Tuesday, November 11, 2008

Awesome intervals

Well, I already fudged on the training program I'm doing - day two called for a 30 minute easy run, and I just couldn't do it Monday morning. I think I'm glad I got the sleep, though. This morning, I got back into the groove and did the first of the hard speed sessions, a 4 x 2k interval session. I like to do speedwork like that on the treadmill - It forces me to keep the right pace, and it's easy to track. Had to do some conversion to figure out what to do, though:

Called for a 4 x 2K intervals, at 4:25/K pace, with 2 minute rests in between. I figured if I did 4 x 9 minute intervals (4:25 times 2) at whatever pace that was, I'd be good. The pace calculator told me that a 4:25/K pace was 7:06/mile, so that's what I did.

Five-minute warm-up, then started the first interval. The first couple minutes didn't feel great, but then I seemed to get into it. Unfortunately, I had hit Stop on my watch instead of Lap, and didn't realize it until almost all the way through that first 9-minute lap, so my Garmin only thinks I did three intervals, but whatever. Took a 2-minute walking rest, then into the second interval, and felt great. Felt so good through the rest of the workout, in fact, that I did the last interval at just under 7 minute/mile pace. Just felt like a rock star.

3 comments:

SnowLeopard said...

Ah, inspiring! Your great run makes me want to run. Think I'll go do that now! :)

nwgdc said...

Hey!
Just linked to an old post of mine (Lyme Disease) on my newest post and had to get caught up! Great run! I'm looking for one of those this weekend!

Gretchen said...

Funny, I had a similar experience with intervals on Tuesday! Challenging, but felt awesome after. Nice job!