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.
Distance: 4.76 mi
Mile 1 8:44 min/mileMile 2 8:53 min/mile
Mile 3 6:57 min/mile – sub 7 intervalInterval of 2 mins walking for 0.13 mile
Mile 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