Tuesday, March 16, 2010

Interval Tuesday!

After the crummy weekend weather, we've had two beautiful days of 15C/59F and sunny skies (to continue for the remainder of the week).

I took a much-needed rest day yesterday, but headed out to enjoy it over lunch today. Intervals were back on the menu!

Planned:


800 - 1600 - 800 - 1600 - 800


Goal times*: 800m @ 3:31-3:36, 1600m @ 7:02-7:12

* target window = [5K goal pace] - [existing 5K PR pace]


Executed:

800m @ 3:30
1600m @ 7:05
800m @ 3:34
800m @ 3:50 (fail!)
100m @ 4:48 (meh!)

I was dying before I got half way through the second 1600. 7:05 is quite possibly the fastest mile I have ever run, so this shouldn't come as a surprise. I called it quits at 800 and sucked wind for a couple of minutes before trying to salvage the workout with a semi-decent 1000. I'm honestly not sure if my targets were too aggressive or if I just didn't have it in me today. Try, try again. I'll still consider the workout an overall success because I was working my butt off out there.

I also need to bring water on warm and sunny days like today. I was able to run comfortably for an hour+ without water all winter, but I was foaming at the mouth suffered today.

***

On a completely unrelated note.....

Please vote for my Sister!



My kid sister is trying to win a John Frieda "Most Improved Hair" contest. Voting ends tomorrow and we need to keep her in the top 5 in order to move on (currently in 3rd). If you can spare a moment, please follow the following link and click on "I like this!" (You can vote once per day.)

Vote for April!

Thanks so much!

37 comments:

Tricia said...

I voted :)

Sarah said...

Done and done!

Good job on the intervals. Like you said, you worked your butt off!

ShutUpandRun said...

Intervals are so tough. I hate them. I know they make us faster but i hate them. Did I say I hate them? You did a great job - 7:02 mile, my god. I did 4x1600 today @ 7:46. Felt like I would puke on the road.

Lacey Nicole said...

well you attacked the workout!!! way to go!!! i'm always happy when i run a fast mile time :) esp with track workouts, pacing is always a thin line, i often have a hard time getting through entire prescribed workouts. take each workout as its own thing and do what you can each time, right? :)

runnernic.com said...

Voted!!! :)

Great workout! :)

Morgan said...

Voted again!

As for the intervals, I don't know how you do them!?!?!? I have to start tackling them next week and I'm scared! I want my pace workouts back!

TNTcoach Ken said...

Too FAST! At least you know to bring fluids next time. Since you rested yesterday you should have been ready for a hard workout. Back to the drawing board. You're still kicking booty!

Mel -Tall Mom on the Run said...

I voted!!

Way to work it, I wish I could run...but alas I am taking some R&R and hoping for the best.

I sure hope that work travel and being sick does not totally derail my training.

TMB @ RACING WITH BABES said...

You are inspiring me to put some intervals in my training ... I did them during marathon training, but it was so easy not to do them after. Perhaps tonight!

teacherwoman said...

Nice job on the intervals! I voted too!

Jocelyn said...

Great job on your intervals! And I voted for you sister. Her hair looks awesome

shellyrm aka jogging stroller mama said...

Great workout!

I voted. Your sister looks great!

Teamarcia said...

Great workout! Those intervals are tough but feel soooo good when they're done!
Off to vote now!

Aneta said...

ur intervals scare me!!!

and i voted!!! good luck to her!

Heather said...

That is a tough interval workout! You and your sister look a lot alike (especially with her new do) :)

N.D. said...

Your sister looks like an April - I voted!

destination262 said...

Yay for lunchtime runs! Sounds like you rocked it! Woo hoo! I voted for your sister. :)

MCM Mama said...

Those were some super fast intervals, especially the 7:05! Wow!

Staci Dombroski said...

I voted :-)

Jess said...

Nice job on the intervals!

I'm off to vote!

Lauren Wang said...

I Voted!

Amber (Girl with the red hair) said...

I voted for your sis!

Nice intervals! I did 400 - 800 - 1200 - 1200 - 800 - 400 this morning. It was intense! I'm gonna try your workout next week I think! I can't believe you did a 7:05 mile that's FAST!!! I hope I'm that fast one day :)

Mel-2nd Chances said...

Awesome job on the intervals! You're smokin' fast!! Voted for April the last 3 days :) Hope she continues!!

ajh said...

I voted. In fact the site told me I tried to vote twice!

destinationathlete said...

Voted!

And those are some mighty fast splits - great job!

Rio said...

I voted for April!

You are just getting faster and faster!

Ashley said...

great times! good job getting out there and running :)

AM-GoalsfortheWeek! said...

I voted for the sis;-)

Meg said...

Yipee for sunny skies and I'm going to go vote right now!

J said...

I voted!

I think you did great on the workout. Some days I feel dead after the first interval and some days I feel good until the very end! i guess it just depends! Great job!

Jamie said...

Intervals at lunch - you rock! Nice going on a tough workout!

joyRuN said...

I haven't done intervals in a couple of weeks since I failed so miserably the past two sessions.

HATE intervals, though they really work.

lindsay said...

intervals can be mean... some days like this one, you "aren't feeling it" for whatever reason and it's disheartening. other days, of course, give you a huge boost of confidence. chalk it up to being a little off for some reason and try again next week! :)

i am now voting on multiple IP's ;) woo!

Alicia said...

Girl- you are supa-fast! Great workout! And I just missed my opportunity to vote for your sis. Ugh. Sorry!

trialsoftraining said...

even if the goal paces wer ea little aggressive, at least you went for it! you'll get there with a few more speed workouts, no doubt ;)

voted for the sis! when does she find out if she won??

Heidi said...

I just came across your blog from Alicia Runs. Having just finished my first half last weekend, I was drawn to read your last race report. WOW, and congrats on your PR! I can't wait to get out there and run another half.

ShirleyPerly said...

I'd say try again as I too sometimes just don't have what it takes to run fast when I'm supposed to.

Good luck to your sis!!