Cyclist: “Don’t you wanna walk on the other side? Safer.” (I was not walking.)
Me: “Yeah, but on the turns I can’t see what’s coming.”
Cyclist: “You right.”
Point of pride that I actually passed this group of cyclists, one of them was still cycling, even. The rest had stopped for a break. I had taken another day off from my usual weekend group runs, a little gun shy of overdoing it, the unpredictability of their outings. And frankly, felt like I needed a break from some of the personalities… I simply wanted to get a big hill in, some miles. Then given the stimulus of location, I fell into doing pretty much the run they would have done on that particular route.
Thirty second bursts (wary of calling them strides or sprints, neither seems quite right, but certainly something a bit faster than mile pace) followed by 30 second passive recovery. The group would run them four sets of 3. I lost count, so my sets were something like: 5, 4, 3. Not sure. Between sets a 90 second passive recovery.
The cyclists passed me again at a spot where the hill levels off. About two thirds up. It is a big hill, quite steep in places, winding asphalt. But once on the main part of the course, it’s strictly a service road, so no cars. Before I knew the route, I once came to within 100 meters or so of running the whole thing, but turned around, feeling that it might never end, or might go on for more miles than I was ready to face. My group calls it “Colossus.” The cyclist gave me a big grin when they passed.
I would have run this a bit faster with the group. The difference was today I had not really planned on running 30 30s, and when I did, was going to take it relatively easy. With the group, I ran it on May 4th. It sticks out in my mind because I felt distinctly not good afterwards, not what I wanted a week out from my half marathon.
Here are the two outings, apples to apples:
- 5/4/13 6:08 12 x 30s 1.14 miles 5:23 min/mile avg pace
- 6/9/13 6:26 12 x 30s 1.09 miles 5:53 min/mile avg pace
I have to give credit to my middle-distance comrades. I never would have run this workout before. I would have been sheepish about taking recoveries. I would have run the whole hill, around 9 minute pace, which is fine. Now the whole park is awash in the stimulus response of my experiences with the group. Here is the place to rest. Here is the place to run 15 second pushes. Here is the place to get some water, take a leak. It is good. Very good.