The workout this evening did not go as planned. Worked late, back cramps, pulled hamstring.
First of all, I worked late and got out to the track late. I got right into a few warmup laps. I did 3 laps at a decent clip for me. I was doing this while everyone was stretching and doing the usual 4x100 striders to loosen up.
The planned workout tonight:
4x1km @ 5k goal pace with 200 recovery
3 minute rest
4x200 @ full speed with 1:15 rest
I started out fast. The first 1000 was 4:05 (6:34 pace). The second 1000 was 3:56 (6:19 pace). These are closer to my mile pace than to my 5k pace, but you gotta have goals. I knew this wasn't going to go well. I got 600 into my third rep and stopped due to cramps in both sides of my back. That made it too hard to breathe. I was wheezing like a 50 year smoking vet. I finished up my 1000 slowly, but I have no idea what my time was and after stopping, I guess it doesn't really matter. I did the forth 1000 paced at 10k speed through the first 800 and then took off for the last 200. I felt a little better, but could feel the cramping starting to come back after the pickup.
Insert three minute rest.
The 200's. I love running 200's. You get to haul ass and no matter how out of breath you are at the finish, you can get right back into it after a very short rest. I have no idea how fast I was running. I felt really smooth, yet at the same time my legs were very taught and spring like. I felt like a machine. It just came effortlessly. Took a quick 1 minute rest and off on the next one. I took off from the pack immediately and just kept going. I rounded the curve and shortly after hitting the straightaway, my right hamstring popped. I am pretty sure I was overstriding. I was definitely lifting my thighs higher than my normal running form, but it didn't feel awkward, so I didn't think anything of it until it was too late. I got one more stride in after the pop feeling and that didn't feel good at all. OK. It hurt. I hobbled on my left leg off the track to get out of the way of the other runners and went straight to the grass.
I am currently sitting in a chair typing (Rest) with Ice under my thigh at the point of the pull. I have done this before a couple times, but both times were my left. I have some bandages for Compression and will put pillows under my leg when I sleep to keep it Elevated. That's what you see all over the internet - RICE. Rest, Ice, Compression, Elevation.
If all goes well and on the same time frame of recovery as my other pulled hammies, I will be running, albeit slightly slower, in two weeks.