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PRE "tempo"

February 2, 2015 (Afternoon)

Exercise Type: Run

Weather: 60s, sunny + warm --> allergies

Comments:
Nice day today...too nice. Decided it was time to work on the strength gear, so went for a tempo run...but a TRUE (real, actual, accurate, realistic) threshold run: between 160-170 HR, MAX. I figured I need to get to work on this, and - despite being only 3 weeks post-Bandera - progress the higher intensity.

Ran easy around Skinner, then into Alton Baker, but the HR was already spiking into the 140-150 on the warm-up! Grrr.

The idea was to do the classic 4-mile PRE trail, as I used to do in '09. Also, I was meeting Ed Willson, who was WALKING 61 MILES for his 61st birthday, and we agreed to walk there.

Shin was a little bothersome beforehand, but I massaged it out and decided to give it a go.

It was...good, but...SLOWWWW. Yeesh. The trail was in OK condition: pretty spongy but still firm. The ONLY form-foci were two-folk: lumbar extension and head-tilt left. That was it.

At first it was reasonable to keep it under 170, then it was really tough. Ran quite slow.

The split (HR) for the 4-mile (which may be more, but is just a classic marked loop):

26:23 (170)

Wow. That's SLOWWWW! 6:36 pace! Dear Lord!

But again, I need to remember:

1. the stuff in the air was significant
2. I have terrible threshold fitness
3. I used to ALWAYS run ALL my "tempos" wayy too hard! Always into the 180 or so (like ALL my "marathon pace" work in '13 was too hard)

So, I'd rather go too slow, but do it right, and hope it progresses quickly.

Post-run: met up with O.D. and walked a good two miles with him. Told him I think the reason his right knee is chronically (and almost "terminally") painful is his constant head left (he's missing his left eye since age 3). Could be a breakthrough!

Shin was REALLY sore afterward....THEN I realized that it could be NERVE TENSION!