Comfortable meant something different for each of us

Saturday, August 6, 2011

My son and I met up with Ryan Comstock at Westtown School's track to do 4x1 mile (4x1600) at a comfortable 5K pace with a 400 meter jog in-between. Given our varied fitness level, comfortable meant something different for each of us. After warming up ans stretching, we decided I would lead the first one. I went out in 40 seconds for the first 200 and then slowed way down to pace, ending in 5:56 (40/1:25/2:55/4:25/5:56). Comstock led the second one (45/1:31/3:05/4:31/5:57). My son led the first 700 of the third one (45/1:30/3:00/4:29/5:57). Comstock's Achilles was bothering him and my son was completing wiped out, so I told them to take a break while I finished the last mile solo. I said I wanted to run 41s and 42s per 200. So I did. 40/1:21/2:44/4:10/5:35. They joined me with 800 to go. Overall, the workout was refreshing. The first three were slower than my 5K pace.. I need to be able to do all 4 in 5:35!

Incidentally, two years ago yesterday (August 8, 2009) I did the same workout. See my entry: "I took my son to the track, figuring I'd do 4x1600, and he'd do the first 1000 or 1200 with me. He chose 1000s. I ran the first in 6:00, the second in 5:59, the third in 5:54, and the fourth in 5:35. I took no more than 7:00 in-between each. I had planned for 6, but the walk around the track took longer than expected. A lot of rest, I know, but I deperately needed a successful workout. All repeats were run in very even splits: 3:00/3:00; 2:59/3:00; 2:57/2:57; 2:45/2:50. DJ ran a couple of seconds ahead of me, hitting the 800 in 2:58, then 2:57, and then 2:54. He stopped 250 meters into the fourth one due to Achilles pain. Sound familiar? Now it's rubbing off on my son."

Note that I took less rest yesterday than I did two years ago. Note that the times, however, are comparable. I'd like to think I am in better shape now.

Funny. Comstock's Achilles was hurting yesterday.