Hi TheEd,
Thanks for letting me know about midfoot strike negating overpronation, I mostly had shoes for overpronators, I might try a more neutral next. 1k session on the same track, noted.
Today’s run: 6x1k R60
- rep 3:26, avg hr 166 bpm
- rep 3:27, avg hr 174 bpm
- rep 3:26, avg hr 175 bpm
- rep 3:24, avg hr 175 bpm
- rep 3:21, avg hr 177 bpm
- rep 3:11, avg hr 178 bpm
Comments:
I didn’t have any specific time goals, so I ran by feel, didn’t look at my watch. It felt harder than the 5x2k, I wasn’t holding back as much. I was closer to my limit, but I felt like I could go just a little bit faster, it didn’t hurt at any point. I’m so glad I have more cycles to figure out the right pace. Obviously the first priority is to hit the prescribed times, but I wonder, how hard should it be? My guess is that one shouldn’t be able to run the last rep significantly faster (and I understand this is also not recommended), maybe 5 seconds faster but not 10. How do I know if it was hard enough, but not too hard?
Overall very happy with how this session turned out. Do you have a suggestion what my aim for the 5k time trail should be?
I'm not worried about gps accuracy anymore, the 5x2k times now seem realistic to me.
Here are my runs from the last few days:
Jun 19
Rest
Jun 20
Time: 1 hour 30min 14sec
Dist: 17.08 km
Avg pace: 5:17/km
Avg hr: 140
I accelerated in the last 20 minutes toward 5:06/km (pace for last 2 km), which felt good, but in hindsight I wish I started it somewhat later, more like 15 minutes before finishing, because I found myself looking at my watch quiet frequently in the last minutes, looking forward to the end. My hr climbed from 142 to 148, so I think I kept it under control.
Jun 21
Time: 31 min 28sec
Dist: 5.71 km
Avg pace: 5:31/km
Avg hr: 141 bpm
Definetly felt the long run. Slower pace, higher hr.
Jun 22
Time: 53min 01sec
Dist: 10.05 km
Avg pace: 5:17/km
Avg hr: 140 bpm
I feel very inefficient running so slow, which makes me somewhat frustrated, but after the 6x1k I have absolutely nothing to complaint about.