Speed Invervals False Start!

Morning running chums!

Having given my poor leggies a rest for a few days, I trotted out there this morning, bristling with enthusiasm, to try out the first of the PodRunner "Driving Spikes" podcast series. The first in the series was a series of intervals between 150 and 170bpm. The 150bpm parts at the start and end were intended as a warm up I think, so off I set. After about 2 minutes I was just frustrated. I couldn't settle into the pace at all, as it felt just too slow. I was constantly having to hold myself back, and that was just causing everything to tense up, so I stopped. Quick swipe through the available podcasts, and I restarted using the next one, which was 155bpm-175bpm. Perfect.

I do normally run at between 160 and 165bpm depending on the distance, and this seemed fine for a gentle warm up run. Having already done a warm up walk. But, whatever!

When the time came to up the pace to 170bpm, I was ready for it, I welcomed the change, and I really enjoyed going a bit faster. The 170bpm pace caused me to have to shorten my stride, but it was still fun, and quite exhilerating! Only for 1 minute too, it reminded me very much of C25K week 1, only much faster. There were a couple more intervals at 170bpm with 5 minutes at 150 in between, 1.5 and 2 minutes respectively. I wasn't particularly tiring with the intervals, the main issue I had was just getting used to moving my legs that fast. I still wasn't fully awake when I ran I don't think, nothing usually moved that fast when I'm half asleep

All in all, a good run though. Bizarely my fastest pace was slower than my normal running pace, so I think I shall do this one a couple more times, until I can relax properly into the stride. But - my next one might well be a 10k, so I'll just do what I normally do for that I think.

That's it for now, have fun, run safe, hope you all have a great day

Neil

[sallenson Graduate10]

First time with the podcast you're finding your feet. Being a bit sleepy probably doesn't help. I'm guessing that what was happening was that you were taking smaller steps as the BPM increased. That's not bad thing. Driving cadence is a good thing in itself. When you get used to the thing you can think about opening up your stride a bit. Did it get your heart rate up tho? That's another big benefit of intervals, driving that VO2 Max number up.

Good go though!!

[Hidden in reply to sallenson]

Hi Sallenson,

No idea about the heart rate as I don't have a HRM, but it would be interesting to know. I think I'm going to try the same one again next week, hopefully I can get more out of it.

[Sadie-runs Graduate10]

Oooh what an interesting experiment! I am glad it worked out well for you and that you had a good run. I seriously need to do more intervals, but the lure of the longer run wins every time. Good work, buddy! x

[Hidden in reply to Sadie-runs]

Hi Sadie I actually really enjoyed the intervals when I think about it, didn't think I would. Like you though, I just want to do a nice long run, which I shall attempt on Sunday. I fancy another 10k. Care to join me?

[Sadie-runs Graduate10 in reply to Hidden]

Sorry, I do not care to join you! I will be in hilly Edinburgh, on my 6-day break from running. Will be doing lots and lots of walking, though. And think of you enjoying your lovely 10km run, of course. Don't forget to pull back on pace for your 10km, my lovely running buddy. x

[Hidden in reply to Sadie-runs]

Ah well, maybe another time, at least virtually! Do enjoy your break though, and try to relax, yeah? I will let you know how the 10k goes. I'm planning the canal route out and back this time. Nice and easy, no hills, and I'll try and not go too fast

[pianoteacher Graduate10]

Glad it went well after the false start Neil 😁 I'm not sure how I'd get on with these as my cadence seems very high?!? Just looked at some recent stats and I average into the 180s and over 200 at my faster speed. I'm short with an average stride length of 1m (little bit more at my faster speed) so I'm presuming that's why? x

[Hidden]

Thanks pianoteacher , and wow that is fast! I know I felt 150bpm was too slow. To be honest, 155 felt slow too, as I normally run at least 160. Sunday though, forget the numbers, I'm just going to run and enjoy it!!

[pianoteacher Graduate10 in reply to Hidden]

Sounds like a plan for Sunday! Sometimes the numbers seem helpful to me and sometimes they actually hinder me. They're useful when trying to pace a 5k and not set out too fast but sometimes during speed work or fast club runs I've looked at my watch and thought "you can't run that fast!" and psychologically its made me get tired and slow down. Got to find a decent balance I think x

[misswobble Graduate10 in reply to Hidden]

Glad to hear it. Forget the peripheral malarkey. Run and have fun 😃👍🏃‍♂️

[Ripcurlrana71 Graduate10]

Interesting read Neil. I don’t enjoy intervals but I do enjoy a few fast sprints! Haven’t done it for a while as getting used to the longer runs and preferring them. You’ve made my mind up to do an interval session next week. Thank you!

[Hidden in reply to Ripcurlrana71]

Thanks Ripcurlrana71 , I think throwing a few different things into the mix helps to keep it interesting, and prevents you stagnating. I'm 43, the perfect age for stagnating if I don't watch it!!

[Ripcurlrana71 Graduate10 in reply to Hidden]

😜

[mountaindreamer Graduate10]

Thanks for the report, Neil. I’m going to give this one a go. I tried experimenting with UpTheStanley ’s suggested 30:20:10 x5 x2 Jog / Run / Sprint intervals in my 4k short run today. Better than my usual version of random Fartleks. I think I try aiming to run too fast for too long/ too far.

[Hidden in reply to mountaindreamer]

It's always worth trying a faster run I think, and if you can't do it, it gives something to aim for. I do think intervals here and there help though.

[ju-ju- Graduate10]

Nicely done, especially as half asleep too!!!

[Hidden in reply to ju-ju-]

Thank you, kind JuJu, wasn't my best run, but interesting to throw some intervals in. Honestly, it felt just like couch to 5k all over again!!

[DebJogsOn]

I really like interval running (at least after I've finished the session 😂). I quite like putting a bit of a shorter run in the week somewhere (especially when I'm working and pushed for time) but still feeling like I've made an effort. I started off using the C25K Speed Podcast but now enjoy using the Audiofuel 180 Pyramid. I still find it a bit punishing (and have to shorten my stride to cope with 180bpm) but always feel good when I've done it. Like I said previously I did enjoy the Podrunner Dragons Back ramp intervals run though as a bit of a longer option - focussing on speed and pace definitely add a bit of interest to a very familiar local routes and can only help the longer runs right?