Long Run Intervals

This morning I planned on going for a long run outside. But one step out the door let me know that conditions were way too slick and icy to risk an injury. So I decided to go to the YMCA. The thought of running long on a treadmill did not excite too much, so I thought of a way to spice up the workout. I did 8 (15 min) running segments sandwiched around 1 set of various multi joint lifting exercises. I did not rest at all. I went straight from the run segment, down a couple of flights of stairs to the strength training room and did my lifting set, before returning upstairs for the next running segment. The only time I deviated from this plan was once to quickly change my soaked shirt(I brought an extra one with me to to the treadmill) and once to refill my water bottle. My workout is as follows:

1. Run = 15:00 (1.68M)
2. Planks = 2:00
3. Run = 15:00 (1.70M)
4. Close Grip Pullups = 16reps
5. Run = 15:00 (1.70M)
6. Power Clean, Jerk, and Push Press = 40LB x 8reps
7. Run = 15:00 (1.68M)
8. Back Raises = Body Weight x 8reps
9. Run = 15:00 (1.68M)
10. Standing Dumbell Shoulder Press = 50LB x 6Reps
11. Run = 15:00 (1.68M)
12. Wide Grip Pullups = 10reps
13. Run = 15:00 (1.68M)
14. Body Weight Rows = 15reps
15. Run = 15:00 (1.73M)
16. Dips = 20reps

-Total Running Time = 2:00:00

-Total Running Distance = 13.53M

-Total Workout Time = 2:22:15

This was an extremely challenging workout for me. Some of the lifting exercises I did were strenuous enough that I was extremely worn out when starting the next running segment. This was by design, not by accident. This workout helped me achieve a number of different training objectives:

1. Teaching my body how to recover after a hard effort. For example, after doing the pullups, it was really difficult to start running right away. I actually started to recover a little bit during my run.
2. Build run endurance. 2 hours of running certainly qualifies as a long run at this stage of my training. Even though I broke the run into 8 segments, my body got the benefit of running for the entire time because I did not allow myself enough rest time in between the segments.
3. Transition Training. In triathlons there are transitions between each phase. These count in the overall time. During this workout, I had 16 transitions where I had to switch gears and quickly refocus on a new task. Teaching my body and mind how to do this has value in triathlon training.
4. Teaching my body how to use fat as a primary fuel. Most everyone has heard that intervals are excellent for fat loss. Even though this was a much different and longer set of intervals than most, it resulted in fat loss for more than the obvious reasons. I went into this workout with a completely depleted system nutritionally. I carb fasted. When exercising, the two main sources of fuel are glucose and fat. The body naturally wants to burn glucose first - its easier to burn and a better energy source. But, if a persons body is depleted of glucose, there is nothing to burn but fat. As McMillan states, teaching your body how to use fat as fuel is not easy to do, but is important for ultimate results. http://www.mcmillanrunning.com/ If I can teach my body how to efficiently use fat as fuel, when I give it glucose for a race, it will be supercharged.
5. Mental Toughness. Although this workout was extremely challenging physically, it was just as challenging mentally. I wanted to stop many times. But this feeling just made me more determined to push through to the end. I believe this type of mental toughness can be learned and developed. Workouts like these these are helping me to develop this toughness.