6 x mile track

10/12 : HFC workout 6x mile, with 400m jog rest.  6:29, 6:25, 6:19, 6:19, 6:25, 6:20. 

Happy that I actually finished an HFC track workout, times be damned. ITBS in my right knee has cleared up, but some right heel pain, same as my left heel in 2021. Heel drops and massage seem to be keeping ahead of it, for now. 

Workout started at dusk and went to full dark. Don't think I've done laps in the dark before. It was quite transporting to do intervals without visual reference, or even able to see my watch except in the puddle of light by the start line, nothing but breathing and footsteps.

3x [2,4,6,8] ladders

 Stepping out the door at 6:45am, temps were pleasant in the low 60s, but the morning warmed up considerably by the end of the workout. 

3 x [200,400,600,800], with 200 meter jog recovery, and then a full recovery between sets. I think I've been out of shape so long that I no longer feel bummed about doing these "slow"--I'm just happy to be doing them at all, and maybe getting faster. 

set 1: 35s, 85s, 2:07, 3:00

set 2: 39s, 80s, 2:08, 3:01

set 3: 40s, 91s, 2:16, 3:08

Definitely swimming in lactic acid by the end, there.

5x800 track

 

5x800: 2:49, 2:55, 3:00, 3:00, 2:56, with 200 recovery. 

I spent the whole back half of 2021 recovering from that "niggling heel pain" in the last post. Then I got healthy enough to run one race in October, and then injured myself again in January, doing a long run on popcorn snow along the Comm Ave carriage path. That kicked off the 2nd round of PT since last post. ITBS pain in my knee has finally gone down, but I still feel like I need to closely monitor the situation. Anyway, as far as speed goes, I feel damn near zeroed-out. But I still want to get faster, and with my current times, it feels like there's ample space to do so.