My calves were pretty sore post spikes @ track. 1500m is the longest I've gone in spikes. The good thing is it's DOMS rather than an injury. The calves have had to work a little harder without the usual training shoe heel support! I made the mistake of running on pavement the day after track as I wanted a flat run. Hills may well have been a better choice! The concussion brought out the DOMS.
Saturday I chose to do some hill reps as I was rather tired of doing the 6min hard, 1 min easy work out, as good as it is. I did 8 x 1 min hills reps with a decent warm up and cool down. Running rep 8 made it clear that any more reps would probably not be welcomed. I needed to be in good physical shape for a challenge later in the day! Saturday was a special day as I finally passed the M.O.S.T. to move on to my P plate on my motor bike. The Year of the Dragon is indeed going very well. Beware Mr Dragon Slayer wannabe!! I'll be joining you for that March 29 5000m. I don't expect to be close to 20:12 at that stage, but I am looking forward to seeing what I can manage after all this time in fatigue land!
|Early days with the motor bike.|
Friday - 11K easy around LBG and Telopea region. HRav 127bpm, @6min/K - ouchy calves
Saturday - 8 x 1 min hill reps, jog downhill recovery; total with warm up and cool down 10.2K. I also did a session in the gym. The back is going well and I'm making sure I include plenty of core building exercises!
Sunday - Group run around Aranda and Black Mountain - 12K HRav 127bpm, @7 min/K due to lots of stopping and starting - a pretty fluffy run really. Followed by brunch at Ricardos - they make the tastiest mushrooms!