Intervals and Changing Things Up a Little – RunLog 3-10-18

The first part of the week is for longer running and the weekends are for that faster stuff. Which meant when I got to the gym today, that I was going to do something quicker than usual. Yeah, the hard overnight freeze made it so that I didn’t really want to battle vehicles on the roads this morning, while attempting something a little faster.

So off I went to Planet Fitness to figure out what kind of workout to do. Something with intervals involved, it was just a question of how many and how fast.

I did my usual pre-run warm-up mostly taken from Chi Running and adding in 30 squats, 10 pigeons, some leg swinging to touch my fingers, side leg lifts, along with 50-ups and 50 butt kicks. I tend to do the Pre-Run stuff more often if I go to the gym and added in a couple of Precision Drills from Running Rewired by Jay Dicharry.

I am reading that book and much of what he is saying in it makes good sense to me. Needless to say I know that I need to add in some resistance training and this helping me to look at it differently than I have in the past.

Sometimes I am a mess, I still didn’t have clue what I was going to do. My legs felt tired from all the storm stuff on Thursday/Friday, so I figured that I would get on the treadmill, start things at 7.6 mph and go from there – all dependent upon how I was feeling.

Now my Garmin 230 is not the most accurate piece of equipment on the treadmill, so I just use the graph as a guide that at some points I went faster and others I went slower, but it gives me an idea of what I did

  • .50 @ 7.6 mph
  • .50 @ 8.6 mph

I felt strong during the sub 7:00 pace for a half mile, but also don’t want to push too long or hard.

  • All the low spots on the graph were at 7.0 or 7.1 mph

These are the faster bumps only:

  • .20 @ 8.6 mph
  • .20 @ 8.6 mph
  • 5 x .10 @ 9.0 mph
  • .40 @ 9.0 mph – I wanted, well let’s be honest needed to finish up to 5K

Totaled 3.1 in 22:41 – not too bad for not really attempting to do a fast 5K. Actually it is was my best 5K time in 2018 on the treadmill.

Then I had to get off for a quick bathroom run – no pun intended. Once I finished that minor detail, I got back on the treadmill, but the desire to run any more was done. I am sure that I could have gotten back to running again, but after a long week and not breaking anything during the 5K of intervals, I thought it might just be time to go do my new post-run routine.

I did the Core Circuit 1 from the book and boy did it kick my butt. I could tell that I haven’t really done the work that I need to (I am very out of shape for anything other than running) and need to include this stuff more often as a part of my daily routine.

Overall a really good interval workout that was shorter than I planned, but really good quality for the work that I did.

Sometimes it is best to quit when you can still do more, especially if the brain is not into the workout and has moved on to something else.