Besides freezing my butt off in the pool yesterday I began this weeks run program with some interval work. As I have been stagnant in my running program and really have not progressed much since I started running the 5k distance I began to look around at potential help to progress this program further. For now, I have decided to embark on a few weeks of prescribed intervals. At the end of the this phase I will analyze their efficiency and adapt the program further. For the next three weeks I am using my last 5k race time as the basis for establishing my pace numbers, this boils down to an average pace of 14:09.
The first day of intervals takes that race pace and adds 40 seconds to it. So the intervals are ran in 14:40 minutes per mile. The interval set was fairly straight forward: 2 intervals at 15 minutes at 14:40 pace with a 10 minute rest interval in between. One difficulty I often found is that I run outdoors and there are hills. But I tried to keep my pace consistent even when climbing. I noticed that one difficulty that I have is actually running at a set pace. Frequently I would find myself going too fast or too slow. I am unsure how much of this was my watch/gps versus my actual running because often, I could tell when I was going too fast. One issue with looking at stats for the entire interval run is that averages appear skewed quite a bit, so I broke the run into smaller chunks.
The first fifteen minute segment’s average pace,15:19 was not too terrible and was fairly close to the 14:40 pace I was attempting. This section had some hilliness associated with it including a pretty good climb towards the end of it. Overall I felt pretty good on this segment and my legs were still getting warm. It was a challenge trying to run at a constant pace for this duration as often I would find myself below 14 minutes, closer to 13.
The rest interval I worked on light jogging and walking. This interval usually brings my heart rate way down into the recovery zone almost instantly. Overall not too bad, just a brisk walk.
The third interval I think is a bit misleading as I had some GPS issues near my last quarter mile due to buildings. My pace for the second fifteen minute interval set was a little slower at 15:47 minute per mile pace. Besides the GPS issues I know my legs start to get tired as I run towards the second interval set and that might be a factor. One factor that played a key in this run was that I did not eat well enough before hand and as a result my stomach was churning. As I neared the final minutes of this run, my hunger started to play tricks with my mind and I swear I started to smell pizza and steak cooking. It was surreal as this area never smells like any food except fast food.
A pretty good interval set with a bit of disturbing mind trickery in the end. This was probably the first time I truly did not properly eat right before hand and I suffered a bit because of it. The next interval set involves very short intervals and should be extremely challenging. So far pretty good progress and it has made my runs fun. I am glad my sense of smell and my brain were the only senses that got together, I really would have been worried if I started seeing things besides smelling them while running. Til next time.
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