12x400s

The title says it all.  That was the “appetizer” workout this week ahead of the “real” workout on Thursday with CPTC.  We met up at the Armory again.  As insane as it may sound, I was very much looking forward to these intervals.  It would mark my second session at the Armory, so the first time jitters would not be an issue.  I knew what I wanted to accomplish in my warm up, knew the feel of the track, knew where the restroom was, etc.  Most importantly, there were familiar faces among club members which makes a pleasant experience that much more enjoyable.

Physically, I felt as refreshed as I have in a very long time … with one exception.  My right Achilles has been slightly tender.  I’ve never had an issue with it prior to or during the race.  However, a few days into my recovery week I certainly noticed tenderness … definitely not strain or pain.  It feels bruised.  I iced it Monday and will do so again tonight.  After thinking about it and speaking with a couple of club members, it could be the rubbing from top of the back of my shoe against the lower part of my Achilles.  I have noticed that the Brooks Launch has a higher ankle and heal support than other shoes I’ve worn.  The upshot is that during tonight’s run on the track I didn’t feel any tenderness in the area … I wore my NB 903s tonight.

So how was the workout?

With the exception of the 10^th interval, I negative split all the way thru.  Coach told us to run at 85% to preserve the legs for Thursday (or Sunday for those racing in a local 4 miler).  Tonight was a solid VO2 workout.  The key was not to bust out too fast initially to avoid an immediate build up lactic acid.  Therefore, I took the advice to heart and concentrated on being consistent on splits.  I could tell the group was loose by the 4^th interval as the pace quickened.  I love these indoor workouts because there is no thinking required … it’s just playing follow the leader.  By the 8^th interval I decided that I wanted to keep up with the rabbits (of the slowest CPTC group – there were 3 others that were blazing, lead by one guy who at a recent race night dropped a 1:59 800m and then followed up with a 9:27 2-mile).   In this case the rabbits would be the women who are literally 50% of my size and weight.  I figure if I can stay within 1-2 seconds of them on each split while maintaining 85% effort, then I’m making progress.  On this front, I did ok.  I was probably mid-pack tonight and didn’t kill myself doing.  I kept enough reserve to drop a 1:29 on the 12^th interval without sprinting.  That result gives me confidence that I can push it even harder next week.   After we finished, I mentioned to our coach “I’m hanging in there.”  He said, “You’re doing more than hanging in there,” as if to say he was a bit surprised about my performance given that it’s only my 3^rd session with the crew.

Making progress.  Making progress.