphins kicked in, though. Bet you didn’t see that coming. It was a perfectly crisp morning, and the soft track shot some extra energy into my heavy legs. By the time I was done warming up I was happy to be there – “easy” workout or not – enjoying the time with my friends and getting started on RUNFAST Summer.
(for the record, “balls to the wall” and “puke” both turned out to be valid threats. everyone killed it while I stuck to my only-slightly-sweaty spectator duties and cheered them on)
* * * * * * * * * * * * * * * * * * * * * * * * * * *
Since a few of you have expressed interest in virtually joining the Track Party, here’s what I did. Nothing has changed since last time – still not a coach, certified in anything, or brainy about anything running other than how to tie my shoes. So join at your own risk.
For pace judging/setting, my 5k PR is 21:17, my 800s avg 3:05-:10, and I had 8 invisible sandbags on my back.
OUaL’s Made Up Interval/Sprint/Mountain Workout
(name suggestions welcome)
- 1 mi warm up (ran on outer lane in the opposite direction to keep from getting “lopsided”)
- ___m “on”, ___m “off” – equal distance (so 100m/100m), “off” pace ~9min/mi, “on” as follows* :
- 100m (5:45), 200m (6:00), 300m (6:10), 400m (6:15)
- – 2 min resting recovery –
- 400m (6:10), 300m (6:00), 200m (5:45), 100m (5:30)
- 1 mi cool down
- 4.5 miles total
(*paces averaged for simplicity)
While it wasn’t gut-busting 800s like I wanted, this was fun workout. Each set is over before you have enough time to get bored and the shorter varying distances are a good break from other monotonous workouts. As I get back into it I’ll definitely be using this as a base – adding reps, speed, and increasing the distances to make it more challenging.
* Anybody have a favorite track/speed workout you want to share? Made up or real, I’m not picky. Give me something to go all balls-wallsy on!