Today I Ran… and got worked (Track Workout)

Course: East River Park 6th Street Track
Distance: 4.5 miles (speed work)
Pain: Yes.
Mantra during the run: jel-ly-legs

Today, I was taken down a couple notches when I participated in my first track workout since high school. This ass-kicking, ego-bruising reality check was courtesy of the Central Park Track Club and a coach named Tony Ruiz. The weather being as nice as it was, the track was pretty crowded, but that didn’t stop us from tearing around the track while completing the following workout: (400m = 1 full lap around the track)
- 300m, 100m recovery jog
- 300m, 100m recovery jog
- 300m, 100m recovery jog
- 800m, 400m recovery jog
- 600m, 200m recovery jog
- 400m, 200m recovery jog
- 400m, 200m recovery jog
- 600m, 200m recovery jog
- 800m, 200m recovery jog
- 300m, 100m recovery jog
- 300m, 100m recovery jog
- 300m, 100m recovery jog

Now, you might be thinking to yourself “Big deal, 800m is only two laps around the track, I can do that.” Try doing each of those runs at about 70-80% of your full sprint speed, all the while dodging soccer balls, kids messing around, and walkers and joggers who’ve never learned that common track courtesy is to stay in the outer lanes if you’re not the fastest one on the track. And those recovery jogs… they don’t really help you recover all the way.

I was in Group D, which is the um… “least fast” of four groups. One of the guys training in the fast group had recently just won a 5k race with a time of under 17 minutes. That’s 3.1 miles. That’s sub-six minute miles (well under six minutes, actually). That’s faster over the course of over three miles than I was running today, and the longest leg I ran today without stopping was only 1/2 a mile. And those half mile runs nearly killed me.

So it goes without saying I have a lot of improving to do if I want to get out of the least fast group. I’ll have to take it slow, though. For now, I’ll be happy if I can walk normally tomorrow.

Cats and Dogs

I wish I knew who to credit this to; it’s one of the more entertaining things I’ve seen in a while. I think you really have to be a pet owner (and especially a cat owner) to appreciate it. -thanks, Jee!-

DOG DIARY

8:00 am – Dog food! My favorite thing!

9:30 am – A car ride! My favorite thing!

9:40 am – A walk in the park! My favorite thing!

10:30 am – Got rubbed and petted! My favorite thing!

12:00 pm – Lunch! My favorite thing!

1:00 pm – Played in the yard! My favorite thing!

3:00 pm – Wagged my tail! My favorite thing!

5:00 pm – Milk bones! My favorite thing!

7:00 pm – Got to play ball! My favorite thing!

8:00 pm – Wow! Watched TV with the people! My favorite thing!

11:00 pm – Sleeping on the bed! My favorite thing!

CAT DIARY
Day 983 of my captivity.

My captors continue to taunt me with bizarre little dangling objects. They dine lavishly on fresh meat, while the other inmates and I are fed hash or some sort of dry nuggets. Although I make my contempt for the rations perfectly clear, I nevertheless must eat something in order to keep up my strength. The only thing that keeps me going is my dream of escape. In an attempt to disgust them, I once again vomit on the carpet. Today I decapitated a mouse and dropped its headless body at their feet. I had hoped this would strike fear into their hearts, since it clearly demonstrates what I am capable of. However, they merely made condescending comments about what a “good little hunter” I am. Bastards! There was some sort of assembly of their accomplices tonight. I was placed in solitary confinement for the duration of the event. However, I could hear the noises and smell the food. I overheard that my confinement was due to the power of “allergies.” I must learn what this means, and how to use it to my advantage. Today I was almost successful in an attempt to assassinate one of my tormentors by weaving around his feet as he was walking. I must try this again tomorrow — but at the top of the stairs. I am convinced that the other prisoners here are flunkies and snitches. The dog receives special privileges. He is regularly released – and seems to be more than willing to return. He is obviously retarded. The bird has got to be an informant. I observe him communicate with the guards regularly. I am certain that he reports my every move. My captors have arranged protective custody for him in an elevated cell, so he is safe.
For now…

Today I Ran

Course: Treadmill HR Zone Intervals
Distance: 3.1

I can definitely sense some progress in my aerobic fitness. It’s probably time to ramp up the mileage and work some speed-work and tempo runs into my regimen. I’m going to check out a running club and see if I’m tough enough to hang with the badass runners.