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July 31, 2013

long interval ladder workout (and having people to run with)

I'm embarrassed to say how long it's been since I've run an interval workout. Probably sometime in early spring. The ability to avoid running real, challenging workouts is a benefit (?) of not running with a team, but as we all know, detrimental to training overall. Enter my sole-mate Brady.

Brady runs with a team and therefore has prescribed workouts that she doesn't avoid. When we chatted about meeting for a run on Tuesday morning (Me: Easy 5 miles? Her: How about intervals?), I decided to up the ante with my training and log some more serious mileage.

And so we ran a long interval ladder: 2 mile warm up, 800, 1200, 1 mile, 1 mile, 1200, 800, and a 1 mile cool down. All the intervals were to be run at tempo pace (we settled for 7:30). After each interval, we jogged for a quarter mile. 

The workout felt really good, though we both worried during our warm up that we would have trouble with the back-to-back tempo miles. But the body follows where the mind leads and we  stayed on pace, even speeding up a bit for the final intervals.

Two things:
1. It's way easier to run harder workouts with someone alongside you.
okay, not really

2. A quarter-mile never feels so short as when it's sandwiched between two intervals!

Also, three cheers for running friends! If you're new to running, or typically run solo, I'd encourage you to connect with a group. I would assume it's as easy as Googling "running group (city name)" but for the internet-averse, pop into your local running store. They should have the lowdown on all things community running and be able to connect you with people.

i used to be a social runner...

Let's all stop avoiding tough workouts together, mmmk?

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