Finally, Some Signs of Speed!

My running pace has been showing some signs of improvement over the last few weeks. I’m not sure what to attribute this new found speed to, but I’m sure it’s a combination of the increased interval work and a little dose of confidence. Maybe it’s the horrible run splits during my last few triathlons that’s causing me to push it harder. Either way, it’s nice to run at a comfortable pace and still be well below 8 minute miles. Of course, now that I’ve come out with this, I’m sure I’ve jinxed myself and my run tomorrow will be terrible!

January 23, 2009: Ran 5.1 miles with a pace of 8:48 min/mile
March 3, 2009: Ran 4.2 miles with a pace of 8:18 min/mile
May 22, 2009: Ran 4.0 miles with a pace of 8:08 min/mile
July 10, 2009: Ran 8.0 miles with a pace of 8:24 min/mile
Sept 15, 2009: Ran 5.0 miles with a pace of 8:18 min/mile
Nov 24, 2009: Ran 4.4 miles with a pace of 8:18 min/mile
Feb 17, 2010: Ran 7.4 miles with a pace of 8:00 min/mile
April 18, 2010: Ran 6.9 miles with a pace of 7:54 min/mile
June 23, 2010: Ran 6.7 miles with a pace of 7:42 min/mile
June 26, 2010: Ran 5.7 miles with a pace of 7:35 min/mile

As you can see from the list above, over the last 18 months, my pace has increased. I’m feeling good and today’s little short runs to and from the track were my fastest yet…and my heart rate isn’t through the roof. Let’s hope this continues.



1h30m on the bike
35 minutes before Spin Class
45 minute class with some good hill intervals
10 minute cool-down
Avg HR = 130 bpm
Max HR = 147 bpm



Ladder intervals
Warm-up (ran to the track) – 1.37 miles in 10:03 (Avg HR = 147) 7:20 min/mile pace
400m –  1:26 (147) 5:45 min/mile pace
800m –  3:25 (158) 6:52 min/mile pace
1200m – 5:00 (161) 6:42 min/mile pace
1600m – 6:52 (163)
1200m – 5:07 (161) 6:51 min/mile pace
800m – 3:13 (161) 6:28 min/mile pace
400m – 1:23 (163) 5:33 min/mile pace
Cool-down – 1.37 miles in 9:50 (162) 7:10 min/mile pace
Total Workout: 6.74 miles in 1:01:46
This ended up being the same total distance that I cover in my 1 mile repeats, but this time I just increased the distance by 1 lap each interval, building up to 1 mile (4 laps) and then counting back down. I varied the rest time between each interval based on how long the interval took. I tried to keep the rest to approx 1/3 of the interval time. I still need to work on making myself sprint the entire interval. I tend to start off fast and then catch myself slowing up during the interval. I need to work on my focus.


1776 yd (1 mile) in 32:09
First 1/2 mile – 15:58
Second 1/2 mile – 16:11
This is a pretty quick pace and I didn’t feel like I was going that fast…just one of those days where it all came together and it felt like I was gliding through the water. Still waiting for this to happen on race day!!

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