Once again, time for a new thread!

[Jolt]

I've been thinking it might be good to incorporate some interval work into my running and see if it makes me any less slow, so on today's 45-minute trail run I did some sprints on an easier section with walking in between. For those who do interval workouts regularly, how exactly do you go about it as far as how many to do and how fast you go in between? I feel like I should be doing slow running in between the sprints but I just don't think I can manage that yet. (And I've been running for how long??) Meant to wear my HRM on this run, but forgot it at home. However, I'm sure it was through the roof at times...

[colby]

I've been thinking it might be good to incorporate some interval work into my running and see if it makes me any less slow, so on today's 45-minute trail run I did some sprints on an easier section with walking in between. For those who do interval workouts regularly, how exactly do you go about it as far as how many to do and how fast you go in between? I feel like I should be doing slow running in between the sprints but I just don't think I can manage that yet. (And I've been running for how long??) Meant to wear my HRM on this run, but forgot it at home. However, I'm sure it was through the roof at times...

For all out maximum strength intervals, I walk the rest interval, and increase it to 1:1 work:rest. For everything else, it's usually an easy jog during the rest interval (or for hill repeats, jog downhill), and the rest is about half of the interval period. You might have to increase your stamina a bit before you can manage a jog, or do your intervals a little slower to the point you can jog inbetween. You'll still benefit from them.

The longer the interval, the fewer I do. For something that lasts 4-5+ minutes, I only do 4-5 of them. For something that lasts 1-2 minutes (and hills), I will do 6-8 of them. And for all-out intervals of 30-60 seconds, I will probably still only do 6-8 of them (but walk inbetween), maybe sometimes 10-12.

One good one that I like is the step counting - do 100 steps, 50 easy (or walk), do 200 steps/100 easy, 300 steps/150 easy, 400 steps/200 easy, start over at 100, repeat to the 45 minute mark (or whatever minute mark is relative to your level of difficulty, maybe only do 30 minutes). That way it's relative to your pace, there's variety, and it's time-based.

For something like mile repeats or several minute efforts, it's about the hardest reasonable amount of effort I can do and still feel like I am sustaining my form (about a 5k pace, I guess). For those 1-2 minute efforts, it's somewhere harder than that (+5-10 beats). For all out efforts, it's all about moving fast (+5-10 beats of that or +10-20 from sustainable max effort).

Somewhere I was reading an article that referenced this calculator for speeds, though I use feel/HR more than speed it was nice to see a relative guide: http://www.runbayou.com/jackd.htm

YMMV, of course... I imagine we'll all have some input for this one!

[WindingRoad]

I haven't done any running since my race this past weekend. I seem to have developed a strange twinge in my left quad. It's almost like when I put my weight on it to walk it feels like its going to give out. The strange part is its really hard to tell exactly where it's coming from? I'm thinking it may be a small pull. I rode my bike yesterday really slowly with my Mom and it never tweaked until I would walk on it? Not sure what that's all about but was hoping it would be gone by today so I could go run. I wonder if I should try to run on it or just wait it out?

[GLC1968]

Today will be my first run since my tri on Saturday. Funny thing is, during that tri, I actually enjoyed the run part! I think the perfect weather helped, but I did manage my best 5K time EVER.

In fact, I was so jacked that I think I just agreed to run a 5K for our local corporate games event this weekend! My company needs one more woman on the team, so I said I'd do it if they can't find anyone faster. I'm hoping they don't find anyone else as I'm really curious to see what I run for an open 5K in a race environment.

[Susan Otcenas]

I did a 5 mile tempo workout yesterday morning. Was pleased with my pace, after the effort of the tri on Saturday.

I have a 15 mile run at 4am tomorrow morning. 15 miles. 15 miles. I have to keep saying it to comprehend that I'm actually planning to run 15 miles. 15 miles. 15 miles. 15 miles.

I'm going to have to download some podcasts to keep me occupied. It's pledge week on NPR and I can not listen to that for 15 miles. 15 miles. 15 miles.

[kacie tri-ing]

Don't let the distance intimidate you. Just mentally split it up into "smaller" runs in your head. I always play those kind of games.

Running plenty, but I have been to tired IM training to post much. I am tapering this week for an oly on saturday, and then a HIM 3 weeks from saturday. Then my last big build and taper for August. Sounds way too close when I say it that way!

2 hour brick saturday, 12 miles sunday (with 4 miles at 7:45). My coach has been upping my milage at 7:45, so I guess he wants me to be under 8 minutes for my olympic. That sounds pretty impossible, but I guess I will just break it up into smaller pieces Six easy tomorrow and then a quick jog friday after my drive! Race saturday!

[rocknrollgirl]

I am in a mini taper this week too. I did a 2.5 hour brick on Sunday and now I am just trying to hold back until the race this weekend. I am doing one workout in each discipline during the week, Friday off and then an easy spin of the legs Saturday.

The mt bike leg of this tri is very technical with a lot of climbing so I need fresh legs for sure.

Tapering just makes me antsy.....

[OakLeaf]

Wow Kacie, I'd be delirious if I could race a 5K @ 7:45.

I did 4 x 400m strides again today - two mile warmup, one mile cool-down. One more run before Cleveland. Lots of us racing this weekend, yay!

Susan, you'll be fine! Don't even think about the distance, just get out there and run.

[Susan Otcenas]

Don't let the distance intimidate you. Just mentally split it up into "smaller" runs in your head. I always play those kind of games.

Once I starting hitting 14 miles, I engineered a gas station stop into my route at 9 miles. It gives me a chance to use the bathroom, refill my water bottle and since it come right at about 1:30 I'd be taking a minute or so walk break to eat a GU at that point anyway, so it doesn't add much time to my workout. But mentally, I can look forward to it as "a long break". Once I get out of there, I'm "almost done" even though I have 9-10K left. The games we play with ourselves!

[Susan Otcenas]

Wow Kacie, I'd be delirious if I could race a 5K @ 7:45.

Oak, you and me both!

[kacie tri-ing]

HA! I think I am delirious, but for other reasons...mostly just tired!! (if you have been on the weightloss thread, you have probably noticed that I am a mess these days )

Well, I am trying to believe that these tempo runs will pay off Saturday!

[colby]

Oak, you and me both!

Yeah, no kidding, way to go kacie. You are like the rabbit that we all chase around the track.

I did mile repeats today, 4 mile repeats at somewhere around 8 minute miles with 4 minutes jog inbetween. My GPS battery died right after I started so I went by effort.

[limewave]

Okay, DH just got home, but I'm planning on reading up on everyone's running later tonight.

I managed 4 achey miles. Still recovering from the 25k. Although I was sore, it was great to be out again. Even if it was 40 degrees and raining.

[WindingRoad]

Eeeked out 4 miles and my legs feel much better now. Twingy quad is almost back to normal. Tried out some new running shoes today, have my first pair of Brooks to play with. Felt good so I hope they work out cuz I got them for a steal at DSW.

[Jolt]

Short run this evening. 2.5 miles to the YMCA for a staff meeting, then got a ride home b/c it didn't get out until 9pm. I did it in 22 minutes--that means 8:48/mile. Not bad, for me (I felt icky though--I think that was a little too fast).