CIM Training Week 3, Day 3: Intervals/5 miles

Tonight on the way home from the store, I drove off a potential 20-mile route for when my long runs get longer. My first 20-miler's going to be in November, and I want to make sure I have the route down before I head out.

Anyway, I didn't drive far enough because in the end it was only 17 miles, but once I got home I double-checked MapMyRun.com, and have the route down now. It seems so long when driving! This time around, instead of going towards Marysville and then Yuba City for a loop before heading back, I'll be making a wide loop through Olivehurst, across to Plumas Lake, out by Sleep Train Amphitheater, and back via Forty Mile Road. It's pretty rural out there, but the way I plotted it, Walgreen's is right smack in the middle for a potty break & water refill. I hope to drive the route a few more times before actually running it.

Anyway, today was to be a 5-miler, of which I ran intervals in the middle of. The intervals were 4 x (3 min hard/3 min easy). I did a 10-minute warmup, with cooldown being the rest of the route back to work.





Intervals
1: 8:13/mi
2: 7:58/mi
3: 8:40/mi
4: 8:41/mi

Total 5.35 miles, 10:47/mi average overall, 57:41, 737 calories burned.

For the long run in November, I'm still undecided as to whether I'm going to cache water or bring a hydration pack. I have a 3L sleeve, but my backpack is for hiking, not for running, and gets a bit bulky. So I'd have to buy a Camelbak if I went that route.

Finally, in case you're interested, I took a picture of my visual training log. It's not much other than a printout of Hal Higdon's Intermediate I schedule, but on my cubicle wall at work, it really gives me a visual representation of where I am in my training.



I did the same thing during marathon training last time around, and it really kept me going each morning when I'd glance up and see it. Do what works, right?