MarathonMaiden's Blog

January 19, 2010

Tuesday Intervals: Week 13. GET PUMPED

Filed under: Uncategorized — Tags: , , , , , , — marathonmaiden @ 16:18

First off: I’m so paranoid that my computer will get another virus like now that I keep running virus scans every hour. Am I officially crazy? Maybe but last hour it picked something up but I think I took care of it.  Eeeek!

Second of all: I LOVE you guys.  I don’t think I say this enough (or at all) but I get so motivated by your comments and your blogs.  I think I’ve mentioned that I do my running 100% alone in “real life”, aka my friends and family don’t really support me at all, so every time I hear from one of you it just feels soooo good to know that other can relate and know what I’m going through and understand.  Soooooooo I’m going to stop right there before this gets too corny.  But thanks 🙂

Gosh I get scared every Monday night when I’m planning out my Tuesday workouts.  And by plan I mean copy the workout to an index card and write down pertinent information. I don’t think it’s the actual speed work that I dread but Interval Day = Hill Day as well and I am terrified of hills.  This is week 4 of doing hills and I will admit they are getting easier to mentally wrap my head around but I do still get the heeby-jeebies thinking about them.

This is what my plan told me to do:

  • 5-7 X [1000m] @ 10k pace with 2 minutes recovery

And here’s what I did.  (So I guess I retract the “I only copy down my workout Monday night” statement haha)

  • 1 mile warm up
  • 8 X [1200m (3/4 mile)] @ 713 pace (just about 10k pace) with 400m (1/4 mile) recovery
  • 1 mile warm down
  • 5 minute bathroom / water break
  • 5 minute re-warm up
  • 6 X [ 90 seconds hills in ladder form (6%, 7, 8, 8, 7, 6)] with 60 seconds recovery (pace was 8:34 whole time)
  • Loooooong ass warm down

Total time = 2 hours
Total distance = 15 miles

What a great workout! I wasn’t planning on going for so long but by the time the warm down came up I was ready for a really long and relaxing one so the mileage did get inflated a bit.  Funny that I was probably the first person in the gym when it opened up at noon and the very last person to leave when it closed at 1400.  I’m sure the person working the desk and other gym-goers thought I was crazy. They’re probably right. 🙂

The interval section wasn’t that bad, like usual.  I changed the plan and added 200m to each repeat because it’s easier to keep track of on the treadmill .75 miles than .621.  Plus the recovery of 2 minutes roughly equaled .25 miles so it was very easy not only to keep track of when to change pace but it was also really easy to keep track of the number of repeats I did.

It was also good for me to keep the pace at 10k pace rather than trying to go faster and harder.  As Lacey has noted in the past, the whole point of repeats is to make it to the last one rather than push it in the first one and die for the rest.  It’s a lesson I’m trying to avoid learning the hard way.  By interval 6 I was still feeling good so I decided to tack on an extra repeat rather than increase the pace.  I think it was a smart choice as by the end of repeat 8 I was feeling that build up of fatigue in my legs.

I guess today was 2 separate workouts done back to back because I took a 5 minute break between the intervals and hills and each got its own warm up/down. This also allowed me to watch an obscene amount of the History Channel.  I got to watch a show on the Pacific Coast Highway (which I now want to drive the whole damn thing) AND a show on the Saraha desert and how it was once a fertile rainforest.

The hills weren’t as bad as I’ve done in the past.  Yes they were really hard but I think that it was more manageable because I chose to go with more intensity (higher grade (6-8% vs 5%)) but for a short duration (90 seconds vs ~4 minutes).  Because of the shorter time interval I was able to mentally stay with it and not want to quit.  In fact despite having 6-8 repeats written down on my card I was willing to let 4 happen and then call it a day (because hills scare me *that* much).  I’m thrilled obviously that I was able to get in 2 more repeats.

My legs felt soooo tired at the end, like they were out of gas, but I knew that I needed to warm down.  I know that if you just STOP after such intensity then blood pools in your legs.  Not good.  I probably didn’t need to go for as long as I did but when I hit the amount of time I planned for the warm down I noticed that for an extra 6 minutes I would hit 2 hours AND 15 miles.  And numbers like that don’t happen every day you know.  So I was tempted and couldn’t resist.  I even thought to myself that I was crazy and I didn’t need those minutes/distance but hey my number crunching ways couldn’t say no. Heh.

The only downside to the workout was that it was right during lunchtime and I was starving when I finished.  I didn’t eat much after breakfast because I wasn’t hungry yet but I let too much time pass between eating and basically just inhaled a ton of food.  Like literally it probably was a ton! I guess that’s why they say don’t let yourself get too hungry ever? Haha 😛

In other notes: I was right about yesterday at the gym being crowded.  Both the T&F and bball teams were there and my school has a tiny gym in general and the weight section is small too.  Not good for trying to get weights / space.  Plus so many people talking and being chaotic makes me unable to think.  Boo. One day I’m going to write a post on the gym-goers I see as Special K suggested.  I’m trying to draft something now but I can’t seem to erase the bitterness in it.  Oops, something to work on I guess haha,

BUT I’m pretty sure my 3:30 goal for Boston is official-official.  One of the T&F coaches was there (the one who has been trying to recruit me to pole vault / high jump for the past 4 years) and he was asking how much I was running and why etc. because he sees me running all the time and in places that are pretty far from the school (well duh because I’m running big miles haha).  So I mentioned that I was training for Boston, wanted to better my debut marathon time etc.  And when he asked me A) what my debut time was and B) what my goal time was, he was VERY impressed with my goal of 3:30.  But he also told me that 7-8 minutes (PR = 3:37:58) is totally doable because the race is so long.

So now I’m even more pumped than ever! Wooooooooooot!



  1. I know exactly what you mean about loving the support of fellow bloggers. I have a very supportive family but my friends don’t really work out or run much and it’s great to have someone to motivate you, bounce ideas off of and ask questions and such. Great job on the workout! I think that’s a really good goal for Boston, you can definitely do it!

    Comment by BostonRunner — January 19, 2010 @ 16:39

  2. Your gym is only open for 2 hours? rip off.
    And re: “it’s been so nice out you should run outside” lol do we live in the same state? It hasn’t stopped snowing ALL day and I didn’t even think it was supposed to today

    Comment by Evan Thomas — January 19, 2010 @ 16:48

  3. Great workout!

    Yeah, I like the support from other bloggers. I mean, my family supports me but my mom is the only one who runs. And even that has only been for a year. So none of them really understand the running more than 2-3 miles at a time thing.

    Awesome that the coach supported you! With the miles you’ve been putting in and your Tuesday workouts, I’m sure you’ll crack 3:30 at Boston 🙂

    Oh, as per your comment on my blog, I’m only more advanced in math…you’d kick my butt in physics!

    Comment by Nick — January 19, 2010 @ 16:50

  4. Holy moly. Awesome workout (I can only do intervals OR hills or else I get injured – I’m not “advanced” yet). And I haven’t been following your blog for very long, but I hope to be supportive!

    Comment by EE — January 19, 2010 @ 16:55

  5. That is an awesome workout. Speed workouts seem to be the only kind where I’m tempted to add on extra miles. The interval part goes by so fast that I want to chill out a little bit at the end before I’m done.

    Comment by EarlyRunner — January 19, 2010 @ 16:59

  6. Great workout! I was sitting there adding up your distance before I looked down & saw it was 15 miles. Nice! My goal for Boston is also 3:30 (previous PR was 3:34 in October 2008 at Columbus) but I haven’t run a marathon since Boston last year and I get hurt frequently so I can only run 3-4x/week. I’m kinda following the FIRST plan but also throw in my own variation like you. From reading your workouts, I think you’ll kick butt in Boston! Good luck!

    Comment by Jenny — January 19, 2010 @ 17:06

  7. That’s so exciting!! You can definitely handle 3:30 🙂 Sounds like a good workout!

    Comment by Heather — January 19, 2010 @ 17:15

  8. Thanks for the shoutout on your last post! I wonder if my computer has the same virus. It’s not useable (at work right now).

    Comment by Jess — January 19, 2010 @ 17:17

  9. I do all of my running along as well. My friends/family think I am nuts!

    Nice 15 miler! I don’t have my speed workout until Wednesday, but your post got my psyched to kick some ass!

    Comment by Matt — January 19, 2010 @ 17:27

  10. Lol I totally meant to say Thursday considering Wednesday is tomorrow. Damn it has been a long day!

    Comment by Matt — January 19, 2010 @ 17:27

  11. Great workout!

    Comment by Laura — January 19, 2010 @ 17:35

  12. Hill intervals for 15miles!!! GOOOOO chica GOOO!!! haha! that is so baller…no wonder the track coach wanted to talk to you! I am so impressed with your passion and commitment to running! Are you doing these workouts outside or on the treadmill? Can you run 15miles on the treadmill? I donno if my attention span could take it, but I want to try! 🙂 I hope you’re having a great day! Enjoy your TV shows tonight!!! xoxo!

    Comment by Lizzy — January 19, 2010 @ 18:11

    • Oops for the delay in response: but the interval workouts are all on the TM but everything else is 100% outside (weather permitting of course). I’ve done steady LRs on the TM before but doing the intervals makes the time go by soooo much faster! And if you’re worried about attention span pop in a movie. I’ve done that in the past and it makes time go by once you get into the movie/show 🙂

      Comment by marathonmaiden — January 22, 2010 @ 21:44

  13. 3:30 goal? you are a badass. i’ll be happy with 5 hours. i don’t know that i could do 15 on the treadmill. most i’ve ever done was 10 and i was about to go crazy.

    Comment by runningd0wnadream — January 19, 2010 @ 18:19

  14. holy mileage batman. serious speedwork and hillwork today. i don’t know how you do it back to back! but you are going to be so freaking prepared physically and mentally for boston i know for an almost fact that you will hit 3:30 so hard it won’t know what happened 🙂 god damn. i can’t get over your badassness tuesday workouts:) GREAT JOB. i mean it. GREAT GREaT GREAT job 🙂 and way to impress the track coach.

    Comment by Lacey — January 19, 2010 @ 18:41

  15. Wow. That was a great workout. So inspiring. BTW – why didn’t you run T&F or cross country at your college?

    Comment by a marathoner — January 19, 2010 @ 18:55

  16. That’s a brilliant session, Karyn. Oh, how I wish I was a student again and able to run during the day..! Just be sure to get proper rest in there too so your body gets all the benefit of these monster miles. The low of being injured (popped my hamstring yesterday) is best avoided.

    Comment by Ian — January 19, 2010 @ 20:45

  17. Yay for a great speed session! It feels good to state goals outloud, doesn’t it? Makes them more real! With that kind of training, you will have no prob smashing through a 3:30- I’m so excited for you!
    Bummer about the TV situation. I won’t ruin TBL for ya…..

    Comment by tmart — January 19, 2010 @ 21:24

  18. 3:30 is definitely doable for you! yay for another good speed session. I need to do one tomorrow or Thurs and I am not mentally ready for it yet. eeeek!

    Comment by runningfiance — January 19, 2010 @ 21:45

  19. please do write a post on college gym-goers! ohhhhhh man… the memories.

    3:30 is definitely do-able. keep the hard days manageable and the easy days eeeeeeasy!

    Comment by paige — January 19, 2010 @ 21:47

  20. What a great workout!!! I think you can totally smash 3:30!

    Comment by triathena — January 19, 2010 @ 22:29

  21. WOW what an intense workout girl! YOU ROCK! I did hills yesterday, and am DEF feeling it!

    Comment by Kathleen — January 19, 2010 @ 23:48

  22. i was totally a teddy fan!!!!!!!!!!!!!!!!!!!!!!! 🙂

    Comment by Lacey — January 20, 2010 @ 10:43

  23. Omigosh…that’s a crazy intense workout! Intervals and hills on the same day? Is that like speedwork on crack?!
    3:30 is totally do-able for you! Watch out Boston!

    Comment by The Laminator — January 20, 2010 @ 23:03

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