Intervals and temptations

After claiming to be back ‘on it’ with the running, progress has been a little sluggish! However, after not wanting to go out for a run this evening I managed a decent interval session. 

It’s been a busy couple of weeks of work – both paid stuff and volunteering. This has meant that most of my free time has been in front of the computer, writing, editing and building website content.  It makes your eyes go fuzzy.

Jump Rope Session

Jump Rope Session

After a couple of sessions on the bike recently, some skipping and weights I knew it was time to get the running shoes back on and stop building it up as a mountain to get over in my head. I’ve also been trying really hard to eat properly again. It is so easy to just slip into bad habits, especially with late nights piling up.

Before you know it you’re a bottle of bubbles down with chocolate buttons everywhere.

On yer bike

On yer bike

As I haven’t made it to the club in months, I decided to use one of their interval sessions as a basis for my own. There is a handy section close to my house that makes a good loop. I covered about 4 miles in total but managed to really push myself.

The session was made up of:

  • Warm up
  • 4 x 4 min. 90s recovery.
  • 3 min rest
  • 4 x 2 min. 60s recovery.
  • 3 min rest
  • 4 x 1 min. 45s rest.
  • Cool down
Interval session - 10th August 2016

Interval session – 10th August 2016

I’m really happy with what I managed tonight. It’s nice to see an average pace of 7 minutes – even if it is only for a minute! I’m guessing I’ll be feeling this in the morning…

Happy running – don’t forget to stretch!


  1. 11th August 2016 / 14:31

    That is quite the workout for making a comeback! It is so hot here, so intervals are out of the question for now. But you are motivating me to think about getting back to my speed work. Nicely done!

    • 11th August 2016 / 15:22

      Sometimes you just get those days where you think it is going to be a terrible run, then surprise yourself! I’m not a massive fan of the heat so I left my running until quite late in the evening. Although I’m sure the temperature here is like a warm breeze for you! Good luck with getting into your speed work 🙂

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