Friday, December 2, 2011

Change of Plans - 20x1 Min

20x400m with 1 min Rest

2.5 Miles Warmup
20x1 Min for 3.86 miles in 20 Minutes (5:10 pace)
3 mile Cool Down for 11.4 Miles Total

Matt and I were supposed to do 20x400m this morning, but he bailed on me and I really didn't want to do 400s in the morning completely solo in the cold.  We decided to do the workout at 4pm instead.  This change would allow for the termperature to warm up and also for Thomas and Michelle to join us.  Garrett escorted me on the bike from our house to the JCSU Track.  We met Matt and we presented us with the news that the Track was closed off for JCSU track practice. 

This is a policy that the team started to enforce this year and I guess since I was a track athlete myself that I should be understanding of this new rule, but selfishly, I'm not.  This track was built as a community track, which means that it technically isn't "JCSU's" track.  It's a public track, not privately owned, which means that the public should be able to use it whenever we want.  Ah, but I digress.

Track or not, I had a workout to complete.  Thomas, Michelle, Matt, Garrett and I made our way to the cemetery and plotted to run "figure eights" through the cemetery road.  This route featured a rolling terrain, so it would be pretty tough on some of the uphill segments.  Fortunately I had my Garmin, so I took a couple of minutes to get the workout set up, and then we were off.

During the workout, I felt really great compared to the last time I did this workout three weeks ago. I can tell that my iron is getting better because my legs felt light and fresh.  Thomas was great company as he really helped push me on the uphill segments.  As always, Garrett was a great companion on all intervals with his steady demeanor and quiet resolve.

Most of the flat or downhill segments were run in 4:50-5:00 pace.  For the uphill sections we hit 5:10-5:30 pace, depending on the grade of the hill.   I slowed down way to much on one of the intervals on the uphill, which was just me letting the hill own me.  I also noticed a nagging tightness in my left hamstring, which is my weaker leg.  I'll have to focus on pre-hab activities this weekend so it doesn't turn into anything more serious.


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