Training Log Archive: iansmithIn the 1 days ending Nov 15, 2011:
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Tuesday Nov 15, 2011 #
11 PM
Running 1:05:47 13.35 km (4:56 / km) +33m 4:52 / km
ahr:160 max:191 shoes: 201104 Mizuno Waverider 14
Track workout, 8x400 reps, at "11 PM." I failed to partition the gps track into the warmup/cooldown runs and the track component, but the two logged types are sufficiently similar that I don't care to fix it.
I deliberately haven't been to a track since my stress fracture in May; I wanted to build up my base to strengthen my muscles and bones before attempting high intensity training. I have been partly successful - in the past 75 days, while I have only run a miserly 150 miles, I have orienteered over 200. My base and fitness are inadequate, but I deemed myself ready for some speedwork today.
I was also motivated by word of a 3:10 km interval and my own aspiration for good races at Cemetery Hill. I considered running 5x1000 to mirror Ali, but I decided reps were the next logical step given my current state. I felt pretty good, but my recoveries grew longer, with the first at sub 5:00/km, and the seventh at a walk. I also ran faster than I planned; I calculated a 1:18 400 rep for an 18:00 5k. I focused on running fast and easily, not hard, with good form. By the end, I was quite tired, and the last two reps were a struggle. I ran the first six counterclockwise and the last two clockwise. I listened to my pre-race playlist during the reps to psych myself up. My legs felt good, though I did note some minor pinching in my lower calves at the end.
400 rep/400 recovery:
1:15.2
1:14.6
1:13.3
1:13.4
1:16.1
1:11.2
1:18.7 (stopped watch about 3s late)
1:14.5
Note that 191 is the highest non-spurious HR (I think) that I have recorded on my garmin to date.
I deliberately haven't been to a track since my stress fracture in May; I wanted to build up my base to strengthen my muscles and bones before attempting high intensity training. I have been partly successful - in the past 75 days, while I have only run a miserly 150 miles, I have orienteered over 200. My base and fitness are inadequate, but I deemed myself ready for some speedwork today.
I was also motivated by word of a 3:10 km interval and my own aspiration for good races at Cemetery Hill. I considered running 5x1000 to mirror Ali, but I decided reps were the next logical step given my current state. I felt pretty good, but my recoveries grew longer, with the first at sub 5:00/km, and the seventh at a walk. I also ran faster than I planned; I calculated a 1:18 400 rep for an 18:00 5k. I focused on running fast and easily, not hard, with good form. By the end, I was quite tired, and the last two reps were a struggle. I ran the first six counterclockwise and the last two clockwise. I listened to my pre-race playlist during the reps to psych myself up. My legs felt good, though I did note some minor pinching in my lower calves at the end.
400 rep/400 recovery:
1:15.2
1:14.6
1:13.3
1:13.4
1:16.1
1:11.2
1:18.7 (stopped watch about 3s late)
1:14.5
Note that 191 is the highest non-spurious HR (I think) that I have recorded on my garmin to date.