I took an unusual break from my running group last week — no workouts in the park. And I wasn’t out of town. I’ll admit that not growing up with athletics, nor serving in the military, the trash talking had gotten to me. Today reminded my why I love the group so much. It was a full cast of characters. We had our man from Ghana. Our man from West Hollywood. Our peeps from East L.A. The septuagenarians. Three little kids under 4. All told, 14 people, I think. And the Los Angeles “June gloom” is just perfect for training. Griffith Park was just there to be exploited.
Our group, four runners and a fifth to call the times, headed up what they call “Nature Trail” for some steep climbing — a typical heart pounding warm up. Then we ran our sets of 45 second sprints. I know sprints is not the right word, because they were not flat out running. But nor were they strides. Intervals? Repeats? I don’t know the right term. We did 4 sets of 3 x 45 sec repeats, with 45 second passive recoveries, and 90 seconds between sets.
- 46 sec @ 5:22 min/mile (that’s 3:19 min/km)
- 38 sec @ 5:26 min/mile
- 45 sec @ 5:19 min/mile
- 47 sec @ 5:08 min/mile
- 52 sec @ 5:12 min/mile
- 49 sec @ 5:21 min/mile
- 45 sec @ 5:10 min/mile
- 46 sec @ 5:14 min/mile
- 47 sec @ 5:14 min/mile
- 45 sec @ 5:06 min/mile
- 47 sec @ 5:55 min/mile (reached our mark, stopped)
That’s where we take our water break at, appropriately, the big water tank known simply as 113. Then there’s a winding downhill where we caught up with coach. He had us do a couple of steep uphill sprints at the place we call “Piney Slope.” At that point it was obvious I was having an “on” day, coach noting: “I was wrong Erika, he has some lead in his pencil!” After that we did some downhill sprints. Coach had some proprioceptive cues, had me imagine I was getting ready to ski downhill, actually used the word “manubrium” (I had to look it up — the upper part of the sternum) which cracked me up. I got some good speed there, too. Then we finished up with some shorter sprints. One of them felt really good.
- 19 seconds at 4:07 min/mile pace (that’s 2:33 min/km)
- 22 seconds at 4:52 min/mile pace
After some walking and full recovery there were a couple of 15 second sprints toward the end of the downhill. Coach was giving me grief about fiddling with my watch, so I didn’t get the last couple. (Truth is, coach is 70, and though very smart, just doesn’t get the Garmin at all. And the Kinvaras, it’s hard for him to even look at them.) I did well on the first one, and just crapped out on the last one, but it was a terrific workout overall. Really good stuff.
So glad I was able to do this, and move away from that crazy molasses-like 10:00 min/mile 10 miler the other day (which did have the benefit of hills). Variety! Consistency!