10k Interval Training – On to Week 4

Just wrapped up Week 3 of the Podrunner Freeway to 10k.  I did this interval routine four times; once two weeks ago and three times last week, all on treadmill as that’s just how my schedule worked out.

The first attempt was, by far, the most difficult.  When I stepped down from the machine, I was dizzy and my vision was going.  I recognized that I was about to pass out.  Got some water, sat down, and all was well.   Finished that interval once more that week, but without nearly passing out.  In fact, I was a bit surprised; it went much better than the previous attempt.

That weekend, the family went on a river rafting trip on the Deschutes River out of Maupin, OR.  We took the half-day trip and had an excellent time.  Kudos to River Drifters.  There’s a reason why I bring this up, though.  Heading into the very first set of rapids, I took a moment to look back and see that the boys were secure.  Bump went the raft and out went I while looking back.  The raft swept over me and I went into the rocks.  Luckily, it was only my legs banged up, and we were able to proceed on for the 15 mile trip.  Once we were done and I was able to start walking around a bit, I began to notice the knots forming in my thighs from where the rocks hit.  It’s a week and a half later and it still looks like somebody painted an eggplant on my leg.

Thus, I was a little nervous to resume the intervals.  Rested on Monday, and gave it a try on Tuesday.  Luckily, no pain for lateral motion; it only hurt on the stairs. 

So, did the two other runs for Week 3, and then on to the first interval for Week 4. 

This was Saturday morning, on the 4th.  I was at home, so this one was going to be a road run and not treadmill. 

I really have a bad memory when it comes to how hilly my neighborhood can be.  Sure, it’s no Nob Hill, but there aren’t any stretches that are just, plain flat.  Courtesy of MapMyRun, here are the changes in elevation.  Looking at it, I’d go uphill in either direction to get home.

I will make the next attempt of Week 4 on the treadmill.  But I also need to do road running, since my objective is the Pints to Pasta 10k in September.  (Just a bit more than two months to go.)

On the plus side, here is an elevation map for the Pints to Pasta 10k (assuming the route doesn’t change).  Mostly downhill.

Link Love

• The Ultimate Weight Loss Guide by a Calorie Counter
• 21 Reasons to Exercise by eMedExpert
• That’s Fit on how to boost your mood with exercise.
• Frequent walks as the transition to running a marothon, via Lifehacker.

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