I warned the group about the demise of my speed as we were beginning the Hinckley 9-mile loop yesterday. The reason was that I've been running a lot. When you run a lot, you can't always go as fast as you'd like. Why have I been running a lot? I'm trying to whip myself back into shape after getting fat, slow, bald, and ugly during my recent travels. I hope there are no more questions. We have to talk about today's run.
About a year ago, Brunswick Middle School began opening its track to the public on Sundays. I've occasionally done some Sunday running there. Today is Monday, but, I thought, maybe the track will still be open from yesterday. Guess what? It was!
After a few very slow warmup miles, I started my 25 or 6 2 4 workout. It entails 25 laps total to add up to 10,000 meters or 6.2 miles (the 6 and the 2). The 4 means... I dunno, but I'll think of something. So that's 20 x 400 with 100 recoveries to make up the 10K. The 400s aren't all out; they are at about 10K pace. The recovery 100s aren't totally slow - you have to keep moving. When you add it all up, your overall total time should be worth noting, at least as much as the repeat splits.
Several years back, I began to realize that I don't do many 10K races anymore, so there isn't much sense in training for them. But I do still run 5Ks. Thus, I cut this workout in half. It's now 10 x 400, instead of 20. Everything else is the same. I do several such workouts a year. Today's (27++ minutes) was extremely slow, but at least it was something.
Something of substance.
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