new to intervals

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new to intervals

Bricks
Runworks 2005 5M Racer
Chicago
Joined: 09 Dec 2004
Posts: 222

new to intervals Posted: Tue Mar 08, 2005 7:24 am

so i woke up this morning with an odd sensation after an interval workout last night..... no pain??? I had some decent mileage on the weekend, 7 and 14 on fri/sat and was pretty gassed at the end of the 14, woke up on sunday pretty tight and the recovery run didn't do much to loosen me up like it usually does, or so i thought. yesterday i was still a little sore and thought maybe i overdid it on the weekend and should push back my scheduled interval workout a day till i was fully recovered from the weekend. against my better judgment i did the intervals and felt great doing them. i fully expected to wake up today pretty sore but feel zip. i know DOMS can take longer to set in, but with just a recovery run this evening i don't foresee any hiccups. i'm still getting a handle on these speed workouts, but a lot of my ambivalence about them has been quelled so far...

Rickshaw
Runworks 2005 5M Racer
San Francisco, CA
Joined: 26 Nov 2004
Posts: 1157

Re: new to intervals Posted: Tue Mar 08, 2005 9:39 am

Maybe this is just me, but I never experienced much pain or soreness after interval workouts. Not that they were easy, but the total mileage involved was low enough that it didn't produce that kind of problem. If I overdid it, usually I'd just feel really tired and lethargic the next day. I'd say that as long as you're able to follow your workout plan, and do as many intervals as you'd hoped at your goal pace and with the specified rest period in between, then you're doing great. If you have to cut the workout short, or slow down the intervals, or lengthen the rest periods, then you might have bit off too much.

Bricks
Runworks 2005 5M Racer
Chicago
Joined: 09 Dec 2004
Posts: 222

Re: new to intervals Posted: Tue Mar 08, 2005 9:46 am

i see. that's a good point. i never thought of it that way. i'm just so intimidated by speed work still. now that i look at it that way i guess i only did 2.5 miles of hard running with 4-5 of jogging with the rest intervals and warm up/cool down. i do remember reading somewhere that you want to finish feeling like you could do 1 or 2 more if you had to. and that's about how i felt too. i was pretty consistent. i did 5x800's. The first 3 were into a stiff wind 3:12, 3:15, 3:13 and once i got up near home i had enough of that and did the last two with the wind at my back 3:03, 3:02. My heart rate was very consistent through all 5 intervals and recoveries.

Rickshaw
Runworks 2005 5M Racer
San Francisco, CA
Joined: 26 Nov 2004
Posts: 1157

Re: new to intervals Posted: Tue Mar 08, 2005 10:14 am

Sounds like a good workout. Did you do these at a track? I guess not, since there's no such thing as having the wind at your back when you're running laps. How long were your rest intervals, and did you jog them, walk them, or sit and rest? If you feel intimidated by speedwork, you should come to my track. Anyone who's actually RUNNING (as opposed to walking, pushing a stroller, doing tai-chi, etc) is a virtual superstar there. :-)

Bricks
Runworks 2005 5M Racer
Chicago
Joined: 09 Dec 2004
Posts: 222

Re: new to intervals Posted: Tue Mar 08, 2005 10:29 am

the track i use downtown is closed in the winter so i just do my intervals on the lakefront path where i do the rest of my runs, which is conveinently marked every 1/2 mile. it actually works out quite nice. i just have to make sure the 1/2 miles i run hard are the sectons of the path where you don't have a small bridge or sharp turns, etc. they end up being pretty strait shots and it doubles as my commute. yeah, i jog 1/2 mile between the intervals. really slow oncei stop then speeding up a little bit towards the start of the nxt interval. they end up being 4.5-5 minutes or so. i heard that jogging them helps recovery more than if you stand or sit. yeah, i actaully experienced some of that yeasterday. once i finally got up north and got to turn around and do one with the wind at my back... the girls i just slogged past a few seconds ago had some funny looks on their face when i sprinted past them going the other direction....

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