Tuesday, March 25, 2008
Interval Run
Here is the stuff I need to do more often. Gets the feet moving quicker, cranks up the HR, what's not to like? I probably should have done all 9 but I haven't built up to this so I wanted to make sure I didn't injure myself . I started the first couple too fast as you can see. Comments welcome, not sure what I should be seeing on these graphs? Should the interval be longer? These were 1:40.
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4 comments:
Matt,
That looks great. You should be pleased. Those will help you. Once you are into this, the general rule of thumb is to try to do one day of "shorter" intervals like this and one day of longer intervals and a long run day. Do as tolerated with any other days being "recovery" runs or bonus days. Injury prevention is important though.
Being older, I very seldom get all three items: 1. short interval, 2. long interval, and 3. long run in during one week.
As for the the intensity, as you get stronger you should be able to either go faster for the interval or decrease the recovery or both. It looks like you used 1:1 interval to recovery and that is good for those intervals.
well done
I wouldn't disagree with Jim on this short interval run. I would say as a runner you may want to get in the two intervals and the long run. As a triathlete I have only read that you should do one interval run per week. You could replace the other interval with a tempo and alternate long interval to short every other week.
The same source said to do only one bike interval per week. Swimming would be the only part you can do more than one interval, if you get to the pool more than once a week. This is in the effort to avoid injury.
The length of your interval seemed short to me but you kept the pace higher during the recovery than I would have. Also, my recovery is not 1:1. Good run. I really like the charts, it is kind of like Alice's Restaurant. Of course were not blind.
The recovery run is "fast" because I'm running the interval up a "hill". So the recovery speed is helped by my down hill.
After the run my legs felt much more like what I feel after a spinervals workout. More of a burn going on than what I get on my other runs.
Then this AM, I could feel the muscles up at the top of my legs (hip flexors?) they were needing to be used and stretched out. Not painful at all, just needed to be worked out. All is well.
My current workout schedule only has me doing intervals once every other week. Alternating with a pace run for that day. Not the fastest way to build speed I suppose but it sounds safe. Maybe after the 2 big Tris in June I'll get more aggressive with the run.
As for Arlo, is this what you are referring to:
They was taking plaster tire tracks, foot prints, dog smelling prints, and they took twenty seven eight-by-ten colour glossy photographs with circles and arrows and a paragraph on the back of each one explaining what each one was to be used as evidence against us. Took pictures of the approach,
the getaway, the northwest corner the southwest corner and that's not to mention the aerial photography.
We seem to get to listen to that song at least twice on our drive back to Warren on Thanksgiving day every year.
It is real scary if you quoted that without looking it up.
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