Went out yesterday for a run and thought I would give some intervals a go again (a sort of Jeffing run I guess). Well it didn't go very well because I didn't really think it out properly!
Firstly, the route I chose seemed to have every big truck in the area using it (I think there was some mega diversion nearby) and the air was stinking of diesel fumes...ugh.
Secondly, I was just too ambitious. Set off with the idea of doing 5 mins run and 1 min brisk walk. So off I go and I went like horse apples off a shovel! Puff pant...slow down for walk and catch breath. I only managed 4 cycles and felt choked and defeated 😟
What an idiot! Going back to doing a slow run for tomorrow and take it gently. On the upside my VO2 max went up a point....and I have never ran that fast a cadence ever...around 180spm compared to my usual 160.
Lesson learned!
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spongecat
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You might well find that fartlek is a better introduction to interval running as it is more flexible and so you are not trying to run hard at an unsuitable point on your route.
I have a hilly run through fields and when I set up Runkeeper with intervals the faster sections came at inappropriate moments, either up or down steep hills. So now I pick an appropriate point in each field to start the fast interval and run to the boundary. This has the advantage of being able to be adjusted to slightly longer fast intervals as I wish, with known reference points.
Fartlek translates as playing with speed and is a much easier way to introduce intervals into your running. Jeffing would normally be run/walk intervals, whereas I do slow and faster running intervals.
Thank you so much for this suggestion. I had forgotten about fartlek (oi, stop sniggering at the back!). There are a lot of routes around here that are really nice but have hills of varying severity, one after the other
Running hills is very strengthening and will do wonders for your midriff . I’ve got a hill at every turn which plays havoc with best laid plans. A hill is just another interval though, albeit a slow one. It all counts 💪👍🙂
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4 miles - but I walked a bit again
I think I am back!
W5R3... what the-?!
What a disaster!
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