Feeling Strong, Confident, Fast and Happy

Posted on March 17th, 2009 by Middalia

Today’s run reminded me of why I run. It made me feel strong, confident, fast and happy. I considered running at the gym, so that the kid’s could go into the Kid’s Zone and not be bored. But it was such a beautiful morning I decided to take them to the Williamson County Park instead. There are trails and a track there. They rode their bikes on the trail while I ran, we covered a little over 2 miles. Not a great pace but I was just warming up and it was nice spending time with the kids. Then we went to the track so that I could do my speed workout. They did some running/walking on the track and then just played on and around the bleachers while I ran. They were very well behaved. Yay!
Okay now for the real workout. I changed the workout a little because I wanted to use my garmin interval function. So I did 5 X 800meters with 400 meters recovery in between, instead of 4x800meters (rec 400) with 2X400 meters (rec 200), same distance, only slightly different intervals. My goal pace for the fast intervals was 7:47 min/mile. Here are my results:

Type	Distance	Time	Total Time	Pace	Avg HR	Max HR
Intervals (GPS Interval)
Interval	0.5 Mi	3:27.24	3:27.24	6:55	180	186
Interval	0.25 Mi	2:40.72	6:07.96	10:43	166	183
Interval	0.5 Mi	3:48	9:55.96	7:36	186	191
Interval	0.25 Mi	2:45.42	12:41.38	11:02	173	184
Interval	0.5 Mi	3:33.01	16:14.39	7:07	182	191
Interval	0.25 Mi	2:39.99	18:54.38	10:40	173	190
Interval	0.5 Mi	3:51.26	22:45.64	7:43	186	189
Interval	0.25 Mi	2:41.77	25:27.41	10:48	176	190
Interval	0.5 Mi	3:43.03	29:10.44	7:27	188	192
Interval	0.25 Mi	2:33.11	31:43.55	10:13	175	186

As you can see from my heart rate, I was really pushing as hard as I could. I couldn’t be happier with the results. I have really been doubting my training lately, because most of my runs have been slow but 6:55 min/mile is the fastest pace I have ever held for a half mile, so it must be working. The Garmin was so useful today. The constant pace readout allowed me stay on track. And the beeping at the end of each interval, allowed me to just concentrate on my speed without worrying about the distance.
Afterwards the kids hopped back on their bikes and we covered almost another 2 miles. Total miles 7.7, a little shy of the 8 miles I was supposed to run but that’s ok. After today I really feel good about my running and am beginning to think that maybe I can set a new PR at The Zooma Half Marathon.

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Filed under: Running Blog

7 Responses to “Feeling Strong, Confident, Fast and Happy”

Charles White, on March 17th, 2009 at 1:48 pm Said:

A good warm up and cool down run, intervals and having the kids around! What could possibly make for a better workout!

Good pace! I wish that I could do that!
Justine, on March 17th, 2009 at 3:49 pm Said:

Wow, those intervals are at awesome paces! With kids also.. SHEESH! You are making me so excited to receive my Garmin that I ordered last night. I am finally fed up with my Nike+. So long Lance!
Middalia, on March 17th, 2009 at 4:26 pm Said:

Charles,
I really did have a great time, I’ve been worried about getting my workouts in this week. But the kids have been awesome, and I love getting them involved in the things I love to do. Oh and about my pace, I’m not sure that I can do it again, I was pleasantly surprised.
Middalia, on March 17th, 2009 at 4:41 pm Said:

Justine,
Nike + was good and served it’s purpose, but the Garmin takes it to a whole new level. And I am just discovering all the cool things that I can do with it. You’ll love it! We don’t have to give up Lance though, I still love that workout!
Crystal, on March 17th, 2009 at 6:18 pm Said:

Congrats again on a great workout. I love your data. That is something that I don’t track at all but I can see how useful it is. I am going to check out your posts about the Garmin. Since I am determined to be a better runner, it is something I am going to look into.

@crystalware
Lisa, on March 17th, 2009 at 9:06 pm Said:

Hi there, been following your blog for a bit. Love your post and how it illustrates what a Garmin can do. I want one but since I’m not a high mileage runner yet I feel like I should wait. I’m training for a 10k and I need to do some speed workouts but I’m not sure how to do them without a Garmin. I’ll probably have to drag my husband to the track with a stopwatch and have him record my times while I run. Maybe after I complete the 10k I’ll reward myself with a Garmin.
Middalia, on March 18th, 2009 at 5:39 am Said:

Hi Lisa,
Sounds like a good plan, we all deserve a reward after a race I understand not wanting to invest in a garmin yet though, I did not until recently. Because 1)my long runs have gotten very long 2) the small distance discrepancy in the nike + increase exponentially over long distances 3) I started doing a plan with more structured speed workouts. Something I did before I got my garmin was do my speed workouts at the gym on the treadmill. As much as I hate the treadmill, it is a useful tool, you can easily keep track of your of your time and pace. The nike + interval workout s were also good for building speed and endurance, you don’t have to look at your watch, they just tell you when to speed up and when to slow down. I saw big improvements with my speed doing the Lance Armstrong nike + workout. I love all the stats and numbers the Garmin gives but you if have a stop watch that has a lap feature you can easily figure out your times.