Monday, May 02, 2011

Intervals

Be careful what you wish for…

Seems like all I am doing these days is intervals. Intervals.  Intervals.  more intervals.  If you want to race fast, you have to train fast.  If you want to be competitive on 5-8 hours a week, then you need to do intervals, and lots of them.

Never mind that you have not a base in any other discipline but running.  That’s why we take those dayum tests.  We do our intervals with the fitness with have, at the proper pace, for the proper amount of time.

Don’t be stupid…

After my test on Thursday, which wasn’t on the schedule, by the way, I was not looking forward to Saturday’s forty-five minute run.  It called for three, six minute steady state intervals with four minutes of recovery.

I waited a little late on Saturday to get started, but I needed the sleep.  Hobgood Park’s half mile track was my course of choice.  A girl’s softball tournament was being held at the site, and it provided some distraction from misery.  I warmed up for five minutes before starting my first interval.  My idea was to hold around an 8 minute pace, although anything under 8:33 would have been fine.  As is often the case, each interval got harder as the day got hotter.  I ran a  little over 5 miles in my allotted time for an over all pace of 8:56.  I wrapped up the training day with a 1500 yard swim in the pool.  Just basic endurance stuff, but it did serve to cool my body down.

Sunday, I woke up feeling the stiffness in my legs, and I wondered if the prescribed workout was the “right thing to do”.  I’m all about listening to my body.  Following standard procedure, I decided to give it a go and see how I felt.  There’s always time to make adjustments.

I’m not a big fan of interval training on the road.  This workout called for 3x10 minutes of under/overs.  The idea was to hit one heart rate zone for 3 minutes, then a higher heart rate zone for 2 minutes, then repeat.  That brings us to the necessary ten minutes, after which I would rest for five minutes.  I gave myself 25 minutes to get warmed up before starting the first interval.  I was flying.

You know you are doing something right when you hit known points along the Silver Comet Trail five minutes early.  I hit the turn around at the midway point of my second interval and started back.  The wind was in my face, but it didn’t matter. The workout was prescribed by heart rate, and that’s what I stuck too.  Still, I managed to negative split the ride back by 1.5 minutes.

When I leave to go workout in the morning, invariably I always wonder what I forgot.  On this day, it was my socks for my run off :-)  Good thing the K-swiss Blade Run Lights were designed to be ran in bare feet.  I quickly changed and hit the restroom on the way out, which led to the discovery that I had put my tri shorts on backwards.  HA!  After quickly rectifying the situation, I hit the trail for my tempo run off. I knew this was going to hurt.

Fortunately for me, the first mile of the Silver Comet Trail is slightly down hill.  I was able to hit my pace at a more relaxed effort.  Still, I had to come back up that path to complete my workout.  At the turn around, I settled in about thirty yards behind another runner, who was running at about my pace.  I gained on her a little bit when she had to wait to go around some walkers.  About one hundred yards from the trailhead, I passed her and led the way into the finish.  In fifteen minutes, I ran 1.85 miles for an 8:07 pace.

I was very pleased to have nailed my workouts for the day, and I rode home feeling so very blessed to have the health and fitness to do the things I love to do.

Wes

12 comments:

Carolina John said...

That is a lot of intervals, no doubt. I don't like to do intervals more than once per week per sport. Give yourself enough recovery time; it will pay you back later.

still, silver comet.... I've heard that's a fantastic place to ride. Can't wait to check it out.

Molly said...

Sounds like all that hard (and SMART) work is paying off!!!!

Gotta Run..Gotta Ride said...

YOU SAID:blessed to have the health and fitness to do the things I love to do

This is my main driving force! No makes any of us train and race. It is a true gift.

Well done WES!

Julie said...

Hi Wes,
Holy cow!!! Intervals, intervals and more intervals! No wonder you are just a wee bit sore:)

Thanks for the comment....you always make me smile! We have got to meet in person some day! It is still flippin cold in Minnesota...today it is 34 degrees. There is no thaw yet!! Damn, send some of that southern warmth my way! Hugs to you Wes:)

it's all about pace said...

like the quote goes... "to get fater go faster" nice work

Kim said...

way to go speedy!

Jess said...

Eh, intervals be damned! I just always *hope* to be faster. So far, that method hasn't really panned out...

LBTEPA said...

ha, I knew you were following a hot chick :P way to get your pace on track!

Stuart said...

Phew that's a lot but the nice thing is that they are like instant gratification right...well instant when your heart has stopped trying to escape your chest!

Jess said...

Man that is a lot of intervals! They're just going to make you speedier and speedier!

Michelle said...

Those are some serious intervals! Nice job gettin' it done!

Karen said...

Barf intervals.... Barf barf barf... You are so the man!!