The last time I did intervals on a track was on July 22, 2008. I ran 3 x 1600m as part of my marathon training.
I didn't make it to the track for this week's intervals but I managed to get 3 x 800m on a treadmill which means the pace was set, no slacking! I ran each interval at 7:35 pace with 400 m walk/jog in between. That felt FAST! What is Runners World's Smart Coach thinking, making me do that?!?!
This is what helped:
#1: Shakira, Hips Don't Lie
#2: MIA, Bucky Done Gun
#3: Madonna, Like a Virgin
With warm-up & cool-down I logged 5 miles total, which is quite a distance for me these days.
I also managed to get a swim workout in on Saturday (20 min was all I could manage), which felt good but I was TIRED.
Up this week:
Mon: Rest + Dimity core workout
Tues: XT (bike commute) + Dimity core workout
Wed: easy 2 mi run and/or swim/bike ride
Thurs: Tempo, 3 miles @ 8:25 pace
Fri: XT + Dimity core workout
Sat: XT or rest
Sun: Long run, 6 miles @ 9:58 pace
Tomorrow or Wednesday, I'll post my "before" pictures and measurements for Kerrie's SOWL.