Today I decided to do some REAL interval training to get my speed up to what I want it to be for my next marathon. I decided to use the Yasso 800s method http://tinyurl.com/qrlbu. I started today by doing 5 of these intervals in 5:30, since that is what my goal marathon time is. It was really hard to run for that long without stopping since I am used to the Jeff Galloway Run/Walk/Run program - http://www.jeffgalloway.com/training/marathon.html - but I persevered and did 5 of them. I will do as the website suggests and add 1 more each week. I would like to get my time to 5:15 so I will shoot toward that goal also.
I am pleased that I was able to stay on pace for these 5 interval workouts, even though I felt like I was dying. :) I walked a minute between each one and that worked out really well for me. I finished with approximately a half mile cool down.
My weekly workouts are as follows:
Sunday - Rest
Wednesday - Easy 3 mile run (or 30-60 min)
Thursday - Strength Training
Friday - Interval Yasso 800s
Saturday - Strength Training
Next week my long run is 12 miles; the only difference in my training next week is that I have a 10k race on Saturday so that will be in place of my interval training. I will rest also on Wednesday and run my easy run on Thursday, with strength training on Friday.
I have scheduled two races a month through September and then my marathons October 11, and December 6. I haven't scheduled any races in November, except maybe for a 5k on Thanksgiving.
I am SO excited that I am able to do this training. It is the pits during the summer months because of the heat, but I will persevere through it. Jeff Galloway suggests slowing your pace by 30 seconds per mile for every 5 degree temperature increase above 60 degrees so I will work toward doing that. I want to run in the heat to get used to it.
I will keep running and reciting my mantra, "I can do all things through Him who gives me strength"~~Philippians 4:13. I KNOW I can do all things through Christ and I intend to do just that.
God be with you and bless you all today and every day.