Thursday, December 29, 2011

Try This: Pyramid Interval Workout

I hit the treadmill more often during the winter months, and I'm always looking for ways to keep things interesting.  Today, the interwebs suggested that I try a Pyramid Speed Interval Workout.  It's simple, and the time seemed to go much faster because I had to change the settings so often. 

Here's how it works -- the runner moves up and down a "pyramid," running at the hard interval for a one-minute segment, gradually increasing to a five-minute segment, and then working back down to a one minute segment.

My Workout
Warm-up: 5 minutes @ 10:54 pace
Interval 1 - 1 minute @ 7:30 pace
Recovery - 2 minutes @ 10:54
Interval 2 - 2 minutes @ 7:30
Recovery - 2 minutes @ 10:54
Interval 3 - 3 minutes @ 7:30 
Recovery - 2 minutes @ 10:54
Interval 4 - 4 minutes @ 7:30
Recovery - 2 minutes @ 10:54
Interval 5 - 5 minutes @ 7:30
Recovery - 2 minutes @ 10:54
Interval 6 - 4 minutes @ 7:30
Recovery - 2 minutes @ 10:54
Interval 7 - 3 minutes @ 7:30
Recovery - 2 minutes @ 10:54
Interval 8 - 2 minutes @ 7:30
Recovery - 2 minutes @ 10:54
Interval 9 - 1 minute @ 7:04 <------- A push, but I felt great after!
Cool Down - 5 minutes

The total time for this workout was 50 minutes -- far longer than I usually want to stay on the treadmill.  (I once did a 10-mile run on the treadmill - once - and only because my choice was that or missing a run because of a snow shower.) 

I'll definitely be adding this workout to my repertoire.

Tuesday, December 27, 2011

Lurking Around the Interwebs, II

I'm enjoying what's left of my time away from DC at my parents' house in Connecticut.  It's been nice, and I've gotten two great runs in so far since I've been home -- including a nine-miler that I did with my dad (!!!).

I'm in the process of drafting my year-end round-up, so things will be pretty quiet - as they've been for most of the month - on the blog until the weekend.

For now, Thought Catalog has an excellent post to prepare everyone for the coming of 2012: "...2012 is the year to let your freak flag fly.  2012 is the year to throw caution to the wind and just do you (or anyone else you would like along the way.)"

Tuesday, December 13, 2011

Lurking Around the Interwebs

For your reading pleasure, here are a few of my favorite links from the past week:

Thought Catalog: My Run on the Treadmill as I Imagine the Girl Next to Me Imagines 

"...his iPod just fell on the treadmill and got launched behind him.  He's looking to see if anyone saw 
before he gets it.  We make eye contact. Awkward.  Super awkward...He'll never be the alpha male.


Mental Floss: Eleven Ways to Cheat While Running a Marathon

Including gems such as: Taking a bus, having someone run it for you, and trading off miles with your sibling


Runner's World: Of Gingerbread Men, Running, and Hubris

"The little old woman and little old man changed into shorts and technical shorts and frantically rummaged around for their running shoes and then ran after the gingerbread man, who as a barefoot runner had a clear advantage in such situations."


The Mary Sue: The Best Breaking Dawn Review You'll Ever Read

"Then the girl breaks in half and her husband chews all over her while she sleeps with her eyes open and her best friend falls in love with the baby and...wait, what?"

Okay, this one isn't actually related to running. But, c'mon, you have to admit that you climbed aboard the ROFL-copter.  No? Just me?

Sunday, December 11, 2011

Jingle All the Way 8K Round-Up

I haven’t updated in a while - not because I haven’t been running but because I’m still working through a to-do list that seems to get longer.  Things should slow down a bit soon, so I’ll be updating a lot more about my next training cycle, which includes preparations for the GW Birthday Marathon in February (which I’m running as a relay with Stef and Max) and the Rock ‘n’ Roll USA Half Marathon in March.

Stef had the idea to run the Jingle All the Way 8K and host a delicious brunch after the race.  Three of us - Laura, Stef, and myself - decided to brave the cold and head down to Freedom Plaza for this morning's race.  

The race was delayed by about fifteen minutes, most of which was spent huddled with Laura and Stef at the start.  (At one point, the crowd started to sing Christmas carols at the start because, as we all know, "The best way to spread Christmas cheer is singing loud for al to hear.")  It wasn’t terrible, and, after seeing the disastrous start at the Run for Hot Chocolate in National Harbor, I counted my lucky stars that we only had to wait around for 15 minutes. 

Of course, standing in one place in the cold for that long meant that my toes were a little cold when the race finally started. I found running space quickly, but I can’t say that I felt my toes for the first two miles. I definitely started the race too quickly and ended up slowing down during the third mile.  During the last mile, I pushed through until I saw the finish line.

Personal Best: 43:36, Run! Geek! Run! 8K
Gun time: 47:31
Net time: 44:38
Average Pace: 8:59
Division: 104/383

I would have liked to set a PR, but I’ll have to try that at my next 8K.  My plan is to run easy and work on building strength so that I’m ready to start my next round of training.