....on the last interval at least.
I returned to the cross country course at the old golf course this afternoon. This time I went with Stephanie R., who is good friends with my wife. She was a fantastic 400m runner back in the day, and is looking to do some more running now. Her PB as a teenager in the 400 is a very impressive 57.9!
Today's run had many more young students show up; I'd say about a dozen, which is very encouraging. With Graham C. and Scott G. doing the organizing, the kids did some 1k runs while Stephanie did 500m repeats.
My plan was to do intervals that progressively got faster: 2X1K (~3:53/K) + 3X1K (~3:35/K) + 6X200m in about 34 sec. I ran the marked 1K stretch that went into the beach trail from the waste station and back. Sewer/waste station? You decide. Oh, and 2 minutes rest between the 1K intervals.
Yes, that's a lot of numbers that many (non-runners) will consider gobbledygook. So here's my km times with comments:
Tempo pace
3:43 (uphill on path; too fast)
3:35 (downhill, being pushed by Charlie N; again too fast)
Interval pace
3:35 (uphill; right on time)
3:31 (downhill portion)
3:41 (uphill, form felt wrong/weakening, tiring)
I'll give myself a 7.5 out of 10 on the implementation of the workout, and a 8.0 on the times and effort. It's workouts like this that show me how far (and work) I have to go, as far as quicker stuff, especially when I struggled on the last interval.
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