DFW running club mark 2!! ALL ARE WELCOME!!!

RichOneday_2

Week21
Mon19/1 Rest Day
Tues20/1 3 x 1 Mile Intervals (6:08, 6:13, 6:17) (Average 6:13) (Pulse 128)

This was pretty much the session I was expecting last week when I bombed!

A 6:13 average compared to the previous best of 6:21 and a fastest mile of 6:08 compared to the previous best of 6:16.

I messed up the pacing of the session but that was solely due to feeling REALLY good at the start. The 800m splits were as follows:
1st Rep - 3:08, 3:00
2nd Rep - 3:05, 3:08
3rd Rep - 3:07, 3:10

So could have been better but I'm not complaining.

As can be seen from this photo during Sunday's race I still have a good stone of excess weight, so I'm confident that these interval times will keep progressing over the next few weeks to around the 5:20 mark.
http://www.stalbansstriders.com/galleries/2009/fh10/IMGP2095.html
(I'm not telling you which I am in case you mistake me for the youngster at the front - who finished 16 places behind btw hehe )

JJ - I'm glad I didnt read about your circuits before going out, I feel tired just reading it!:p

Happy running everyone!:D

Idiophreak

So talk me through these intervals again - you push hard for a mile, jog gently for a minute, then on for another mile etc, right?

Was thinking it'd be quite a good thing to do at lunch times, when I'm a little short of time.

You really are starting to fly through them now, rich - and don't worry becky, you will be soon too...I just know it

chickadee

Idiophreak wrote: »

So talk me through these intervals again - you push hard for a mile, jog gently for a minute, then on for another mile etc, right?

Well, with me it's more like push hard for a mile, stop, bend over, wheezing and puffing like an old woman, push hard for a mile, stop, almost collapse, push hard for a mile (although to an onlooker by this point it looks like a mere shuffle), stop, check pulse to see that I am still alive, shuffle another mile as a cool down, scurry to car, drive home, collapse!

RichOneday_2

Idiophreak wrote: »

So talk me through these intervals again - you push hard for a mile, jog gently for a minute, then on for another mile etc, right?

Was thinking it'd be quite a good thing to do at lunch times, when I'm a little short of time.

You really are starting to fly through them now, rich - and don't worry becky, you will be soon too...I just know it

You can run a rolling interval session like that, Idio but most people prefer to just walk around slowly while the lungs and heart rate recover. Then after roughly a minute, away you go again.

Theres no question that they are tough to get your head around, and you can easily psyche yourself out of an interval session.

But at the end of the day, all you are doing is running 3 miles....and you get 2 rests along the way!!!! So sometimes you just have to view it like that and roll through the session and just see what happens.

And don't worry, Becky is a tough cookie - she just expects a lot of herself!

cnoelj

As part of my slow road back to recovery I will be running back from work tonight. My running gear is packed in my rucksack and ready to go. I will be just doing three miles. Dont want to push it too early

Idiophreak

RichOneday wrote: »

You can run a rolling interval session like that, Idio but most people prefer to just walk around slowly while the lungs and heart rate recover. Then after roughly a minute, away you go again.

What, you mean run walk run?

RichOneday_2

Idiophreak wrote: »

What, you mean run walk run?

Shhhhhhhhhhhhhhh...................

becky_rtw

chickadee wrote: »

Hi Becky, Sorry the intervals didn't go too well this morning. Don't forget that you are pushing your body harder than you ever have before at the moment. Your weekly mileage is high and you are still doing all the other things you used to do before as well (i.e. work!). Don't give up on the intervals though. I agree they are extremely tough mentally but maybe you are focusing on the time a bit too much? I try to run as fast as I can, and the time is just a consequence. Sometimes the last interval feels like I'm plodding, my legs feel so heavy, and it can be 15 or 20 seconds slower than the others but that is the point I think. They are supposed to be run anaerobically, i.e. invoking oxygen debt. The body learns to deal with this, and thereby increases its capacity. Have a look at this:

(From Brianmac.co.uk)
Interval Training

Interval running enables the athlete to improve the workload by interspersing heavy bouts of fast running with recovery periods of slower jogging. The athlete runs hard over any distance up to 1k and then has a period of easy jogging. During the run, lactic acid is produced and a state of oxygen debt is reached. During the interval (recovery), the heart and lungs are still stimulated as they try to pay back the debt by supplying oxygen to help break down the lactates. The stresses put upon the body cause an adaptation including capillarisation, strengthening of the heart muscles, improved oxygen uptake and improved buffers to lactates. All this leads to improved performance, in particular within the cardiovascular system.

Don't start worrying about your London time hun. You'll only beat yourself up if you do that and then you'll be in a worse state mentally than you were before. Lighten up, enjoy your running and just go for it!

Why not try doing a few runs and leaving your watch at home? Even do your intervals without your watch. At least then you'll have the benefit of the intensive sessions without the mental anguish. I hate it when you get upset about times. You are doing so brilliantly yet you beat yourself up about it all the time.

Hi Chick,

Thanks for the encouragement :D:D, I've had a PM chat with Rich and I'm going to try something different on Thursday and also do a 5K race with him on Saturday so I feel a lot better about it now, but your kind words bought a tear to my eye - then had to remember I was in the office and trying to work (opppsss).

I am as Rich says a total perfectionist and very hard on myself so I just need to ease off a little bit and be a bit kinder to my body , trying to run 50 miles a week, work full time and maintain my social life has been very tough - but I am getting there and I will run 3:30 be it this time or next time I will do it!

Thanks for all the support guys

Happy running!

becky_rtw

Ohhh and thats some nice running Rich on the back of Sundays race

And have a nice run tonight Chris - I'm off out for a 6 or 10 miler havent decided yet

cnoelj

becky_rtw wrote: »

Ohhh and thats some nice running Rich on the back of Sundays race

And have a nice run tonight Chris - I'm off out for a 6 or 10 miler havent decided yet

What will make you decide