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Thursday Interval Upgrade

Thursday, September 12, 2013

It's Thursday. I looked at my last blog, and the title said Thursday intervals on a warm day. It's been a week since I blogged?

Um, no. I wrote the wrong day into the title on Tuesday. So I had to go back and edit that, or it would confuse me for another week.

The heat wave here was a Tuesday/Wednesday phenomenon. Today the predicted high was 75° with showers. And it rained this morning. I managed a pre-work stroll on this work at home day when there wasn't anything coming down, and threw on a raincoat for a mid morning sanity stroll. While sitting and working, we had a real shower.

I contemplated running in the rain. Specifically, I contemplated what I would need to do to protect the electronics I run with. But I got lucky. Lunch time saw 72° F and cloudy, threatening rain, but nothing came down while I was out. The streets and driveway were wet from the morning rain, forcing me inside for stretches; but 72° F felt fine for walk/run intervals after two days of over 90° F.

The feet felt good after Tuesday's intervals, and they felt so good on Wednesday that I got in over 13K steps without working hard at it. So today was the day to ramp up the running intervals. That's a gentle ramp, from 1.5 minutes to 2 minutes. I kept the walking intervals at 3 minutes, and decided ahead of time to limit myself to 6 cycles of walk 3, run 2. That would be a total of 12 minutes running, up from 10.5 minutes on 7 cycles of walk 3, run 1.5 that I did the last 4 times out.

Baby steps. 12 minutes sounds like a really wimpy amount of running, but it's better to be wimpy than to overdo and not be able to walk. This is a hard lesson; I need to keep reminding myself of it.

As it turned out, the 3/2 intervals went almost exactly as planned. I used the same route I'd been using for the 3/1.5 intervals, and went just a bit past my driveway to fill out the last interval. That's covering roughly the same distance in 30 minutes that I had been covering in 31.5 minutes, with the increase in average pace entirely attributable to running a greater percentage of the time.

The final stats per RunKeeper were 3.14 miles in 30:02, for an average pace of 9:34 per mile. More important than the stats was the fact that my feet still felt pretty good after the intervals. I was able to be gently active when I needed to be, and to apply ice for long enough periods of time.

I think I'll be able to choose to do the next set of intervals either Saturday or Sunday, whichever works out better for weather and scheduling. I'm tentatively thinking Saturday, to allow myself to lift weights tomorrow and Sunday. Squeezing in the weight training has been as big a challenge as anticipated, and I haven't done well with it this week.

Still, it's been a pretty good week from a fitness perspective. Some non-fitness aspects of my life have been demanding attention, but fitness hasn't fallen off the priority list. And I've made progress in the walk/run intervals.

That's life. And life is good.
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Member Comments About This Blog Post
    Sounds like a great week for fitness.
    Hope the rest of your week end is great.
    1617 days ago
    I'm always amazed how fast you run despite walking a large part of the distance.
    All my summer runs were slower than 10 min/mile, today it was a really nice cool weather here (52 oF) and I was very glad to see I ran a 9:46 min/mile pace.
    In a strange way, your very fast pace helped me understand long ago that there are fast runners and there are slow runners - and I belong to the second group ; )
    I thought to myself oh dear I'll never be near as fast, so I may just as well accept my limits and enjoy my workouts as they are.

    I'm glad your interval training goes well and without pain!
    emoticon emoticon emoticon emoticon emoticon emoticon

    1618 days ago
    Great! Glad you are able to run without causing foot pain. It may be less than you would like, but as you commented, better than not being able to walk afterward.
    1618 days ago
    good job!

    1618 days ago
    Well played... keep on recovering... and life is indeed good! emoticon
    1618 days ago
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