Running quote of the week

“I finished Boston last year with my hands over my eyes wiping away the tears. The people lift you up the entire race.”– Sam Ryan

Sunday, October 16, 2016

Back to the track, two years later

Run fast, repeat
Today's run (track): 1 mile warm-up, 1 mile intervals, 1 mile cool down (total 3.1 miles)

Unlike most weekend mornings, I woke up knowing exactly what my workout would be. I knew it had been some time since I did speed work, but it wasn't until I looked at Garmin Connect that I realized I hadn't run a full set of intervals since June 15, 2014. I've been noticeably improving my performance over the past few weeks and I figured doing repeats would be a good way to end a great week of running.

It was cool but humid when I started this morning. I did a mile warm-up at 9:53 and followed that with 10 x 110 and 4 x 125 meter sprints, separated by 30 second rest periods. I'd read that rest time for short intervals should be three times the run duration, but I was impatient. Surprisingly, my speed remained pretty consistent from start to finish, and even improved a little by the end. The other surprise was that my heart rate stayed at around 77% max while running. I would have expected it to spike a lot higher.

After I finished my speed work, I thought my cool down would feel easy. That was not the case, although it started feeling easier by lap two. I ran the last mile at 10:27 which was faster than it felt. I'd averaged 6:32 for the interval mile.

I was fortunate to be home for three days last week and got in six total workouts. I always perform better when I run with greater frequency. I'm concerned that I'll fall back to three to four workouts a week. In any case, I'm hoping I'll be able to hold the gains I've made this week.

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