CIM Training Week 2, Day 3: Intervals

Hal Higdon's Intermediate I training plan doesn't say to do intervals at all, other than to say that Wednesdays are "hard" days. I decided to take the Day 1 intervals from the FIRST plan I used last time around, and put it into Hal Higdon's plan as my Wednesday runs.

On hot days I always try to run around 10:30am, and not much later. I'd love to run earlier, but with starting work at 7:30, taking lunch much earlier really doesn't work well. Today, I had just changed into my workout clothes when I got an email from my job, telling me something needed to be done by the owner of the company ASAP.

I've learned from experience that if I take lunch, even if it's under an hour, and there's an "ASAP" task out there waiting, it doesn't go over very well. At 10:30, it was 75 degrees. Two hours later, when I finished the task, it was 92. By the end of my run, 45 minutes later, it was 95 degrees.





13 minute warmup, 6 x (1 min fast, 2 min slow), 13 minute cooldown

Intervals
1: 7:29/mi
2: 7:54/mi
3: 7:43/mi
4: 7:37/mi
5: 7:52/mi
6: 7:48/mi

The upside is that I burned 605 calories in 4 miles, which is pretty cool. I walked the last quarter mile back to work.

From Twitter 08-11-2009

• 00:30:57: I better go to bed before I find myself without any sleep. Nite.
  
• 00:50:45: New video uploaded: CIM Training Week 1: Training for 2009 CIM (California International Mara.. http://bit.ly/2CYvzQ
  
• 00:50:47: New video uploaded: Lava Beds 8-7-09 - 8-10-09: Quick video of my kids at Lava Beds National .. http://bit.ly/1URGJV
  
• 02:21:43: New post on my blog: From Twitter 08-10-2009: 02:52:31: New post on my blog: From Twitter 08.. http://bit.ly/2vSh42
  
• 06:15:45: Wt: 179.6, RHR: 53, BF: 17%
  
• 07:57:15: @karrock What the hell is cookie da troutie?
  
• 07:57:32: Back to the grind... breakfast: Atkins bar.
  
• 07:58:21: @obrats @jillianmichaels finally got @BobHarperAnthem on Twitter? Now maybe he'll tweet more than once a day like she does. :)
  
• 08:01:10: @karrock That's what I thought you were saying. That's disgusting, dude. Cookies & fish != not good combo
  
• 08:14:18: Oh look, our graphic artist quit. Guess I'm doing her duties now.
  
• 08:26:22: @keeponrunning 10 pounds = 83 donuts
  
• 08:29:22: @runnrgrl @keeponrunning That's based on small donut size (no filling), and a single donut. You start doubling & adding days, it adds up
  
• 08:29:49: @runnrgrl @keeponrunning And no, muffins are not the same. At least not Starbuck's-sized muffins. Those are 500-600 calories apiece.
  
• 08:37:47: @runnrgrl @keeponrunning As I said, it depends on the muffin. You're talking the Starbucks ones, right?
  
• 08:38:17: @runnrgrl @keeponrunning They're slightly healthier if you have a bran muffin because of higher fiber, and a bit less sugar
  
• 08:38:57: @runnrgrl @keeponrunning But those Starbucks muffins are HUGE. 500 calories at best. 2500 calories in a pound. 5 muffins. :)
  
• 08:54:17: @keeponrunning I just checked my food database and you're correct, my apologies. Original KK donut is 200
  
• 08:55:37: @runnrgrl @athletetraining @keeponrunning Muffin top: http://bit.ly/qU7M1
  
• 08:56:05: @karrock I believe it (800 cals)
  
• 08:56:23: @donna_de @runnrgrl @keeponrunning Yes you can make your own but they're not NEAR as tasty. :)
  
• 08:56:43: @donna_de @runnrgrl @keeponrunning I will say though that I made some killer flax seed muffins once, then promptly lost the recipe :(
  
• 09:04:32: @joshhillis Why didn't he just ask someone like me, I can tell you firsthand, being 5' 7" @ 250 lbs isn't a walk in the park
  
• 09:05:13: @karrock hah totally. I understand a multipack being labeled like that (hostess cupcakes), but one muffin? That's strategery.
  
• 09:07:01: @joshhillis My other question is, he might be copping out. "No, I did it on purpose, that's the ticket. Meet my wife, Morgan Fairchild."
  
• 09:07:27: @beejjorgensen Home already? Dude, send me your pictures, I gotta see the one of me coming out the anus.
  
• 09:09:40: RT @joshhillis: Amazing video http://su.pr/1lAGbk trainer gains 90lbs on purpose to "see what obesity is like" turns out it sucks.
  
• 09:19:08: RT @rodmur: I think I'd rather be stuck in a vagina than an anus. But maybe that just depends on hygiene. - that's personal experience
  
• 09:20:15: @rodmur I don't think @beejjorgensen is home yet anyway, he was going down by Mono Lake yesterday
  
• 09:20:54: @runnrgrl Don't you love out-of-context stuff? :)
  
• 09:21:57: @runnrgrl Example: yesterday I found the glory hole. http://www.twitpic.com/dg6ac
  
• 09:22:48: @rodmur @seidelrobert The anus & vagina are two separate locations, the vagina is much wider, but not much taller.
  
• 09:23:25: @Oblivion Great job!
  
• 09:24:33: @rodmur Don't use quotes around vagina & anus, it's more fun that way
  
• 09:33:28: @bapper @oblivion http://bit.ly/szFzE
  
• 09:34:37: RT @bapper: Running on pumice sand is not at all as easy to do as running on pavement.
  
• 09:38:01: @bapper Usually I do the video the entire time I run, but I didn't trust myself. I fell anyway. Twice.
  
• 09:46:01: @caseywright Also 25 years ago, Huey Lewis sued Ray Parker Jr. successfully & won for ripping him off.
  
• 09:47:44: Ghostbusters: http://tinyurl.com/3bvhls I Want a New Drug: http://tinyurl.com/pl4omw
  
• 10:07:56: @karrock That costume doesn't work well for big boobs :)
  
• 10:08:38: @Oblivion I just told someone this morning who cringed at seeing my arm, I'm used to it. I fall. :)
  
• 10:20:30: @rodmur I can't face one of those towards myself, also those cost a lot more than a simple Flip
  
• 10:20:46: @karrock Yeah, that's what I meant :)
  
• 10:30:19: @bapper is that a 2- or 3-liter?
  
• 10:30:55: Snack: 1 oz honey roasted peanuts
  
• 10:34:12: @rodmur I came close to buying a head-mounted camera for half dome, but at the time for what I paid for the flip it would hold 30 mins
  
• 10:34:21: @rodmur 30 minutes of B&W 320x200 video
  
• 10:42:18: @bapper That's what my bladder is but I don't have a slimline camelbak backpack. I haven't used it on runs yet but I might this time around.
  
• 10:42:30: @bapper Caching water's cool and all but takes a lot of time
  
• 10:46:36: @bapper Yeah right! Fountains are nonexistent anywhere but city parks in my area, I guess I could run around those
  
• 10:47:00: @bapper If I run on the route I used for my last 20 miler, there's nothing period. One fountain I think, at a ball park
  
• 12:21:00: Lunch: Carl Buddig chicken meat packet
  
• 12:22:24: Ran 3 miles (9:34, 9:31, 9:40), walked .18 miles - http://m8.to/2ju
  
• 12:41:39: Can I count an 8-hour drive as "cross training"?
  
• 12:41:49: @runkerrierun Hah, thanks. Hot run.
  
• 12:54:12: @bapper Yeah, but you set up camp at the halfway point, so you worked harder than I did. Then again I had a burrito supremo in Mt. Shasta
  
• 12:54:19: @bapper Heavy lifting, you see.
  
• 13:24:27: @runkerrierun @anotorias The worst part of getting a 405 in the mail is having to wait for it to charge before you can use it.
  
• 13:39:28: @anotorias If it were like a VCR it'd be pretty stinkin' simple. It is easy to use though. All Garmins are.
  
• 13:40:31: @blackfonzie I was able to add your FB account to Tweetdeck no problem at all.
  
• 13:43:15: @blackfonzie That is strange. What happens when you set everything up, then click the Facebook button above "What are you doing"?
  
• 13:45:56: @blackfonzie Wow, maybe reinstall Adobe AIR & Tweetdeck
  
• 14:01:21: @blackfonzie Cool, glad you got it to work.
  
• 14:38:20: @karrock I had some watermelon yesterday as a matter of fact.
  
• 14:39:14: @jauderho It's not a #pre bug. It was working for me with calendar but not for email. I had to go to the captcha page & re-enter it.
  
• 15:28:56: @TankaBar_Linda You've always wanted a contractor?
  
• 15:29:42: @ginaharris1 Thanks! After this weekend, I had to slow down a bit... which was fine, because it was 85 degrees heh
  
• 15:41:40: @ginaharris1 You do what you gotta do
  
• 15:41:54: @ginaharris1 But I just got back from a weekend of 4700' runs hahaha
  
• 15:53:31: @joshhillis After watching the video I take back what I said, with the book & pictures there's no way he did it by accident
  
• 15:53:52: @joshhillis He did find out it's hard as hell though. He's a trainer, what's up with only losing 10 pounds in 6 weeks? ;)
  
• 15:59:35: @TimBorb The wind was following you around like a lost puppy
  
• 16:05:06: @phampants Roped? who said anything about roped, all I said was there needs to be a runners answer. ;)
  
• 21:33:31: @beejjorgensen You gonna shoot pictures of the perseids tonight?
  
• 22:18:01: New post on my blog: CIM Training Week 1, Day 5: REST!: That's right, it was a rest day. Goo.. http://bit.ly/JfDlE
  
• 23:16:40: @beejjorgensen The peak starts around midnight. Gregory's staying up late to catch them... tonight's the peak, but you can see tomorrow too
  
• 23:18:14: New post on my blog: CIM Training Week 1, Day 6: 5 miles: Today's run was supposed to be a 5.. http://bit.ly/2zlYfe
  
• 23:18:16: New post on my blog: Lava Beds National Park Caving 8-8-09: Ah yes, caving. Lava Beds is ful.. http://bit.ly/139Qth
  
• 23:18:18: New post on my blog: CIM Training Week 1, Day 7: 8 miles: This morning was to be an 8-mile l.. http://bit.ly/3x2H0X
  
• 23:18:20: New post on my blog: CIM Training Week 2, Day 1: REST!: Technically Mondays are supposed to .. http://bit.ly/3tRuI
  
• 23:47:43: New post on my blog: CIM Training Week 2, Day 2: 3 miles: Today was a 3-miler, which I ran a.. http://bit.ly/3SZYNC
  
• 23:47:45: New post on my blog: Vlog #9: CIM Training Week 1: Finally, another vlog! I plan on making a.. http://bit.ly/Rfdrc
  

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