Wednesday, February 13, 2008

2/12 Intervals

This was my first workout of the program; the calendar started yesterday, but Mondays are rest days. I'm doing most of my workouts on the treadmill at the gym - haven't usually been big on the treadmill, but it's still pretty brisk outside and it's a really good way to track my speed. My workout times, because of family chedules, are EARLY morning. I leave for the gym at about 3 AM and usually get back around 4:30. Yes, I go to bed early.

Planned: 15 min warm up (9:00 mile)
8 x 3 min intervals (6:30 mile) with 90 second easy jogs (8:00 mile) in between,
15 min warm down

I was feeling pretty good when just starting out, but started feeling a little sluggish even during the warmup. Felt warmed up after ten minutes, and started the intervals. Did one 3:00 interval at about 6:36, and barely made it through the three minutes. Took 2 minutes recovery, to keep nice round numbers on the clock. Did the next 3 intervals at much closer to 7 minute miles, and then decided I'd had enough. Any more and I felt I would have fallen off the treadmill. Backed off to a 9 minute mile and ran 12 minutes of cool down, for a total of 40 minutes.

Actual: 10 minute warmup
4 x 3 minute intervals, 6:36 and 7:00 miles, with 2:00 easy jogs in between,
12 minute cool down
40 minutes, 4.75 miles.

Didn't feel great about cutting the intervals short, but I think it was smart. Pushing through them would have done more bad than good. Hopefully I'll speed up as I go...

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