Thursday, August 27, 2009

Repeated success.

Had a good meeting in NYC yesterday. It's a potential big project for me so I was a bit nervous before heading down there but everything went well so I'm excited!

Now, back to running . . .

Ah, yes. My Tuesday intervals. The plan was for me to run 1.5 miles for warm-up, 6 x 400 @ 1:45 and then a mile cool-down. I made sure to hydrate well in the morning and eat a late morning snack. After feeding my son some lunch, I put him down for a nap and headed into the basement for my speed work.

(Luckily, I didn't run into any creatures down there!)

I did it! And it was tough. Oh, yeah. Very tough. Maybe I don't warm-up well or something because the first repeat was really hard to finish. The second one was a little easier and then the third, fourth and fifth repeats felt OK. The last one was puke-worthy, but I finished it. I'm thinking that maybe I need to get up to speed a little at the end of my warm-up. I ran the 1.5 miles at a 10min pace -- maybe I should increase my speed over the last half mile? I'm not sure. What do you speedsters do?

Anyway, after the speed work I cooled down for 1.25 miles and followed the workout with a nice stretching session. It feels good to be in training mode.

After my off (travel) day yesterday, I'm back for an easy 4-miler this evening. The weather is crisp today so I can't wait to head out! Yay!

Have a good day!

~ Felice

15 comments:

sian said...

thank you so much for my emails! I look fwd to them when I get them and am reading every word! I hope one day I can look fwd to running like you! Right now it is still a chore......happy training!

Lisa Slow-n-Steady said...

Yay for successful intervals!!

Mel -Tall Mom on the Run said...

Good work buddy.. I am not a huge warm up person, so I have no advice. I am VERY glad you did not get attacked by rabid Mice. BEst of luck with you NEW project.

Quix said...

I'm not much of a "speedster" per se, but I like to ease my warmup into my workout for two reasons. First, it's like the story that a frog will jump out of the pot if you turn up the heat too fast, but if you slowly increase the temperature he won't. A little morbid, but applied to running, if I increase the speed slowly, I find I can go faster and longer than going from say 6.0 to 7.0 immediately. Second, I get bored going one speed for too long, so even my steady runs I vary the speed up and down a little so it gives me something to do.

Marlene said...

Congrats on nailing those intervals! That is speedy, lady!

I always try to gradually pick up the pace during the last 0.5 of the warm-up, just top ease my legs into it. If I'm outside, I'll do a few short & fast strides instead.

J said...

Great job on the intervals. i do about an 1/2 mile warm up but because I am on the track i can then do some walking stretches and warm up stuff that we did when I was on the track team. That helps to get my muscles all set. Plus i sometimes do a couple of little mini accelerations so that I touch some speed before i start. Maybe just try varying speeds on the treadmill.

Jocelyn said...

Great job!

joyRuN said...

Good stuff all around!!

Meg Runs said...

I'd love some crisp weather!

RunToFinish said...

can you come yell at me with a bull horn or something... that's the only thing I can think of to help motivate me to do speedwork.

The Happy Runner said...

Amanda -- I was yelling at myself with an internal bull horn!! :-)

X-Country2 said...

Nice repeats! I love a good stretching sesson too. I should do it more often.

The Laminator said...

Ummm, I do what you do and take my warmups slow. For some reason, it kinda works...

Mel-2nd Chances said...

sounds like things are going your way! YAY!

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