Tuesday, March 31, 2015

03/31/2015 Finally, a significant, outdoor workout! Mini-pyramid run

I cannot tell you the last outdoor workout that I had that made me feel satisfied at the end.  It has been a long time and this winter was demoralizing.  The cold weather, the ice, the snow, etc.  It all took its toll on not only my running, but a lot of people's.

Today, I was determined to get outside after running in the frigid temps on Sunday and understanding the amount of time I have left to train for my serious events at the end of May and June.  I still have plenty of time to get in some great workouts and I wanted to start that today.  Here is this afternoon's workout:

First a 1.5 mile warm up jog, then I did these intervals with about a 2-2:30 walk in between.

400 meters in 1:30 (that's 6:00/mile pace)
800 meters in 3:20 (6:40/mile pace)
1 mile in 6:50
800 meters in 3:25 (6:50/mile pace)
400 meters 1:36 (6:24/mile pace

I then finished up the workout with a nice, slow, 1.5 mile cool down.  In total, the workout lasted just under an hour and was just over 6 miles, if you include the rests.

I am happy with this workout today.  In a few weeks, I will look for more in this session though.  At least, I will add another mile in the middle, if not a couple 1200 meter runs as well.  Hard paces, limiting the rest a little more, and stretching out the workout will increase my aerobic threshold significantly.

For now, I'm tired and hungry :)

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