Friday, March 21, 2008

Interval Training

Wednesday 8.0 miles/1:10:02/8:45 average pace

Since I ran 11 miles on Monday, I had to do my VO2 Intervals workout on Wednesday. I was actually kind of excited- it's been a long time since I did this kind of thing so I guess I forgot how hard it is. Well, it actually wasn't that bad! I think I found a good effort level- pushing hard without killing myself. I never felt like I was going to puke or pass out, which has been pretty standard for speedwork in the past. I didn't feel excessively tired at the end either.

I don't even know what Pfitzinger has specified in his marathon training program for this workout- I don't put that kind of detail on my printed-out schedule and I don't really care. Therefore, I chose to do the workout that super-speedster GB did last week: 4 x 800 followed by 4 x 400. I figured I would get the 800s (half-miles) out of the way and if I had it in me, do the 400s (quarter-miles).

My goal pace was at or under 7:00 per mile, so 3:30 for the 800s and 1:45 for the 400s. Obviously, I should be able to run faster for the 400s since it's shorter.

I did quarter-mile recoveries between every repeat because I'm a wimp and like even numbers (I don't have a track available so I just run on the trail and go according to my Garmin, and it's easier to start and end on the even numbers (2.25, 2.75, 3.0, etc)). I know shorter recoveries are more effective but that's ok.

Zach came along on his bicycle to help pace me and encourage me. I know it was probably boring for him but it really helped me. He would say "looking good, keep pushing, up to the bridge there" stuff like that. He's a good coach. :)

So I did 2.0 miles warm up in 19:04 (9:32 pace). Then,

4 x 800 in: 3:31, 3:27, 3:37, 3:24 (3:29 average- 6:58 pace) Yay!

Then I was feeling good so I finished the workout with:

4 x 400 in: 1:39, 1:41, 1:42, 1:36 (1:38 average- 6:32 pace) Double yay!

Then 1 mile cool down in 9:49. Done and done!

Moving on,

Friday 10.15 miles/1:35:07/9:23 average pace

I got up at 5:45 this morning and got right out the door. It was freezing cold- 30's- so I ran in capri length tights, long sleeve shirt, and gloves. My skin was actually bright red after the run from being cold- guess I coulda used an extra layer! Anyway, I took it really slow and listened to This American Life and just zoned out. I have a huge backlog of podcasts since I haven't used my iPod that much lately. The run seemed to take forever but I got through it.

I found a couple new long run routes to try out this weekend, I just have to decide which one. It occurred to me as I was flying in this week that I should run along that shoreline trail that goes along the east side of the bay (Oakland Airport is right there, I could see runners from the plane). It will be fun to explore a new area.

Have a good weekend everyone! And welcome home to Maritza who just returned from a trip to Ireland. I missed her! We are due for a run soon.. maybe next week? She'll have pictures on her blog soon.


Chad in the Arizona Desert said...

I think that's a great way to do intervals. I don't usually have access to a track either so doing it on the road or trails with a Garmin is a smart way to do it...and far more interesting than a track.

I loved the pictures from Seattle.

TJ said...

I get tired just reading about intervals...
Great work!

Petraruns said...

Jen - you never fail to amaze or inspire! you are so on track at the moment - it really seems to be coming together at the moment. Can't wait to meet up next month.

And I'm waiting to read Maritza's post - I bet she had an amazing time.

IrishBlue said...

I like your approach to intervals. I've considered doing the same as I don't have access to a track. Great job with your training!

jahowie said...

I really need to get with it on my interval training. Great job!!

*aron* said...

you are awesome! i learn so much from reading this!

is that trail you are talking about by alameda? we run over on the bay near the alameda ferry for our team runs and its my favorite place to run. let me know if you know/find any other good spots because i am trying to find new places so it doesn't get boring - especially now that our training times are increasing!

GB said...

Look at you go! I know I'm late posting a response to this thread, I'm trying to get caught up on reading everyone's last few entries. You're a little speedster yourself, Jen.

Are you watching the women's marathon trials the day before Boston? Or is that just a stupid question to which you'd say, "Duh!" ;)