Interval Week

Before getting off the phone last week with my Coach, she mentioned to me that speed is really my talent, and that I should really try focusing on shorter distances. I have been mulling this over and am starting to agree with her. I love the feeling of going all-out, and am really starting to miss track and field. What?!You say. Didn't you quit track for a reason?
   Well, yes, I did quite track for a reason. I had absolutely awful race anxiety, and before every one of my events I would get the worst stomach ache and begin to doubt my abilities. That was four years ago, though, and I like to think that after 25+ races, I am a little better at getting rid of the pre-race jitters. SO, I was thinking that it's time to try my hands at some 5ks.
     To get ready for some faster races while also keeping my endurance up for my upcoming 70.3, I have been doing a lot of interval workouts on the bike and on the run. On Monday, I did 5x5k on the bike at tempo pace. By the end, I was sweating HARD, which is always a sign that a workout is effective. On Tuesday, I did 8x400, 5x200, and 2x300 running and felt AWESOME on all of them. Yesterday was 7x1k on the bike, and when I woke up this morning, I could definitely feel some good ol' soreness in my limbs.
      I have also been working on some crossfit-inspired lifting routines that incorporate a lot of high intensity sets of burpees, box jumps, push ups, and lunges. I can already do more pushups than I could last week, and yesterday was able to do a total of 50 boxjumps, twice the amount I was able to compete 2 weeks ago!!
       Training myself is going so well- I wake up every day and workout based on how I feel. I get most of my intervals ideas on the bike from crossfitendurance.com, and some of my runs are based around their workouts as well, but I usually add on some other intervals and plyos. On Tuesday, after each interval I did 10 pushups, 10 jumping jacks, and 50 crunches. I wasn't that sore yesterday, but thanks to Delayed Onset Muscle Fatigue, I am FEELIN' IT today.