Intervals - 4.5 miles

Today was the first run in my marathon training. The plan I'm using is the FIRST Marathon Training Program. If you're unfamiliar with the program, it's basically a 3-day-a-week plan. WHAT, you ask, ONLY THREE?!?! For many reasons, I see this as the best plan for me. I don't want to forsake my gym workouts, which are 3 days a week. So I go into the gym on Mondays, Wednesdays, and Fridays, with runs on Tuesday, Thursday, and Saturday, with Saturday being the long run. Sunday is a total day off.

Anyway, today's run. Sprint intervals! The plan listed it as:

10 minute warmup

6 x (1 minute fast then 3 minutes easy)

10 minute cooldown

I used the Garmin 305 for timing the intervals, but I did the warmup wrong and ended up with it being a completely separate workout rather than another lap. I did it, honest!

So here's how it went. They call the Tuesday run Key Run #1, which they say should be 45 seconds faster than my last 10k pace, which was 8:07/mi. Therefore my goal was 7:22/mi for each of the 1-min sprints.



Warmup: 10 min @ 8:56/mi
Interval 1: 1 min @ 6:26/mi, 3 min @ 9:34/mi
Interval 2: 1 min @ 6:56/mi, 3 min @ 9:32/mi
Interval 3: 1 min @ 7:05/mi, 3 min @ 9:34/mi
Interval 4: 1 min @ 7:04/mi, 3 min @ 10:00/mi
Interval 5: 1 min @ 6:44/mi, 3 min @ 10:27/mi
Interval 6: 1 min @ 6:56/mi
Cooldown: 10 min @ 10:22/mi

All in all, it was successful. I was having a hard time doing 7:22, or should I say, concentrating on the GPS to keep it at 7:22. What I just decided to do is haul as much as I could, and as long as I was around 7:00, a bit less or a bit more, I was cool. Since the slower intervals weren't defined by the program other than "easy", that's what I did. Nice & easy.

4.5 miles, 43 minutes, 484 calories burned

I also realized I didn't post yesterday's weight workout, so I may as well post it now.

Warmup, w/45lb bar
* Overhead Squat
* Squat
* Good Morning
* Barbell Lunge
* Romanian Deadlift
* Bent-over Row

Workout
* Incline Dumbell Press, 4x6x40lbs
* Neutral Grip Dumbell Row, 6x6x40lbs
* Scaption, 6x6x20lbs
* Incline Lower Trap Raise, 6x6x15lbs

30 minutes, 190 calories burned

Back to the gym tomorrow.