After the 6×400, 6×200 anaerobic love fest from Tuesday night, the follow-up workout on Thursday night would involve a bit more endurance, but still required some measure of turnover. The plan was 1mi @ 5k pace w/ ~.5mi recovery, 1.5mi @ 10k pace w/ ~.5mi recovery and 1mi @ 5k pace. Among the many things I enjoy about assigned workouts with the road crew is that they are set up to make you think … you just cannot go out and blast away without paying a stiff and embarrassing price. Trust me … been there often …
Admittedly, I felt a little beat up from Tuesday night. My recovery run on Wednesday was too short (5mi). How did I know it was too short? Aside from @mpatent telling me I screwed it up (who still has no blog up – PUNK), when I ventured out for my warm up last night … it hurt. Not an acute pain kind of hurt. Rather, it was a slog to end all slogs. I was running backwards. The first mile was at least 9:34 and I thought I was flying. The cobwebs finally cleared and ended up in a slow range. My goal for the intervals were 6:20, 6:50, 6:20. The results:
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After the obligatory panic that occurs during warm up (i.e., “How they hell can I even get to 8min/mi pace when 9 hurts so much?”), we started off heading down relatively favorable terrain … south of Tavern on the Green around the lower loop (reverse of Mile 26 of NYC Marathon). I found myself pushing the pace during the first mile (in the lead for most of it) because unlike Tuesday, I wanted to wake up the legs even if that meant forcing the issue. I came reasonably close to the 6:20 goal here and felt decent going into the recovery. Ahhh, the recovery … as everyone and their mother caught up and passed me, I shouted, “I believe in a full recovery!!!”
The second interval was fine as it was on a slight decline on the last .5 miles. I hit the target right on the head with 6:50 pace. Similarly, I took an even slower recovery after these 1.5 miles. Hell, I walked a good 10 steps before I restarted the great-grandpa shuffle again. The final interval was principally a downhill where you can let momentum take you where you need to go. My fastest pace on this stretch is 6:28 (in an April 4-miler). Therefore, to see a 6:17 without a sprint is a good sign. I realize that none of these splits are current 5k or 10k pace, but I don’t believe in running at current pace. It’s all about goal pace. At some point the mind and the body get comfortable with the effort required and those will become reality. When? Hopefully, Saturday, July 31st at the Founders 5k in Prospect Park, Brooklyn. Sign up, plenty of spots available!
A basic blocking and tackling workout. Nothing fancy, just working. Good to see Washington Ran Here out with the regular CPTC crew. She’s cagey, but I can tell she is drinking the orange Kool-Aid and it tastes goooooooood.