The world of exercise physiology is full of so much interesting research and information. Trying to establish the right balance in regards to high intensity vs low intensity work can be a challenge. This article: http://sportsci.org/2009/ss.htm
is an interesting read. The 80:20 rule does make a lot of sense. Indeed the cases studies presented do help support the theory. What you do in that '20' depends on what distances you are targeting. I have always thought that there should be plenty of slow easy runs as part of training. Pushing too hard in your easy runs, does hamper your ability to push hard in your high intensity sessions. It is too easy to go out and just hammer, hammer, hammer.
It was a great night at Track. Not so much my running, but watching some incredible performances by Kathy Sims in the Pennington and Maria O'Rielly in the 5000m. Maria has 9 years on me (she celebrated her 57th birthday with her outstanding run at track) and easily passed my 5000m PB. She looked fantastic and is running very smartly. Kathy Sims in the Pennington 800m was outstanding. She ran a fantastic time of 2:51 as a W60. She held off the incredible Kathy Southgate and was only squeezed out of first place by her hubby Geoff Sims (what happened to chivalry? ;-) ). The final event in the Pennington, the 3000m will indeed be very exciting!
I was happy with how I ran. I chose to give the 1000m my focus and was aiming for a sub 4 min time. To increase my odds I donned spikes and set my watch to beep me through the process. I thought I went out a tad quick for the first 200m, but then settled in nicely and stayed ahead of the beeps to finish in ~3:55. I also ran the 3000m at the end of the night, intending to do this as 6 min intervals. Alas, I selected the wrong program on my watch and so ended up doing a 3000m interval! I settled into a comfortable tempo-ish pace and finished in 13:40, with plenty still in the tank. Much better than last week's effort. My back still isn't 100%, but it doesn't appear to be affecting my running.
Monday - 4 x 200m hill reps, with 2 km warm up and cool down - ~7K
Tuesday - Gentle recovery run in anticipation of track on Wed ~ 4.3K
Wednesday - Track night; ~2.5K warm up with run throughs; 1000m @ 3:55; 3000m @ 13:40
Thursday - Recovery run - 10.7K in Z1 HRav = 125bpm - felt good