However, I finished at least 11.0 miles total for the day, like I said I would in my I Remember post from this morning.
In the Morning
I went to the Colby Track and did an interval workout with my Stepson-In-Law – Sean.
Well I should say I watched his back during a lot of the workout. He is half my age and a LOT faster than I will ever be again.
That said I had fun and enjoyed working out with someone else, it is a nice change of pace to do a workout and have someone to talk with, in between hard sets.
Plus it is a chance to get to know him a little better and he gets to know me better.
Intervals all had a 1/4 mile cool-down in between sets, the sets that I took off, I jogged the slow lap with Sean.
Warm-up: 1.0 – 8:48
Mile – 7:14: I was definitely feeling the faster 13.1 from yesterday.
- 1/4 – 1:27: This one really hurt and I haven’t run this fast in many, many years. I wanted to see if I still had a sub 90:00 second quarter in me – yep everything hurt .
- 1/4 – 1:40: I ran a lot more comfortably on this one and didn’t push as hard!
- 1/4 – DNR: Took this off, my hamstring and piriformis were squawking a bit at me, they didn’t like this fast a pace, but I knew that they would be.
- 1/4 – 1:37: Felt pretty decent on this one
- 1/4 – DNR
- 1/4 – 1:39: Last fast quarter for me, things were barking pretty good and I decided to shut it down, better safe than sorry.
- 1/4 – DNR
- 1/4 – DNR
Cool-down: 1.0 – 9:32
Afterwards we were stretching on the infield and I got this strange urge to take off my shoes and do some barefoot strides on the artificial grass. So I did.
8 x 100 yards at a good pace and they felt great – by the way I didn’t notice nearly as much discomfort, so I have a feeling some of my issues definitely have to do with my poor running form and mechanics. This was also the first time I have run barefoot in a while, something that I am going to have to do more of. It really made me focus how I was landing.
Sean stayed in the high 70’s to low 80’s for most of his quarters with the final one being 76. It was the first time he has been to the track in a while and he looked pretty wiped at the end. What I would give to be able to run that fast again.
Oh well – that ain’t happening at age 55.
However, I am very happy with my part of the track workout today. I ran in lane 4, because lanes 1-3 are closed to general running. The MacMillan pace guide has me doing 400 meters at my current 5K race pace in 1:24, but running in an outside lane and doing quarters instead of 400’s – I think that I was pretty close to that pace.
Either way I felt good about my speed and know that it was smart to shut down the fast quarters when I did – I would hate to pop or pull something right now. It would be terrible timing.
Besides this workout was more about getting Sean some speed work in and he did a great job.
- Total miles for me 6.7
- For Sean: 7.7
So what did we do? We made plans to come back next week!
In the afternoon
I ran 4.5 miles to give me my 11 plus for the day. My legs were toast, everything hurt, but I remembered those people from 11 years ago and kept going – I had to. It was one of those runs that meant a lot to me and one I would finish no matter what – just the way it is. No it wasn’t fast, but I did it.
My day’s total was 11.2 miles.
I sure am glad that I have a day-off scheduled for tomorrow , I definitely need it!