MarathonMaiden's Blog

January 12, 2010

Interval Tuesday: Week 14

Filed under: Uncategorized — Tags: , , , , — marathonmaiden @ 17:00

Whew! I’m just going to jump right into my workout First I want to say that I’m glad you guys liked my Fueling: Post Run post yesterday. Hopefully I can write more stuff about that but it took me for-freaking-ever to organize my thoughts on that one it might be a while heh. It was nice for me to flush out my ideas and my thoughts on the whole running and nutrition relationship as I think running isn’t solely about running.  Again any type of post like that will take me awhile to compose so expect to see that in the future.  Hopefully not 5 months though 😛

But before I get off on a tangent: today I want to talk about my workout because man it was INTENSE! But then again: when is interval Tuesday NOT intense?!

So here’s what week 14 of my plan told me to do for my interval workout:

  • 3 X (800-600-400-200) @ 5k-10k pace with 1 min recovery and 3-5 minutes between sets

And here’s what I ended up doing:

  • 1 mile warm up
  • 3 X (800 (7:13 pace) -600 (7:00) -400 (6:45) -200 (6:30)) with 1 min recovery and 4 minutes between sets
  • 4 X 1/2 mi hills, MP, 5% with .25 mile recovery (recovery with grade only: .5%)
  • 2 mile warm down

Let me just start off by saying that I hate hills with a passion.  Like last week the hill portion damn near killed me.  And today I honestly thought that I wouldn’t make it through the last one.  But I’m a pretty stubborn person and can mental just put the hammer down when I need too, which is what I did.  I was able to power through because I hated the fact that I was scared of the hills portion of the run.  But I think my problem is mostly mental as when I was actually running the hills I was able to talk myself out of quitting.  That said, I do think I may be going for too long as a half of a mile is a pretty long time to be going.  Next time I think I’ll do shorter hills – maybe 90 seconds – at a higher grade – maybe 8%?

The intervals themselves were pretty good.  I actually felt like they were a bit on the slow side and I’d have liked to push the pace a little bit.  But my plan cautions me from doing intervals too fast, after all I’m a marathoner not Usain Bolt, and I’m trying to “trust the plan”.  That’s not to say that the workout was a walk in the park on the interval portion and maybe I have a skewed look because I did the hard hills after which made the intervals seem so much easier. It was nice to have the different distances be different speeds too.  Doing the 800m after having done the 200m made it feel so much slower. I felt like I was walking! Well not really but you get the point 🙂

But I think that speed sessions like this are “easy” for me (or don’t feel as hard) because of my background as a high school 100 and 200 meter runner.  Running a 200m @ 6:30 pace today is NOTHING compared to how fast I had to do them back in the day. I guess it’s because I feel like I’m “cruising”, as opposed to sprinting, which is the way it should be in marathon training but definitely a change from what used to be the norm.

In any case I feel like I should feel more spent than I am: yes my body is tired and my muscles are fatigued.  But the adrenaline after that workout was ah-mah-zing! I am pumped and it’s funny that I get this way after the really intense hard sessions, the ones where I might semi-dread doing them and want to back out and do something easier like a steady easy mid-distance run.  But once I’m done, man there is no high like it!



  1. Niceee workout! Haha.. I have a “I eat hills for breakfast” shirt that I made for the xc team the year I was captain. I should send it to you. 😀 p.s. I tagged you in my last post!

    Comment by Erika (Dr. TriRunner) — January 12, 2010 @ 17:50

    • Sounds like a pretty amazing shirt! I totally need to start making that my motto when I do hills

      Comment by marathonmaiden — January 14, 2010 @ 21:38

  2. Excellent workout! Keep up the good work, dear!

    Comment by Rebecca — January 12, 2010 @ 18:33

  3. Get it girl! (I love hills to death and despise speed work…)

    Comment by Kathleen — January 12, 2010 @ 19:19

  4. I know how you feel. I dread the speed workouts, but once I’m done, I feel like a total rockstar. Now you’ve got me all pumped for tomorrow morning’s workout (quarter mile intervals – ick).

    Comment by runningfiance — January 12, 2010 @ 19:44

  5. Sounds like a great workout!!

    Comment by Heather — January 12, 2010 @ 20:01

  6. Great workout! Sounds like a toughie!

    Comment by Matt — January 12, 2010 @ 21:39

  7. great workout!!!!!!!1 you totally inspired me to finally get my butt in gear. i made a training schedule, i think the same one you are using, but modified. so i’m a couple weeks behind you. i did 2x (4×800) today. i would like to run mine faster, too, i want to run them all in 3min, but i’m being more disciplined now about volume. elliot keeps reminding me of this, too. it’s good to go by your 10k pace (in your case maybe your goal 10k pace). i ran my 800s in 6:48 pace and while the first few felt too “slow” i wanted to stop at 6. so the fact that i could stick it out for 8 made me realize it is super important to nail your pace and endure the entire workout.

    btw, thanks for inspiring!!! 🙂

    Comment by Lacey — January 12, 2010 @ 22:29

  8. Way to rock the workout. I used to hate running up and down hills all the time when I lived in NM, but it gets you in great shape.

    Comment by EarlyRunner — January 13, 2010 @ 14:45

  9. Way to bang out that workout. Intense does not even describe it. That looked like a killer! Great job.

    Comment by A Marathoner — January 13, 2010 @ 16:04

  10. I can understand why you don’t feel tooo drained after the workout. A lot of times I’ll go into a tough tempo or interval workout really tired, but finish the workout feeling like superwoman. The fatigue usually sets in right before bed, and then I sleep like a baby. It’s glorious!

    Comment by Liz — January 13, 2010 @ 16:17

  11. Majorly intense workout! Wow!

    Comment by The Laminator — January 14, 2010 @ 12:36

  12. I feel tired just reading that! Great workout 🙂

    Comment by marathonmummy — January 14, 2010 @ 15:49

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