I may not be my usual speedy self today

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.

Failure to Launch

There were two goals today. 1) Get ten miles in at the track, and 2) Do something of substance. Goal one happened, but it wasn't pretty. In fact, it became less pretty as time went on. But at least I can say mission accomplished for that one.

For goal 2, not so much. I had every intention of doing 400-meter repeats, or any other distance, for that matter. It just didn't happen. Me (and my compions, for that matter) never actually began our speedy stuff. Instead, we simply ran around in circles, talking as we went. It was cold, my feet are still killing me, and I'm still sore and tired. How's that for a list of excuses? Not so great? Too bad.

Discomfort Zone

 Yesterday's post was all about getting out of a comfort zone. Today it's about getting into a discomfort zone. That means it's about speedwork, sometimes known as something of substance. More specifically, 10 x 800, sometimes known as Yasso 800s. Check out this semi-amusing post about the workout itself. 

Been a while... For track running (almost two months), for getting out and away from home (except for yesterday), and for really pushing myself for a prolonged period (except for some on the mill, which shouldn't count for as much). So discomforture was anticipated.

There was no disappointment on that front. Oh, the first seven or so 800s were decent enough. They were all in the 3:50s and 3:40s; only a little slower than last summer and fall. It helped that there were a couple other people at the track to keep one honest.

The time for number 8 was 3:50, which was still fine, but the writing was on the wall. Now alone on the track with two 800s to go, things suddenly got real. It was just a shuffling jog for numbers 9 and 10, as they were well over 4 minutes each. 

The overall average was 3:57. That's pretty good, considering. But those last two.....

Something of Slight Substance and the Tale of Two Tracks

One track just isn't enough for me. It's actually been about two months (since I've been to any track at all), and I'd been in danger of yet another failure to launch. But no. After seven (yes, seven) miles of warmup, I'm finally moving. I decide as I'm going that I'll do four-ish 800 repeats, rather than a 1600, a tempo trot, or anything else. I don't know why - maybe because it's about all I have time for. But another decision must be made, and fast: which lane is best?

Half the track is covered with goose poop. I hadn't noticed it earlier, because it was dark. In the meantime, I'd gone over to the Medina High School track for a few before returning here to Claggett Middle School to get serious. Also in the meantime, it's gotten light. This is taking way too long. Back to the decision: lane four seems to be the most goose poop free. I head over there for the backstretch and parts of the turns. I do this for each of the repeats.

I get my four 800s in, and it actually felt good. Maybe I can build on this. 

Maybe.

Compression

Mile 1: I'm at the track, but I almost didn't make it out at all. I don't know why I'm so tired and so sore all the time. This, even though yesterday was fairly easy. Sunday's Hinckley hills and Saturday's long run must be what's doing it. As expected, I run slowly. I had been sort of thinking of doing mile intervals, or else a ladder workout (sets of say, 1600/1200/800). Now I know I will need at least a second mile to wake up.

Mile 2: Things are not getting better. I'll need a third mile. This is not typical of my last few track workouts, by the way. I'm usually getting started on the intervals by this time.

Mile 3: I'm only running marginally faster than I did for my first two. I will need still more time to wake up. I know. It's getting ridiculous.

Mile 4: Hey, I know. Maybe I will just do a tempo run. Maybe I will start that at mile 5.

Mile 5: I'm still not woke. Although my pace has continued to get marginally faster with each passing mile, I'm still not anywhere near tempo pace. Maybe I can still get down to tempo pace at mile 6. On the other hand, perhaps I won't do anything at all of substance today. We'll see what mile 6 brings.

Mile 6: We'll, mile 6 did not bring tempo pace. The pace that I am running has gotten better still, but it's not where it needs to be. Maybe I will just call this an Aerobic Threshold (AT) run and call it a day. But I still want to do ten, and who knows? Maybe I can still get down to tempo pace.

Mile 7: There's one more chance to be able to call this a tempo run. It will involve running each of the last three miles at eight-ish minute per mile pace. This is my best mile yet, but I'm still more than a half-minute too slow. I stop for water and collect myself. Okay, time to fly.

Mile 8: I fly. It's tough, but not quite as bad as anticipating. But can I do two more?

Mile 9: That's one more, and it's even a wee bit faster than the previous one.

Mile 10: The pace is better still, and I complete the tempo run with flying colors.

Mile 10+: I don't have time to cool down as much as I would have liked. I'm exhausted anyway. Not a great run today, but at least it was something of substance. One other thing. With each mile getting faster than the previous one, I can also call this a compression run.