Thursday, January 16, 2014

I forgot about intervals.

Today I did something I haven't done in over a year.

I laced up, ran down the driveway, did a few miles of easy warm up...
and stalled a bit..
before running a set of intervals.

Intervals. Oh, how I have missed you!
The lung-burning, leg thrusting, arm pumping kind of workout that leaves you with no doubt that you are ALIVE.

The usual drama was there:


  • the need to unlayer, to strip off all the extra clutter- water bottles, the shirt tied around my waist.
  • the watch that beeps "low battery" , causing you to reconsider if any of the workout will go into the log
  • the bathroom stop(s).
  • the cars passing by with students going to school.
  • short, but really slow recoveries
  • the BIG feeling of satisfaction, knowing I still have "it" even if "it" is not the same pace "it" was during my 5k training a year ago. Practice will change that.
  • the feeling of being spent, but not over-spent.

Something to start with, anyway :)


All things considered, it was a good first session back.
I rat at my pace goal, but my heart rate was lower than it should be for 3k-5k paced running. That leaves me thinking I need a few things:

  • another max test and resting heart rate check, and 
  • to get familiar with being uncomfortable again. (shorten and speed up the recovery jogs)
I have a race calendar somewhere. I just need to print it out and make a plan. 

I forgot how much I love this stuff!


Intervals: Love 'em or hate 'em?
Do you have interval drama too? If so, tell me about it!

52 comments:

  1. Intervals make a hard, but necessary, workout go by quickly. Love 'em!

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    1. That's a good observation, Tina. Whenever I do intervals the workout seems to go by very quickly. Thanks for your comment!

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  2. Great job! Intervals are tough but so worth it!

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  3. Nice work! They sure do mix things up and that's why I love them.

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    1. Variety keeps things interesting! I sure appreciate your comment, Lisa. :)

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  4. Welcome to my world. I love them, but ouchie they hurt. But I feel SO good after.

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    1. It is an awesome feeling afterwards! Hope you have a great weekend, Marcia. ♥

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  5. I actually really like interval work - esp if I have to do my running on the treadmill. I think it breaks up the run and makes it go much quicker.

    Nice job!

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    1. You are in good company, it seems, Michael. A lot of people like intervals on the TM. I would probably fall on my face! LOL . Thanks for commenting!

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  6. Hurray! I know how much you've be wanting to get back to pushing yourself. :) And I have documented issues with getting comfortable with being uncomfortable, but I'm working on it. :)

    I love intervals. I love seeing the "fast" numbers of the interval, and that short time makes it possible to hit challenging goals. Tempo runs, on the other hand...ugh.

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    1. Tempo work is hard- no doubt about it. Glad to hear from you, Kate. Hope you have a super weekend!

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  7. I love intervals! My pace can be a bit inconsistent though. I usually run mine around the park and I'm sure people think I'm crazy :)

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    1. Crazy = good!! It's hard to be consistent.. I start out fast and have trouble maintaining. Still working on it!! Thanks for your comment, Sherry :)

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  8. Love! and love reading about them too! Good work!

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    1. :D Of course you do!! Thanks for dropping by, Bangle. Happy running to you!

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  9. Excellent workout, especially for the first one back! VERY consistent splits. :) And YES, I have so many finicky things that accompany any of my speed sessions- my shoes have to be "just" properly tied, pre-speed, post-warm up bathroom is absolutely necessary, AND I also stall before my cool down (not sure why, the hard stuff is over at that point...) I also almost ALWAYS have my slowest repeat first. And the my body gets with the program and kicks it in. Keep up the good work, lady!

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    1. Haha.. I never stall before the cool down.. just the getting started part! The first and last are always hardest for me- the last is if I am trying to do more than I really should. Thanks for the encouragement- I always love to hear from you. ♥

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  10. Must admit, not a huge fan! Maybe I'd be quicker if I did more intervals, but I do like boring steady state running.
    Nice speed!

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    1. I dunno... what you do seems to work pretty good for your marathon :) Glad to hear from you! Curious to see what you will do this weekend, Gracie.

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  11. Nice speedy intervals! Glad you are able to do them again.

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    1. Thanks, Mike! It feels good to give a crack at them, anyways. Hope you have a great weekend!

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  12. LOVE intervals too! Can't wait to get back to doing them :) .

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    1. It won't be long for you, Karien! So excited to see how God is shaping things for your family :)

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  13. Haven't done any interval training in years, but when I did they worked, My 10k times finally went below 36 min. when I gave in and did that work.

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    1. 36 would be nice, speedy! I hope to take down my 10k PR this year. Intervals are the only way that is going to happen. :) Thanks for commenting, Bruce!

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  14. I have that same interval drama every. single. time.

    I just found your blog (thanks, Twitter!) and I'm so glad I did. :)

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    1. Thanks for coming over from Twitter! I don't think the workout would be the same without the drama. :) It does get a little crazy though.

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  15. Nice work Raina. Interval work is so good for us, but painful when you're in the midst of it.

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    1. True words! Hope you have a great weekend, Lauren. ♥

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  16. Welcome back! I HATE track workouts, but I NEED to learn to love them if I want to find my speed again. :( Boo.

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    1. They are fun on the road too, Kristy! :) The speed will return. I'm looking forward to seeing it come back for you.

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  17. Great job Raina! I haven't even ventured into the world of intervals, tempo runs, and that thing I keep hearing about ...fartleks! All of which involve speed and I am still at the point where I am simply putting one foot in front of the other, but I know the day will come where I enter that world:)

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    1. Fartlek is fun too! A little unstructured speed is a great way to introduce yourself to intervals. I am sure it won't be long until you try them out. Thanks so much for commenting, Kristen :) !

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  18. Hi Raina. Congrats on doing intervals again. It must be so exciting to do that again. I admire that you can do intervals at such a low heart rate...just amazing. Keep up the great work.

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    1. Thanks so much for your thoughts, Fred. It is great fun! The heart rate is all relative. When you start low, your goal is low- start high and your goal is higher. I'm a bit on the "freak" end of the scale for low HR.
      Hope your running is going well!

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  19. Looks like you had a great workout! I do intervals on the treadmill usually. I need to start trying outside. I do short speed bursts and sometimes I will try to log one fast mile during my runs but i need to get more focused I know it's a training tool I haven't worked on much yet.

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  20. Those short speed bursts are great for practicing turnover and improving your fitness. Keep it up! So glad to hear from you :)

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  21. I did some short bursts tonight - short like 30 seconds lol but my legs were tired from my long run yesterday but I still managed a handful on a five mile run :)

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  22. Glad you are working on the intervals again.
    They are only nice far memories for me. No more speed-works and long distance runs....

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    1. Very nice to hear from you, Stefano. I hope you are enjoying the easy running! I know you appreciate being able to run very much.

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  23. Looks great! I'm not for sure what intervals are so I am off to educate myself on You Tube! (I know such a newbie runner!) Have a great week! Carri~A Running bee

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    1. I am curious to see what youtube says! "Interval" has many different interpretations depending on who you are talking to. I do this type of workout as sets of 3-5 minutes at 3k-5k race pace with shorter easy jogs between to keep the heart rate up and as close to 95% max as possible. An all-out 3k or 5k race is the hardest, but funnest way to do it --in one large chunk.
      Thanks for your comment, Carri! Hope your foot is better!

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  24. I love intervals, I think it comes from me being a track athlete in high school and college (intervals were pretty much all we did). I get excited for them, and I know that they help so it's worth pushing for the time!

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    1. I can imagine you get pretty excited for them! Fast fun for you, Laura :)

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  25. Ha! I'm kind of in the same spot. I quit interval training during the last couple of months last years, and BOY has it been hard to start them back! I feel like I am much more of a wimp than I used to be - I do not like to be "uncomfortable" -lol! But, they do make me feel alive - if only because I feel like I'm dying toward the end of one :)

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    1. I am looking forward to my next set. They do get easier! A little bit - :)
      I am dying too, usually, but I cut it off at 4 because I didn't want to push the first set to that point.> Test run :)
      Thanks for commenting!

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  26. That is an awesome start! I miss intervals too and it will be many months before I'm running them again... enjoy it for me! :)

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    1. With good reason! Great reason, really!! Very excited for you, Laura :)

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  27. I LOVE intervals :). great work, lady! you still got it.

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    1. Thanks, Emily :) Would love to run with you soon!

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