Interval Running

Several people have suggested I participate in interval runs as a way to increase my speed.  Interval runs, in case you don't know, are fast runs interlaced with slower runs.  For example, my regular pace is about 12.5 minute miles, but I want to be running at 8 minute miles.  So, I would do a short warm-up pace at a slow pace, then do a tenth mile at my 12.5 minute mile, followed by a mile at my target speed, then back to a tenth at current pace, followed by a mile at targeted speed, and so forth.  Today I decided to do my first interval run on the treadmill Maline's mom just gave us.  This gave me control on what I was doing and how I was doing it, so I knew that I would not be likely to hurt myself in the process.  I started out at a slow walk, then moved to my tenth mile at five miles per hour (12 minute mile).  I then went to 7 miles per hour for the next mile (8.57 minute miles).  This was the fastest I thought I would be able to go for a mile, so it seemed like a good starting point.  After all, 3 weeks ago, I was very pleased with 8:55 miles on the track, so 8:57 seemed like it should be a good challenge.

At the end of the mile I resumed my slower pace for a tenth mile.  I realized that 7 miles per hour seemed too easy, so I did my next mile at 8 miles per hour (7.5 minute miles).  Half way through I realized this still seemed too easy, so I raised the incline on the treadmill to get more of a challenge.  At the end of a mile I returned to 5 mph for a tenth of a mile, then decided to jump to 9 mpg (6.7 minute miles).  I set the incline at 2.5 and ran.  Surprisingly, I maintained the pace for the entire mile, making me feel extremely proud of my self.  At the end of the mile, I slowed to 5 mph, then 4 mph, before coming to a stop.  In all, I did 3.5 miles in 30 minutes, thus maintaining an average of 7 mph over the length of the run.  In other words, I sustained an average speed that was the same as what I had been forcing myself to do for only a mile.  I felt I could keep going, but decided that I had beaten my goal and it was best not to risk hurting myself by pushing too hard.

When I finished the interval trainings, I started working on core strengthening.  Six Hundred crunches and other variants of abdominal exercises had me feeling the best I've felt in some time.  In fact, I cannot remember ever feeling this healthy, motivated, and in shape!  Just a few weeks ago I was going to be content to finish the marathon under the 7 hour maximum time alloted.  Now my goal is to be under 4 hours, and perhaps even under 3.5.  When I started this journey, I never imagined that I would set a goal like that.  But now it seems attainable, and like I would be cheating myself not to run the marathon in less then four hours!

Daily I find more people who are following my writings and offering words of encouragement.  I am inspired by the people that tell me I am their inspiration.  I am ready for that medal which says that I completed the 26.2 miles, as well as the 26.2 sticker to put on the back of my car!

Finally, I have to thank my wife, Maline, and my son, Josh, for all their support.  They get up in the mornings a few times per week after I've already left for a run.  I am not there to help them in the mornings, and they never complain or get upset.  I did not consider how much time this training was going to take away from them.  I am grateful for their continued support!

Until next time, remember:  Run, Live, Sleep, Repeat!

Back to School

Here it is Thursday, and I have not posted about the weekend run yet!  My Boys & Girls Club opened this week, and that has been all-consuming as far as my time is concerned.  I've made time to run and workout, but that is about it.

Saturday's run was the 10.1 again.  I started out with the girls, who left me at First Street, then went on to Longhorn Dam.  As with last week, it was a run a mile walk a minute day.  I felt stronger at the end, though it was still tough to push myself that last little bit.  My total time was 2:15:32 with an average speed of 4.5 and pace of 13.26 minute miles.  I am working to get the time down, so I am no longer adding distance to my runs, at least not right now.  While the time is slower then I would like, at least I see my times increasing bit by bit.

I am working on 2 ways to increase speed outside my Saturday runs.  The first is that I am doing a timed mile on Wednesdays.  Last Wednesday was only my second attempt, but I knocked 19 seconds off my mile from the previous week.  I did not do the mile yesterday, as it was raining.  How much was it raining, you might ask?  Well, I would tell you, but I can't.  I emptied my rain gauge twice, both times it was overflowing, which means 6 plus inches.  Over the course of about 48 hours we received somewhere in the neighborhood of 16 inches at my house.  That, my friends, is not good running weather.  So, I will do the mile tomorrow.  My goal will be a 10 minute mile for tomorrow, and ultimately I am looking to be able to sustain 5 miles at 9 minute miles.

The second way I am trying to improve my time is on my mid-distance runs.  Ever since hitting 2.5 miles, I've started doing my training with the idea that I run a mile walk a minute.  Now that I am running 10 miles on the weekend, it seems silly to do the run/walk combination on my mid-runs, so now I am working to run that one the whole distance.  This morning was the first attempt, and I was pleased with myself.  Total non-stop distance was 4 miles.  Speed was 4.7 miles/ hour with an average mile of 12.59 minutes/ mile.  My goal was 13, so I made the goal!  I will continue this distance until I can get the time down to about 12.5, then will start increasing the mid-distance run.

One thing that has helped is hearing people talk about following my blog.  One friend recently told me she was inspired to start running after reading it, and another told Maline that he reads it all the time and is impressed.  We have a friend who is a runner and who used to run marathons who gives advice on technique, some of which I started implementing today, which is helpful.  All this support and all these comments are helpful.  No one says to run faster or better, which helps.  They support me where I am, and I know that with friends and family supporting me, I will complete this race in February with no problem, whatsoever!

Well, back to work.  Until next time, ponder these words from Michael Franti: "Love like your life depends on it because it probably does."