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4 – 6 – 4 Colby Track Workout – RunLog 8-26-14

For my primary run today, I went to Colby College’s track.

More because track/interval workouts are what I do on Tuesdays, than because I wanted to go run in 85F degree weather with bright sunshine on a track with no shade.

However, I also I know that running faster in the heat is one of my weaknesses, it always has been. Even though the summer is almost over, I am sure that we will have a few more days of hot weather running. If I want to run well in the heat, I need to run in the heat.

Also this type of running develops a certain amount of mental toughness. Especially, since I wasn’t really all that into doing track work today. I had planned to do 4 x 400m, 4 x 200m and 1 x 1.0 at sub 6:40 pace,  a fast mile at a sub 7:00 minute pace and between 4-8 100 yard pickup/sprints – depending upon how I was feeling at the end.

During my recent 5K races, I find that once I go past the 1.0 marker, I let my foot off the gas and start to slow down and then when I get to the 2.0 mile mark, I tend to slow a little more until I get to where I turned around during my 1.0 mile warm-up, where I begin to pick up my pace again.

I know that I need to work on faster pacing between miles 1.0 to 2.5

So what did I do?

  • 1.0 mile warm-up
  • 4 x 400m with 400m recovery between
  • 6 x 200m with 200m recovery between
  • 4 x 100 yards on the football field.
  • 1.0 mile cool-down

Here are those wonderful GPS graphs that I love so much 🙂 .

Strava Colby Track 8-26-14

Strava Colby Track 8-26-14

I was a little disappointed with how fast I was able to run on the fast intervals. Although I was able get below a 6:40 pace for most of the faster interval work, I wasn’t able to go faster – the hamstring warned me that any faster and it would really start to get pissed. I didn’t want to get it too angry, with the best running months coming right up, so I would push up against my threshold and then back-off  a little and then push again on the final stretch.

In some ways it was frustrating…I felt that I could have gone faster, especially during the 200m intervals, but when I tried, I had to back off. However, in this heat it was probably better that my body gave me a speed limit that was strictly enforced. 😉

I did have to laugh when I took my shoes off, to do my bare 100 yard strides, the astro-turf was hotter than hell!!!! I did one set down and back and quickly decided to put my shoes back on. The football field’s artificial turf was simply too hot run on comfortably in my bare feet. I have NEVER run into that issue before. So it was pretty damn hot out there today. I only ended up doing the 4 strides, between the heat and sunshine, I was done – well done. The 100 yd strides were done pretty slowly compared to what I wanted – definitely a lot easier than I will be doing a month from now.

Why didn’t I even try the faster 1.0 mile?

I was already tired, my hamstring was talking to me in less than endearing terms and the heat had drained me. Sometimes, you need to be flexible and realistic when it comes to either doing or modifying a planned workout. When conditions are such that they could be dangerous, then it is time to modify the workout and I had pretty much reached my limit, after the 4 x 200m, although I did force myself to do an extra set of 2 x 200m, with 200m recovery, since I wasn’t going to do the mile.

It was the right choice.

Overall, a very, very tough, but good workout. I am glad I did it and that it is over – no doubt about it.

I ran in the PI N1 Roads, instead of my Meb2’s, because I wanted to see how they compared on the track to the Mebs. I didn’t feel as though they slowed me down or anything, but they do not have that same “pop” as the Mebs. The other part was after the workout, other than my hamstring barking, my legs felt good. So while they do not have the same pop, they protect my legs a little more.

Bennie Run

Before my track workout, I ran a comfortably hard run with Bennie. The past couple of weeks I have worked at running at a sub 7:00 pace, but instead I decided to go for a sub 7:30 pace, because when I did the later track workouts, I didn’t have enough left to finish the workout with the quality I was looking for.

Strava Bennie Run 8-26-14

Strava Bennie Run 8-26-14

I did really good staying about where I wanted until between .8 and 1.2 when we met 3 vehicles coming towards us and then one that put the Bean into chase mode…that is that BIG dip in the graph.

Other than the meeting the vehicles it was a typical Bennie run and he had his doggie grin going when we stopped 😉 .

Two very good workouts today, tomorrow will be a nice recovery day.

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2 Comments »

  1. Good call on not doing the 1 mile in 85 degree heat Harold. I’ll try 12x 200: 200 Rec here in southern TN tomorrow. Have to keep the speed work shorter until weather cools off which here will be Oct. I call this(rationalize?) working on turn-over.

    • Thanks Paul, 200’s are not as stressful on the body, especially in the heat, not rationalization just reality. You guys will be having hot weather a lot longer than we will, in October, I will be wearing tights and long sleeves 🙂

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