The running program I followed last year had some speed work. The distances started off with 440's (1/4 mile), then got to 880 (1/2 mile), and then finally some mile repeats. I felt like these speed work sessions helped quite a bit, so I've been anticipating them being a pretty big part of my marathon training this year.
In looking at the Galloway plan - there are plenty of speed work sessions, but they tend to be mile repeat distances. While I don't doubt that these are extremely helpful when talking about a 26 mile race - I feel like it might be beneficial to work up to that kind of distance. It's probably more of a mental hurdle than a physical one - but if I can do something to help make those later workouts harder and more beneficial - then I mine as well give it a shot.
So today I decided to take one of these 35-40 minute mid-week runs, which are generally reserved for various drills (cadence, acceleration gliders, hills, etc) and so some speed work.
I started out figuring I'd just do some fartlek's - randomy speeding up and slowing down when I felt like it. However, after the first fast session, I decided to go with more of a structured interval regiment. Part of the reason is that I find it more helpful to have a time goal for the faster portions, as opposed to the fartlek methodology which is to speed up and slow down as you see fit. My problem with that method is that I don't want to speed up because it's more effort!
So as I was slowing down from my first interval, I decided I'd walk in between the intervals, as opposed to just slowing down the jogging speed. The reason for this was because I've found in previous interval runs that if I try to slow down, it takes a long time to recover to the point where I'm rested enough to speed up again. So in a 5 mile run, trying to continuously run, I'd get two maybe three intervals in. Didn't really seem too worthwhile.
However, if I walked in between, I could recover more quickly, and theoretically get more intervals in. More intervals means more time at a higher HR, which means better conditioning. Mine as well give it a shot!
Total Time: 49:17
Total Distance: 5.25 Miles
Avg HR: 157
Being an interval workout, the numbers above tell far from the whole story. However, to dictate each interval time and HR would be laborious, so I'll just sum up the general idea of how the workout went:
Warmup: 9 minutes (about 1 mile)
Running intervals of about 1:30, sustained HR > 170 for about 30-40 seconds
Rest intervals of about 1:30, with ending HR around 130
Cooldown: 6 minutes (about 2/3 mile)
About 12 total intervals
Comparing this time and distance to last Sunday, its nothing spectacular. It's a little bit faster (about 9:20/mile vs 9:40), and the HR is a little lower - but on the other hand last Sundays run was after an hour long bike ride. However, the major difference is that in this run, I was able to get myself into the intense and anaerobic HR training zone about a dozen times. This helps push the limits of what I can handle, which theoretically does more to improve my conditioning as opposed to a more leisurely jog that keeps a constant pace.
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