Also found it interesting that you plot you runs overthe entire year (you have really skinny bars!)
another good rep session today - same as the last one but with shorter (90 sec) rests
times for 1656m were 7.41 7.41 7.41 7.39 7.33. equivalents for the mile would be 7.28 7.28 7.28 7.26 7.20. firmly in the range i was after
think i might try to add a 6th one next time.
Thanks for the encouragement. There is a flat 10 K at the end of April and I will try to maintain weekly speedwork towards that. Will let you know!
MTA: I looked at your log Jim and you don't run many intervals? Do you train fast once a week or how do you maintain your speed. Also found it interesting that you plot you runs overthe entire year (you have really skinny bars!)
Marquess of Utopia
Jim, it looks like you have a 4 mile run listed on 12/10/2008. Post a message in "Forum: Technical Support" so Eric can fix it.
Mandy, I think I want to echo the thoughts of Jim on your Mile repeats. I know for sure that it feels better to have walking recovery, but I also think it's better to keep the HR up some - you will actually recover faster at a really slow jog. Also - it prepares you better for the race. When I think of intervals or repeats, I think of the length and pace of my recovery, first. I also think it lessens the chance of injury to gradually accelerate through the start and finish lines of your interval. There's so many things you can do - think about how killer it would be to run your miles at 7:30, but recovery miles at 8:30. Add in a little warmup, and maybe a cooldown, and all of the sudden you have a 15+ mile workout in, and you will be more than ready for a 1:45 half. There's a lot you can do with variance of your recoveries. There are many ways to do it.
If you were to take a lap - really slow - like a 3 minute lap - I think you would find it to be a comparable recovery to 2 min. walking, but a better overall aerobic workout.