Improving intervals

I've been working on a new (to me) approach to running since finishing the Edinburgh half marathon a couple of months ago, in terms of getting some proper consistency, and capitalising on the new mental approach I've been developing, to help push myself to getting faster and fitter, basically. It's been paying dividends, and as you'll know if you've been reading these last few weeks, I'm seeing a lot of progress with my running - which motivates me to keep working. Sometimes that progress is harder to quantify than other days, but then sometimes - like today - the numbers are glaring.

Today I carried out an intervals session that I last ran 4 weeks ago. At the time, I pushed myself really hard, worked to the best of my ability, and was thrilled with the results - so although I was expecting to see some improvements today, I will admit I was blown away by the difference! The session is simple: 10 mins warm-up, the 1 minute fast, 2 mins recovery, repeated, then a 10 minute cool-down. 4 weeks ago I did six repetitions, this week I did eight (ow). So, what do the stats say....?

Pace (mins/mile)	30 June 15	29 July 15
10 min warm-up pace	11:58	11:24
AVERAGE interval pace: 1 minute fast	9:28	8:47
AVERAGE interval pace: 2 min recovery	12:38	11:17
10 min cool-down pace	12:03	11:13
Average overall pace	11:42	10:44
Heart-rate mid cool-down (approx.)	183	163
Average HR	174	172
Max HR	195	192

They show that even with a dramatic improvement in pace, I worked just as hard (though my heart seems to be dealing with it a bit better, and doing better at recovery/cool-down) - even with extra intervals today! The stats are enough to make me feel really very positive about the direction I'm moving in. And regularly managing these 1 minute intervals faster than 9 minute miles?? Me! Bearing in mind that at the beginning of this year I could hardly manage to run 3 or 4 minutes without a walk break, and I was covering 5kms in around 42 mins (equiv pace 13:30 mins/mile). It's astonishing, and testament to just getting out there and getting on with it.

I reckon I earned a bit of cake today, with my morning cuppa at work..... *winks*

Oh, and for no real reason, have a picture of me posing for a sweaty selfie in front of a heron in Inverleith Park yesterday morning, immediately after my 7km run was finished. (Glasses steamed up from my glowing face, lol.) x x