Weather - 60 degrees, sunny. A great day for running. I run
faster when the temps are between 60-80, so I was finally able to run a
hard workout with decent conditions. I ran 1 mile to the Urbana HS
track and then ran 2 more warm up miles. I stretched a bit, then walked
to the indoor pool (about 100 yards away) to borrow a pen and paper. I
was planning to bring paper/pen so that I could write my splits, but I
forgot. When I returned from the pool I ran 5 x 100m accelerations. I only
timed the last one, it was 17 seconds, which is a 2 second improvement
from the last time I ran track accelerations on March 10. I waited
about 5 minutes before starting the intervals. I decided to run
alternating 200m/400m, with 200m/400m jogging rest. I wanted to do 8 each,
which would equal 3 miles, so I decided to treat the intervals as a 5k
race, starting moderately, then picking up the pace after the first 600-1000m, maintaining the pace in the middle, then holding on at the
end. I was unsure how I was going to do, but the sun felt great, there
was a moderate wind on the track (less than normal), I was wearing
shorts/singlet, and I had my new trainers, which are 3 ounces lighter
than my other 2 pair (they are bright yellow, which means I have to run
faster, right?). There was one other man on the track, but he was
camped on the opposite side doing jumping jacks and stretching. Here is how it went : 1)
200 - 41 seconds. Felt great, was holding back a bit, legs felt
super-charged, and my adrenaline was flowing as if it was a race. 1)
400 - 84 seconds. I had to look twice after I saw the time, because I
don't think I have ever run a 400M in under 85 seconds. I was holding
back, in control, wow! 2) 200 - 39 seconds. Picking it up a bit. 2) 400 - 83 seconds. Proving the first was no fluke. Can I maintain the pace? 3) 200 - 38 seconds. Went too fast on this one. 3) 400 - 84 seconds. Still feeling good. 4) 200 - 40 seconds. A good pace, this is where I needed to be. 4) 400 - 82 seconds. Too fast, but I was happy to see 82! 5) 200 - 42 seconds. Paid the price for the 82. 5) 400 - 85 seconds. Was worried about this one, the 82 took a toll, but I was still in control. 6) 200 - 41 seconds. Trying to maintain, and succeeding. 6) 400 - 86 seconds. Will I be able to hold for the final 1200m? 7) 200 - 42 seconds. Hanging on. 7) 400 - 86 seconds. Feeling a bit weary, but legs still feel good. 8) 200 - 41 seconds. Trying to save myself for the final 400.
8) 400 - 82 seconds. The homestretch, no more laps to save for, so I ran all out. When
I finished the final 400 it felt like I just finished a 5k, but I still
had enough composure to keep running slowly around the track, and I
recovered after only 1 lap, and finished off with a 1 mile cool-down. If
I don't include the recovery jogs, my total time for 3 miles was 16:36,
averaging a 5:32 pace. The two 82 second 400's was a 5:28 pace, I have
never gone that low before. This is no doubt my best track
workout ever, and one of the best runs of my life. It feels so good to
be fit, to be able to make it work for a hard effort. I was not
overstraining, nor trying to run past my abilities, yet I felt faster
than ever before. This one run makes running everyday in the winter
months worth it. To work 140 days to feel the pleasure of the 141st - I
will always remember this day. #141 z.m. - #55
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