Apr 19

Boston, Lactate Intervals, and Biking

This morning, I headed over to NBC Universal Sports web page to watch the Boston Marathon.  I was very unhappy that they wanted $5 to watch it.  Seriously??  Isn’t everything on the Internet supposed to be free?  So, instead, I headed over to Justin.tv where I could watch it for free.  The quality wasn’t great, but it was good enough to know what was going on.  I watched until just after 11:00 when I headed up to the pool.  By the time I was done with my swim workout, the winners had already finished.  I was disappointed that the US’s Ryan Hall or Meb Keflezighi couldn’t come out on top, but they had great 4 and 5 finishes.  Robert Cheruiyot of Kenya (of course) blew the field away with a scorching course record of 2:05:52!!

I had setup text alerts to follow a bunch of my blogger buddies, but for some reason I never got any alerts.  So, I look forward to reading everyone’s race reports as they come in.

My first workout was a lactate interval session in the pool.  Lactate intervals, or threshold intervals, are intervals done at as close to your maximum intensity without blowing up.  Lactate intervals help to improve performance by delaying fatigue and exhaustion in endurance events.  My workout was:

300 yard warm up
8 x 25 drills
7 x 100 yard moderate intensity with 5 second rest
6 x 100 yard lactate intervals with 1 minute rest
8 x 25 yard kick drills
300 yard cool down

I did the 7 moderate 100’s at a 1:40 – 1:45 pace.  I figured that based on the moderate intervals, I would shoot for 1:35 on the lactate intervals.  My first lactate interval came in at 1:29!! Holy cow! I decided to go with it.  I ended up finishing the next five intervals in 1:26, 1:24, 1:25, 1:25, and 1:26.  This way by far my fastest set of intervals ever.  The last two intervals really took all I had in me and they kicked my butt.  It really made me feel good afterward too.

Later in the afternoon, I did a high intensity workout on the bike.  I did a total of 28.3 miles in 1:32:35 (18.3 mph).  I pushed it hard for two of the laps around Reeds lake averaging 20+ mph.  Other than the couple of hard laps I backed off and took it fairly easy. 

Now, it is time to sit and relax.  I’m hoping to watch some Tigers baseball tonight, but it doesn’t start until 10:00 PM (damn, west coast games), so I may not even make it till the first pitch.

Permanent link to this article: http://www.ironmanbythirty.com/2010/04/19/boston-lactate-intervals-and-biking


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  1. Lisa

    Good job on the swim intervals!

  2. Kristin

    Nice pace on the intervals, I really should work on improving my swim!

  3. Maria

    Wow, what a day! Good for you for getting those intense workouts in…they do not sound fun!!

  4. lindsay

    yeah the text-updates weren’t working. go figure. i can’t believe they were charging to watch it online! it was def free last year.

    sounds like the swim intervals went extra well – 10secs faster than planned seems impressive to me!

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