Wednesday, September 2, 2009

Back to the Real Fun

Mini taper is over. I ran for the first time in five days yesterday. Hit the track for a "quality" workout. The heat seems to be abating here near the coast, but the humidity was pretty oppressive. It was only 80 degrees out when I started at 6:30 PM, it felt more like Orlando instead of Newport Beach.

The plan was 5X800 intervals, with 400 a yard rest. I tempered my pace a bit because of the heat and humidity:

Interval 1: 4:20 (8:45 pace)
Interval 2: 4:19 (8:42 pace)
Interval 3: 4:25 (8:53 pace)
Interval 4: 4:23 (8:46 pace)
Interval 5: 4:21 (8:46 pace)

Add to it 3.25 mile warm up and a 1 mile warm down, and I ended up putting in 8 miles. 8 sweaty, soggy miles. In fact, I went to look for quarters on the ground after my last interval (you know, put your hands on your knees and double over) and my hands actually slipped off my knees. That how wet my legs were.

So, these intervals were a little slower than my last set of 800s, but I felt pretty good. It was tiring for sure, but I think a lot of that was the heat and humidity doing their thing.

Today's run is up in the air. I have 11 miles on the plan, but I need to get packed for my trip this weekend and I haven't had a chance to do so. My concern is finding all my backpacking gear, as it's been several years since I last used it. And that really means that I need to pack with enough time to make sure I can hit up REI for any last minute stuff I can't find. It's the little things (e.g., waterproof matches, clothing layers, etc.) that can be a problem if they are forgotten. There is a low pressure system blowing through this weekend, which means temperatures potentially in the 30s. If I don't have "it" with me, I'll have to do without. Warm clothing layers is not one of those things that I want to do without. Jeez - I still need to think about a menu for three days. We'll have to see how work progresses today. But now that I think of it, the run is probably in jeopardy.

The mountains is calling!


  1. I was just reading this book that talks about Yasso 800s. Bart Yasso says that what you get your 800s to is about where you end up running a marathon. (I'm sure you've heard of this!) By that, you're on pace for a 4:20 marathon. That's pretty cool!

  2. great job on the hot sweaty 800s. uff da, the heat can be a bit brutal.

  3. I love the Yasso 800s. I must be a total freak b/c I really enjoy speed work. Glad to see you got yours in. I see that 4:45 in your future buddy!

    Take that mountain down!

  4. Hi Glenn - curious what the air quality is like where you live with all the fires going on?

    Have a great hike/climb.

  5. Do you do your speed work alone or with some others? I find intervals quite hard to do by myself. Great job getting out there. Those 11 miles will be waiting for you when you get back.

  6. Every morning this week its been in the 40s and then its been beautiful all afternoon with no humidity! Guess you are just living in the wrong area!

  7. You're fast, so you must not really be a "running fat guy". ;)

    Be safe this weekend. I can't believe the fire isn't affecting your plans. Have a great time.

  8. i always look for spare change when i'm running. i need to start tallying up "all" the money i've "made" while running. maybe i could buy *A* gatorade with it, lol. pennies don't get you too far. anyway, i know you weren't literally talking about looking for change but that's what it made me think of.

    glad you had a good workout run and are making the most of the week 'til your big trip!

  9. Great job on the 800's!! I love 400s and plan only has tempo runs and 1600s not quite as fun.