I had planned to spend the latter months of last year working on my 5k and 10k pace. It didn’t really happen but I did manage to work out how to set the interval function on my Garmin Forerunner watch. Despite nearly falling asleep in the car on the way to work this morning (Yes. I was driving) and then again at my desk before the caffeine kicked in, I decided tonight was the night to get into interval training.
For my previous attempt I went for 6 x 30 seconds hard, 30 seconds recovery. It felt a bit easy, so tonight I tried 6 x 60 seconds effort, 30 seconds recovery. It was definitely harder but still achievable. I wonder what the next step is? Should I increase the number of intervals or increase the length of the interval. If anyone has a favourite interval or speed session (that does not require a degree in mathematics to work out) I would love to hear about it.
I was into the home straight of my run, feeling quite smug with myself when I noticed that one of the 5 or 6 guys up ahead of me was imitating my running style as we moved towards each other. They were youngish (late teenage, early 20s) and were clearly drinking (beer bottles in hand) and spread across the pavement. I maintained my position on the pavement close to the curb as did my ape-er until we were almost touching. He stood there dancing in front of me, close enough for me to reach out and either punch him on the nose or knee him in the groin. I did neither of these things because: a. I was not sure that my punching or kneeing technique was up to scratch* and b. I was a bit scared of what he (or his friends) might do in return. So instead I asked him to get out of my f***ing way. This just resulted in much hilarity and more mocking on their part, further prompted when I asked them what their point was, before they allowed me to continue on my way.
The incident was over in minutes, and I never felt seriously threatened (though I was aware of the number of them). It just left me cross. Is it really too much to ask that I be allowed to run along a well lit street at 6 pm without being made the play thing by a bunch of drunk guys? Grrrr.
Anyway, tonight I ran 4.1 miles with 6 x 1 minute efforts
Janathon Total Running: 18.2 miles
* The last time I got in a fight it was well over 20 years ago and my opponent was my brother. Not sure that sticking my fingernails into a young thug’s arm and screaming that I’d “tell Mum when she gets home” would be considered effective self-defense.