Today I Ran... and got worked (Track Workout)
Course: East River Park 6th Street Track
Distance: 4.5 miles (speed work)
Pain: Yes.
Mantra during the run: jel-ly-legs
Today, I was taken down a couple notches when I participated in my first track workout since high school. This ass-kicking, ego-bruising reality check was courtesy of the Central Park Track Club and a coach named Tony Ruiz. The weather being as nice as it was, the track was pretty crowded, but that didn't stop us from tearing around the track while completing the following workout: (400m = 1 full lap around the track)
- 300m, 100m recovery jog
- 300m, 100m recovery jog
- 300m, 100m recovery jog
- 800m, 400m recovery jog
- 600m, 200m recovery jog
- 400m, 200m recovery jog
- 400m, 200m recovery jog
- 600m, 200m recovery jog
- 800m, 200m recovery jog
- 300m, 100m recovery jog
- 300m, 100m recovery jog
- 300m, 100m recovery jog
Now, you might be thinking to yourself "Big deal, 800m is only two laps around the track, I can do that." Try doing each of those runs at about 70-80% of your full sprint speed, all the while dodging soccer balls, kids messing around, and walkers and joggers who've never learned that common track courtesy is to stay in the outer lanes if you're not the fastest one on the track. And those recovery jogs... they don't really help you recover all the way.
I was in Group D, which is the um... "least fast" of four groups. One of the guys training in the fast group had recently just won a 5k race with a time of under 17 minutes. That's 3.1 miles. That's sub-six minute miles (well under six minutes, actually). That's faster over the course of over three miles than I was running today, and the longest leg I ran today without stopping was only 1/2 a mile. And those half mile runs nearly killed me.
So it goes without saying I have a lot of improving to do if I want to get out of the least fast group. I'll have to take it slow, though. For now, I'll be happy if I can walk normally tomorrow.
3 comments:
the 800 meter distance at any sprint training pace is a killer. ok, the 400 is a close bet at race speed, but don't feel discouraged. as for improving your time in sprints, i'm a big proponent of a good power lifting regimen--but as i've gotten older and pokier, i'm less concerned about explosive strength and just want to feel a tad leaner and stronger in the daily activities. none of which require squatting excessive amounts of weight :)
Funny you should mention lifting, I just did my leg workout at the gym today (squats and hamstring curls). Coupled with the speed workout from yesterday, I should be all set for a nice long day of debilitating soreness tomorrow. Wish I had some bananas...
hey, at least "least fast" group is still frigging fast. congrats on the first session, the joy of pain. reminds me of the first time i took yoga and could barely get my hands past my knees, hamstrings yelling at me the whole time... enjoying the blog...
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