Another Week of Great Progress!

After my extra long spat of running over my 4 miles this weekend I gave myself an extra day of taking it easy, light cycling and what not.  I was curious to see how well I did on my treadmill intervals this week over last and wanted to add one extra two minute running interval.  I couldn’t be more pleased with the results!

I knew my legs were going to be sore after Saturday.  Sunday was a day of light walking, yoga, foam rolling, and sauna time . Monday things were still tight so it was some light cycling, yoga, foam rolling, and a lot more sauna time.  By this morning things were feeling much looser and relaxed but I still waited until after work to do my workout instead of first thing in the morning.  I could tell I was still a little bit in recovery, but I felt like things were good enough to move forward.

Last week was the second time week of running.  The first week I did three two-minute run intervals at a 10 minute mile pace with two minute walking in between at a 15 minute mile pace.  Last week I ramped it up to four intervals, and maxed out my heart rate.  This week I added a fifth.  Combine that with still being a bit sore from Saturday and I was expecting my heart rate to be really pushing it, maybe not even letting me get a fifth interval in.  Well that is the antithesis of what happened!

The blue graph is my time from last week’s session.  The red is the session from tonight.  The time up to the intervals was at 15 minute mile pace both weeks.  Everything else is the same too. Not only are those level lower, but during the intervals my heart rate didn’t go up anywhere near as much and recovered better too.  I couldn’t have asked for better results!