Interval Fun
Nice workout today - 8 miles w/5×600@5K race pace. Seeing as how I haven’t done a 5K in a few months, I used my goal marathon pace equivalent for the 5K (with some help from McMillan’s calculator) which is 7:15.
I split it up by doing 4 miles at the top of the workout, then the intervals, which magically averaged 7:15 (splits were 7:18, 7:15, 7:13, 7:13, 7:17), then the remainder for cooldown. I’m feeling very satisfied with it since the last time I did 600s was in April and they were slower, yet the temps were 17 degrees cooler.
Now to correct this week’s schedule in the previous post. Thanks to one of my gal friends on the Women’s BQ thread who took a cool poll yesterday of how many 20s people are doing for their marathons, I learned that my 5-6 was on the highest end (I think one other person is doing 6). The plan I’m following calls only for 3, but I know I’ll feel better to add more, so I’m going to make it five 20+ runs total - no need for 6.
Since this is a cutback week, I’ll stick with the plan as written and do 14 for my LR this Sunday (instead of the 20 I’d planned), but I’ll make it a hill workout on my favorite Mile Hill, so I’ll still get a little extra sumpin’ sumpin’ out of the deal. Next weekend it’s a scheduled 20 that I’ll stretch to 22.
Don’t you feel so much better now that I’ve clarified my schedule? I thought so. Later, my lovelies.
Tags: intervals, pfitz 18/55
August 13th, 2008 at 11:26 am
Probably a good call on not doing quite so many 20s (you need to give your body a rest!) But I definitely found it beneficial to up one of my 20s to a 22. And great job on the intervals!
August 13th, 2008 at 11:48 am
Yeah, my eyes were bigger than my stomach (or legs) when it came to scheduling those LRs
.
I’m thinking about you and your crazy cool race this weekend. If anyone wants to see the wild marathon Chef Betsy’s up to this weekend, check this out. They actually give the runners headlamps when they go through the tunnel. How cool is that?
August 13th, 2008 at 12:24 pm
I did 5 20s for my last marathon using first. I actually liked doing the 5, but my overall milage was much lower. I think this time I might stick to the 3, though I have a 24 hour relay in sept which will have me run 20 in 24 hours.
Good job on the intervals!
August 13th, 2008 at 12:30 pm
Good job yourself, Dogpound! Nothing like a good workout to kick out the bad. Wow, that relay sounds cool - can’t wait to hear about it!
August 13th, 2008 at 4:00 pm
I feel much better now. 5 20 milers is alot, I keep thinking 3 or 4 would be plenty. But im a slacker. I need to go get ready, Ice Cream race 5K tonight. More fun then running intervals.
August 13th, 2008 at 6:54 pm
Have a great race, Bruce!
August 13th, 2008 at 10:19 pm
I did. And lots of ice cream.
August 13th, 2008 at 10:32 pm
Chef Betsy - That tunnel marathon looks great, and a fast course, too. I like the idea of dropping your sweats bag at the 3 mile aid station. It must be chilly in that tunnel! Have you been practicing your removing-sweats-on-the-run skills?
August 14th, 2008 at 7:35 am
Congrats on the race, Bruce! Back in the 24’s - you must be feeling pretty great today (if not still sick from all that Ice Cream
).
August 14th, 2008 at 11:10 am
Jim — I haven’t, but believe me I’ve been thinking about it! We’ve been having a heat wave here, and although it’s supposed to be cooler on Sunday it should still be a pretty warm day. However, it’s sure to be cool in the tunnel. I’ll probably just wear my lightweight running jacket in the tunnel, which hopefully I’ll be able to remove rather quickly. Considering this is mostly a downhill race, I figure there should be a couple of challenges to deal with! (That and the self-serve water stations).
August 14th, 2008 at 1:20 pm
Bruce - congratulations on the ice cream 5K, nice time! I’m usually so fried at the end of 5Ks that I forget to stop my watch!
August 14th, 2008 at 4:41 pm
Jim- I usually remember some how. If not this one was chip timed and my watch matched my chip time. Of course no matter what I run I always think I could of should of done better. Does Flo mind us highjacking her blog???
August 14th, 2008 at 4:43 pm
I adore it. Carry on!
It’s like my very own forumette…tres cool.