Tuesday, March 02, 2010

February Wrap-Up + Lunch Intervals

Quick February Wrap-Up:

February officially kicked off training for Spring 2010 Marathons. I'm running with my awesome training group again and working on incorporating some of my own speed work (see below) geared towards (hopefully) 5K, 10K and HM PR's to come.

February Mileage: 258.6 KM = 160.7 mi

***

It's Tuesday and you know what that means... another round of lunch intervals!

I've had so much fun over the last several weeks coming up with a different workout every Tuesday. [Open to suggestions!] I know I've benefited significantly from pushing myself on these solo runs in addition to group speed work on Thursday. I've broken through a barrier which has prevented me in the past from pushing myself this hard without the group or treadmill. Every week I've been working my guts out by the last repeat and learning how to shut off the little voices that say 'You can't run this fast!' or 'This hurts, you can stop now.'


I'm really hoping to see these efforts pay off in my shorter distances races coming up in the next few months.

Speaking of which... with a half marathon this weekend, today I decided to go for longer intervals at lower intensity.

Goal: 3 x 2000m @ 5:00/KM (8:00/mi)

Completed:

1000m warm-up
2000m @ 4:47, 4:50
500m recovery jog
2000m @ 4:54, 4:48
500m recovery jog
2000m @ 4:57, 4:51


I don't like the fact that I slowed down throughout the workout, but I crushed my 5:00/KM target so I'll consider this a success! I just need to learn to control my pace from the beginning, especially on longer sets.

On another note, it's an absolutely beautiful sunny day and I had my sleeves rolled up as I splashed through puddles of melted snow. It's too early to believe this, but Spring is in the air!


29 comments:

Heather said...

Nice lunch run!

I'm loving the spring like weather too - I hope it stays around.

Jocelyn said...

Yeah for another successful lunch run!

TMB @ RACING WITH BABES said...

160 miles? Do you ever stop running? Great job!

objectsevents said...

it will for SURE pay off!!! you are doing AWESOME with intervals and running work all around. way to go!

J said...

Marlene so you have a garmin? I cant remember cause I was wondering how you know your distances while running? thats my problem with doing intervals outside of the track because I never know how far I have actually gone!

Char said...

You're running so well at the moment. Those splits are great and so consistent.

Aneta said...

u r so fast!
ur intervals are freaking speedy! hahaha

Morgan said...

Look at that mileage and your speed! You are totally going to break 4 hours girly, I just feel it! :)

ShutUpandRun said...

Nice intervals and I know they can't be easy. I love your determination!

ShirleyPerly said...

I have the same problem with running intervals too fast starting out. But I usually pay for it on the 2 or 3rd one and then eventually get things right by the last few. Or maybe my endurance kicks in??? I don't know ...

Good luck on your half marathon this weekend!!

TNTcoach Ken said...

160 miles for February!!!!! That's just crazy talk.............

Kelly said...

Yay for sunny days and melted snow! Great job with your February training :)

destination262 said...

Way to go Marlene! It was a beautiful day today here too.

Steel Springs said...

Great job on the intervals! Over 160 miles for February is awesome!

X-Country2 said...

Yay for goal crushing!

runnernic.com said...

I LOVE lunch runs!!! && sunny days! it was nice here too!

ajh said...

Impressive mileage!

Jill said...

Gotta love interval Tuesday, you had some great ones today!! Nice job!

The Happy Runner said...

Awesome month! Your intervals will definitely pay off!

Rio said...

I've also been noticing that spring is around the corner. You had a terrific month!

MCM Mama said...

Great job!

You could send some of that spring here...

Mel -Tall Mom on the Run said...

Way to rock it out!!! So what is our Rock N Roll Goal? Amanda commented about a sub 4 hour Marathon.. Hmmm??

happygoluckyalex said...

I wore capris last night on my group run... A little ambitious, but I know spring is coming! I refuse to believe otherwise. Sure it feels like -9 this morning, but spring is coming!

lindsay said...

another solid interval run! you are very motivating for me :)

wait a minute, spring marathonSSSS??!?

Toni said...

Great job on the intervals!
The snow is melting here too, I am loving it!

Fair Weather Runner said...

i sure do love a good lunch run! and nice on crushing your goals, and holy snack that is a lot of mileage for february. i think you are officially kicking ass :)

Staci Dombroski said...

I would definitely consider that a success. You killed your goal time :-) Way to go!

Denise said...

your efforts are going to pay off at the shorter AND longer distances!!

sneakersister said...

Speedwork ... so worth it!

I have a workout for you. I did this one last month and loved it.

Warm up, then alternate 1 minute @ 5k pace followed by 2 minutes @ 10k pace, no breaks. Continue alternating between the two until you can no longer maintain good form or pace. Cool down.

This is an awesome workout and NOT as hard as it sounds. Definitely give it a whirl and let us know how it went.