ORN: 3 miles in 32:42 with a 4x400 interval workout sandwiched between a half-mile warm-up and half-mile cool-down.
This was my first attempt at intervals in ..., well.... We'll just call it my first attempt ever for the sake of keeping me from going into a pointless digression. Friday, I measured off a quarter-mile stretch in front of my house, like a drag strip, and planned my warm-up route. It was perfect.
I managed to get the following times on my four interval segments: 1:52, 1:52, 1:53, and 1:49. I tried a different approach with my last segment, which may account for my three second improvement. Rather than the fast turnover method of the first three segments, I tried lengthening my stride and just running hard, pushing it. I found it took less energy. I actually finished the quarter-mile rather than petering out 50 feet before the stop sign that marked the terminus.
I should also note that I ran in the evening, as opposed to during the day or in the morning when I might have had more energy. I spent the day at the pool with Little One, swimming lightly and playing. Nothing strenuous by any means, but I was not idle either.
I don't know what all this means, because I know nothing about how to run fast. I'm learning what my body can do, I guess. So my first interval workout of the summer is under my belt. Woo. Hoo.
Well, you'll know about running fast if you keep up the speedwork!
ReplyDeleteCheck out McMillan's running calculator for some suggested paces for intervals. Usually they are run at about 5k pace, to help with VO2 capacity. Go too fast and you are entirely anaerobic and then lactic acid will kick your butt.
Half-mile repeats are good ones; if you're going to stick with doing them on your own, I'd alternate between 400m, 800m and 1200m. On Tuesdays, we do three miles of efforts (so 6x800, etc.), plus the jogging between, before and after.
That's good work on a set of quarters! Part of what you do with intervals is learning how to run fast, and that includes finding the right form, not just the right intensity. So, your strategy of running better, not just harder on the last one is spot on.
ReplyDelete