running intervals


One of the things that is really notable about Moscow and yet not many people outside Russia know about, is how gorgeous the Moscow metro is.

These photos? That’s what the metro stations look like.


They’re called the “People’s palaces of Moscow” or else “Underground palaces,” and they were built during the Soviet era on the Communist idea that art and beauty should belong to the people rather than only being available in the houses of nobles.

These photos show just some of the metro’s attractions. There are many more mosaics, statues, etc, placed throughout.

And the metro is always this clean.

In addition to being beautiful, it is incredibly functional. It gets you pretty much everywhere in Moscow, and the trains run at intervals of every three minutes or less. At peak times, they run every 90 seconds. You never have to worry about missing a train, because the next one will come almost immediately.

Not always of course. In the late evening or early morning hours, you may have to wait as long as five whole minutes for a train. They’re also super easy to navigate.

We Russians are pretty proud of our metro system.


Beginner hiit!

Treadmill Intervals

Get Faster While Burning Belly Fat

Spice up your cardio and target belly fat with intervals! This 30-minute treadmill workout plays with speed and changes minute to minute. Playing with speed like this not only improves your overall running stamina, but it also increases the calories you burn when the workout is over.

As always, feel free to adjust the speed up or down as necessary; just make sure you’re challenging yourself.



Sometimes you need a long, hard workout to reset and remind yourself that you CAN handle whatever is thrown at you. I needed this today. I put in 2 miles, running about half of it. I can run on pavement pretty ok now but the uneven ground of trail running is still a no-go. I also worked arms, abs, did all my PT exercises, and did some yoga.

3x12. Tricep Pushdowns
3x21. Bicep Curl
3x12. Tricep Push-ups (modified)
1x50. Barbell Bicep Curls
1x50. Overhead Triceps

Dead Bugs
Flutter Kicks
Pike Ab Lifts

It was a lot. But today I needed it. I am proud of myself for not stress-eating and keeping my cool today. I’ll take a long workout to help relieve stress any day. It’s so much better for my mind and it benefits my body as well.

Too much sweat for a selfie. The kind of sweat that drips onto the driveway while you stretch because your clothes can’t hold any more moisture.

My workout today was 3x1600m with 800m jog recovery. I would have liked to do these at 5:30, but with the 95% humidity and sore legs from yesterday’s crossfit, I wasn’t really feeling it.

I’m happy enough with 5:40s. For as much as I felt like I was dragging, I’m surprised I even went that fast.


Knitting during the zombie apocalypse

I’m currently playing this game called Zombies, Run! (or rather, the 5K training app) which  gives you a mission to do every time and does running drills. It’s basically interval training but more fun. You play as Runner 5, a runner for a post-apocalyptic township.

So on today’s mission, Runner 4 (Jody) says we’re going on a secret mission, and starts running us towards an abandoned mall, without telling you where you’re going and saying it’s a surprise. And then lo and behold, we get to a craft store, and she’s like “OK I lied. We’re here because I need yarn supplies.”

My first reaction is “GDI Jody, we are going to be infected because you wanted yarn” but honestly, I would TOTALLY do the same. She’s like, “I can almost taste the yarn. Not that I taste yarn or anything. They taste pretty much all the same anyway.”

But then we start getting stalked by another human figure, which we run into later… and it turns out to be another desperate knitter looking for wool.

During our 5 minute break, she goes into the yarn store to raid it. I hope my girl Jody gets all the good shit, like alpaca and merino wool. Let’s just hope in the event of the apocalypse, all the Malabrigo and madeline tosh yarn survives.

In return for helping her, she made something for me! It’s a knitted Runner 5 doll.


Today’s workout: 10 x (1 min) tempo with (1 min) recovery jog including warm up and cool down. Tempo averaged about 3:35 min/km and recovery jog 6:00 min/km. This was my first time doing 2 intervals a week with of course a long tempo, long run etc in one week. The intensity is rising and so am I. Lets see what this badass body can do!

Oooohhhh. I missed it so much. My PT took away running last September. It’s been 7 months! I only did one mile. After my walking to make certain I was loose enough. 1 minute intervals of run/walk.

Running is very difficult for me. So my self pep talk went a little like this:

* Ok, we’re doing it! Good job, you.
* Oh my gosh, already with the hand flailing. Pull that back in line.
* Abs. Abs. Abs.
* Shoulders back. Keep your shoulders back.
* Weird. My lungs seem to be handling this fine.
* Stop with that weird hand flailing. Stay square.
* Your abs!
* Did that drop of sweat just come from my ear? Well that’s awesome.
* Just kidding, lungs!!! You are NOT handling this fine. Don’t pass out. The children won’t even know to come check on you.
* I’m almost done? I wanna keep going!

There’s more, but I can’t remember. I finished up the entire mile of intervals in just under 11 minutes. This is huge for me because when I go out to just run I know I’ll be faster. I’M SO EXCITED. Ok. Now we wait until tomorrow to see how my back handles this.

It’s time for the dreaded speed ladder. The Hansons sneak an extra mile in with this workout and shorten up the rest. Thankfully I was blessed with cool 60F temps even if the air was still thick.

The intervals go 400, 800, 1200, 1600, 1200, 800, 400 with 400 jog recovery. Those rest periods feel awfully short in the middle section. For a 5:30 mile pace, the targets are:

400 - 1:22.5
800 - 2:45.0
1200 - 4:07.5
1600 - 5:30.0

Mine went like this:


So I made it on all but the first 400. I was feeling pretty strong most of the time, but definitely counting down each 100 to make it through mentally. All in all, a great workout for a Tuesday morning!


Today I had my longest and hardest tempo workout to DATE.

And I PR’d in 10k with a 42:50! (considering I’m only 16 and been running for only 8 months, that is pretty good)

1-10-1 km’s in total with warm up and cool down.

I feel super amazing and strong considering the shit I’ve put my body through in the past. I’ve become from an anorexic to a half marathoner and I couldn’t be happier. 💪



Bless you, morning light, for making it look like I almost have an ab. *almost*

Today was HARD. My mood has been low. To be honest, my Mother’s Day sucked and I’ve been pouting. My family did not plan ahead and *forgot*. How dumb is that? I know they love me and I wanted them to do something they thought up on their own. It’s over now and I’m moving on. No more pouting.

Like I said, today’s workout was really hard. I had an awful time controlling my breathing, for whatever reason. 2 miles of sprint intervals, an Ab circuit, and all my PT exercises. I did increase my speed on my sprints today so I’m certain that had something to do with my lack of controlled breathing.
Off to stretch!

Hot and humid enough that I can break out the singlets now. I was sweating up a storm at the track this morning doing 6x800m with 400m jog recovery. I’m continuing to push my limits by setting a goal of 2:40 for these, which is definitely below my current 5K PR pace.

My back was already sore from yesterday’s personal training session. Thankfully things loosened up on the warmup jog. I needed to give myself a lot of internal pep talks along the way, but I pretty much nailed this one:


As a pacing exercise, I checked my splits every 200 on the first two, at 400 on the middle two, and not until the end on the last two. Trying to force myself to run by feel, although I was pretty much running as hard as I could the whole time.


Eating Out & Staying Dry
4 - 5 July 2017

For Australians, it’s ironic that Dry July & Le Tour de France coincide. Here we are expecting to look wine-free fresh but we’re all groggy & baggy-eyed from staying up late. Much forum frenzy over last night’s Cav-Sagan clash & crash. I watched it many times over and finally decided Sagan was culpable. My fb friends vehemently disagreed but it seems the race organisers were of my mind because he was DQ’d from the event. A bit of argy-bargy is expected in sprint finishes but I think that went beyond. Tough call though.

It’s hard to get to sleep at midnight after all that excitement so I still had to calm my brain and read a bit. I had a good day. The Husb & I discovered a delightful little café for lunch while out doing errands. In the afternoon I did calisthenics while waiting for The Husb to get ready for a run (tried to master the ‘watch shot’ and snap my HR after 20 burpees). We did interval sprints up and down the steps and goat track in our local park - only 2.5km (the GPS took 500m to pick up) - but I was wrecked after 10 repeats. (Cue smiling ‘Before’ picture and stunned mullet 'After’.) Given my lack of will to cook after that workout, we went out for pizza.



Just when I think I have a handle on running and think I can up my game I am reminded there’s so much more to learn. Today’s run was HARD. Real hard. (5 points to whoever gets the movie reference :) I stayed inside for 2 miles of intervals on the treadmill. PT exercises, a little more core work, and extra stretching. Tomorrow’s rest day will be very nice. I say that now but I’m sure I’ll be done rest day-ing by noon, lol.

Some of you probably cringe when I talk about my “favorite” track workouts. I hated them too when I was in high school, but these days they are one of the things that most remind me of that time with my teammates. At 42, I revel in still being able to do this.

Today was 12x400m with 200m jog recovery. As close as I get to a flat out sprint in any of my training. I set the goal at 78, which at 5:12/mi is way below what I can do in a 5K, but you’re not going to improve by taking it easy.

I tried to focus on higher turnover starting with the fifth interval. Whether mental or physical, it was mostly working as I started dipping into the 76s at that point:

78.9 77.9 77.6 78.1
76.8 77.1 77.7 76.4
77.6 76.3 76.8 77.7

I lucked out with cool 55F weather and was generally feeling good. A little sore from the crossfit WOD yesterday, but my hamstrings and glutes are feeling looser now that I’ve started putting more attention on stretching in that area.