My current pattern is a five minute warm-up, followed by 90 seconds of running and 120 seconds of walking for a total of 20 minutes, then a five-minute cool-down walk.
Usually, I can do the first half of the workout OK but the last couple of runs of a session kick my ass-- I barely make it through, and I really have to push myself for the last 20 seconds or so of each segment. At the end, I feel like I'm ready to keel over and die.
Today, I made it through the fifth segment without problem. I made it through the sixth 90-second run without dying and thought to myself, "Well, let's see what happens." I kept running for another 30 seconds. And then another 30. And then I looked at the clock and decided to stop, because I have to meet someone for dinner soon. Note: I decided to stop.
So I managed to make my last 1.5-minute run a 2.5-minute run, and I feel fine. My hip is a little bit sore, but it was sore before I started so I can't manage to care about that.
P.S. This is where it gets scary. I'm thinking of getting up early so I can run again tomorrow before my flight. Please send the dudes in white coats pronto.
I've said this before and I'll say it again. HOLY CRAP! With what the fuck? sprinkles on top.
Oh, and I did the running segments a little bit faster than I have before. I don't think it really makes a difference, though, because it just means a slightly longer stride. I'm not actually working harder.