Another 3 & 1 Run
Greetings,
It's been a while since my last blog, as well as my last actual run. Last Tuesday was my only day I ran last week. My schedule just became really busy, and my body was feeling pretty worn down.
So, since I had today off from work, I decided for a morning run. With such a layoff from running, I still wanted to hit the track but do so in a lighter manner. I chose to do some "3 & 1"s for my run, 2 mile's worth of 300m jog, 100m race-pace. This gives me 1.5 miles of easy stuff, a half-mile of hard stuff, and it's all done in about 16 minutes for me.
Today's workout:
2 minute jog to track
300m jog, 100m race-pace x 8
Walk home for recovery
This was about right for me, since I could really tell I had too much food this past weekend. This run let me know about that. I probably would have felt worse with a 100m jog, 100m sprint alternating interval workout, or a 200/200 workout. By starting with a 3 & 1 workout for the first few laps, I can usually indicate how well I'm feeling. If I'm feeling good, I'll try some 200/200 or 100/100 jog-sprints for a lap or two. This workout, I was not feeling well for such intervals. So, sticking with 8 laps worth of 300/100 intervals, it suited me fine.
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://RocketSpeedTraining.com
http://ASAPWorkouts.com
It's been a while since my last blog, as well as my last actual run. Last Tuesday was my only day I ran last week. My schedule just became really busy, and my body was feeling pretty worn down.
So, since I had today off from work, I decided for a morning run. With such a layoff from running, I still wanted to hit the track but do so in a lighter manner. I chose to do some "3 & 1"s for my run, 2 mile's worth of 300m jog, 100m race-pace. This gives me 1.5 miles of easy stuff, a half-mile of hard stuff, and it's all done in about 16 minutes for me.
Today's workout:
2 minute jog to track
300m jog, 100m race-pace x 8
Walk home for recovery
This was about right for me, since I could really tell I had too much food this past weekend. This run let me know about that. I probably would have felt worse with a 100m jog, 100m sprint alternating interval workout, or a 200/200 workout. By starting with a 3 & 1 workout for the first few laps, I can usually indicate how well I'm feeling. If I'm feeling good, I'll try some 200/200 or 100/100 jog-sprints for a lap or two. This workout, I was not feeling well for such intervals. So, sticking with 8 laps worth of 300/100 intervals, it suited me fine.
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://RocketSpeedTraining.com
http://ASAPWorkouts.com
Posted by 1 Mile Nation at 9/7/2009 7:30 AM 
Categories: uncategorized
Tags: distance based interval training interval training
Categories: uncategorized
Tags: distance based interval training interval training
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