31-01-2011, 05:07 PM
Hey TheEd,
long silence on my end. Here is what I did during the last 23 days:
Travelled to Edinburgh 2 days after the 5x2k Intervals discussed above .Did 30k on my old long round (great!). Making it total 140k in this week after the 15k race. Maybe the too high mileage is the reason I can't run faster on the Intervals.
During the week in Edinburgh I did a hard 10k on Tue (36:32, a training best) and 6x1k on Thursday (3:18, 3:20, 3:25, 3:28, 3:29, 3:22). Had a lot of work and did only 82k during the week. Coming back to Germany (where the weather was gorgeous) I did a 37k on Sunday to make it 120k this week.
The very long run did not stop me from doing 10x400 in 74-76 on Tuesday which felt quite easy. But for the rest of the week I felt the impact of the long run (maybe plus this fast session) and took two days off from running. Had a 10k cross race on Sunday (making it 84k for the week).
The race was very enjoyable: Two 33 guys going for the first and second and I felt good running all the way in a group with two other 34ish guys. 500m before the finish I pushed the pace and the others could not follow: 3rd place.
I even came close to the 2nd (only 5s) and the leader (20s) both are running low 33s.
Wonder if I should try to compete with the faster guys on the next race.
It is strange: 3:30-3:25 pace (or the equivalent effort in the cross race) feels hard enough, but I still had enough energy left to push to 3:05 pace for the last 400-600m... this corresponds to 10x400 @74 feeling easy, 10k @ 3:39 pace feeling easy, but 1k/2k Intervalls not going at 3:15/3:20.
As long as the racing results get better I can live with bad "results" in the Interval sessions... just wondering...
This week on the menu:
5x2k on Thursday, 20k race on Sunday and hitting 140k total (without a Sunday long run).
derele
long silence on my end. Here is what I did during the last 23 days:
Travelled to Edinburgh 2 days after the 5x2k Intervals discussed above .Did 30k on my old long round (great!). Making it total 140k in this week after the 15k race. Maybe the too high mileage is the reason I can't run faster on the Intervals.
During the week in Edinburgh I did a hard 10k on Tue (36:32, a training best) and 6x1k on Thursday (3:18, 3:20, 3:25, 3:28, 3:29, 3:22). Had a lot of work and did only 82k during the week. Coming back to Germany (where the weather was gorgeous) I did a 37k on Sunday to make it 120k this week.
The very long run did not stop me from doing 10x400 in 74-76 on Tuesday which felt quite easy. But for the rest of the week I felt the impact of the long run (maybe plus this fast session) and took two days off from running. Had a 10k cross race on Sunday (making it 84k for the week).
The race was very enjoyable: Two 33 guys going for the first and second and I felt good running all the way in a group with two other 34ish guys. 500m before the finish I pushed the pace and the others could not follow: 3rd place.
I even came close to the 2nd (only 5s) and the leader (20s) both are running low 33s.
Wonder if I should try to compete with the faster guys on the next race.
It is strange: 3:30-3:25 pace (or the equivalent effort in the cross race) feels hard enough, but I still had enough energy left to push to 3:05 pace for the last 400-600m... this corresponds to 10x400 @74 feeling easy, 10k @ 3:39 pace feeling easy, but 1k/2k Intervalls not going at 3:15/3:20.
As long as the racing results get better I can live with bad "results" in the Interval sessions... just wondering...
This week on the menu:
5x2k on Thursday, 20k race on Sunday and hitting 140k total (without a Sunday long run).
derele