I will eventually be doing tempo runs that are solid blocks of 30-45 minutes, but after months of no tempo work I need to ease into them. Fortunately, Jack Daniels agrees, so I’m following his workouts, which break up the tempo runs into segments with a few minutes of easy running (or strolling) between them. I did this week’s tempo run in Central Park. I have a 5 mile race there coming up and since I haven’t raced there since August thought I’d better do some harder running over its hills so racing there doesn’t come as a total shock.
That actually went very well, despite the strong winds that day. Average paces were 6:45-7:30. My tempo pace on flatland is around 7:05-7:10 these days, so I guess those ranges were reasonable. I wore a heart rate monitor, as I’m doing with all tempo runs — at least early in training as I reacquaint myself with how that effort should feel — and was running right around 89% of max most of the time.
I’ve gotten back to doing weight work a minimum of once per week, and core work has gotten re-prioritized as well. I hope to get back to doing that twice per week. The pictures of me in the Fifth Avenue Mile are proof that this was worth doing — I’m running upright, with my hips, shoulders and head in a straight line, even at the very end. The other thing I’ve added is some light plyometrics — mostly rapidly stepping up onto a platform while carrying a barbell, one-legged leaps up onto said platform. Plus balance work. It takes forever.
I’ve slacked off on doing strides, but my recovery run paces are decent these days (usually either around 9:00 or well under), so I’m not too worried about it.
The speed session this week was a disaster, through no fault of my own. This is the last trip I’ll make to the Bronxville High School track for awhile now that I’ve discovered the oasis that is the Edgemont High School track. Jonathan and I went together and, from the moment we arrived, we could tell that there would be distractions aplenty. The first thing we noticed were two men swerving around the lanes with leaf blowers. Those were both going at about 120 decibels. It was earsplitting. The men formed piles of leaves, twigs and other debris, which we had to run through, and always seemed to be in the lanes we were in as we rounded the track into the area in which they were lackadaisically working.
There was also a 30 mph wind. Flags were horizontal.
Then arrived the children. About 100 of them, tearing around the track in all lanes, stopping suddenly without warning. At least two repeats were fucked up by that issue. But they cleared out and assembled on the field finally.
Meanwhile, walkers were arriving and wandering in phalanxes of 3-4 across with no awareness of lanes.
To top things off with a nightmarish absurdism that only Italian directors can recreate, the tractors arrived. Yes, there were tractors. On the track. They drove around the track hauling floodlights. Sometimes they’d stop. We were trying to run around a track while tractors also drove around the track. Had a group of monster trucks, elephants and a dirigible arrived, I would not have been surprised.
I finally gave up and went home. Jonathan battled on. After all, I’m just training for a 5K. He’s training for a marathon.