Day 131: Oh dear intervals

Remember what I was talking about last time about the ugly side of Dutch spring weather?
Well, today we got a storm. A STORM. With rain, hail and 8-strength wind. Doesn’t that sound like fun? Perfect running weather! Well, the trains didn’t run… but I did. Please appreciate this beautiful picture made by @NoortjeArtz on twitter of how it looked like a bit south of where I live.

CBSss-_WUAA57g2

Actually I was lucky to manage my run in between the heavy bouts of rain and only some strong headwind got in my way. Nevertheless: the intervals are difficult. It was supposed to be a 3x1km run + 2-5 minutes of jogging breaks in between (mine were closer to 5).

I warmed up first with the Spartan WOD (or as much as I could from it) and headed off to run. Despite the strong wind which was completely in my face at times, I managed to get 5:11 mins/km for the first km. The second interval, however, didn’t go well at all. I only covered about 600m at the same pace before I called it quits. Third interval I felt much better, but I also ran considerably slower – 5:42mins/km. In general I managed to run 2.6 km instead of the planned 3. The middle interval is my enemy at this moment, so I will have to concentrate to improve on that. In general, it went pretty similar to last week. The average pace was slightly faster, so I count that as progress!

Distance: 2.6km intervals
Time:       13:44

What is your strategy for interval training? Which part is the most difficult?
Do you have any advice on how to run intervals?

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17 comments

  1. chris · March 31, 2015

    Heavy wind & rain into my face, back, sides, everywhere. Everywhere. I got soaking wet but the wind blew as strong, that it dried again (while raining still). We’re all stormrunners!

    I mostly have problems with the last interval, as I seem powered out sometimes. Also going faster for the intervals yes, but still controlling the pace to control my sideache (and not break down on that).

    Still, made a little progress also this time, even with the stormwind.

    Liked by 1 person

    • aliceruns · March 31, 2015

      Well done! They should give us badges or something for running in such weather!

      Like

      • chris · March 31, 2015

        Totally, or maybe we should fabricate one ourself. “Weatherproof Runner”, “Stormrunner”, “Waterproof Runner”.

        Liked by 1 person

      • aliceruns · March 31, 2015

        I like the Stormrunner (:

        Like

      • chris · March 31, 2015

        Forgot: Well done aswell!

        Liked by 1 person

  2. Aga · April 1, 2015

    My strategy for intervals is just not to do them :). There are plenty other ways to improve your pace or strength.

    Liked by 1 person

    • aliceruns · April 1, 2015

      I am doing intervals since my training plan calls for them… what are the other ways you are using?

      Like

      • Aga · April 2, 2015

        Running in a sandy/muddy/snowy/hilly terrain. In general – if you’re used to more demanding paths you feel much stronger on paved roads.

        Liked by 1 person

      • aliceruns · April 2, 2015

        I’ll be trying that too!

        Like

  3. runsaltrun · April 2, 2015

    I love love love intervals. I would prefer to do them on a track, but I don’t have access to one so I do them on the treadmill using the speedwork setting and it works out really great! I’ve seen such huge improvements in my times in the past doing it that way. And I don’t have to deal with hail. (That’s crazy!)

    Liked by 1 person

    • aliceruns · April 2, 2015

      I think I still need to figure out the proper balance of how fast can I run and how long breaks should I take. Sadly I have no treadmill and I can’t choose my weather, but I don’t mind that much to be honest… wind is the worst.

      Like

  4. irun4pizza · April 2, 2015

    I went out last night fully prepared for some interval training but it was SO windy I gave up. I averaged about 9 mins/mile for 5 miles, but that is no way speedy. I could feel my body being pushed off the path by the wind, so yeah. I gave up, haha!

    Liked by 1 person

    • aliceruns · April 2, 2015

      That pace would be speedy enough for me! But I am in no way as experienced runner as you are… Glad you made at least 5 miles, though. Certainly better than nothing. And I agree with you, the wind can be quite horrible…

      Like

  5. runsonsyrup · April 2, 2015

    I have a secret… I don’t do intervals! Well, not hardcore, measured, calculated intervals, anyway. I either do fartleks, or (while listening to my ipod) I do “one song fast, one song slow” and repeat. It depends on the song, but that usually translates to 800 meter repeats. This technique works really well on the treadmill. You’re a badass for running in those conditions!!

    Liked by 1 person

    • aliceruns · April 2, 2015

      I felt like a badass! And I was thinking of switching to fartleks, too. I just happen to be slightly OCD so when my plan calls for intervals, I do intervals… But I like your song solution! Totally going to try that out!

      Like

  6. Pingback: Days 130 – 136: Week 3 of 10k training | Alice runs!
  7. Pingback: Days 137 & 138: My first fartlek! | Alice runs!

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