Interval Training Workout Improves Your Running

Categories: Exercise, Triathlons

This event happened when I ran my first 10 km running race. I wanted to share this with you because it has such timely information in it about interval training workouts. I wasn’t very concerned about the race. After the sprint triathlon last week, 10 k seemed like a piece of cake. Plus the fact that I run 8-15k every week I felt like I was well prepared for it. I always have a goal for my races. Since this was my first race, I thought under an hour would by great. As I was coming down the home stretch to the finish line, I could hear the announcer say, “If you are in the sound of my voice you can make it under an hour. That gave me the push I needed. I made it in 58’50”. I was so pleased. As I crossed the finish line I had a smile on my face. I learned that from a seminar on sports psychology that I had attended the night before. You should Always be happy to finish, to cross the finish line. No matter what your time or finishing spot.
Later, my teenage son, who ran the race with me, went to the official times posted. I should clarify…We started the race together in the VERY end. We were 10 – 20 seconds or so behind the next ‘end’ people. Why? We had put our race numbers on our front and needed to switch them over to the back. So on we went. The ‘end’ people were walking. I actually thought they were spectators. They did seem in to big of a hurry! Part way through the race, my left me in the dust. Understandable. He later told me he was getting board and needed to speed up. I’m okay with that
Anyways, back to the posted times. There I was 134/420 participants (walkers included!) I was 14/68 females in 40-49 years. 53/278 overall women.

Now, look at my actual time:
This is the actual posting from the website:
Gun     Net     KM
AG   OA   Bib  Age Group    Name           Time    Time   Pace
14  134  1384  Female 40-49 Pattie Pilling    58:50   57:06  5:43

134   53/278 F   14/68  Female 40-49  1384    58:50    57:06  5:43  Pattie Pilling

Yes, it is true! 57:06. When I saw that I was so pumped! I was so pleased. My met and superseded my goal – my secret goal was 55’. I often will have a goal and a ‘secret’ goal – a goal that would be super wonderful. Hitting my original goal is pretty wonderful in itself.

Every week I run intervals. This consists of approx 400m full out sprint run followed by a 30-40 second rest times this by 4. I warm up with a 4-5 minute walk to warm up first followed by a walk/light run to make up 30 minutes. Each 400m takes me 2’10”. I run some of my intervals at the high football field. Most of the time it seems to be a the local indoor track – this track is 220m so twice around gives me over 400m of sprinting. Intervals increase your speed. This will help you run overall faster. It is a totally different way of thinking. Although it is a relatively short period of time it really is an amazing cardio workout, burning lots of calories plus gets your speed up.

I had a hard time of ingesting this when I first learned of this. I immediately implemented it because I trust Dr X (short for Dr Exercise) who taught me this concept. A marathon runner herself, I have to believe her. She’s way ahead in the game than I am. Why would I not? Why would I keep on doing the same ole, same ole, that got me no where? Although, I didn’t totally understand it, that was okay too. I implemented it immediately and that made all the difference. Slowly, I have learned more about interval training. I love the concept. I love the theory. I love the way it makes me feel. Not during the training, it is really hard work. But afterwards, it feels so great to have a really heavy workout where your lungs hurt and you just know you worked hard for some great effects on your cardiovascular system. Now I know that it has Definitely made me a faster runner.

I am like a sponge. I am always talking to other people who have done what I want and aspire to do and pick their brains. They have the experience; knowledge and success so why not use it. Don’t invent the wheel. Don’t be afraid to ask questions. Ask lots and lots of questions to whoever may have the answer. Be afraid of that little voice in your head that says “Don’t bother them. They don’t want to help. They may think I’m sill and stupid.” Plus “I know that. I have a better way. I can do it on my own – my way”. Be afraid of that. Be very afraid! Your mind wants to keep you safe. It is like an overprotective mother always looking out for your well being. Part of that is meaning that it does not want to let us get out of our comfort zone. Heaven forbid, don’t do something that is a little uncomfortable!

Remember, people love to help. Humans are innately built this way. Plus we love to talk about ourselves. Especially in the area of what we have expertise and success in. If you have a problem of asking questions and digging for answers from people, think that you are helping them feel better about themselves, lifting their self esteem, helping them have a better, brighter day.

I am sure you have known people that you really like. They are always letting you talk about yourself, asking questions about you and your life. It feels good – real good. Do that for someone else. Make their day. And let them think how nice you are!

Each week I also run what is called a tempo run. This is a run that consists of a run that helps you get your pace. It is 40-50% of the race distance that you are training for. Since I was training for a 10k then I ran 4-5 k. even 6 k is so much. Keep it low. Keep it to the pace you naturally will run the race.