Running (Track) 4:27 [4] 0.8 km (5:34 / km)
shoes: Brooks
I took Katie to the track for her first ever track runs. She ran 8:09 and 7:41 for 1600m. She's been a steady runner for about 3 weeks. Wow.
Since I did 400m repeats last time, and because I feel like I'm stuck in low gear whenever I run more than a mile or so, I decided to run 800m repeats with basically infinite recovery. During the first 800m, I felt like I was going to collapse at around 300m, but by 500m I felt okay again. I was hoping for 4 minute 800s, but maybe next time.
Running (Track) 4:39 [4] 0.8 km (5:49 / km)
shoes: Brooks
400m walk recovery in about 8 minutes, then another 800. Again, after about 400m, I was on the verge of collapse, but by 500m I came out of it. I was thinking these might really help me.
Running (Track) 4:41 [4] 0.8 km (5:51 / km)
shoes: Brooks
Recovery included 100m walk, 2 or 3 minutes doing flips on the pole vault pit "someone" left uncovered, then a short walk toward the start, where I was again diverted, this time to the long jump approach, where I ran a couple half-hearted approaches...
Then, finally, another 800. It was a little slower than the first two, but I felt a lot better running it.
Running (Track) 22 [5] 0.11 km (3:20 / km)
shoes: Brooks
300m walk recovery.
My three 800m runs surprised me in that I got out of breath, but I didn't get the burning in my legs I was expecting---That I remember from high school track. Since Katie looked ready to go, I decided to run a few 100s.
I screwed up the first one by running off the 110m start line.
The first one that I've run in a long time (years and years) was heel-to-toe, slow slow slow, and pretty fun.
Running (Track) 18 [5] 0.1 km (3:00 / km)
shoes: Brooks
3 min recovery, then another 100m, this time off the right mark.
A little faster, on my toes, felt really fast, even though it wasn't. My neck was really tight, and I didn't figure out how to relax it until I finished.
Running (Track) 18 [5] 0.1 km (3:00 / km)
shoes: Brooks
300m walk in 7 minutes (goofing off), then another 100m in 18 seconds. A lot looser in the neck, but my legs were starting to feel it.
18 sec/100m is 72 seconds per 400m, or... 4:48 per mile. I am so slow. People can run aerobically at this pace. (sighs...)
Running (Track) 18 [5] 0.1 km (3:00 / km)
shoes: Brooks
2:42 recovery walk for 100m, then another 100m in 18 seconds. I really faded the last 20m. I did no real warm down, just about 300m of walking around and to the car. Stopped 5 minutes later to buy dinner, and I was standing at the counter just shaking. It took about 45 minutes to stop shaking, and now, 3 hours later, my legs are so sore. They are just toast. Even my biceps hurt.
Running (Track) 40:00 [1] 2.5 km (16:00 / km)
shoes: Brooks
Warm-up and recovery (all walking). Included jumping on the pole vault pit (doing flips), and two approaches to the long jump. Probably shouldn't be logging this...
Note
I should probably say that the last track workout (10 x 400m) seems to really have helped me. I didn't run them very fast, but I can run (almost) continuously, and faster than I could before. I had felt like I had hit a plateau of speed that I just couldn't get past, and I think this speedwork is really helping. I do realize I can't do too much of this stuff. I think I need to get out and to a lot of time on bicycles and rollerblades. My joints are barely handling the pounding I'm asking them to take.