A Passion for Running

Welcome to the home of Mark aka The Running Blogfather – a 40 year-old dad, husband and marathon runner who's beaten injury and is on the comeback trail!

intervals

passion for running category: run log,running on Monday, September 13 2004

I’m pretty proud of the effort I put into my run today. Only two days after my 18 mile run, I did four one-mile intervals with four minute jogs in between each mile.

intervals for today

Let me tell ya – it was tough just to start the workout. I was still a bit sore and tired from the 18-miler and there was a BIG part of me that just wanted to go out for a nice light run. Thankfully, another bigger part said, “Mark, stick to the schedule. Every mile of pain you put in now will be worth it on marathon day”.

I left everything out there beginning with the first interval which I ran in 6:30 – the fastest I think I’ve ever run a mile. But the problem with running the first interval so fast was trying to maintain a decent pace for the other three. I should be running intervals in 7:00 minutes so you can see by the times that the last two were not too great. However, as you can see from my heart rate, the effort was there. Plus, have I mentioned I ran 18 miles just 48 hours ago? ;)

Something you can’t see in the numbers is that I had a dry-heaving episode at the 0.75 mark of the third mile just as a group of women casually ran by! Talk about embarrassing. I’m sure they all had a good talk after I went by. I can just imagine…

“Did you see that guy?”
“Ewwwwwwwwwww”
“Ever heard of slowing down buddy?”
“Was that supposed to impress us?”

I heaved for 50 meters while watching my pace dwindle down to 7:47. Then, somehow, got it together and pulled off a 7:10. I didn’t stop running and that, ladies and gentlemen, is one of my proudest running moments. Well, mental strength-wise anyway. I’m not so proud of gagging like that in front of people but it really was their fault – they were running on my trail right?

Oh! By the way, on Saturday it got warm here in sunny Alberta. The sky cleared shortly after I finished my long run and it’s been beautiful ever since. No more snow is a good thing!




12 Comments

787

Comment by Mike Paus

Monday September 13, 2004 @

Mark, that is such an awesome story. I still can’t believe that 6:30 is your best mile since you’re so fast. Hopefully by this time next year doing your kinds of workouts I might start approaching your power. Keep up the good work!

788

Comment by Mark

Monday September 13, 2004 @

Yeah, I’m sure you will Mike. As I’ve said many times. I’m not very fast! There are TONS of runners faster than me.

I’ve never done a time trial to see how fast I could run just one mile. Perhaps after the marathon, I will take some rest, have some fun and see what is possible at that distance.

789

Comment by Jon in Michigan

Tuesday September 14, 2004 @

He’s dry heaving and still running a 7:47 pace. I think I’m going to choke myself :)

791

Comment by Susan

Tuesday September 14, 2004 @

I’ve had a lot of first b/c of you–running in the rain, finishing a 5K–I think I’ll skip the heaving while you run milestone!!

792

Comment by Richard

Tuesday September 14, 2004 @

Sounds like you had a blast! I’ve got speedwork to do myself today, but I don’t think I’ll be doing mile repeats – just 800s.

Have you seen anything that links specific interval distances to upcoming races? We’re so far behind y’all’s race schedule down here in Texas that we haven’t even had the first real 10K of fall yet.

793

Comment by Mark

Tuesday September 14, 2004 @

Thanks and yeah, it’s always “fun” when you can choke it down and keep running ;)

Let me just ask if I understand your question. Are you asking, for instance, what distance an interval should be for a 5k race, a 10k, a marathon etc? If so, I was just reading something on that the other day. I’ll take a look (I think I saved the bookmark) around.

794

Comment by Deene

Tuesday September 14, 2004 @

Ultra Geek especially with the heaving.

795

Comment by Pamalamadingdong

Tuesday September 14, 2004 @

I’m surprised your new toy didn’t graph the heaving for you.

796

Comment by Mark

Tuesday September 14, 2004 @

OMG!!! Don’t do that!!!!!! I’m at work ya’ know. Everyone in my office for 20 feet around just heard me burst out laughing!

That really WOULD be a nice feature. I think I’ll write Polar to see if they can include it in next year’s model.

797

Comment by Chris Brogan...

Tuesday September 14, 2004 @

I think you should save up the heaving directly until people pass you.

798

Comment by Richard

Tuesday September 14, 2004 @

As I?ve said many times. I?m not very fast! There are TONS of runners faster than me.

And that attitude is exactly what will get you faster, quickly. There’s nothing like a little competitive game of catch-up to get those times down.

799

Comment by Mark

Tuesday September 14, 2004 @

Chris: I told Pam not to do that. Do I have to tell you as well? ;)

Richard: Yeah. I always liked this quote (think I’ll add it to our quote page): “Somewhere in the world someone is training when you are not. When you race him, he will win.”

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