That was wicked haahd. <—said in the thickest Boston accent, possible
But it was awesome!!
I will admit to a few modifications from what Becca used for her speed/interval work but it looks very similar:
- Warm Up: 1.5 miles @ 6.2 mph (I started with a 2-min walking warm-up before this, hard to go right into a run at 5:30 in the AM!)
- 4 x 800m (1/2 mile) @ 7.6, 7.7, 7.8, 8.0 (7:53/mi, 7:47/mi, 7:41/mi, 7:30/mi)
- Recovery: 400m (1/4 mile) @ 6.0 mph between each interval (I went to a 3.5 mph walk for the first minute of each recovery round)
- Cool Down: 1.5 miles @ 6.2-6.4 mph (my cool down was a 1 mile vs. 1.5 – because I had to get ready for work)
I have to say, while each speed round pushed me to the edge, it was an AWESOME feeling to know that I could keep that pace up relatively well for the 1/2 mile. Partially because it made the entire workout zoom by, but partially because it just felt good to push msyelf beyond my “comfortable” or “safe” pace.
I guess there’s something to be said for being “uncomfortable” workout-wise too, and not just career-wise! I’m all about the getting uncomfortable this week, aren’t I? Go me?! 🙂
Anyway, I highly recommend this speed workout, not just to anyone looking to increase speed, but for anyone who’s part of the Dreadmill Haters club like me! Though, if this keeps up, I might turn into a quasi-dreadmill fan…at least for the winter…and only when its near impossible to run outside due to weather, time of day (i.e. wicked daahk), that is. 😉
I’ll also say, this workout worked wonders for my mood. I’m on an eternal runner’s high/endorphin rush! It’s like walking on air. Love it.
And PS. If anyone is digging deep for workout motivation, posting your workout the night before actually doing that workout is HUGE motivation when that alarm blares at 5:20am. There was no WAY I was missing my workout today after that!!