Monday, August 15, 2005
I feel the need, the need for speed...
Wasn't 'Top Gun' a load of crap! Still, after watching some outstanding runs in the City To Surf yesterday, and getting up this morning to see Craig Mottram win bronze, I felt I had to get off my arse and do some real running. Ran out of time yesterday for a run, which capped my weekly miileage at 50km, and as I am planning to race on Sunday, I decided to shift my Tuesday and Thursday harder sessions forward one day.
As I haven't run fast since February, I opted for an easier session first up. Two sets of pyramids of 200/400/800/400/200 with 200m jog recovery @3:20km. Warmed up with 2km @ 5 min/km, then 2 laps of run-throughs on the straights. The first run-through felt awful, and I wondered whether I'd ever run fast again, but by the fourth, things felt better. Ran the first set right on the money, and whilst the pace felt comfortable, I didn't feel I had another gear - that I was going as quickly as possible. However, the first 200m of the second set was a comfortable 36 seconds, and my body seemed to be getting more comfortable with the pace. Kicked a bit on the last 200m, which I ran in 33 seconds.
All in all, a very encouraging first-up run, particularly as it was blowing a gale, and the Foxglove Oval track is really a glorified goat track. The foot felt good the whole way, which was also encouraging.
I will repeat this session next week, and then move to some proper VO2 work like 5-10x800 (the 200s are fairly useless for developing VO2).
Saturday's run was just 12km from Bondi to Coogee and back, which is a fairly hilly and crowded, but is more than offset by the scenary.
13/08/2005 3:00 pm
Workout Type: Endurance - Medium Endurance
Course: Coogee
Distance: 12
Time: 57:49
Speed: 4:49 min/km
Average HR: 158
Comments: Strong workout on undulating course.
Target Pace: Easy (4:37 min/km )
15/08/2005 3:00 pm
Workout Type: Speed - Pace Intervals
Course: Foxglove Oval
Distance: 11
Time: 54:11
Speed: 4:56 min/km
Average HR: 142
Comments: Pyramids - 2 sets of 200/400/800/400/200 @ 3:20/km w 200m jog recov.
Target Pace: VO2 (3:23 min/km )
Comments:
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Glad I'm not the only one who doesn't think Top Gun was a work of genius.
Great to hear you so enthusiastic about your training. Might have to stop reading your blog now though as I'm starting to feel silly talking to you about my running!
Still, I can usually find something else to rattle on about :-P
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Great to hear you so enthusiastic about your training. Might have to stop reading your blog now though as I'm starting to feel silly talking to you about my running!
Still, I can usually find something else to rattle on about :-P
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