2.33 miles (+.37 walking) Sunday on my new Intervals & Hills route. I ran .6 miles down to the junior high school track, then I ran four 440 intervals with 100-120 yards walking recovery in between, then ran up two steep hills on the way back home. The mostly dirt but somewhat gravelly track felt good on my bare feet. Today the outside of my feet and my heel are a bit sore though. I wonder if it's from the greater push-off or harsher landing at faster paces. I was surprised to find myself landing almost completely flat-footed on this surface. On asphalt I tend to land a bit more forefoot-first. Didn't feel right on this track for some reason. I trust my body knows best.
My interval paces were 8.16mm, 7:30 & 7:30 and then 7.07 on the last lap. I felt like I could do more, and increase the speed a bit more, but I wanted to take it easy since this is the first 'speedwork' I've done for two months and I wanted to see how my tofp issue would respond. Today I have no tofp whatsoever. I will try to incorporate this route into my routine once a week and up the number of intervals and hill repeats until I reach about 5-6 miles total. A very nice workout and good complement to the long steady runs I love so much. The day I can sustain an 8mm pace on a longer run will be wonderful, but in the meantime I can get a taste of it on these faster intervals. I like combining hills and intervals in the same workout. It's a little boring to do two different non-long runs in a week, or even to an entire hills run, up and down, up and down. Plus this combo attacks the muscles involved in greater power delivery in slightly different ways, and will keep the speedwork/hills stuff in about the same proportion as the pro distance guys I think, around 20-25% speedwork to 75-80% longer runs.
My interval paces were 8.16mm, 7:30 & 7:30 and then 7.07 on the last lap. I felt like I could do more, and increase the speed a bit more, but I wanted to take it easy since this is the first 'speedwork' I've done for two months and I wanted to see how my tofp issue would respond. Today I have no tofp whatsoever. I will try to incorporate this route into my routine once a week and up the number of intervals and hill repeats until I reach about 5-6 miles total. A very nice workout and good complement to the long steady runs I love so much. The day I can sustain an 8mm pace on a longer run will be wonderful, but in the meantime I can get a taste of it on these faster intervals. I like combining hills and intervals in the same workout. It's a little boring to do two different non-long runs in a week, or even to an entire hills run, up and down, up and down. Plus this combo attacks the muscles involved in greater power delivery in slightly different ways, and will keep the speedwork/hills stuff in about the same proportion as the pro distance guys I think, around 20-25% speedwork to 75-80% longer runs.
