RollerCoaster Intervals

One

Two

Three

Four

Five

Six

Seven

Eight

DEREK

1:08

2:07

1:08

2:07

1:09

2:07

1:10

2:04

1:08

2:07

1:09

2:06

1:08

2:07

0:51

N/A

TYLER

1:10

2:08

1:14

2:01

1:15

2:08

1:16

2:13

1:13

1:57

1:18

2:12

1:10

2:30

0:59

N/A

KEAGEN

1:13

1:51

1:15

1:53

1:16

2:05

1:15

1:47

1:20

1:45

1:20

2:54

1:19

1:49

1:00

N/A

KELLI

1:18

2:57

1:24

2:51

1:23

2:53

1:23

2:51

1:23

2:52

1:21

2:54

1:26

2:49

1:06

N/A

KATELYN

1:18

2:57

1:24

2:51

1:23

2:53

1:23

2:51

1:23

2:52

1:21

2:54

1:26

2:49

1:06

N/A

MELANIE

1:18

2:57

1:24

2:51

1:23

2:53

1:23

2:51

1:23

2:52

1:21

2:54

1:26

2:49

1:06

N/A

The above table is from today's RollerCoaster Intervals at Sierra. Each double column is an interval with rest. (The first colum is the interval time, the second is the rest time.) These are tempo intervals, ones that should be run at about 85% of max pace. We are trying to build up towards doing these with as little rest as possible.

The key to these is consistency. Consistency in both the speed period and the rest period. If you are consistent with your first intervals, than the later ones will be easier and more beneficial to your fitness. Even going a few seconds too fast at the beginning can come back to bite you at the end. If you are inconsistent, than your body is not getting the correct stress, and will not benefit from the workout as much.

This is a work-out that should be preformed just below your lactic threshold. Going any faster does not work that specific physiological system as well. Again, consistency and discipline are the key here.

I believe watches will make this work-out a lot easier to perform. Running consistently by feel is a learned skill, one that is made easier with the help of a good watch. Don't worry, I'm on it. :)

Next week, we really need to be closer to our goal times, and more disciplined with our rest periods. Practice makes perfect!!!

SEP