Week 12, Day 2
Goal: 5 x 1600 in 7 min/miles starting every 9 mins (8 miles total)
Today’s session was in 2 parts owing to the fact I ran out of lunch hour. An hour seems like such a long time to get 5 miles of intervals in but when you add up the time taken to get these done it’s surprising:
Time to leave desk, sign out and get to car: 2 mins
Time to get changed, visit loo, find £1 for the locker, find a place to put the key: 8 mins
That’s almost 15 minutes of faffing … and I have to do that all in reverse again when I’ve finished at the gym. Plus have a shower and dry hair. In fact … how do I ever get a chance to fit a run in?
Managed to get in 3 of the 5 mile intervals at 7 min/miles starting every 9 mins. Had a 3 minute warm up too. Only meant to have a 2 min warmup but I’m blaming a chatty friend on the treadmill next to me …
Distance: 3.44 miles
Made it back to work with 1 minute to spare ….
Plus sides of treadmill work: The treadmills are in front of a mirror which can be a bit disorienting, but which gave me the perfect opportunity to work on my form. Both Steve and Sam have mentioned that I hunch my shoulders and don’t move them as smoothly as I should.
I used the 30 mins on the treadmill to practise how I moved my arms. Sam gave me a tip at the bootcamp day which was to put all my shoulder weight into my elbows and pretend I was putting my elbows into egg cups. I also had a play with cadence and stride speed which is easier to do on the treadmill as you don’t have to look out for kerbs and extendable dog leads.
Although I feel that doing intervals on the treadmill is cheating a bit, at least I managed to get some useful form work done at the same time.
Part 2:
Distance: 4.76 mi
Time: 39:04
Laps
Mile 1 8:44 min/mile
Mile 2 8:53 min/mile
Mile 3 6:57 min/mile – sub 7 interval
Interval of 2 mins walking for 0.13 mileMile 4 … and this is where it all went wrong! I pressed the lap button and didn’t stop to consider it didn’t start the mile again … so I was 0.13m short for the last interval …
‘Mile’ 4 6:36 min/mile
0.76 mile cooldown at 8:48 min/mile
why not use the handy workout function on your Garmin and preset all your rests and such? i used to do that a lot then forgot to do until i started reading your blog now i have loads in there
ReplyDeleteI really need to get sorted and do that - it would definitely be really handy with all of the intervals I've got coming up. Do I need to do this in the Training Centre on the computer?
Deleteyou can do it on the watch but its a lot harder, people still using the training centre? i tend to use Garmin Connect more, but its a lot easier to do on the computer than on the watch itself.
ReplyDeleteI'll have to make sure I do that. I've got quite a few runs where I've got a mile warmup and then into the proper run and it's such a pain having to stop and reset everything ...! Thanks! :)
Deleteworking like a trojan my friend, well done :)
ReplyDeleteThanks Paul. Can't believe I'm getting towards the end of the training. When I started it, it felt like SUCH a long time to go!!
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