M.O.R.E.: Intervals Training

Thursday, June 3, 2010

Intervals Training

After our last run together, I decided we really needed a distraction and to set some goals every time we go out there and run. Part of the problem with our runs is that we just go out there and run without any focus or plan. I decided to change all that. I think that every time we run, the goal should be either intervals, distance, hills or recovery. It's really that simple. Today we worked on intervals, we being me and Patty. We met at Heritage where we would have a fairly flat and straight course. Our plan was the following:

1/2 mile warm up jog
1/2 mile at 9 min pace
1/4 mile jog
1/4 mile at 8.5 min pace
1/4 mile jog
1/2 mile at 9 min pace
1/4 mile jog
1/4 mile at 8.5 min pace
1/4+ mile jog and cool down

At the end of our last 1/4 at 8.5 pace, our average was 9.09 which included the 1/4 mile jogs in between so Patty and I think we actually ran under our targeted goals. Breaking it down this way really made it easier to run faster because we knew that it was only for a short time. Next time we said we would use the lap function on my GPS so we can get a more accurate rate for our intervals. The only thing we wish the GPS would do is announce the pace every once in a while so I don't have to keep looking at it. The goal is to eventually extend the distance that we can run at 9 min pace or 8.5 min pace. Interestingly Patty thought the 1/2 miles at 9 min pace were easier than the shorter intervals at a faster pace, whereas, I felt the opposite. I feel better with the shorter and faster intervals. Hopefully if we keep this up, we'll meet somewhere in the middle.

1 comment:

Patty said...: Today's run was good, I like having a plan! It felt good to run faster, and really good knowing it would be over soon. I also think we need to organize our week, and have a plan for the days we run. I know that the days we struggle are because we are just out there "running" but not really RUNNING. We also need to give ourselves a break on recovery days, and not get upset about the slower pace, and sore legs. I felt like it was easier on the 1/2 mile at 9:00 pace, I really want the faster 8:30 pace to be over and start to slow towards the end.; June 3, 2010 at 11:21 PM

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Favorite Trails

South Fork 3.1: Start from dirt parking lot on Magic Mtn Pkway and run to the loop at Wiley Bridge and return the same way.

Tesoro 3.25: Start in Albertson parking lot and take sidewalk/trail until it ends and then enter the water tower road to the top two towers where the ends. Return the same way.

Chesebrough 3.25/4.60: From Chesebrough Park, N. to Copperhill, So. on Bike Trail, turn around at Decoro, back up trail to power lines to bridge at park. Turn around at Heritage will give you 4.6 miles.

Chesebrough 3.5: Chesebrough Park down to McBean, south to Northpark Dr., the paseo trailhead. Take the paseo to Helmers and back. Very hilly.

Bridgeport 4.0: Fairly flat, run toward Lowes and under Bouquet bridge to RiverPark community until you reach the closed gates and return. For a hilly run, go north into Helmers and run up the paseo switchbacks into Northpark where the paseo ends and return the same way.

Chesebrough 4.0: N. to Copperhill to west side of river trail, run S. on Bike Trail past Decoro bridge, across Decoro to the east side of river trail, up back to power lines trail, back to park.

Chesebrough 4.0: From park down power line trail to Heritage Park and back same way.

Bridgeport 4.0: From School, cross McBean via bridge or street and head into industrial center on Ave. Scott Bridge and enter bike trail going south toward the train bridge. Turn around at train bridge and return same way or cross the bridge and head toward Peet's after crossing train bridge and back onto the Lowes Trail.

Heritage 4.0: From park, run up bike trail to Decoro, over McBean Bridge into Helmers, and into Bridgeport through lake trail back to park. Can be done in reverse. Moderately hilly.

Chesebrough 4.25: Chesebrough north to Copperhill, left to Albertson side of bike trail. Run south on trail to Decoro and cross over bridge and head north all the way to Copperhill on east side of river trail and back to the park the same way as started.

Cheese/Decoro/Helmers 4.25: From the park, down dirt trail to bike path, south to Decoro. Leave bike path at Decoro and cross paseo bridge at McBean. Stay on paseo up hill towards Helmers. Run up water tower trail once then continue on to switchbacks and paseos back to park.

Heritage/Bridgeport 3.3: Heritage Park south to McBean Bridge @ Panera. Cross and head toward Lowes bike trail and head east toward Bridgeport Park. Halfway mark is at park bathroom, head back by entering trail along the lake and back onto the bridge.

Lowes 4.25: Lowe's parking lot to McBean, cross the bridge and to South Fork. At Valencia Bridge, enter trail behind Hart Baseball diamonds. Continue on trail to Bouquet and across the bridge on the east side and back under the bridge again towards Lowes.

Peet's & Decoro 5.2: Peet's Coffee to train bridge path; to Decoro and across bridge; back down McBean side of bike trail back to Peete's.

Peet's & Wiley 6.0: Start at Peet's Coffee and head east toward South Fork trail and past the Wiley Bridge. Keep running another 200 yards to where the trail forks left and right. Turn back same way.

Peet's & Copperhill 6.0: From Peet's to bike trail heading north to Copperhill and back.

Albertson 7.0: From the Albertson parking lot on Copperhill, enter the westside bike trail and head south until the train bridge. Return the same way.

Peet's 8.5: Run to Copperhill on east side of river trail and return via train bridge on other side.

Lowes 10: Start in the Lowes parking lot. Enter the bike trail heading west. At McBean, cross the bridge and head east toward SouthFork trail. Continue on trail until you come to the Wiley bridge and head back the same way.

McBean 14: This route can be done from anywhere along the trail route. Starting from McDonald's across the post office, run to the end of the South Fork trail and return the same way, cross the McBean bridge and run on the Lowes trail until you hit Bridgeport Elementary and then cross Newhall Ranch via the bridge or street and run back towards McBean. Continue north on McBean until you hit Copperhill. At Copperhill, cross McBean and enter San Francisquito bike trail and run south on the trail until you are back at McDonalds.