'Easy Interval Method'

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SPR Feb 2022 7:34pm, 24 Feb 2022 36,328 posts	0 SPR Fair enough.
SPR Feb 2022 12:22pm, 26 Feb 2022 36,330 posts	0 SPR Easy 4.6 miles yesterday at 9mm then 8 x 10 sec hill sprints. Definitely felt the recovery from doing that today as opposed to the four days if easy intervals in a row. Obviously that might change a bit as I get used to them. Today 5 x 2000, 1000 rec in an 11.8 mile run. Kept the start of the first two reps fairly relaxed. The next two had climbs in them which I attacked a bit more and the last started downhill (so pace picked up) before finishing on a climb over the last 800m. The similar feeling on these to the 1000 but these are more suitable for long runs due to the longer effort section. ATM I'm thinking I'll keep doing 1000s (probably 2 a week) and 2000s (1 a week) on road. If I go to track I'll do Pirie style 200 intervals rather than EI. 400s we shall see, leaning towards dropping those, if I do a session of Pirie 200s.
SPR Mar 2022 12:05pm, 5 Mar 2022 36,388 posts	0 SPR I ended up doing 3 sessions of 1000s (M,W,F) and one of 2000s (Sa). On Thursday I did 20x200 Pirie style on track but around 3000s pace (as opposed to around 1500 pace in Dec). Rec was mostly sub 70 secs and was a lot easier than the 1500 pace sessions I'd done in Dec. This week on the easy intervals, I've focused more on staying relaxed especially on climbs where previously I would have upped the work rate. Yesterday especially it was nice to feel a bit tired but still be ok to run the fast sections and feel better after the run, and then feel more recovered today (in comparison to yesterday) to do the 2000s session. In terms of what Klaas says about reactivity and form, I can see how it works in that picking up to the 1000/2000 pace is pretty easy now. Tuesday was supposed to be my track day but I forgot the school books it so got there too late and ended up with 6 mile commute, with 4.6 miles at a faster pace after. In hindsight Thursday should have been the track day anyway and Tuesday a progressive day. Will hopefully get back to the weekly progressive run this week.
SPR Mar 2022 12:20pm, 5 Mar 2022 36,389 posts	0 SPR Just had a look at GAP on Runanalyze and quite pleased with my effort judgement today with only 5 sec per mile difference from fastest effort to slowest.
J2R Mar 2022 3:04pm, 7 Mar 2022 4,100 posts	0 J2R Useful confirmation, I think, of EIM working for me yesterday. Once again I had a race plan scuppered by migraine - came down with one on Saturday afternoon which hadn't fully cleared by the following morning when I was to be running a target half marathon race, where I would have been hopeful of nailing the elusive sub 1:20. The lingering migraine after-effects kept a marked upper cap on what I was capable of putting my body through, but I was still able to run 1:21:24, which I was surprised with. However, running at or very near target pace actually felt quite easy, as if I was almost cruising, and I put that down to EIM. If it wasn't for the mounting nausea, I feel I could have comfortably got inside 1:20. So, disappointed at yet another HM PB chance gone, but encouraged by what the race otherwise showed about my current fitness. Certainly I didn't feel that having missed some planned long runs cost me a lot, as I feared it would - the distance wasn't really the problem.
SPR Mar 2022 3:52pm, 7 Mar 2022 36,401 posts	0 SPR Sounds good from a training perspective. Hope you get to the bottom of the issues preventing you running at your best.
SPR Mar 2022 2:14pm, 12 Mar 2022 36,434 posts	0 SPR Similar week to last week for me with 3 sessions of 1000s (Tu,W,F) and one of 2000s (Sa). Thursday was 20x200 Pirie style and Monday was a progressive run which went well. Next week I'm racing on Saturday so will certainly reduce things for the latter half of the week and maybe for the whole week.
SPR Mar 2022 3:22pm, 20 Mar 2022 36,470 posts	0 SPR Horrendous 5000 for me today. Went off at 78, then went past a couple runners about two laps in. One decided to run uncomfortable close to me on the outside while the other clipped me from behind multiple times. Just burnt a lot of nervous energy getting frustrated I think and when I slowed at 2000 to force the runner behind through, I suddenly found I was dead. 17:26. My slowest sub 18 excluding one after a 1500. Hopefully better at the relays! I did shut down once it was clear I wasn't going to run a good time. With the relays next week there was no point working hard for minimal return. As I've had 1.5 weeks without the niggle grumbling, I did a 13.7 long run today and happy with aerobic condition. Progressive runs over the last couple of weeks also indicate good condition so all about getting in good race shape now.
Lip Gloss Jul 2022 9:15pm, 7 Jul 2022 63,258 posts	0 Lip Gloss Can I ask a question please? About to try intervals as part of joker to mix up my runs - it says to do 10 x400m runs. What do I set my Garmin to as it usually set up to miles? Tia
Bowman 🇸🇪 Jul 2022 9:28pm, 7 Jul 2022 1,584 posts	0 Bowman 🇸🇪 0,25 Miles?