Running Intervals on the Treadmill

Today was a good day running.  I ran for the first time in a while without my shins really bothering me.  I ran on the treadmill and I focused on intervals of 3 minute walks and 7 minute runs.  I did this three times for a 30 minute workout.

 I ran the first segment at a 10 minute mile pace, the second segment at a 9.00 pace, and the last one at an 8.5 pace.  I was surprised I could run that fast as I previously hadn’t tried going faster than a 10 minute mile. 

My average heart rate was 151, and my max was 177.  In the last segment, I ran the last five minutes with my heart rate over 175 – and it didn’t feel that uncomfortable.  My average was low because I was able to drop back into the low 130’s during the three minute walks.

 Hopefully before Bloomsday (less than two months away ugghh), I can get to the point where I slowly run during the resting part of the intervals instead of walking.  I also need to start running outside more than once a week.  And I need to increase this particular workout to 40 minutes instead of 30.  But for now, I’m progressing nicely.