5mi. There will be a time when I can’t run on a private track, shower on premise, and walk barefoot across perfectly manicured fairway-grade lawn to stretch out my toes.
But that’s not today!
I have been in marathon training for months. That means plenty of runs, never that fast, but no true speed or interval training.
I ran warmup today with Aldo. He ran a 5k last month in 19:49. He did the Turtle Trot last Saturday in 19:13. That’s where I usually run, in the low 19’s to 19:50-ish.
So I ran near Aldo today. And in doing that, I saw how I need more of the higher intensity “lung work” to get faster. I know where my times should be for 200m, 300m and 800m intervals. I get why they aren’t there now, it’s not a point of discouragement. It was a timely reminder of why it was good NOT to accept a free entry to the Israel Independence Day 5k last night. Know thyself!
The workout was…
1 mi warmup on Alton streets
800m w/200m recovery
200m w/100m recovery
200m w/100m recovery
200m w/100m recovery
200m w/100m recovery
200m w/100m recovery
200m w/200m recovery
800m w/200 m recovery
300m w/100m recovery
300m w/100m recovery
300m w/200m recovery
800m
1 mile cooldown
I was close with Aldo on the shorter ones. All 200s and 300s were descending, a positive piece of today’s running.
The 800s were also descending, but with lackluster times. That’s where the proof of endurance fitness vs 5k fitness came out.
More work ahead
-dm
drun4fun 