Showing posts with label intervals. Show all posts
Showing posts with label intervals. Show all posts

Sunday, October 20, 2013

Do I Need a Goal?

I have been following a training guide for the past few months to run a race I ended up not running in Montana. It was a 12.45 mile trail event. After my Danville Half debacle, flop, failure, (2:36:49) I was feeling dismayed. It's not the time that bugs me so much, it's that fact that I couldn't actually keep running the entire time and ended up walking. I decided I just needed to enjoy my vacation, run as much as I could, and avoid another disastrous race. My confidence was shot when I got off the plane in Montana. I am so thankful the Farmville High Bridge Half (2:13:03) went so well, it seems like a dream and gives me hope I may be able to do it again one day. I fully intended during vacation to try to run that distance again and as I sit here I am a little disturbed with myself  I didn't make that happen.

I really learned to like intervals following my three runs a week marathon training plan. The pretty Fall day and sunshine worked a little magic on my motivation and I ran intervals today on the treadmill...5 minute @ 9:22 pace x 5 with a recovery minute in between. I ended up bumping the last one up to an 8:57 pace. It really does help to pass time on the treadmill and it feels like a very different workout than pavement.

Training for a race did make me challenge myself and try new things but for now I am going to try to focus on strength training and maintaining the base I have. I read a quote that helped me:
"I live without goals, for the most part. It’s absolutely liberating, and contrary to what you might have been taught, it absolutely doesn't mean you stop achieving things."
Post written by Leo Babauta.

Saturday, September 28, 2013

Interval Saturday

It's Saturday and I am feeling rough again, a repeat of last weekend that I didn't want. I have never felt a 100% since last week. I tried to rest a lot this week but I seem to be losing the battle. I feel okay for a day or so and then back to being achy with a sore throat.

The scene when I came home

The scene when I left for the gym

I am trying to push through and get my four workouts a week in even if they aren't stellar. I did make it to the gym today and it wiped me out. I did intervals on the treadmill 5 min. @ 9:31 pace x 5 with an 11:06 recovery pace for one minute.  The first lap was tough, my body felt fatigued but that feeling quickly faded and it ended up flying by and I felt fine. I am always amazed that I can never predict how I am going to feel when running.

I did some core exercises and headed home for a shower. My shower was the best part of the day so far. I sure hope I wake up feeling better tomorrow! Found some left over antibiotics (two) so I hope it's enough to knock whatever this is out of me.

I went ahead and signed up for another half marathon next weekend. I seriously break out in a sweat just thinking about it. I still get nervous and run to the little girls room three times before I leave for a run so you can't imagine what a half does to me lol. I know I have issues...I am going to try get one more short run in and then rest through the week. My only expectation is to finish in under 2 and 1/2 hours...and enjoy it.

Friday, September 20, 2013


I flipped my workouts around this week. I already got a long run in so I needed to do my intervals tonight. My training guide called for 7 min. x 3 and a 2 min. recovery run. Seven minutes sounded like a long sprint to me so I decided to run a 9:40 pace. On my second one I bumped the pace to 9:30 for a minute and ran the last one at half 9:40, half 9:30. I ran one more minute at a 9:05 pace and then easy pace until I hit 30 minutes.

Short work outs like that really make me feel energized. I love the intensity and I love that it's over quick. I stretched and did some core work and didn't feel a bit of soreness in my knees. The perfect way to wrap up a week for me. Thank goodness for the weekend and a few days of peace.

Wednesday, September 11, 2013

Kickin' Intervals

6 minute @ 9:40 pace x 4 doesn't sound too intense but it sure feels it! It was humid last night so I was banished to the treadmill yet again. This was my first run after my half marathon. I felt pretty good and yes it's still hard to knock out 35 minutes on the treadmill no matter how far I run outside. The last set of intervals I did were four minutes with a 2 minute recovery and those felt tough. I have been doing intervals at a 9:10 to 9:40 pace so I did back it down since I knew I had to make 6 min. Next week my intervals are 7 minutes. I may get brave and try to bump the pace up. Timing my threshold pace and recovery does make the time pass quickly on the dreadmill and I do feel like it works my muscles in a good way.

I am back to trying to follow my training guide. I have been training for a 12 mile trail run in Oct.  I blew my plan by running a race a month early but I feel like following this plan helped me accomplish my goal.

I think I am going to keep intervals as part of my workout plan each week even if I am not training for an event. Now if the heat would just go away I could enjoy my long runs again! Summer was supposed to be over but today it sure feels like a 90 degree summer day I have been wishing away.

Tuesday, August 6, 2013

Intervals Are Fun

My training guide called for intervals this week. 3 minutes x four and a ninety second recovery run. After my first interval I decided it was easier to time to the minute so my recovery run became two minutes. Three minutes - 6.6 (9:29 pace), 6.7 (9:20 pace), 6.8, 6.8 (9:12 pace), and I did one extra for good measure @ 9:20 pace. Three minutes at that quick of a pace felt pretty long and got my heart pumping. I ran a 10:54 pace for my recovery run. I really loved this workout! I am much more appreciative of the treadmill these days. I still don't love it enough to try to do a longer run, but timing myself is actually making the 30 minutes fly by. Love that!

Sunday, July 28, 2013


I am starting to embrace running intervals. I tried to do these outside and trying to clock watch (actually watch watch) is tooo much while trying to not miss a dip in the sidewalk, etc. I decided intervals needed to be a treadmill activity.  My training guide called for 2 min. x 7 with a 1 min. recovery run in between. I totally stuck to the plan today at gym and it was rather enjoyable. It's easy to bump up pace and stay right on to the minute. First threshold I tried 6.4 (9:46 pace) which was a bit to slow, so I used 6.6 (9:29 pace) for the rest and a 5.8 (10:47 pace) recovery. I ran out to 30 minutes at 6.7 (9:20 pace) so I think I will start with that pace the next time I tackle intervals. It's a challenge trying to figure out what threshold is. I can go faster, but I wanted to do the same pace and be able to sustain it.

Next round of intervals is 3 min. x 5 with a 90 second recovery run. I will try to tackle the 9:20 pace and see how it goes!

My goal is really not to run faster, just be a stronger runner. 

I would love to hear about your interval experiences as well.