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I have a serious procrastination problem. Hood to Coast is a mere 12 weeks away and I have yet to start training. Training aside, I haven’t really run much these past couple months.
I guess I could say that my exercise goals have been elsewhere lately as I focus on getting ready for my group fitness certification exam. But that’s just an excuse, and I don’t like excuses.
What I needed was a good kick in the butt run to revamp my love for running. I’ve been coasting through my runs lately and not really challenging myself. I’m a bit competitive and want to be challenged, so when I ran intervals over the weekend, I got the challenge I needed.
And I loved it.
I committed myself to ten-20 second count intervals. I left my watch and interval timer behind, so the 20 second counts were each time I exhaled.
Here’s how my workout went…
10 Interval Workout
Warm up: 5-10 minutes of easy jogging
Workout: sprint all out for 20 second counts (each exhale is a count), then recover with an easy jog or walk until your breath is back to normal and heart rate slowed back down too. Repeat for a total of 10 intervals.
Cool down: 5-10 minutes of easy jogging/walking, then stretch
Those last 4 intervals were tough! I wanted to stop, but the way I planned my run was an out and back. I didn’t have a mileage or amount of time I wanted to reach, just 10 intervals. I decided I’d run out for the warm up + first 5 intervals, then turn around for the last 5 intervals + cool down.
I had to get back home so I had to do those intervals. Sometimes running is a mind game. When you push yourself to do something physically challenging you’ve got to push your mind too.
That was on Saturday, then on Monday I ran again. 4 miles in 37:30 minutes. I was glad to see that time, because I ran with Joe who’s become out of shape (I need to start walking him more) and I had to pull along the entire second half. I plan to run that same route next weekend without Joe to see how fast I finish it.
How do you keep your love for running, or whatever exercise you enjoy going?
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Sometimes if I ‘lose’ my love for running I take a little break so I don’t get burned out. But sometimes if I break too long I know I am just being lazy and once I get back into the swing, I start to love it again 🙂
Intervals are soo tough..but effective!
During my training for the half, I was soo sick of training toward the end. I tried changing up my playlist which helped a lot. I also made runs with friends which made it more fun!
Great idea! I need to get my music up and ready for runs again.
Fabulous. I think switching it up is DEFINITELY key. Whether its new choreography in teaching, trying a new class during the week or adjusting the speed or incline for my runs!
It really is key to keeping things interesting + fun!
Awesome run! 🙂
I’ve been horrible (again) about training for my upcoming race. It’s only a 10k, but it seems I’ve been lacking motivation and focus and with everything else going on, it’s been easy to procrastinate. After I move in a few weeks, I’m hoping the excitement to work out will pick up again. 🙂
I hope it does for your too Amy! When is your 10k?
Ha ha… the 10k is sunday, so it’s a little late for this one. But hopefully I’ll pick up a few more races this summer to get me going!
Good luck Sunday!