Running Intervals - This Week's Plan

Last week was endurance and so this week I'm working on intervals (to build on my pace).  My plan is to tackle my 5k route (3.2 miles) one mile at a time.  Run 1 mile at a 7:00 min pace, then walk out 30 seconds, then back 30 seconds (so I'm back at the 1 mile mark) and then repeat 2 more times.  My middle mile will be the long one at 1.2 miles and, therefore, my target is 8:24.  Last night was my first attempt at this schedule...

I totally destroyed my workout in the first 0.5 miles… what I intended to run in 7:00 I ran in 5:55!!! Ugh! Way way too fast! That first split is just shy of a mile, right at 0.9 miles, but I never adjusted my split location b/c it’s right in the middle of a turn in the sidewalk, so I can be sure to have it in the same place every time, otherwise I’d have to go by small saplings along the path or something… so anyway… translating that 5:55 to a mile makes it a 6:15 mile!!! hahahaha… WAY TOO FAST… then I walked, took me 45 secs just to regain myself, then decided to start up again at 2 mins (not 1 minute)… went another .25 miles and decided that I was TOAST… stopped… walked back 2 mins, then jogged to my .9 mile mark, and then hit 7:00 on the way home from that point and it felt good… but man I really killed myself with that 5:55 start! Ugh…


Background info: I had a screaming headache that kicked in around 3:00, I was hoping that getting home, playing with the kiddos would eliviate my pains, nope, nothing… food didn’t help either… so then I was relying on my run… MAN OH MAN! That was the WRONG answer! Blood pumpin’ too fast, breathing too hard… anyway, I was exhausted before I started… I think I could have gone to bed at 7 last night! ha! so all things considered with my condition… I consider that run as a B+… great first attempt! At least now I have a feel for what a 7:00 min pace is! That will certainly help me out tonight!