Wednesday, October 26, 2005

Planned Pace/Explanation of intervals

ORN: 55 min, 5 w/u, 45 @ 3/2, 5 c/d

OK, let's see if I can explain. This is the same course as I "normally" run, along the Chicago lakefront. I use it as a barometer. By keeping the course the same and altering the run/walk interval I get a pretty good sense of how I'm feeling and how fast or slow I'm going.

Today was a "planned marathon pace" run. I know that I'll be useing a 3/2 ratio so I wanted to get the feel of that. It went great, which confirms the decision to take yesterday off.

EXPLANATION:

I do most of my workouts by time, not mileag,e and I always use some kind of run/walk interval when I "run". For example, run for 5 minutes, walk for 1 minute, then repeat for the total time. I also always walk for 5 minutes at the beginning and end of each workout. SO... today's workout was:

Total time; 55 minutes. 5 minute warm-up, 45 minutes of running and walking [3 minutes of running, 2 minutes of running and repeat] and then a 5 minute cool-down.

Waddle on,

John

1 comment:

Barb said...

Intervals are a godsend. A few months ago I never thought I'd be able to go 12 miles at one time, but thanks to a 4:1 ratio, I can do it and not be entirely dead by the end of the mileage. :)