felt good...

Tuesday evening:

So it was my 1st scheduled interval on the 12 week Hal Advanced half marathon training program which actually called for 6 by hills but we have no hills within our direct region so I substituted 6 by 400 meter intervals instead with 90 seconds of recovery time in between each one. The last time I did any form of interval running workout was on 10.02.08 just 9 days before the 2008 Chicago Marathon. The running fast twitch muscles have not been used in quite a long time but I was glad to get back to them outdoors last night in the nice weather we were having. I ran a 2.2 mile warm-up in the neighborhood region as I leapt into the first 400 after my body was properly at temperature…below are my repeats time with average & max HR per each:

1:41 – AHR 145bpm – MHR 153bpm
1:38 – AHR 143bpm – MHR 155bpm
1:40 – AHR 143bpm – MHR 155bpm
1:39 – AHR 144bpm – MHR 156bpm
1:40 – AHR 144bpm – MHR 155bpm
1:37 – AHR 147bpm – MHR 158bpm

Ran a cool-down 1.3 miles afterwards as I reflected on my first interval workout in 4 months time and I was quite happy I didn’t forget how to run them and I was able to brick them time wise close together. My times at this point aren’t where they need to be but that will come back in the next couple interval workouts. I covered a total of 5.4 miles in 50:30 with an average HR of 129bpm…great run in the un-seasonally warm weather :-)

b