Wednesday, May 1, 2013

Bye-bye April

While I might be trying to hold this baby back, I am pushing my running forward. Last week I had very specific intervals I was supposed to run: 1 mile warmup, 6 x 400 m @7:30 pace (8.0 with a 1% incline on the treadmill), .5 mile cooldown.

I didn't quite make it. I think I did the full 400 m (1/4 mile) for half of them, but the rest I just didn't last that long. Instead of looking at it as a fail, I tried to see it as progress. Up until that day I had only run at 8.0 for 1 minute intervals and here I was doing it for longer than a minute, just not quite as long as I should have. It was hard. When I started feeling like I had to hold on to the treadmill to keep going I realized that it wasn't worth it. I truly didn't feel like it was a fail though.

Today, I once again had very specific intervals to run: 1 mile warmup, pick-ups of 30 seconds each (for 2.5 miles), .5 mile cooldown.

I nailed it.

I think 30 seconds is my magic number. There was no holding on, no fear of falling. After each 30 second interval I either walked for 60-90 seconds or I ran slow (@ 5.5) for 60-90 seconds. I think I did more 60 seconds than 90. I wound up doing 17-18 pick-ups when I usually do 10-12 during the Fast 40 workout I do.

It was great. I felt strong. I enjoyed it and remembered why I love intervals. I have mile repeats coming up on the horizon and I think I may actually get up early and run on the road instead of the treadmill. I don't think long intervals on the treadmill works for me.

My April stats:

  • Mileage: 50.2
  • Runs: 12
  • Cross Training Days: 4?
  • Cross Training Sessions: 5

I had 2 miles less than March, but I did those miles in fewer runs. It must have been those longer runs with friends ... so I'm okay with that. I don't even want to talk about cross training.

I'm happy with April and looking forward to May.

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