Morning all, Aussie here typing from the recovery lounge in SW London with some Chocolate Recovery Milk and about 16 litres of water... The paramedics have been stood down and I can report now on my interval fun today...
As you probably know, today was an interval training run "at pace" to see how fast I could run a mile... The plan (and the workout plugged into the Garmin) was 5 minute warm up, 1.61k run, 5 minute recovery... then do it 2 more times for a total of 3 miles running...
I'd read that at my age it wasn't that common for blokes to be able to run a sub 8 minute mile but that people that could do so were statistically much less likely to have cardiac issues later in life... Now, I don't know if that's true or not (there was a study done though - great book "The First 20 Minutes" BTW) but I thought that sounded like a good challenge anyway... and in line with my current training efforts...
So - I'd mapped out a mile long piece of towpath last night and today I was all set... this was going to be tough but I was ready for it... I did an extended warm up walk to the river and then did a light jog for a few minutes to warm up - up and down a section of towpath.. people must have thought I was mad!
20 seconds of warm up to go and I start heading down the towpath.. light jog, into a faster jog and then "buzz" from Garmin - we are OFF like a rocket... running as fast as I think I can handle and soon realise that I've perhaps taken off a little bit too quick... oh well, let's see how hard I can push it... Quick glance at the Garmin shows me coming up quickly to 1.6km and I think "wow... awesome..."... but something isn't right... I'm not where I should be on the towpath.. a mile is further than this... I slow to a walk then realise that the Garmin is showing TOTAL distance (including warm up walk) so I have quite a bit still to cover... oh cr@p! Right - better get the skates on then... off running as fast as I can again... sorted out Garmin and she buzzes politely at 1.61km as instructed... I collapse into a heap of jelly! Well, not really, but I am shattered... that really took it out of me...
Slow walk for another 5 minutes (2.5 further down the path, then 2.5 back to the paved section - my measured start/finish line)... and we're off AGAIN... this time I don't go out quite as fast and at the halfway mark (800m) start to push a bit quicker... this is really hard work and I know it's not as fast as the first one (even with the walk) but it's no idle walk in the park either... There are no "good mornings" to runners today (sorry, not being rude, can't talk) and sweat is pouring off me... thankfully this is over pretty quick and as expected Garmin buzzes right where the paved section ends (also showing me the 620 is pretty accurate!)... phew... still no idea of times yet...
Now I'm REALLY tired... legs feel okay but the muscles feel tired... they've just gone super fast over 2 miles and they are complaining... they think their owner is an idiot... I'm starting to agree by now...
Right - another walk up and down for 5 minutes (heavy breathing compulsory)... manage a quick chat with some walkers who ask if I'm okay... "yep, fine, just one more mile at pace and I'm done"... they think about calling a van to take me away but carry on shaking their heads...
Final recovery period over and we're OFF... this time I know I'm slower again, but I'm pacing this time... in time with the music for now... at 800m I pull the headphones out and push hard... grunting, groaning, struggling for breath but the end is in sight... just past the Teddington Lock... DONE!
5 minutes cool down now and I have no idea how I've done... I've done what I can... I think I've pushed hard... All I know is my total time is about 45 minutes... with 20 minutes of that being warm up/cool down and recovery periods I figure that's 3 miles in 25 minutes then... a tad over 8 minutes on average... and a sub 26 minute 5K pace (not that I ran 3.1 miles at that speed, but still)... I get a bit excited now...
The Garmin buzzes to tell me I've completed my workout, then when I click save I get the magical "2 New Records" pop up... Here we go:
1) Fastest Mile : 7 minutes and 57 seconds
2) Fastest KM : 4 minutes and 46 seconds
My first mile was my fastest with the following two about 30 seconds slower each repeat (8:24 for the second and 8:51 for the third)... so, even with the Garmin mess up and the quick walk in the first interval it was the fastest out of the traps and sub 8... if I hadn't have walked I suspect another 4-5 seconds off that time... but at the moment I can't keep that pace up over the session yet.... To be honest, I didn't expect to!
To think I couldn't even run for the bus 6 months ago and now I know I can run a sub 8 minute mile is amazing... Today was hard work but super rewarding... I was SOOOO happy to have met my objective today... it has made my weekend!!!
Thanks to all of you for your support on my journey and happy running! Have a GREAT weekend!
Oh - and 50.13% age graded... goodrunguide.co.uk/AgeGrade... (when you consider 100% is the world record time I don't feel bad about that result!)...
Thanks! Spent the afternoon walking the towpaths with my youngest daughter who starts Reception next week, a cheeky pub lunch and a play in the park... it was awesome!
Congratulations Australian. That is seriously awesome and you should feel really proud. I'm glad the paramedics are stood down - I shall probably need them tomorrow. Your tongue looks healthy as well.
Thank you! I spent today "on the couch" with a few achey bits of my calves and ankle but doing okay now... Can't expect to go all out and not pay for it somehow...
Haha! Thanks... when I told my Mrs how far a mile was (well, you see dear, it's from the start of the paved bit of towpath until the tarmac ends past Teddington lock) she said "well, don't forget to breath then - that's quite a way"...
Aussie, Im speechless ..................................... but not for long ha ha Congratulations , that is some serious hardcore stuff there . I am worn out just reading it . Massive respect to you , you are awesome ! xxx
Fantastic Aussie, well jel over that sub 8 min mile after my HM it's speed work for me, goal 1) sub 30, goal 2) match notbads 5k time ~26mins, goal 3) if at all possible match my over 60 year old dads 5k time ~23:30 you might want yo take your next run at a more leisurely pace
Well, well. I've been contemplating some solo interval runs for a while and Aussie has given me the push I need! Just need to figure how to program that schedule in to the old Garmin and then game on
Finally got around to trying your challenge. Bit of a mixed bag in the end. I pushed the first interval fairly hard but eased off for the rest. It was a bit cold and damp this morning and and I never really got warmed up. I'm keen try it again though but next time I'll pick a warmer day! Hope it's all still going well for you.
Oh my word Aussie ... Think I need the paramedics for some oxygen as I'm exhausted just reading your post Amazing set of stats and to think you've done this within 6 months of starting C25k. Enjoy your rest - you deserve it
I'm so late to your Sub 8 min/mile party, for which I apologise! Really really fantastic work there. I do know what you mean about jetting off a bit too fast; that happened to me in my last speed session too and good grief do you ever feel it a bit later on!
You're bound to feel tired and achey after all that, it's only natural, but hopefully it will just be passing and you'll be fine for your run tomorrow - good luck for it!
Love the pics, by the way; made me laugh out loud! Your Garmin is very impressive. I really wish I'd not seen it now!
Hope you're finding the CRM beneficial! You'll be on the cold baths next!
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