Best Interval Workout Ever

Quick Note: Well it didn't generate any comments, but I stole and did a minor rewrite of Squirrel's post about putting down a DB runner on the FDR drive after it was revealed that some other blogger on RWOL Marathon Race Training board had taken it and passed if off as there own. It wasn't my most creative effort, but I got a chuckle out of it.

Last week's wrap up: I would call last week my first real week of running after the marathon. Totaled 50km/30 miles including a 5x1km interval workout and a good 10 miler on Sunday.

Starting the Ryan Hall Half Plan: Today was the first run of the Runner's World Ryan Hall Half Marathon training plan, and of course I scrapped what was written and did what I wanted. Not a big deal as the plan called for 6x800 at half marathon pace and I did 5x1km at almost 5km race pace as training for my sub-20 minute 5km attempt in 2 weeks. I pretty much stick to the plan for the rest of the week which all easy runs and a 6km Tempo.

Best Interval Workout Ever: I essentially always run the same interval workout: 5 x 1km (w 1 min rest between each km) and have been tracking the results over the past few months to see if the workout acts as a good indicator of 5km performance.

The first 3 were leading up to the 5.6km race I ran which produced an estimated 20:21 5km split time. The last two were Thursday and today and today was without question the fastest interval workout of my life. I am very pleased that the drop off was not too drastic and that I avoided the side-stitch that brought about the 5min+ interval last week (amazing what not eating like crap the day of an interval set can do). I'll do this workout once more next Tuesday and try and get the total under 20:30 then rest up and see what the body has in store for the race.

More soon. I've been off the sauce for awhile now so hopefully should see some weight falling off shortly.