After my abismal attempt at 7 miles of speedwork last Wednesday (- I only managed 2.5 miles before stopping the treadmill), I thought I would try a different approach.
Here was the plan before last nights run:
- Run outside, and not on the dreamill. It was meant to be pouring (cold and dark of course) but it’s got to be better than the dreadmill.
- Try shorter intervals (shorter than 1 mile) and warm up and cool down adequately.
Warm up 15 mins, then do 1 minute intervals:
1 minute fast, 1 minute jog recovery 15 times, then cool down 10-15 mins.
Here’s the route I planned:
The weather was pretty crappy all day, and I had a feeling I’d be trying to get out of this run. I knew I should have run straight from work, but I didn’t and ended up fighting with myself for about an hour before finally tossing a coin (heads – go for a run came up) so I went for my planned run. (I kind of had to go for a run then anyway, as the next option was to run on Friday morning where the slush would no doubt be ice by 630am!).
I got in from work around 17:15, chatted for a bit, read a bit of my newly delivered Runners World magazine, chomped down on a mars bar (to help me work, rest and play), attempted to get changed into my running gear.
So, with the help of the coin toss (and the mars bar) I managed to get my ass out the door by just before half six. I wore plenty of layers as I was pretty sure it would be cold. And it was. Cold, with slush on the ground, but at least the rain and snow had stopped.
As soon as I got out and started running I was glad the run had won the coin toss. 🙂 I must remember that next time I’m doubting if I want to go out for a run or not.
The intervals worked out really well. At some points I couldn’t push it as much as I wanted because of the slush underground, or things/traffic/people getting in my way, but I think I did ok. It was a hard workout, but a good way to mix things up a bit and get me working harder and running faster.
On the final set of intervals, (backed up by the slight downhill I knew I was going down… 😉 ) I decided I wouldn’t take the jog recovery and would try and get my fastest minute interval – and did. 😀
Here’s the summary anyway:
Here’s the detail:
And here’s the map and elevation:
Run: 7.45M Speedwork: 15 min warm up, 15 x 1:1, 13 min cool down. 58:03, Pace: 7:48, Calories: 536.
Ave HR: 155 (82%), Max HR: 172 (91%), Garmin Training Effect: 4.4