Friday, March 12, 2010

Sicklesmere Suffolk - Interval Run

My SMART Coach half marathon schedule called for a 10 mile run today but to include intervals.

I decided to run an out and back course to Sicklesmere a small village on the Sudbury road. I warmed up for 2 miles in 16.59 and then did a series of 5 interval miles followed by a half mile jog.

My times show the following for the miles 8.01,8.14,8.05,8.07 and 8.09. I would have hoped to have run miles under 8 minutes but my level of fitness is just not at that level at the moment. I was fairly happy it being a fairly windy day and my times were quite consistent.

It was also quite mild. When I reached Sicklesmere I stopped by sides the road and decided to remove both the thin gloves I had been wearing and my tracksters leggings . I was so warm as I changed the sweat was just pouring of me. As a result this was my first run of the year in shorts ! I certainly felt better for it and after the 8.14 mile all of my following times were quicker as I wasn't overheating in the same way as before.

I jogged my last mile home. My total time for the 10 miles was 1hr 24 mins and 37 seconds. This compares with a time of 1hr 28 mins and 29 seconds for the same route on a continuous run back on the 1st of March . Of course today I did stop to change for a while.


  1. Shorts are great! We had a few nice days this past week that allowed me to run and ride in my shorts.

  2. Wow, what a time improvement. Keep it up Paul. Shorts season is almost approaching here as well. I can not wait. Happy training.


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