I went back to practice once again today with the goal to complete the whole thing.
The beauty of being the run coach is that you can decide how long a practice is!
Tonights practice started out with a Fartlek workout, roughly a 500m square block where the north south side you ran hard, while the east west sides you ran easy.
The workout prescribed 5 laps of the block (Now I thought this block was longer, as in more the 1km range so we were finished much earlier than anticipated).
I completed this feeling pretty good, absolutely no pain in my foot and legs were holding together which pleased me considering I hadn't done any real interval work in months.
Since we were finished the workout in 20 minutes including warmup and drills, I decided since today was out last run before Christmas break that we would mix things up and have some fun. I decided to throw in a relay race.
The relay was 1 lap around the 1km loop, tag your runner, and then as soon as your team has finished the 1km loop, do the same for the 500m loop. We were six runners tonight so I just casually split up the teams and hoped that they would be somewhat fair.
WOW tight match.
After the 1km loop my team was roughly 10 steps behind, a gap that was held steady until the final 500m where Andrew and I were running anchor for our respective teams. I tried my hardest to close the gap, using my old track and field days as inspiration, in the final 100m I put in the real oomph, and managed to bring it to within a few inches, but Andrew held me off.
Long story short, Managed the full practice and felt great doing it. No foot pain!
Granted this was probably the dumbest exercise I could have finished the practice with, but I was feeling good and willing to have some fun. And I think it went over pretty well, people enjoyed it.
Just to give a review, that 1km lap was run in about 3:05....
I'm going to go cough up a lung now, have a good night!