Tuesday, May 02, 2006
Fast on the flat
Bounced (not a great height) out of bed at 5:30, and even managed some stretching before heading off to the SWEAT session. Did a lap of Centennial beforehand, for about a 4km warmup in about 18 minutes or so.
As per the program, today was a longer interval session - something I surely need in my training, although this is not the same as something I was looking forward to. Knew that there should be a few quicker guys there, so was hoping I could stay with the pace. The session was 2400m/5 min jog/2400m/3 min jog/1600m. Target pace was about 10km race pace - for me probably 3:36 (86 second laps) at the moment.
Hung back for the first few laps, and then felt pretty comfortable with the pace, so took the lead, carrying Fats through with me for 8:12 for the first one. My HR dropped pretty rapidly (140 after 60 seconds) which was encouraging, and indicated I hadn't done the first one too hard.
Was worried that I would struggle with the second, so was surprised when I was able to go with Tony when he upped the pace, and then pulled away for a 8:04 second 2400m. Despite my watch's memory filling up, the pace was pretty steady - nearly all laps within a second of each other. Most interestingly was the feeling I started to get halfway through the second set - my breathing started to quicken, but at the same time, I began to feel more relaxed - as though I'd dropped into some aerobic zone, where my body was using oxygen really efficiently. The feeling reminded me of races when I first started running - I would be breathing heavily after about 1.5km, but could hold the intensity for the rest of the race. I don't know the exact science behind it, but I am thinking it is a good thing. Longer intervals are definitely something I need more of (which Sean has obligingly provided).
Felt strong over the last 1600m, which I mostly ran alone in 5:18. Sean had increased the circumference of the lap, so although I am still not convinced it was 400m, these times are a bit more honest than previous efforts.
As always, the track flatters me, and one person's observation that I could match Tony over 10km was well short of the mark. However, I was very happy with the session, as I felt comfortable, and a slight chest cold didn't appear to impact me. Bike tomorrow and fartlek on Thursday.
As per the program, today was a longer interval session - something I surely need in my training, although this is not the same as something I was looking forward to. Knew that there should be a few quicker guys there, so was hoping I could stay with the pace. The session was 2400m/5 min jog/2400m/3 min jog/1600m. Target pace was about 10km race pace - for me probably 3:36 (86 second laps) at the moment.
Hung back for the first few laps, and then felt pretty comfortable with the pace, so took the lead, carrying Fats through with me for 8:12 for the first one. My HR dropped pretty rapidly (140 after 60 seconds) which was encouraging, and indicated I hadn't done the first one too hard.
Was worried that I would struggle with the second, so was surprised when I was able to go with Tony when he upped the pace, and then pulled away for a 8:04 second 2400m. Despite my watch's memory filling up, the pace was pretty steady - nearly all laps within a second of each other. Most interestingly was the feeling I started to get halfway through the second set - my breathing started to quicken, but at the same time, I began to feel more relaxed - as though I'd dropped into some aerobic zone, where my body was using oxygen really efficiently. The feeling reminded me of races when I first started running - I would be breathing heavily after about 1.5km, but could hold the intensity for the rest of the race. I don't know the exact science behind it, but I am thinking it is a good thing. Longer intervals are definitely something I need more of (which Sean has obligingly provided).
Felt strong over the last 1600m, which I mostly ran alone in 5:18. Sean had increased the circumference of the lap, so although I am still not convinced it was 400m, these times are a bit more honest than previous efforts.
As always, the track flatters me, and one person's observation that I could match Tony over 10km was well short of the mark. However, I was very happy with the session, as I felt comfortable, and a slight chest cold didn't appear to impact me. Bike tomorrow and fartlek on Thursday.
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Good to see you flying by today Sparkie. My Garmin measured my 1600 as 1598 so not too far off the mark I don't think.
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