I had some difficulties today using the track. First off, when I got there originally, there was a softball team, a woman's group, and the track team using the track - so I just went home. A few hours later the track was empty except for the track team - and they were finishing up.
I did my warm up, did my stretching and then tried to figure out whether or not I should try my 2 x 200m (albeit at a slower pace) I tried a stride or two, but I wasn't comfortable so I pulled the plug on the 200s.
The plan for the 3-mile tempo run was to make it a progressive run and see how it went. JT figured I'd start just under 6-minute pace and ramp it down to 5:40 towards the end which seemed reasonable to me.
I ran the first lap at whatever felt comfortable and it came in at 1:28. There it was, 5:52 pace would be where I started. I hit every lap at 1:28 w/o thinking about it and came in on pace at 5:52. The HR was only about 165 and it felt pretty easy. Sticking to the plan I upped the pace for mile #2 again to whatever felt natural - first lap: 1:26. So there was my 2nd mile pace, 5:44.
Here's where I ran into a little problem. The track team was done running, but a few of the guys were practicing the High Jump. Now they had been practicing this HJ the whole time I was running, but as I came through lap #2 of the 2nd mile - much to my surprise I saw the chain link "cover" (on wheels) for the pit sitting on the track taking up lanes 1-4 in the middle of the far turn. Wonderful. What this meant was I'd need to swing out to lane-5 and back to lane-1 on every subsequent lap during a turn. I held my pace steady, and I was able to determine that this large obstacle was causing a 2-second/lap "penalty" for me. Mile #2 came in on pace at 5:50 (really 5:44, as I had an extra 2-seconds/lap on the last 3-laps).
On to mile #3, time to pick up the pace further. One problem. The hamstring said NO! It wasn't a loud NO!! Just a, "if you plan on dropping the pace into the 5:30s, I'm gonna make you pay for it later" kind of no. It felt tight, so I backed off and tried again another 80 yards later - same problem. Wasn't going to go for it. So I finished up my lap and called it a day - I figured no sense in pushing it further. I need this thing to heal up to race 800m, not injure it further so I can finish a meaningless tempo run.
The HR data was pretty encouraging. First mile averaged 155 w/ a peak of only 166. (BTW - I previously estimated my max HR at about 185, but through some of the difficult rep/interval sessions - I've discovered my HR can get to at least 191) So 166/191 is just 87%. Second mile averaged 169 w/a peak of 172 (peak - 90%, and average HR just 88.5%, so definitely a threshold pace)
I'm not sure where this leaves me for the weekend workout. Certainly no fast stuff, and no 200s as part of the warmup. I have another appt w/ the CMT tomorrow - hopefully she can loosen it up further. It feels OK now, and I'm sure I didn't make it worse. Just need to take it one step at a time.
Wed, 1/28: 2.25 mile tempo effort @ 5:47 pace. Hamstring a little tight at paces under 5:40.