Tuesday, April 21, 2009

best interval workout of 2009

the title says it all, although i'll be feelin' it tomorrow. it was one of those workouts where you know you were working pretty close to all out - I have the upset stomach to prove it :)
As points of comparison, I'll list a workout from my peak, spring 2008, earlier this month/last month (to show the improvement) and today...
peak (1999-2001) 5k workout - 2 mile warm-up, 4 x 1 mile under 20:00, preferably each mile under 5:00, 2-3:00 slow jog recovery, 1-2 mile cool-down. pr-15:50
last year - 3-3.5 mile warm-up, 5-6 x 4:00 at 5:00+ pace, or 4 x 6:00-8:00 at 5:10-12, 2-3:00 slow jog recovery, 2+ mile cool-down. 2008 best - 16:20
early 2009 - 1-2+ mile warm-up, 6 x 3:00 at 5:10-5:20 pace, 2:00 recovery, 1+ mile cool-down, flatish 5k in the 17:30-18 minute range
today - 3.1 warm-up in 20:26 w/strides, 4 x 4:00 @5:07 pace, 2 x 2:00 at 5:00 pace, 2:00 recovery, 1+ mile cool-down...hopefully I'd be in the low 17's for a flat 5k...I just don't know when I'd find that out. The hip is pissed, but hopefully not to the point where it'll effect my running the rest of the week.

3 comments:

SnowLeopard said...

Holy CRAP Chris! That's FAST! I'm so happy that you got in such a great workout today. :) Speaking of getting back into the swing of things, I ran around Donner Lake with Gretchen this morning! Maybe I'll do that half on Saturday after all... Yay running!

Peter Lubbers said...

Nice!
Does this mean you're on for the Spring Run?

slowrunner77 said...

i'm thinking about it...a new dining room floor beckons...