MDay-108 -- Thu. June 4

Schedule has me on the track for my first attempt at timed pace running. Joined Bill and Amy who were doing a track workout with timed miles, then going biking (my bike's non-functional and any way just *so* far off the mark of what counts! -- not sure if I can make it usable, but I'll give it a shot).

Target was 4 x 800 on the Yasso model of following marathon pace, where an Mpace of 3hrs 20 mins becomes and 800 of 3:20 (so doing a 400 in 1:40, which sounded easy enough). I got home just before 6 and jogged out quickly, a bit late but needing a warmup so I wasn't going to take the car. Made the pace about 7:30s going over there (2.46 miles) and then Bill suggested a track mile (4 laps) to warm up a bit more. Good idea. Then they set off for a mile, and I stayed with them for the first 800, which took about 3:30; paused a bit, and did the next one, a 3:20, then they stopped for a while and I ran the next 800 solo, a 3:15, then one more as they were cooling down, another 3:15. After that did one lap (400) at a bit more of a pace to see how it felt -- 1:30, I think, and it was okay, but my ankle/achilles was getting sore.

Next time, I must have a stopwatch; the digivice is not up made for repeated short runs, especially when the GPS is not needed. Then I jogged home, more slowly: measured 2.65 miles at 8:20 pace.

TOTALS [these will be a bit approximate, but workable for now]

Distance: 8.61 miles (5.11 in and out + 3.5 track)
Time: 1:08:21 (40:21 + approx. 28 track)
Pace/Speed: 7:56s/ 7.56 mph

Comments: track work is amazingly *deceptive* somehow. This felt slow on the track, and at no time was I pushing it, let alone sprinting, but in the evening I was EXHAUSTED and the next morning, aching battered. Part of this is the leftover from my bike mishap on Monday, I'm pretty sure, but still -- slower pace next time, strictly 3:20s. It was muggy, which added to the drain factor, and I was wearing my old road shoes -- time for a new set, as I've noted before (they felt a bit hard).