Taking it as it comes is going well at present. Essentially that means mostly slow easy runs and an attempt to focus on some long intervals at the track once a week. No pressure though, show up at track, do a warm up jog and IF that feels okay start the session and IF that feels okay finish the session. Bruce (enjoying some rather nice French sunshine at present) suggested I back off the pace a bit and that worked a treat tonight. I set the watch to beep at me every 200m. For the 2000m that was @4:30 min/K pace, the 1600m @4:25 min/K pace and the 1200m @4:20 min/K pace. I ran a little quick at the start of each interval, but then settled into the right pace and nailed each one AND felt good throughout. The HR data are good, I was at about the right intensity for this kind of session. I also enjoyed doing this session in my Inov-8 230s. Good strong runs by Heidi, Maria and Julia, who were all there a little earlier than me. We also had our Olympian training buddy showing us how it's really done running 6 x 1km intervals with Tim Rowe (all sub 3min/K pace and progressively quicker). It definitely was not shorts and singlet weather at the track!
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| Awesome Speedy Olympian! |
Latest Training:
Saturday - hilly run, not much energy. 9.5K @6:15min/K, HRav 138bpm. Rate 1.5/3
Sunday - 13.2K run, felt okay first 5K and then had to really slow down. 6:20min/K. HRav 133bpm.
Total for week 51K
Monday - lunchtime gym session, evening jog 5K @6:10 min/K, HRav 122bpm. Rate 2/3
Tuesday - 2.3K warm up, 4 x 100m strides, Long intervals 2000m @8:54, HRav 154bpm; 1600m @7:03, HRav 154 bpm; 1200m @5:09, HRav 157 bpm. 2.2K cool down. Rate 3/3 :-)
Wow - 3/3! Looks like the 'taking it as it comes' plan is working well. You'll have to patent that one. Nice running and track session.
ReplyDeleteMarty is trying to acclimatise for London - it's going to be freezing in the UK by the time the Olympics come round!
Go Blues!!