I tell them all the work is done and regardless of how it has gone, the key thing is to relax and realize that the months of training are more important than the last two weeks, so relaxing and letting that training come to fruition is most important. As Coach Dellinger used to say, "the hay is in the barn!"

- Coach Salazar

Sunday, September 11, 2011

Interval Make Up

RunKeeper Result

Total Distance: 5.9 miles
Total Time: 1:09:07
Avg Pace: 11:42

This morning, I had one final run to do before I made my mileage this week. And that was the make-up intervals from Thursday. I let myself sleep in an extra hour this morning, and ended up getting out at 8:30. But luckily it was cool and I ran through a shaded route so the heat wasn't that big of an impact.

Out I went, and immediately, my legs felt like lead. Great start....

I promised myself at the first mile, I would stop and stretch. I really regret not doing yoga these past few weeks - I've got a 20 class pass, I need to get my ass over there and do it. I did the mile, and stopped to stretch out my IT band and hamstrings, and then I felt better.

Between miles 2 and 3 of the 3 mile first section, I started to feel the SIML - that is, the S...chtuff In My Lungs. Usually happens when I've recently had a sinus headache (ahem, Wine Festival on Saturday), or I haven't taken my inhaler in a while. And it usually results with me coughing up narsties on the side of the trail like a pack-a-day smoker.

But I muddled through to 3 miles and stopped to catch my breath before heading out to do intervals. I knew run keeper was off by about .25 of a mile, because I had passed the 4 mile marker - and I started before the 7 mile marker. But no matter, I kept going until it told me to start intervals.

Let me just tell you - intervals are my least favorite part of training. I hate running uncomfortably, and intervals push me out of my comfort zone. However, I know they're good for me, so I have to do them anyways.

Today's intervals were 2:30 minutes, 3:00 minutes, and another 2:30. Blargh! I hate intervals. I had to stop at the end of my last one to cough up another lung.

Once I got into the grove of my 2 miles back, I honestly felt a lot better. Probably because I was lost in my thoughts. But before I knew it I was done!

Although I hate intervals, I know they are good for me, and will help me increase my speed and stamina. I foresee doing a lot of them over the winter, when I focus on getting up to 9:30/avg for 4 miles and under. So I might as well get used to them.
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