Yep, that just about sums things up.
A day at work sped by in a fit of fury and ire at general incompetence (not all of it my own) and too little time.
And lo! It was 5 o’clock, time to stop work (by which time things had degenerated so far that I was scaffolding, of all things, so not really producing anything of value to my normal role!), get changed into running kit and, for only the third time in Rye, go for a run.
It suggests something about my form that, having been in Rye since the 29th March, I’ve only run there a couple of times. Along the canal and, more memorably, through Cock Marling. Today didn’t even see me go off site.
But for good reason! I left the site hut with line marker paint and measuring wheel and, starting at the top of site, marked 50 metre intervals down the road until, 250m later, I was on a flatter portion of road and at my starting marker. The longest portion of hill runs at a steady 1 in 12 gradient, the most the highways department will let us get away with nowadays and all 250m is slightly uphill. As set out, the section from 100m to 250m was all on the hardest pitch just to add to my pending misery.
The plan was to run 50m up as hard as I thought I could and still be running at the end of the session, so a little unknown on the “how hard can I push” front. I jogged back down, only to turn around and push for 100m as hard as possible, jogging back to the start. Repeat to fade through 150, 200 and 250m before working my way back down the hill in 50m increments to form a pyramid of effort which turned out to take 12 minutes, 10 seconds and make me wonder if my heart was going to make a guest appearance outside my chest.
Su bloody perb as a change from running. 1.62 miles total and loads of stuff learned.
Like that I consistently used 4 fewer paces from 50 to 100m than from 0 to 50m. That (in having pressed a new lap at every turnaround point), from the 250m peak run every subsequent interval was 3 seconds slower than the first run – for every distance! 3 seconds slower, whether it was 200 or 50m run. That can purely be psychological, not physical tiredness or the times would be graded to the distance, no? But mainly, it gives me a gauge for future runs to see how my fitness improves. Or my sprinting ability, I guess (but I reckon the 250m uphill seperates it from sprinting somewhat and into something more meaningful for a middle distance jogger).
My average time seems unnecessary, considering half the distance was in recovery and the rest uphill, but I guess as fitness peaks, so the recovery speed will rise along with the climbing speed. This time, the average pace was 7.32 per mile. I’ll see if improvements in splits are reflected in slower average pace or if it all changes accordingly.
Aside from all this, though, it was fun.
12 minutes isn’t a lot. I don’t know if it’s enough, in fact, but during my recovery phase of short distances, it seems somehow right. I guess I could warm up with a jog first, or warm down instead of sitting in the car immediately to come home. These details I can tweak.
These things don’t bother me, though. Becoming a fitter, faster individual does. Having fun does. Doing different things does.
Success on all these counts.