Showing posts with label treadmill. Show all posts
Showing posts with label treadmill. Show all posts

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.