I have vowed to get back into good running shape this year, but there is a problem, part of getting into good running shape includes increasing your – well not your’s, but my workout intensity. Today was the first day of adding Hills and a touch of speed work to my running and it really sucked!
Hills disguised as speedwork or is that speedwork disguised as hill work just plain hurt. As I said on Facebook & Twitter my legs felt like jello and I still felt like I was going to puke a 1/2 hour later.
I guess that means that I had a GREAT workout.
Oh I probably over did my first intensity workout, but the knee feels great, nothing hurts now that I have sat down and rested for about an hour. That is my problem, I do like to go fast and when I schedule fast running, I tend to do more than I should.
However, I am not a fan of hill work, never have been and never will be. Here is the actual workout:
- 2 mile warm-up
- 200 yards (alias 4 telephone poles) to top of hill – 80% effort. This side of hill is long grade.
- go over the other side jog two telephone poles
- 100 yards (alias 2 telephone poles) to top of hill – 85-90% effort. This side of hill is steep grade.
- walk/jog 4 telephone poles
- Repeat 5 times
than after that
- run slowly towards house stop when get two telephone poles away
- 100 yards (yes 2 telephone poles) on flat – 90% effort. This was on a flat section!
- walk/jog back two poles
- Repeat 5 times
- Slowly run 1/2 mile cool down.
It was a tough workout and now I didn’t time the repeats, I just kept a running time of how long it took me to complete everything. That was bad enough without trying to compete against the clock for each repeat. That will come in March though. Right now I just want to get the muscles used to going faster again.
I did have problems with my new form on the fast flats – I kept wanting to go back to my old sprinter form and go a lot faster than I can with the new form.
Yep I sucked a lot of wind during the run – the first time intentionally running faster than I have in a long time hurt – a lot.
I know that I am a little crazy – but now that it is over, looking back I am glad I did it :-). Now I just have to trick my mind into thinking next Wednesday is something I should be looking forward to.
Quality of Run: Great first Hill/Speed work
Time of Run: 2:22 P.M.
Weather: Sunshine, with 10-15 mph wind from NW
I will be glad when I can just do intervals on the track :-), actually this is one workout that I miss doing on the treadmill. I always like to sit in the sauna to recover.
Day #25 of Janathon 🙂