Warm-up 7.1 mph for 5 minutes, 7.5 mph for 5 minutes. Easy..I couldn't believe how good I felt. Big Set: 10 x 50 sec. at 8.5 mph, 10 sec. straddle the treadmill. This set was just to get the heart rate up and get my legs warmed-up for speed. I felt good foreach set. Then, 5 x 1 min at 9 mph, 1 min at 7.5 mph. I probably should have stepped that up. I felt the burn after around 40 sec. but it wasn't intense. I knew I had more sets to go but I either gave myself too much recovery or I did those intervals too slow. When the whole workout was over, I probably should have bumped up the speed. I'll go faster next time.Next set, 4 x 1:30 at 8.8 mph, 30 sec at 7.5 This set was great. I was feeling super good through the whole run but I could tell I was getting stronger with every set. I decreased the speed since the intervals were increasing in time but again, I think I should have started out faster in the first set. It is alway easy to start with the long intervals first and then get faster but I wanted to do the whole set with some type of lactic acid buildup. Next set, 3 x 2 minutes at 8.6 mph, 30 sec. recovery at 7.5 mph. Now I was feeling a bit of a burn. Around 90 sec. I was checking my time to see how much longer I needed to suffer. I probably could have ran faster for the 2 minute set but I was focusing on my leg stride and steady breathing. I felt good and solid as I was running. Last set, 3 min at 8.5 mph. By this point I had been running for over 45 minutes and 35 minutes of my run was intervals. The 3 minutes was a solid tempo and running under 7 minute miles for all my intervals was a great boost for me. I finished the workout with a few minutes of easy running and walked it out for a total of 7.2 miles in 52 minutes. Sweaty, out of water and ready to get in the pool. I did a few plyometric leg exercise (step ups on a bench, quick lunges and abs) before I changed out of my sweaty clothes. I am surprised I stayed in the water for a 2000 but I wasn't feeling any speed in the pool. I stretched it out and did everything on a 1:30-1:40 100, base. Nice and smooth for the following: 3 x 200, 5 x 150 (50 fast, 100 long/50 long, 50 fast, 50 long/100 long, 50 fast..and repeat for 2 more), 3 x 100 pace and 4 x 50 kick. Then a 100 cool-down and I was finished.
Another great Interval Tuesday completed! I have biology lab at 2 until 4:40. If I get out early I'd love to get on my bike. If not, no worries..I'd enjoy the evening to recover and get ready to teach my spin class tomorrow.