I "don't yet heart" Interval Training

While it was a nice morning in St. Louis, I opted to run on the treadmill since I've been avoiding a necessary element of improving running performance...Interval Training.

There are many approaches to interval training, i.e. number of intervals, length of each interval, level of intensity of the interval (based on time or HR), length of each rest after the interval, whether each interval is the same or if you vary any element, i.e. time, intensity, etc.

So...I made it up on my own.  My normal TM running pace is 5.5mph, though I'd like to improve both my speed and endurance.  According to all the sources, interval training for speed and for hills is necessary for both.

This morning, I kept myself to a 5K, but it was made up of the following:

10 Minutes @ 6 mph
5 minute walk
3 minutes @ 6.5 mph
2 minute walk
3 minutes @ 7 mph
2 minute walk
3 minutes @ 7.5 mph
2 minute walk
3 minutes @ 7 mph
2+ minute walk to reach 3.1 total miles (5K).

First, I was very happy that I busted out 10 minutes at 6 mph in the first place.

Second, it was interesting to discover that my most comfortable pace was at  7mph from a body mechanic perspective even though I don't have the endurance to sustain it for very long.

So, while I'm not yet in love with interval training, I can see the merits.  I'm also glad to know that my body may actually end up being more efficient at 7 mph than it currently is and that I have a target to shoot for.  Perhaps as I get closer to that target, my body mechanic might also change and be comfortable at even higher paces.

I know that below 7 mph, my stride is choppy and my forefoot hits hard and that above 7 mph, I can't spin my wheels fast enough to safely run.

I guess that is that.  I'll continue to add in some interval days even if I don't get the full satisfaction of distance training, because it seems to be necessary to keep getting better and better.

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