Intervals & Endurance...

Between oncoming (or current) illnesses, chronic fatigue, and well... life most all of my running group members were no shows for this morning's run 😞. So I was left to my own devices today which meant: mile repeats. Let me first say that I honestly think in order to get the most out of your mile repeats you should do at least three. That being said, with the combination of humidity and running's increased metabolic effect on my GI system, I stopped at 2.

For the first mile I ran one lap around my complex (approximately 0.5 miles), took a 15 second walk break and then ran the remaining distance for a mile. Pace: 11:14 mins...

Even after the first mile I was drenched in sweat...

For the second mile I decided to do more structured intervals. I ran for two minutes and walked for 20-30 seconds (then repeated that) for the entire mile. Pace: 10:55 mins...

Back In The Thick Of Things...

Today I'm back home (my "where I live" home, not my "home for the holidays" home). I spent all morning traveling and trying to stay awake (I only had about 3 hours of sleep last night). And after the most expensive taxi cab ride ever (my Uber app wasn't working) I was finally home. Most people take it easy after traveling, but I had to go to work and I had a running streak to maintain. So I quickly changed and went out to run a mile...

I ran this mile non-stop, but normally I do run:walk intervals following the "Galloway method". Last year I stuck to 2:1 intervals but was not happy with my overall pace at most of the races. So this year my initial goal was to start increasing the running durations. Then this happened...

Jeff Galloway now recommends decreasing the intervals! 😱