Intervals Go To My Head

I was perusing Nate Jenkin’s blog recently. He’s having some hassles with minor injuries just as he needs to up his training volume for the Marathon World Championships in Berlin in 8 weeks. As a sponsored professional who blogs, he has a dilemma. Should he parade his bad news online for everyone to see, including selectors and sponsors? He thinks the pluses outweigh the minuses. Perhaps we amateurs who blog have the opposite problem. For the reader, bad news adds a bit of tension and interest to the story. Can our hero recover in time for the big race? Good news, on the other hand, gets to sound a little braggy after a while.

So of course I have some good news…

The training results have been erratic lately, largely because the latest phase of Pfitzinger’s plan had a lot of uninterrupted tempo runs and marathon pace runs. These give me trouble when running solo. It’s hard to stay focused for the required lengths of time. The long runs were fine, I like those.

This morning’s session was back to good old intervals. I anticipated major suckage, not having done anything fast for a while. The assignment: 5 x 600m at 5k pace, jogging 50-90% of interval time between. I translated this to 5 x 0.4 miles hard with 2 minute recoveries, not really knowing what my 5K pace is these days. Anticipated maybe 6:50 pace, slowing to 7:00 for the last two. Actual paces were: 6:23, 6:26, 6:31, 6:26, 6:20, average 6:25. That looks a little immodest doesn’t it? But wait, there’s more! Perhaps this marathoner can run a 5K in well under 21 minutes, right now without any special prep. I’ll put this to the test on Sunday at Lake Merritt. It’s about time that old 22:41 PR got the heave-ho.

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5 Responses to “Intervals Go To My Head”


  1. 1 Loraine McVey June 23, 2009 at 9:11 pm

    I’m supposed to be volunteering on Sun, so maybe I’ll get the chance to see something spectacular if this report is anything to go by. Go you! And if my assignment turns out to be pulling tags at the 5k race, I’ll give you some space in case there’s some heaving with the PR heave-hoing.

  2. 2 Flo June 24, 2009 at 6:10 am

    Stellar intervals! I think you’re going to have a crazy wonderful race. What’s the weather going to be like for you?

  3. 3 Flo June 24, 2009 at 6:12 am

    Also, thanks for the Nate Jenkins link, how valuable to lurk in his mind while he deals with injury. Fascinating.

  4. 4 Christi June 24, 2009 at 6:19 am

    Awesome times!!!! You are going to rock a 5K PR!

  5. 5 jime2 June 24, 2009 at 8:08 am

    Thanks everyone. I promise not to heave on the volunteers. The weather should be OK, maybe in the 60’s at race time.


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Race PRs

5K20:43 (LMJS 6/28/09
10K43:44
12K54:36 (Across Bay 3/21/10)
15K1:09:51 (LMJS 19/27/09)
Half1:31:28 (Kaiser 2012
Marathon 3;13:14 (CIM '11)

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