Faster Intervals
My 5 weeks of slacking (relatively) in my running don’t seem to have hurt my speed. I ran my first aerobic interval workout yesterday with my running group in about two months, and it was my fastest interval workout yet. 8 x 800 meters, and with the warmup, inbetween jogging, and cooldown it was about 8 miles total.
I ran the intervals as follows:
1: 3:14
2: 3:06
3: 3:06
4: 3:08
5: 3:05
6: 3:06
7: 3:06
8: 3:04
After the first interval, which at about 6:30 pace was my slowest, I ran every interval from about 6:18 pace to about 6:10 pace, significantly faster than my 5K race pace. That’s the fastest pace I’ve sustained over an interval workout. I was also very consistent, and I was able to run the last interval the fastest, so I was pacing smartly throughout.
There’s a 5K/10K coming up in a week and a half, and a 4 miler a week after that, and I definitely want to do that one.
January 28, 2009 at 10:47 am
good luck on ur races…sometimes time off actually helps
January 28, 2009 at 10:50 am
hopechest is right. sometimes a little slacking can give your body the rest it needs.
January 28, 2009 at 10:54 am
Crush those races for their insolence!
January 28, 2009 at 1:26 pm
Just an awesome interval display. looks as if you are fit enough for a 3:08 marathon.
January 29, 2009 at 9:28 am
Fantastic job! I know intervals are a necessary part of training but I really used to hate them. I would much rather go out and run my 10 miles shooting for a 9 minute mile pace and call it a day. LOL!
January 29, 2009 at 11:33 am
Man, I can’t even do a 6 pace with a half-mile! Haha, okay, maybe I can… but for you to do it in a MILE is amazing!! Good luck with the race, though I know you’ll rock it like you always do!