Killer Interval Workout – RunLog 4-28-14

Well it didn’t kill me, but it sure as hell was one of the toughest workouts that I have done in a while!!!

As part of my changing up my training plan to run better i.e. faster at the 5K to 10K’s, part of the deal is increasing the intensity of my hard workouts.

I feel that I have a pretty good mileage base and as long as I stay away from raking the lawn, my knee seems to be doing just fine, so it is time to push the envelope.

Yeah, I even went back to running in the Newton Energy’s and was wondering if they would bother me as much as they did the last time I ran in them.

Here is the workout:

  • 1.0 @ 7.5 mph warm-up
  • .25 @ 9.1 mph
  • .25 @ 7.2 mph
  • .25 @ 9.1 mph
  • .25 @ 7.2 mph – 2.0 miles
  • .25 @ 9.1 mph – shoe came untied
  • .25 @ 7.2 mph – tied shoe
  • .25 @ 9.1 mph
  • .25 @ 7.2 mph – 3.0 miles
  • .25 @ 8.6 mph
  • .25 @ 8.8 mph
  • .25 @ 8.9 mph
  • .25 @ 9.1 mph – 4.0 miles
  • .25 @ 7.2 mph
  • .25 @ 9.1 mph
  • .25 @ 7.2 mph
  • .25 @ 9.1 mph – 5.0 miles
  • .25 @ 7.2 mph
  • .25 @ 9.1 mph
  • .25 @ 7.2 mph
  • .25 @ 9.1 mph – 6.0 miles
  • .25 @ 7.2 mph
  • .25 @ 9.1 mph
  • .25 @ 7.2 mph
  • .25 @ 9.6 mph 7.0 miles

Tough freaking work-out!!!

9.1 mph on the treadmill with zero incline is somewhere between a 6:36 and a 6:52 pace, which are slower the pace that I want to run a 5K.

I am going to run a sub 20:00 minute 5K and need to work on running under 6:26 for the 3.1 miles.

Which means that I still need to bring the pace down even more to accomplish what I want, but today was a start – a very good start.

Strava Stats 4-28-14
Strava Stats 4-28-14

However, it felt good to push the body beyond my usual interval workout and I even worked on my weakness.

My Weakness in a 5K

Miles 1.5 to 2.5

The first mile of a 5K (or any race) takes care of itself, then somewhere between miles 1.0 to 2.0, I lose focus and begin to slow down and then by the time I get to 2.5 miles, I am just plugging along at a comfortable to moderately hard pace, instead of pushing myself. The last .5 of a race is not usually a problem.

So today’s fast mile after the 3.0 mile point in the workout was a huge confidence builder and showed me that I can still pick up the pace and/or maintain a fast mile later in a run, now I just need put 3.1 of these miles together.

I needed this workout and although it was only the first one in this training cycle, it definitely got it off on the right foot.

How did the Newton Energy’s do?

No issues or problems.

Newton Energy 3-27-14
Newton Energy 3-27-14


They still felt a little snug compared to the other shoes I have worn lately, but hey did not bother my bunionette = good thing. At first my left Achilles and the posterior tibial tendon stretched a little and after the first couple of fast quarters they loosened up and felt fine.

Before I decided to not run in them a while back, I had been running really well in the Energy, but with the combination of issues that I had with them, I didn’t like they would work for me, the way that I wanted.

It turns out I was wrong – it is more the way that I use them and I have use them within those limitations. In other words, keep them for faster, shorter runs (up to 7.0 miles), after 8.0 miles they seem to start bothering my feet, due to the snugger fit.

Maybe the men’s version would be something I should look closer at next time, after all they should be a little wider?

The one thing that I know is that the women’s Newton Energy’s feel fast to me and I seem to run well in them, as long as I keep it shorter.

I also learned why triathletes like their zippered tops so much. I wore the one I got for the first time today and being able to use the zipper helped a lot. So much so, that while I was raving about it to the wife she told me to go back and get 1-2 more of them if I wanted. I have a feeling that I will.

Overall, I was very happy with the workout, how the Energy’s/tri shirt performed and how I felt during and more importantly after I got done. In other words no new aches/pains or niggles.

Green Silence update: No delivery yet.

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