We are heading into the tail end of my mileage reduction period – I think 
. Including last night, since April 12th, I’ve run 37 miles. Normally, that is a light week. Since the race on Sunday, I’ve only run on Tuesday for 5+ miles at the CPTC interval session. I’m attempting to rest and also baby the hip a tad. Again, no discomfort since the initial approach on Cat Hill during the race. I’ve been stretching a lot, which has improved range of motion. Thursday would bring a healthy test. Yes, people, Thursday night tempo with the team! Honestly, it’s felt like forever since I’ve run done a real Thursday night … last week I did a little progression instead of the planned workout to prepare for the race. I missed the week before and while I attempted the 2 x 4 miles on my own … it didn’t happen according to plan. Therefore, I looked forward to last night’s 2 x 3 miler at HMP w/ 1 mile jogging recovery after each interval. My goal was to focus on execution … try to run a negative split and keep the pace at 7:30 min/mi.
Not surprisingly, we had a huge turnout for the workout. The slow group (mine) started off the first counterclockwise loop around the middle of CP. Before we even hit the 1st mile we were gapped by the track guys, A and B teams. Unbelievable talent. We weren’t going slow … at least to me. Despite warming up on the way to the park, I still used the first 1000m or so as additional warm up as it includes Cat Hill. Mile 1 = 7:41. I loosened up and ran the 2nd mile too quick (7:15). Larry busted me for speeding during the final 500m of the first 3 mile interval … 6:44 pace. In my defense, a couple of Assassins caught up to us during the beginning of mile 3 and I naturally (stupidly?) surged with them. Overall, mile 3 = 7:23. Note, that mile 3 is largely uphill, so it wasn’t the best idea I’ve come up with to surge with talented women at 50% my weight on an incline. I never learn.
We had a slow, slow recovery mile heading toward the start. Before you knew it, it was time to buckle up for more tempo goodness. I had great company along the way which always helps. Despite being sufficiently loose, the 2nd set was work. I tried to account for the energy usage on Cat Hill by slowing it up (Mile 1 = 7:54) as I figured (rightly), I could make up some time on the downhill 2nd mile. I was cruising along at the end of Mile 2 (7:34) when I started cramping a bit, which was incredibly annoying. Nothing serious, but with 16 miles facing me on Saturday, I first slowed, then stopped and stretched. I rationalized that I had a nice hard 5 mile tempo on top of racing Sunday, plus a good track session on Tuesday, I wasn’t going to beat myself up. I walked about ¼ mile to work thru the cramps, and launched back up to finish the night off. Mile 6 = 7:43.
Not great execution (very lumpy), but it was still a very good workout. Since I tend to race well, there is absolutely nothing to be gained from hammering during a training session 3+ weeks before my next race. If I had started out a bit more conservatively (and possibly eaten more beforehand), I most likely would not have experienced the muscle cramps. Hip actually felt good and continues to feel normal this afternoon. Looking forward to my massage on Sunday … after a tasty little 16 tomorrow morning. Getting ready to bring the heat for Brooklyn HM.