Denouement

AM: 8.15k at 4:48/k ave, feeling normal

PM: 6 x 1600m reps planned for tonight.  It starts to rain in the afternoon, then pour, then I get an email that it is an Amber rain storm (meaning heavy rain), and there is thunder.  I am bent on doing the workout, though it takes 45 minutes to get there.  I email runners to tell them I am still going.  It is raining moderately when I get there, and the track isn't flooded, but within 10 minutes it is raining hard with lightening (though it is not close, still scary).  Everyone else is under cover, and eventually a loud speaker requests that everyone get undercover.  Not a great sign. The first runner from my group comes at about 15 minutes to workout start time and we laugh because the rain is now coming down hard and sideways.  I put in a long warm up (7.25k) because I am not so sure the workout will actually happen but with 5 minutes til the workout start time the rain pretty much stops, and the track gradually drains (it was partially flooded during downpour).  A small valiant group is there for the workout, but unfortunately I am the fastest.  Still, it is great to have witnesses and people to start with.  I haven't been very sharp with VO2 max type stuff since my injury, so I have some trepidation coming into the workout, but there is plenty of rest (400m jog).  I decide to start at 5:45 and hope I can drop from there, but given my 10k on Sunday and being on my own in this workout, I would have been happy (maybe not happy, but OK) just maintaining 5:45. 

 

	Time	Rest	Philosophizing
1	5:43	2:36	Started out too fast on first lap
2	5:41	2:58
3	5:41	3:30	Went to the bathroom between 3 &4, and took a non-caffeinated ANS gu (a sponsor of Italia Running Club--shameless plug)
4	5:41	2:57	took my shirt off for this one, not sure if feel better because went potty, or bc shirt is off, or bc more than halfway done, but this one felt easier (22-23C and humid)
5	5:38	3:04	A guy named Anson jumped into this mile after one lap, so did 1200m, ran beside me but a little ahead on the outside of lane 1, helped me push a bit harder
6	5:36		This one was hard and I did an 80 sec last lap to practice caring when tired (when I write up my yucky 10k from Sunday you will understand)

So I felt not sick all day, but after warming up I felt a bit of sore throat, but didn't feel it really in the workout.  I am happy with this workout and I think it shows my legs are coming back, especially since this workout is on the heals of a long run (last Friday), then 10k (last Sunday).  6k cool down