Interval Training – Just Do it!

I am writing about interval training since it isn’t my favorite type of training, and I really need to shift my thoughts on it. 

Yesterday after I finished up a training run that called for interval training, Laying in the floor stretching and exhausted I started wondering why the heck do I do this, BECAUSE even though it’s exhausting, it’s also relaxing (most of the time).

I’m currently preparing for my third half marathon, the last one I did was horrible because I didn’t stay on a good training plan.

This time I plan on sticking to the training plan, I’m using Nike run coach- and the training has interval runs (not my favorite).  So I decided to do some research to find out why (in a whiny voice) is interval training necessary. 

After doing some research I’ve highlighted a few interesting facts on interval training and why it’s so important. 
Not only is it good for you, but it’s necessary, especially if you want to turn a better runner. I’m constantly trying to improve myself. 

• Interval training helps improve your running speed. ** Ding ding ding, we have my reason. I want to increase my speed.. 
• Interval training also increases your metabolism. **Uh I’m learning to LOVE me some interval training. 

• Interval training not only burns calories during your workout the fat-burning process continues to burn more calories even after the workout is over. ** New repeated quote.. BURN FAT BURN.. DIE FAT… Other thoughts… If I eat a cheeseburger as soon as I’m done the calories don’t count.. Right. 

I put together a couple Interval Training Workouts for you to try below.  
• Four Rounds of butt kicking: 

Warm up 3-4 min 

Run easy pace 60 seconds 

Run MED pace 60 seconds

Run hard pace 30 seconds 

Slow jog/walk recover 60-90 seconds. Repeat 4 times. Cool down & Stretch 5 minutes. 
 • Two Rounds of Fat Blasting:

Warm up 3-4 minutes 

Run hard pace 30 seconds 

Slow jog/walk recover 60 seconds Run hard 60 seconds 

Slow jog/walk recover 60 seconds

Run hard 2 minutes 

Slow jog/walk recover 2 minutes 

Repeat 2 times. Cool down & Stretch 5 minutes. 

Now go insert some interval training into your runs and let me know your progress. 
I hope this helped motivate someone to move their booty and/or run, and as always I welcome any and all thoughts and or comments on this topic. 
Thank you so much for reading this post. 

-Suzy Cason

2016 Turkey Trot 

My lovely daughter Sarah wanted to do the Turkey Trot, honestly I haven’t ran in the Turkey Trot before but we had so much fun I think we will make a tradition! Sarah is here visiting for Thanksgiving she’s stationed in Virginia and she is a little over 28 weeks pregnant and super cute!!

I haven’t really been training – only running a couple days a week, I’ve been in a rut lately it’s time I snap out of it. We walked this one. But I’m determined to to run my 3rd half marathon in March and I’m wanting to run in in under 13min mile. I’m super slow so this will take some dedication to my training. I’ll post progresswhen I start the training…. Ok back to the Turkey Trot-

Up early on this Thanksgiving morning, and it’s cold a whopping 40 degrees outside perfect weather for a run or Wog (walking jog) and that’s what we did, we (Sarah, Josh, Stevie, and myself) got up at 5:45 this morning got ready and headed out first stop coffee and gas then to the Edmond for the Turkey Trot. We met my mother n law by the packet pickup area. Picked up packets gave hugs ran the packet’s to the car did a live video wishing everyone a happy Thanksgiving and started our Trot. Now she’s home in Virginia and I’m here missing her. Photos below.

Sarah is wearing my RunJunkees fleece hat that has a hole in it for your ponytail. 

Turkey Run 

My almost 30 week pregnant daughter is coming to visit for thanksgiving from Virginia!! She signed us up to slog in a 5K on Thanksgiving morning! Everyone should sign up, then you can eat all the food guilt free. ❤️♥️ happy running. On a side note I’m going to start training for another Half Marathon soon! 

I’ll post all the training details here. Stay tuned.