Friday, September 4, 2009

Flashback Friday: All Good Runs Must End

I guess I can't kick your face in with my awesomeness every run. It seems my strong weekend caught up to me at the track, when I felt like I was running through a cement mixer for 12 repeats of 400 meters. This time there was nothing secret about my attempt to run these intervals at sub-1:40. You'll see fewer FAILs at

Here's the statistical rundown:
  • Intervals: 12 x 400 meters
  • Goal pace: Sub-1:40 per interval (6:42 per mile)
  • Lap 1: 1:37.47 (6:30 per mile)
  • Lap 2: 1:39.27 (6:38 per mile)
  • Lap 3: 1:39.1 (6:38 per mile)
  • Lap 4: 1:42.56 (6:50 per mile) FAIL
  • Lap 5: 1:43.76 (6:54 per mile) FAIL
  • Lap 6: 1:43.03 (6:54 per mile) FAIL
  • Lap 7: 1:44.4 (6:58 per mile) FAIL
  • Lap 8: 1:42.81 (6:50 per mile) FAIL
  • Lap 9: 1:39.5 (6:38 per mile)
  • Lap 10: 1:42.88 (6:50 per mile) FAIL
  • Lap 11: 1:46.65 (7:06 per mile) FAIL
  • Lap 12: 1:42.5 (6:50 per mile) FAIL
  • Average pace: 1:41.99 (6:46 per mile) FAIL
  • Total distance: 7.7 miles
[Drunkard's note: Total distance includes one mile warm up, 400-meter recovery laps and one mile cool down.]

Today's lesson? Don't change your goal pace on your last day of 400-meter intervals. Had I kept my goal at 1:45, I'd have had only one failure. Next week is my last high repetition track session, as I aim to complete the Yasso 800 regiment. After that I'll do just enough track work to keep my legs fresh before the marathon.

Back Talk
Wherein my readers are apparently too drunk to know what day or month it is.

Al is envious that my state has fewer blue laws than hers: "I'm jealous you could buy beer on Sunday."

Answer: "Last night" for a Tuesday post is actually a Monday, but I can buy beer on Sunday too.

Spike can't hold his Rolling Rock, as he displays some fuzzy math and his anxiety for the fall marathon season to begin: "3 x 3 = 9, you ran 33 extra miles in the 9th month. All this means that you should run your marathon in a Rolling Rock shirt."

Answer: But (33/Pi) x August = the eighth month. Mmm ... Pi.

Happy Hour is nearly upon us, teammates. Have a finely brewed weekend and good luck to all you racers. Run well and drink well. Cheers!


Nitmos said...

Those intervals are lit up like a freakin' Christmas tree with all those big red fails! Awesome. And thanks for making my weekend.

Vanilla said...

Look at all those fails. You give the people what they want.

BrianFlash said...

It is hard to concentrate for 12 intervals period. Those 800s will serve you better as a marathoner.

Carolina John said...

have a great labor day weekend viper. try to stay sober for part of it, will ya? at least a few of the daytime hours?

The Sean said...

Bottom line is that your leg speed is there EVEN when fatigued.

Make sure you get your rest too!

Funnyrunner said...

Dude. It's a guideline... you're still getting just as much benefit from the speedwork. but ya knew that...

Spike said...

nice call, I'm obviously math stupid. and if it makes you feel any better, I have equal amounts of red after my last track workout.

B.o.B. said...

Whoa there is some motivation for you. Big red fails will do it every time. Maybe I need to use those?

Thanks for the support of me crashing into cars tomorrow morning. You bloggy friends are always there for me.

TinaGirl said...

Gosh you are tougher than the teachers. At least they have changed to "blue" or "purple" markers when you mess up on something. FAILure is part of the journey to success.

Sun Runner said...

You don't fail as hard as the U of M football team lately...

Also, what do you expect of Spike's math skills; he went to Michigan State, after all. ;)


X-Country2 said...

THose FAILs always make me feel better about myself. Welcome back FAIL!

Jess said...

You only failed half the time, and that's practically like acing it, in my opinion.