Iffley Road Track-Oxford University


Thanks for joining me today for Episode 18 in my running, writing, and traveling blog. For those of you who want to listen, rather the read, here is the link to the Audio Podcast: 

Picking up on one of my comments from the last Episode, it is extremely difficult to see the fine line between health and injury. Last week I ran a 600 meter time trial to get an idea how close I was to running a steady pace at my desired 800 meter race pace goal. I felt I was getting close to being able to race a full 800 meters at my goal pace, based on the 200 meter interval times at which I had been running. Was I ever wrong!

I thought I was running the first 200 meters at race pace, but I was quite a bit slower than I expected. I picked up the pace, but even at the 400 meter mark, I was still behind my goal pace. I increased my tempo in the final 200, but still finished well off my goal.

I just looked back at my training log, and I see that I had done a difficult tempo run 3 days before, and only walked the following 2 days. Therefore I did have 2 days of rest between the runs, but I may have needed a third day of rest.

I also may have needed to do my 200 meter interval training at a pace faster than race pace and/or reduced the rest interval to less than the 2 minutes I was taking. This week I think I will just reduce the rest interval and maintain the 200 meter pace at race level. The last time I did intervals faster than race pace, while maintaining the 2 minute rest intervals, I sustained a glute injury that took a long time to heal. Reducing the rest interval should be less stressful on the tired muscles, with less risk of injury.

Stay tuned…

Back again. This week I did drop the rest interval to one minute between the first and second 200 meter repeats, but I reverted to the 2 minute rest interval between the second and third. This was because it took that long for my heart rate to drop below 120. I was straining at the end of the third repeat, and my heart rate took several minutes to drop below 120. I felt I was getting dangerously close to injury, so abandoned the 4th repeat and went straight into my 1 mile warm-down and stretching exercises.

I rested 3 days, and then on the 4th day, planned to do a series of tempo runs with my running group at noon, alternating speeds every 30 seconds. However, I woke with a bad headache which worsened as noon approached, so I decided to pass on the group workout. By 4 o’clock, the headache abated, so I warmed up slowly, stretched, and since the headache did not return, I ran 2 x 5 minute strong, steady tempo runs, with a 5 minute walk/jog between. I felt good, and I covered a bit more distance than previous 5 minute tempos in recent weeks.

I plan to rest 2 or 3 days now, and then try another time trial if I feel rested.

Before I sign off, I wanted to share with you one more affirmation. I believe it has improved my memory. It goes like this: 

“I have an excellent mind, perfectly balanced between the rational and the intuitive, and I have excellent recall.”

My recent experience is that I do recall facts, names, et cetera more easily. I encourage you embark on your own affirmations program and stick with it every day.

If you want some diversion from life’s drudgeries, other than running, please take a look at my Thriller, Slaves on Horseback, or one of my Mr. Wugidgem fantasies.  You will find links to both book and podcast versions at the top of my website, www.allanwchapman.com.

Thanks for being with me today! And please be with me next time when I plan to share the results (or not) of my next time trial.  Thanks again for listening and/or reading today.

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