Workout: Warm [1.5 mi.], 4x400m @ 1:09-1:19 w/ 400 jog, Cool [1.5 mi.] Weather: 48 degrees, cloudy, windy.
Recap: Another good failure.
It is very rare or almost impossible that an event can be negative from all points of view.” – Dalai Lama
Took the car to the auto shop this morning to get it ready for the road trip to Indianapolis this weekend. Figured I might as well get a run during the repairs. Diverted to a middle school once I realized that the park where I wanted to do my workout was too far away. Turns out the middle school was too far away as well. Ended up walking about 1/2 mile after my warmup. Usually when I go to the middle school track, some gym coach comes out and kicks me off the track. Something about child safety, strangers on campus during school…blah, blah, blah. I figured it’s cold and windy outside, so I shouldn’t have any problem today, right? Wrong. Immediately after knocking off the first 400m, I heard an army of shrieking middle girls – hardly dressed for 40-degree weather. Flying towards the track. Coach rushed them out of the gym for reasons I can’t understand. In any case, that was my cue to leave. Mid-workout.
I kept the workout going … proper rest period and all. Ran out to the road in front of the middle school and finished the workout there. The road move slightly downhill, which allowed me to pick up a little speed along the way.
Rep 1: 1:25
Rep 2: 1:24
Rep 3: 1:18
Rep 4: 1:19
Here’s the great part of the workout. All of the times were on the slow end of my target range. It was cold and windy, and I was running in a place I normally don’t run. But rather than quit today and say I didn’t have it, I kept going. The speed is important, no doubt, but so is the effort. I focused on my mechanics, keeping the arms pumping, good posture, and straight-ahead motion. Oddly enough, it got a little easier. I’ve taken three rules out of the experience to apply to my future workouts.
- Mechanics: Make sure the running form is solid going to begin with. No flailing.
- Pace: If possible, ensure that the first repetition or mile of a workout is within goal pace. Maintain form afterwards.
- Progression: Every week, interval rest periods should decrease. Length of long runs should increase.
Over time, the speed and the stopwatch will catch up to my satisfaction. But I have to put forth the effort and make sure the workouts are progressively challenging. I also feel like with these rules, that it will be hard to view future workouts as “failures” as long as I stay healthy and put forth a good effort.