Intervals, a wet and windy tempo run and 1000 miles

On Tuesday I gave intervals a go for the first time. I did an easy warm up followed by 5 x 1k intervals: 4:32, 4:37, 4:55, 4:46, 4:52 And then a nice 2k cool down. This is the first time I’ve ever done intervals and they were good!  The idea is that they will help me build a little more speed so we’ll have to see if they work.

This morning (Thursday here in NZ) I had to drop my father in law off at the airport.  I was up at 4am and then straight out to drop him off and then I headed out for my run.  It was pouring down with rain and there was quite a strong wind so it was a tough workout but I came in under my target goal off 55 minutes (5:30 pace) by doing the run in 54:34 (5:24 pace).  I’m quite chuffed that I did so well in such atrocious conditions.

I hit a milestone for the year when I clicked by 1000 miles for the year so far this morning. I’m quite happy with that just quietly.  I’m ahead of my goal of 2010 km in 2010 by quite a long way.  I might switch my goal to 1500 miles.  We’ll see. Smile

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July 22, 2010 | Filed Under Marathon Training, Milestones, running 

Comments

16 Responses to “Intervals, a wet and windy tempo run and 1000 miles”

  1. Breaking Three HoursNo Gravatar on July 22nd, 2010 6:47 pm

    This is your first step to getting faster. Keep doing your intervals once a week, and you hit your targets.
    Breaking Three Hours´s last [type] ..Training Week 33 Recap
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  2. TishNo Gravatar on July 22nd, 2010 6:50 pm

    I see lots of great things in this post:
    You did intervals–they still sound scary to me.
    You got up at 4 am to take your FIL to the airport!
    You ran in the pouring rain.
    You ran very fast in the pouring rain.
    Way to go.

  3. KateNo Gravatar on July 22nd, 2010 8:23 pm

    Rocking splits dude.

  4. David H.No Gravatar on July 23rd, 2010 12:03 am

    You have a fantastic year going on. Keep it up!
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  5. DannyNo Gravatar on July 23rd, 2010 12:15 am

    Unbelievable! Strong work!
    Danny´s last [type] ..100 miles

  6. VavaNo Gravatar on July 23rd, 2010 8:16 am

    Looks like you made it out in the rain and had a great run! Nice work!

  7. beejNo Gravatar on July 23rd, 2010 2:24 pm

    Nice work on your 2010 total! That’s go great, Andrew!
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  8. GregNo Gravatar on July 23rd, 2010 11:38 pm

    In my experience, intervals = hurt. But if you want to get faster….
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  9. Cammy@TippyToeDietNo Gravatar on July 24th, 2010 6:30 am

    Wow, 1000 miles. Kudos! I don’t think I’ve driven my car that far this year! LOL
    Cammy@TippyToeDiet´s last [type] ..I Wouldn’t Really Eat a Horse
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  10. Jody - Fit at 52No Gravatar on July 24th, 2010 7:37 am

    Got to love those intervals!!! You are amazing Andrew!!! I could not even imagine doing what you are doing!

    Hey, what does chuffed mean??? Is that a down under word??? :-)
    Jody – Fit at 52´s last [type] ..Egg Bites – Versatile Recipe!

  11. PatrickNo Gravatar on July 24th, 2010 4:31 pm

    Whoa, 1000 miles this year… thats like 3 a day all year long… keep feeding that animal inside you; jaguar is it?
    Patrick´s last [type] ..Day 97 – Playing Favorites

  12. John's Weight Loss BlogNo Gravatar on July 26th, 2010 11:46 am

    1,000 miles is awesome!
    John’s Weight Loss Blog´s last [type] ..A Week of Meals
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  13. MichelleNo Gravatar on July 26th, 2010 12:11 pm

    I think I have a good week, and then I realise how lazy I look compared to you!
    Congrats on the bit 1000, such an achievement and you are still smiling :)
    Keep us posted on the interval training.
    Michelle´s last [type] ..Coast to Coast Training Diary 2

  14. Scott Keeps RunningNo Gravatar on July 28th, 2010 3:55 am

    You’re rockin’ it this year. 1500

  15. Bill WallaceNo Gravatar on August 19th, 2010 10:33 am

    Mate running in the rain is one thing, running when it’s pouring is awesome! Gives new meaning to “no excuses”. well done! :)

    Bill
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  16. JeffNo Gravatar on August 20th, 2010 7:29 am

    Impressive, my friend. Keep the 2010 km goal and celebrate the accomplishment! When you hit that goal, set a new one. (I think I may run 201.0 km in 2010!)
    Jeff´s last [type] ..Dont Mess With Texas

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