Track Time #1

After last week's "track construction" incident, resulting in some enthusiastic, but probably ill advised, 100m and 200m sprints on the soccer field, it was time to get my first real track workout in.

It was an early morning start and I headed up to the local college track, which is just over 2 miles away. Did 3-4 laps with some 100m pace setting sections, just to get the feel for 5:55 pace (4:25 for 1,200 meters). I was all over the place, and way off pace on these 100m runs (5:14, 5:22, 5:25) so decided I was good to go. As it has been 2 months since I ran anything on the track I was only doing 4x1,200, with 90-120 seconds walk recovery in between.

Mentally, I break up the 1,200 into 4 chunks:

• the first 200m. usually I start too fast and find I'm flying the first 100m, I try to get back on pace by 200. If I am still quick at this point I am usually in trouble. this is the fun chunk.
• the next 400m (200-600). this is about running smooth and maintaining form, getting the breathing right and just hitting the pace. this is usually an ok chunk.
• the next 400m (600-1,000) - this is all about holding it together. legs are starting to hurt and it's definitely an effort to keep on pace. real focus on keeping the form good. this is not a lot of fun, and often where I screw up.
• the final 200m (1,000-1,200) - this depends a lot on the time at 1,000. if I am on pace this is a good solid 200m effort to the line and is pretty enjoyable - but if I am off pace this is where I try to make it up, and it becomes an all out, ugly ass, arm flailing 200m struggle to the line.

Here's how it went.

1. Started fast (surprise!), but got under control by 200m, next 400m was smooth enough and it felt good to be running fast on the track again, then the next 400m was an effort but not too bad, final 200m was OK as I was on pace - 4:24
2. Pretty much a repeat of Number 1, except I was feeling it a little more towards the end.
3. Ok through 600, then lost focus in the next 400 and slowed down, so I had to haul ass the last 200m and still missed it with a 4:26. No fun on that one.
4. Took a 2:00 rest before this, to give myself a fighting chance. Got through the first 600 slow in 3:14 (vs 3:12) so had to pick it up in the final 600. Clawed back some time in the next lap to get back on pace and then kicked the last 200 to come in at 4:23. A definite race effort to finish, but it felt good to hit the time goal and close with a 3:09 last 600.

Overall it was a 4:24 average, so I was happy, esepcially as it's the first time in a while. Next week I'll go up to 5 or 6 repetitions, but probably keep the goal time the same at 4:25.