Running intervals 51:18 [3] 9.2 km (5:35 / km)
shoes: 200712 NB Absorb EX 11.5
Intervals; 8 repetitions of 800m on, 400m off, at the MIT track. At the end, I skipped the last 400 off to run home earlier. My goal was to keep consistent on speeds, and adjust the off speeds accordingly. I walked about a third of the 3rd through 6th off legs. I took the first three on legs gingerly, pushed it on 4-6, and relaxed on 7-8.
On Off
3.22 2.43
3.24 2.36
3.28 3.32
3.29 3.01
3.18 3.45
3.13 4.27
3.58 3.12
3.50
My technique focus for this run was to keep my head up and chest open to allow myself to breathe as freely as possible. I intermittently reflected on my stride length, cadence, vertical bounce on each stride, and placement of my foot relative to my center of mass at the start of each step.
My tentative goal (which I realize now was too ambitious) was a 90 second 400m lap on, with a 2-3 minute 400m lap off. I hope that as I start running more, I can attain that goal. Do any of my readers have suggestions for interval training (Brendan)?