The path by my lake (in picture) has a trail that I've measured before. From the fork in the path to the first bench is approx 200 yards apart. Yeah it was cold, but nothing a good warm up can't take care of.
I'm still a little leary of my calf muscle having torn it in September and still bitterly remember the ridiculous amount of time it took to heal and the number of times I thought it was healed and then pushed too hard to set it back.
The first interval I hit out, going hard but not all out
4:45 – hmm, that's a bit slow, that's a 9:30 mile, it sure felt faster. 3 minutes to rest and off I set again
4:50 – at least I'm consistent. Another 3 minutes rest, and my calf is feeling tight
4:51 – damn, this was getting ugly really fast, I could barely feel my legs after yesterday and had difficulty in turning over
5:10 for the last set, yeah, the rails came off, physically I wasn't hurting, I was breathing hard and the last 400 going absolutely all out, but there really was nothing left in the tank.
A good cool down run and head home for warmth and food, and to sodding well measure that course more accurately. Onto MapmyRun and switch to satellite so I can see the two ends and measure it – 260 meters, making each '800' yds actually 1100. Which equates to a 7:30 average pace, much more respectable, and I'm happy with that knowing how fried not only my legs, but my entire body, especially my glutes and obliques, where the initial movements for running fire from. I'll be interested to do this as a test in 3 months to see how much stronger I am, but also by which time I will be three months back into regular running after my layoff.
The soundtrack today was just a thing of pefection :-
The Tossers – Come Dancing - vids not on youtube, but imagine a drunken lurching acoustic Irish folk/punk song..difficult to run to actually.
Big Town Playboys – Shake your hips - no youtube, shame.
Aerosmith – Pink (got clicked forward halfway through just wasn't working for this workout)
Black Sabbath – Die Young - Oh yeah, it just drives along, perfect as I was making the final push on this one
As a side note I forgot to write what amused me on Tuesdays muscle buster. At the start of my first set Guns N Roses “You're Crazy” (aka You're ****ing crazy) came on...how appropriate.