Interval day and runner’s high – my 8x400m

My text conversation on a sunny (but windy) Wellington summer evening…yesterday Wednesday 20 January 2016 at 6:15pm:

Me:   “Just finished running, stretching in the sun.”

[Insert picture of one foot on top of a bent knee with Waitangi Park in the background]

Rob: “It’s windy! Must have been hard running in it!

Me:  It wasn’t too bad

         I’ve run in a lot worse.

         It was awesome actually. Awesome running session. So great. Oh just so good.

This was right my interval session yesterday, while I was lying on the ground, stretching and letting my heart rate slow down. The day prior, Tuesday, I wrote about the lows of running and the exhaustion of training. Less than 24 hours later, cue Wednesday and my interval session, and you’d think I was a completely different person from the above exchange, loving running and training and all that comes with it.

And honestly I felt like a completely different person writing that, because although I probably was (and am) still slightly exhausted, I did have a truly epic training session. One of those where even before you put on your running shoes you feel great, and when you start it feels good and you know you are going to have an amazing time out there and that by the end of the session you will be the definition of ‘amazing’.  Where it all goes right and you have a smile on your face the whole time. You push yourself mentally and physically but it is so rewarding. You finish strong and happy.  Afterwards, you are invigorated, energized, thrilled with what you achieved and even wanting more.  You have found that nice little sweet spot where you feel exhilarated.  Classic case of runner’s high.

For me, yesterday evening’s epic training session started with being a beautiful day, and while my legs were tired, my hamstrings were tight (I had been walking awkwardly around the office all day unable to move my legs normally) and I was feeling my glutes from that morning’s technique session (A skips, stride outs, B skips and the like), I was SO looking forward to getting out of the office and hitting the pavement, enjoying the beautiful sunshine and warmth on my skin.  I also was looking forward to getting into my new Lululemon running gear – I rewarded myself recently with one of their swiftly racerbacks in baby blue (I believe they call it heathered caspain blue) and running caps (in this gorgeous watercolor pink, white and blue pattern, again with an odd name).  That paired with my trusty lulu run speed shorts, I am like a walking (or rather, running) advertisement for the company.

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Kitted out in Lululemon and stretching it out pre-run

So what was my epic Wednesday training session?

This Wednesday’s entry in my training program required 8x400m intervals with 90 seconds of rest in between each.  In November, at the start of my training program for Tarawera, I was doing some interval work on a Wednesday, but with a 120 seconds of rest in between each.  That is quite a long time for me…90 seconds is what I am more used to training with, with 60 second resting being more of a challenge that I use when I am really pushing myself.  But today it said 90 seconds so I was more than happy to keep it with that – just enough time to catch my breath and get ready for the next set, but not too long that my breathing and heart rate is completely back to normal.

I chose to do my 400m repeats around Waitangi Park, because it has an almost perfect 400m track around it – it is more like 410 meters, but if you start at one of the lampposts near the Chaffers building, run towards Te Papa, turn left, then take the second sand track (the wider one by the skateboarding park) on the left, and run around back to the start, finishing one lamp post early, that is a (almost perfect) 400m loop.  Which is great because it means that regardless of the weather and what direction the wind is pointing, each 400m will be in the same conditions so you can test yourself and hold yourself to account.  Waitangi Park was also full of other people exercising – two gym/group fitness classes, one person doing yoga, some people playing soccer and then near the end of my intervals, the HealthFit Strength class was out in the park taking their session outside.  So I had to dodge some people once or twice, but otherwise it is a circuit that is familiar to me and that I am comfortable doing, and am happy running around.

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The 400m loop around Waitangi Park

My first interval I did at about 85 to 90%, as didn’t want to blow out too early, but wanted to set a minimum time that I had to beat each time.  The last time I did 400m intervals around Waitangi Park was in August 2015, and I was averaging 1:40 to 1:45 per 400m. And lately, when I have been doing interval sessions, I can struggle to complete it in a positive way – I have to purposefully convince myself to run each lap, telling myself ‘just one more’ in order to get through it.

This time, I KILLED my 400m intervals.  My warm up was 1:39, and with every single lap, I never strayed above that.  I didn’t enter the 1:40s at all, and even though my legs were tired and my hamstrings tight the entire time , I managed to push through it all and run strong every single lap.  And after a few, I knew I had it in the bag – I had a ridiculously large smile on my face the entire time and it felt like I had this new found strength and power in my legs with an ability to move faster than I’ve ever felt before.  My legs just did it.  And there was this natural flow on effect because of course, by achieving a great time each lap, my confidence was boosted and I then went into the next lap more positive than the one before.  By the end, I was ecstatic and felt like I could have done another 8!  It was just what I needed to help my preparation for Tarawera on a mental and emotional level.

My splits ended up being as follows:

  • 1:39 (warm up)
  • 1:35
  • 1:36
  • 1:39 (I ran 410 instead of 400 by mistake, so slightly longer time)
  • 1:34
  • 1:37
  • 1:35
  • 1:32 (YES!)
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Sunny Waitangi Park in downtown Wellington 🙂

Because I am a bit of a nerd when it comes to breaking down my training and analyzing my pace and the like (though really to become a faster runner you have to start analyzing your runs in more detail), I calculated that on average I ran 4:02 per km, which is 24 seconds per 100m.  My last round (1:32) was 23 seconds per round.  Early to mid last year, I was aiming for 26 seconds per 100m in my interval work, which is a pretty fast pace for many people, but would have ended up with 1:44 for each of those 400m laps and a pace of 4:20 per km.

When you look at those numbers, I’ve made quite a gain in being able to somewhat maintain 4:02 per km.  All while training for an ultra marathon which is meant to be about endurance rather than speed.  I know I have done and can do faster – April 2015 I was running 400m around Waitangi in 1:33 to 1:36…so I can get lower…after my ultra though! One goal at a time.  Right now my goal needs to be to have more sessions like yesterday, where everything works in perfect harmony.  I need to focus on obtaining and retaining that euphoric feeling where I feel like I can run forever – that will be the key to crushing Tarawera in 16 days time.

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