The first workout was a zinger. It started with two miles in ten minutes to warm up, put on flats and then was told to see how fast I could go in an 800. Turns out the answer is 1:58.0 at the cost of the tweaking my hamstring. I was able to get through most of the fast part of the workout running 600, 400, 400, 300, 300 but had to cut it before the hamstring regressed even more. The help loosen up we finished with a mile that was supposed to be 5:00, but the hamstring only allowed 5:11. The rest between the fast portions was double the on sections. A workout like this is what I would term a necessary evil. It has to be done to get ready for the quicker aspects of the track, but at the same time the risks for injury are fairly high and that did come into play today. If there was more time in the season this kind of effort could have been integrated over a longer period of time to reduce the injury risk but the opportunity cost there is taking out the road races which I wasn’t willing to do.
The next day I went out to the whitewater center for some trails and shade, which was probably the worst thing I could have done for my hamstring as the trails were slick, quick transitions and up and down. Needless to say, I bailed fairly quickly and turn the day into my easy run for my week. A massage later and there was hope for life in my hammy.
Well this was certainly new, seems as if I caught the hamstring just in time during the workout as I was able to run 18 miles on it two days after tweaking it. We still postponed the workout by a day just to make sure it would be ready to rock and roll. Saturday was the hottest day yet and it showed in the workout. Started with 2 x 1k at 2:50 (2:49.7, 2:50.2) with 3 minutes rest, then 2 x 1k at 66 point (2:45.8, 2:46.6) with 2:30 rest, flats, 2 x 1k at 2:45 (2:46.6, 2:45.4) with 2:30 rest. At this point I was having some asthma issues finish the repeats so we dropped to 800’s, 2 x 800 at 2:12 (2:13.2, 2:11.9) with 2:10 rest, 3 min and 5 x 400 with a minute rest at 64 (64.9, 64.8, 64.8, 63.9, 63.3). This was a day where there was no jogging in between reps, it was stumble over to the water after I could move, pour it over my head and try to be coherent for the next repeat. I have no clue what type of shape I’m in as this was just faster than 10k pace and I was absolutely dying, but the heat obviously played a huge factor. We’ll just have to see what happens when I step on the track out in Portland and Eugene.
Due to the hamstring tweak, the MR+ was eliminated from the week along with eleven miles including ten minutes off the end of my long run as the hamstring was fatiguing at that point. While I try to hit the prescribed mileage each week there is a point where logic dictates that it’s better to stay healthy and drop a few miles than to try and get every step in.
|Tuesday||30||2 mi brisk (5:02, 4:59), 800 (1:58), 600 (1:31), 2 x 400 (59/60), 2 x 300 (44/46) double rest, mile (5:11)||100|