MarathonMaiden's Blog

February 2, 2010

Another Interval Tuesday: Week 11 style

Filed under: Uncategorized — Tags: , , , , — marathonmaiden @ 15:41

Thanks for all the positive reactions to my January recap. I’ll admit that I had to check and re-check the numbers before posting because I couldn’t believe how much I ran during those first 31 days of this year. Wowza indeed! I didn’t see that one coming at all. And don’t worry: I’m totally being careful with taking it easy in other aspects of my life so that I’m not wearing myself ragged (ie lots of sleep, less challenging courses (well at least I’m not in the classroom as much as previous semesters, I’d argue that Quantum Physics is pretty challenging haha) and eating lots and right) 🙂

I’m also glad that you guys like it when I post my average paces and that kind of stuff.  I’m always hesitant to do so because I know how competitive I am and when I see other people’s paces it can be weird.  But I’ve found that the longer I’m in the blogging world the more comfortable I am with seeing other people’s paces as just that: other people. So I definitely don’t mind sharing mine with you in the future.

Moving along, today is Tuesday which means INTERVALS.  I’ll admit that I always get a little nervous Monday night knowing that the next day is going to be intense.  But I’m also way excited because, let’s face it, running fast is wayyyyy fun!

Here’s what my plan called for:

  • 3 X (800-600-600) @ 5k effort with 90 seconds recovery between each interval, 5 minutes between each set

And when have I ever done the workout exactly as indicated?

  • 2 mile warm up
  • 4 X (800 (.5 miles) – 600 (.38) – 600 (.38) @ 6:45 pace with 90 seconds between intervals, 5 minutes between each set
  • 1.5 miles @ MP
  • 1 mile warm down

So a couple of things to note or at least things that I noted heh:

  1. No hills.  I just needed a mental break from the past 5 weeks of including hills.  At first I felt bad about skipping them but no other plan I’m aware of has hills every single week.  Just because mine doesn’t have any and I’m improvising doesn’t mean that I need to go overboard.
  2. Extra interval set.  Because I wasn’t doing hills I still felt like I had a little kick left in my legs so I made an impromptu decision to add an extra one.  My legs were feeling it by the end, and strangely so was my lower back, but I was happy with how they felt.  Not dead but fatigued. That was probably because:
  3. 6:45 = faster than my 5k PR pace.  I’ve only run one 5k and the pace was 6:56.  I definitely think I am faster than that and the reason I was “slow” (read: slower than I think I’m capable of) that day was inexperience with short racing strategy.
  4. Including MP miles at the end.  By the time I got to these miles (which were another impromptu decision) my legs were tired but MP felt really nice.  Like really easy nice.  Sure my goal MP is 8:00 (for a 3:30 marathon) and that isn’t terribly fast but still will be hard to maintain or average for 26.2 miles. I definitely thought that it was nice my legs could handle it 100% and I had already put in 11-12 miles of hardcore intervals at that point.
  5. I saw the head track coach and he’s still sooo nice to me.  I think that he knows what a hard worker I am (even though he doesn’t know I’m training for Boston — that was a different coach — and he actually ran Boston in 2009) and I also know that he’s disappointed that I’m not running and jumping for him but I love that he asks me how I am in a way that’s not purely conversational.  Like he actually wants to know.  So I’m thinking: would it be weird to ask him if I can use the ice whirlpool in the trainers room that’s for school athletes? I really want to experience an ice bath but I feel awkward just showing up to the trainers because I’m not known there. Hmmm just a musing I suppose.

Overall I’m incredibly happy with this workout.  If you recall, last week I complained about feeling like my workout was phoned in (sorry I keeping beating the phrase into the ground but it’s the only way I know how to describe it) and it definitely didn’t feel that way this week.  I think that it had to do with a touch of overdoing it (ie the streak) as well as the combo of interval length and speed.  I genuinely think that longer intervals are wicked easy for me so the shorter ones today helped kick my butt.  Plus with no hills I didn’t have to dread the second half of a workout haha 😉

Also I’ve been battling a sinus infection the past few weeks which probably took a toll on my outlook.  3 weeks ago I went on a Z-pack to clear up the infection but after a few days of relief it came back with a vengeance.  It’s not sooo bad, mostly when I go to lay down in bed.  And even though my nose is stuffed up, nothing comes out when I blow.  And now there’s pressure in my ear.  Boo!

I absolutely hate going on antibiotics so I always wait until I feel like I’m going to die before going to the doctor.  Plus most sinus infection / ear infections go away on their own, so I always wait (maybe not the smartest choice as one year I did this and developed the beginnings of pneumonia.  Not smart!) AND I chronically get strep/sinus /ear infections during the winter months without fail and don’t want to be on meds 24/7.  But this go-round I was in so much pain one night that I wanted my ear drum to pop just to relieve the pressure (which has happened to me before and is INCREDIBLY painful in and of itself.)  And off to the doctor I went and am now on a heavy-duty antibiotic and hopefully this will do the trick and not mess up the good bacteria in my system too much.

Wow didn’t mean to write so much about my ailment! Hahah. But on a more positive / less complaining note: LOST is on tonight!! And it’s a 2 hours premiere. Woot.  And there’s a recap episode before hand so that makes… THREE HOURS OF LOST AMAZINGNESS.  Seeing as how I’m pretty bamf myself ( 😉 ) I think I can handle it but I just get so giddy thinking about the gloriousness that will be tonight.

P.S. Check out the giveaway that Marcia is having. Awesomeness continued.

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24 Comments »

  1. LOVING reading your interval work. loving it loving it. and seriously thank you for letting me know what a 600 translates to on the TM hehe…! but i mean that cuz it was confusing me 🙂 NOT A MATH PERSON. 🙂

    gosh sounds like you are sick!!!! i have heard of a z-pack but still not quite sure what it is? i also hate antibiotics. and the more you take them the less they work, right? grraarrrr.

    ear pressure is the worst. i can’t stand not being able to “pop” the pressure. worst feeling ever. get better soon!

    Comment by Lacey — February 2, 2010 @ 16:05

    • A Z-pack is a type of antibiotic. It stands for azythromax and it’s a 5 day course of drugs. By comparison I’m on a 14 day one now. Not fun! And I probably spend way to much time trying to figure out pace and distance on the tm haha so I’m glad you enjoy the fruits of my labor!

      Comment by marathonmaiden — February 3, 2010 @ 22:41

  2. Hope you feel better!! I think you should just ask if you can use the ice bath—the worst they can say is no! 🙂

    Comment by Heather — February 2, 2010 @ 16:30

  3. I know what you mean about hating antibiotics (I’m on them right now! oof!). I tried so hard to wait this one out but it finally got to the point where I couldn’t anymore! Hope things work out better for you and you feel better.
    I would definitely ask about the ice bath, that would be so amazing if they said yes! Great job on the run!

    Also, in response to your comment- you should definitely run the half marathon in Hyannis! That would be so much fun!

    Comment by BostonRunner — February 2, 2010 @ 17:05

  4. I love hearing others short workouts!! As I really try to work on MY speed (not comparing my speed to that of others…way to put that in your post!), I love what my running coach prepares for our track workouts because they.kick.my.butt and change up the normal “go out and run 12 at half marathon pace”. The short track workouts are definitely helping out (and my PLAYLISTS!). I always need to have a back-up awesome playlist to pump it up! AND soo excited about LOST. I cannot waiiitt!

    Comment by Kerry @ Running on Faith — February 2, 2010 @ 17:09

  5. Sinus infections are awful. I went through a few years when I kept getting them and/or bronchitis over and over and over. Awful. I finally went on Zyrtec, and I take it every.single.day allergy symptoms or no. It seems that keeping myself from getting stopped up because of allergies keeps the bacteria from having a nice place to hang out, and I’ve been basically infection-free since I started it. Don’t know if something like this could help you, but it was a godsend for me.

    Comment by EarlyRunner — February 2, 2010 @ 17:09

  6. :hail: 300+ miles in a month!?!? holy crap!

    Sorry about the sinus infection! Get some antibiotics and take care of yourself. You don’t want to get sidelined after all this great training 🙂

    Comment by runningfiance — February 2, 2010 @ 17:59

  7. I think everyone I know has a sinus infection, including me. Ew, they are awful. Also, that ear pain is ridiculous. I absolutely can not stand it. Great job on the workout, though, regardless of the stinky illness. Feel better soon!

    Comment by Rebecca — February 2, 2010 @ 18:26

  8. I tend to wait far too long before going to see someone when I’m sick. I wonder why I do that? Why are we so stubborn, Maiden? 😉 At any rate, I hope the antibiotics do their job – no more, no less.

    On a random note, I’m sure you’re going to get revoltingly tired of this question, but what field of medicine do you want to enter (if you had to guess)?

    Comment by EE — February 2, 2010 @ 18:32

    • I’m totally not sick of that question. I am sick of not being able to give a good response! Currently I want to go into endo but I totally think that I’ll change my mind a billion times before I even get into med school nevermind graduate hah

      Comment by marathonmaiden — February 3, 2010 @ 22:43

  9. I AM PUMPED FOR LOST!

    Comment by Matt — February 2, 2010 @ 20:09

  10. Urgh, I’ve always, always hated intervals. I used to purposely skip training during my track days to avoid intervals. They’re necessary of course, but so ….hard!

    I wish I had a TV!!!!!! I LOVE lost, but will have to wait till the season is over…

    Comment by sophia — February 3, 2010 @ 00:20

    • You can totally catch them online and keep up during the season. Hulu’s amazing and a lifesaver for sure!

      Comment by marathonmaiden — February 3, 2010 @ 22:44

  11. Ummmm…running AND you are sick, my goodness girl! I think you should write a post about motivation. Where do you get it from?

    Comment by specialkphd — February 3, 2010 @ 01:10

  12. Must start Lost…should I start with the first season – dvds maybe? How come you don’t run for your school team anyways?? you obviously have the discipline and drive 😉

    Comment by eatmovelove — February 3, 2010 @ 07:40

    • I just didn’t have the time to dedicate to an actual team. Funny because I probably spend more time running than the XC or T&F teams haha. But I didnt want to have to be at the beck and call of a practice schedule. Plus I totally enjoy the solo aspect of running.

      Comment by marathonmaiden — February 3, 2010 @ 22:45

  13. […] that’s when I read Karyn’s post.  I was TOTALLY INSPIRED yesterday by Karyn’s Tuesday track workout. Check her […]

    Pingback by Unexpectedly Awesome Double Day. Slow to Speeeeed. « Common Objects and Everyday Events — February 3, 2010 @ 08:30

  14. Way to rock it out!! I have had crud issues too, makes working out so much harder. I LOVE to see pace postings, makes me happy..

    Comment by Mel- Tall Mom on the Run — February 3, 2010 @ 13:42

  15. Sorry late to catching up on my favorite blog … great workout. You were smart to skip the hills … you want to be excited about doing pieces of the workout so giving yourself a break is wise.

    BTW – I did ice baths over the summer, not since. Too cold. Try a warm bath with salt to relieve pain, inflammation.

    Comment by a marathoner — February 3, 2010 @ 21:05

    • I’ve read mixed things about the warm bath with salts. Have you had success with that?

      Comment by marathonmaiden — February 3, 2010 @ 22:46

  16. Great workout as always, your intervals would kill me haha

    Comment by Laura — February 4, 2010 @ 11:33

  17. Found your blog from Lacey’s post about the intervals that she ran because she was inspired by you. That is such a great workout!

    Comment by morningrunner — February 4, 2010 @ 20:10

  18. Was wondering if you know the math formula to figure paces out ? For example: I wanna run a marathon in 2hrs 38 mins, how would i figure the mile average ? I know there are charts but i am looking for the formula used. Another example: a 4:33 miler wants to run 1000m repeats today, how would he figure out what his 1000m time should be ?

    Thanxs !

    Comment by Sonny — May 13, 2010 @ 18:53

    • I used the McMillian calculators to determine that kind of thing. I don’t have the exact website handy but a quick google search would solve that. Hopefully that helps!

      Comment by marathonmaiden — May 13, 2010 @ 20:41


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