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.

Today's Tweets

06:20 Wt: 166.4, RHR: 51 #

07:03 Diet Dew in hand, I'm off to work. #

07:58 /me lost a follower. How sad, he must have been taken aback by my keen sense of tedium. #

08:00 Be careful after Wednesday night, we're adding an extra second to the year! tinyurl.com/8q3y6k #

08:14 The owner of my company bought P90X supplements for a bunch of ppl, but as far as I can tell, nobody's actually doing the P90X program. #

08:15 Just a thought: wouldn't purchasing the P90X program itself for people be better than spending the same $ on just supplements? #

08:32 "What type of document are you printing?" "Oh, an asset recovery form." "Ok, was it a PDF attachment?" "No, it was just an email." #

08:32 "So then you're printing an email?" "I am, yes." "And not a form?" "No, not a form." *grumble* #

08:33 I swear the biggest problem with tech support is that people do their job but really don't know what they're doing when they do their job. #

08:38 Scary headline: "Cruise: 'I Want Ten Children'" AAAAAAUGH! #

09:00 My tempo pace is 7:37 - 7:52? Get outta here!!! #

09:12 That was weird, Symantec Antivirus thought a Vista laptop was running 64-bit Vista, then couldn't install it. It's 32-bit, heh. #

12:40 Just checked Garmin Connect, and nope, their "site improvement" did not include re-enabling the Forerunner 305. Hence not using their site. #

12:42 When GNC says, "Improved Formula" on their protein powder, what it really means is, "Now Tastes More Like Ass". #

12:43 Off to the gym. #

13:35 Done with the gym, time to head back to work. #

14:45 MapMyFitness.com: Completed 12/29/2008. 190 (kcal). 00:29:56 #

16:11 It's now official: I'm registered for The Ave Marathon. GULP! #

17:18 Got my Diet Dew, driving home while listening to Jillian Michaels. #

18:30 Gah! Too many tweets! #

19:24 Trying to be good at the Chinese buffet. It's so hard! Prob ate 800 calories. Eh, maybe 500. #

20:05 It's amazing to me how many people are doing tri's over other things. Perhaps it's because they can't make up their minds, hehe. #

22:36 Zzzzz #

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