Midnight Interval Training: 0.85 K+ [5 Sets by 1 K] + 1 K

Oct. 21, 22

Did intervals at midnight in Vibram 5 Fingers. Ran on sidewalks to avoid traffic. The road surface was uneven and uncomfortable to run on, but the Vibram provided a solid protection of the sole. 

Warm Up 3.4 K: 19:56.90

Rest: 1:00.19

I did the intervals after jogging for about 20 minutes. I measured a new 1 K loop on Google Map, and tried running it for the first time. 

In the first fast run, I took a wrong turn and ended up running a shorter loop. But from the second set on I ran the correct course. I ran at a brisk pace in the first 2 sets. But then the time dipped badly in the 3rd set. It improved a little in the following set. But it didn't stay good in the following one. At this point, I felt I was running out of gas. Instead of pushing myself further, I decided to cool down. 

<Intervals>

0.85 K: 3:25.09

Rest: 1:00.23

1 K: 4:14.54

Rest: 1:00.15

1 K: 4:13.85

Rest: 1:00.33

1 K: 4:26.82

Rest: 1:00.56

1 K: 4:22.67

Rest: 1:00.40

1 K: 4:38.83

***********

Rest: 1:29.60

Jog 0.86 K: 5:14.83

Rest: 0:45.38

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I jogged for about 5 minutes to reach the community park near my house. I could have called it a day. But instead of going home, I did one last fast run, hoping to finish under the target of 4:25. I didn't. It was at this point that I realized that I had run out of gas. At least for the night. 

1 K: 4:31.79

Rest: 1:00.19

I could have gone straight home. But I jogged for another 16 minutes or so, because fitness benefit is supposed to be very large if you jog after intervals. 

Warm Down 2.64 K: 16:39.26

Total 13.75 K: 1:21:01

I ran more than 13 K after working 11 hours in the office. Good for a man who did a 12 K run on the previous night with a significant surge in the last K. Thursday is either a day for a rest or a very slow and long run just to relax the tired legs.