Telephone Pole/Bennie Intervals – RunLog 7-23-17

Sometimes you just gotta go with the flow and while I have purposely not talked, well wrote a lot about my times or used charts/graphs/screenshots of them here for a while. I have mostly used descriptive terms to indicate how my run was that day. Today is a little different and no I am not bragging, thinking I am all that or anything else. I just want to remember today’s run and the graphs/charts tell the story more succinctly than I can.

This morning’s run was supposed to be an easy 4-5 miles and that changed pretty quickly when Coach Bennie decided that we needed to stretch out the legs a little. It also helped that the temps were in the lower 60’s, just a light breeze, overcast and fairly low humidity.

You know a semi-perfect day for a good run and still work up a good sweat.

Actually my overall time for the run was in what many call my “No Zone” that 8:30 to 8:59 pace zone that is not fast enough and not slow enough according to the “Experts”. However, my overall pace for this run is the not the whole story of the run. It doesn’t give an accurate picture of the telephone pole intervals and Bennie being willing to go for it too.

Interval workout www.strava.com-2017-07-24-15-25-40

As you can see Coach Bennie started off reasonably, then he saw his favorite neighbor and sped up to catch/greet her. After that there were 11 Bennie stops for him to do his business and I figured that after the first couple because they happened so soon in the run that I might just as well see if the legs had any juice left in them at all.

Down on the flat (lower gate to Blake) I won’t say that we ran faster, but it was a pretty good tempo run pace at or below an 8:00 pace (which was Saturday’s race pace). So I was happy running a little quicker than usual between Bennie stops and figured we would peter out after a couple of miles – that is usually what happens lately.

Then I got this bright idea to really pick up the pace toward the 1.0 mile mark to see how it felt.

Not too bad.

So I thought, why not do telephone pole intervals and get some short, but faster speed work done. Harold you are a crazy old bastid, you just can’t go winging workouts like that, can you?

Yes, I can and did.

Every so often I would throw in a telephone pole or two interval, when I figured the old body had recovered sufficiently from the previous one – to do another one. I wasn’t sure how many I would be doing or where they would take place, but I wanted to get the legs stretched out a bit and Bennie wasn’t complaining a bit at the time.

Although on a few of his Bennie pit stops there wasn’t a whole lot of product being put on the ground when that leg was lifted and the back leg was a little shaky. I wasn’t too worried about it because he would look up at me with that doggie-grin and seemed to say “I’m ready for another one, get your arse moving you old fart!!!” and off we would go down the dirt road for another interval.

Actually, I was feeling pretty good about everything – the left ankle wasn’t hurting, but it did let me know that I wouldn’t be too smart if I did all-out sprints, so I just stayed in a nice controlled fast running pace and it stayed pretty happy.

Then coming down Blake to the flat, I remembered that I have a segment there that I used to run for time quite often back in 2012-2015 and figured it would give me a good idea of where I was compared to then. So we picked up the pace at the corner and was clicking right along. Up past the lower gate, I saw something cross the road and then it came back out and stopped to look at us – a deer (wondering who or what the hell was coming down the road.

At first Bennie didn’t see it and it jumped into the woods, but came back out and looked at us again. This time Bennie did see the deer and went into overdrive. I heard in my mind “get the deer, get the deer, move faster and we can have venison for supper”. No Bennie we are not catching the deer and at that point we got to the lower gate, my 3.0 mile buzzer went off, the deer jumped into woods (it figured out that whatever we were it wasn’t worth sticking around to see) and I needed to breath.

lg segment -www.strava.com-2017-07-24-15-59-33.png

Bennie’s tongue was hanging out of the side of his mouth, his legs were quivering, while he tried to nonchalantly water some weeds and I was standing there with my hands on my knees, desperately gulping in air like a beached whale.

I haven’t run that fast for that far in a while.

Unfortunately, I had forgotten where the segment ended and didn’t quite finish it. As it was I was only 8 seconds off my best time of 1:16 and 11 seconds off the all time record of 1:13 for the segment. The 1:24 included the 5 seconds to auto-stop time and then the jog to finish it off. So I ain’t complaining.

Mile 3-4 was a cool-down mile and yes, I walked up a part of Stevens Hill to get my heart rate back down to reasonable levels.

Overall, this was a surprise speed workout that I am going wow over. No I ain’t bragging about how fast I am, because I ain’t all that fast, but I wanted to have this post as a reminder for myself that I can do the work and still push the pace every once in a while. It is just for shorter lengths and on the downhills or flats.