11-03-2011, 12:21 PM
Hi The Ed,
a little progress wrap-up:
The 3x3k I was talking about in the last post went not very well:
3:34/k were all I could do. It was a windy day, but even in good conditions it would have been a tough session:
I think I can run 1k with long rests like I ran 400m. Fast and comfortably...
I believe I can almost feel the different physiology involved in 2k or 3k Intervals (or even in 1k with short rests). So the long Intervals and/or short rest Intervals are definitely something I want to work on over Summer...
After the 3x3, I had my first long run with 3k@MRT(3:45) at the end. Was even faster (3:41-3:44).
I felt I needed a week rest with no fast running after this, so I dropped 2 fast sessions last week (tempo-run and Intervals). At the end of this week the long run with 6k@MRT was no problem.
On Tuesday this week I did 15k@MRT (was a bit faster again 3:44, 55:57 total). On Wednesday I wanted to try my new racing flats and they were probably very bad for my shin splint issue. After realizing this I did just 50min of aqua-jogging yesterday, and will do so today and tomorrow, to be fit for the Half-Marathon on Sunday (quite amazing how fast I recover these days: just with yesterdays rest shins feel okay today, but I will keep back for 2 additional days).
For the first 4 weeks of Marathon-training the stats are:
on schedule completed
Long-runs 3 3
tempo-runs 4 3
interval-sessions 4 2
cross training 0 3
For the HM I am very motivated and curious whether I have improved:
Goal: sub 1:16
Dream: sub 1:15
Cheers,
derele
a little progress wrap-up:
The 3x3k I was talking about in the last post went not very well:
3:34/k were all I could do. It was a windy day, but even in good conditions it would have been a tough session:
I think I can run 1k with long rests like I ran 400m. Fast and comfortably...
I believe I can almost feel the different physiology involved in 2k or 3k Intervals (or even in 1k with short rests). So the long Intervals and/or short rest Intervals are definitely something I want to work on over Summer...
After the 3x3, I had my first long run with 3k@MRT(3:45) at the end. Was even faster (3:41-3:44).
I felt I needed a week rest with no fast running after this, so I dropped 2 fast sessions last week (tempo-run and Intervals). At the end of this week the long run with 6k@MRT was no problem.
On Tuesday this week I did 15k@MRT (was a bit faster again 3:44, 55:57 total). On Wednesday I wanted to try my new racing flats and they were probably very bad for my shin splint issue. After realizing this I did just 50min of aqua-jogging yesterday, and will do so today and tomorrow, to be fit for the Half-Marathon on Sunday (quite amazing how fast I recover these days: just with yesterdays rest shins feel okay today, but I will keep back for 2 additional days).
For the first 4 weeks of Marathon-training the stats are:
on schedule completed
Long-runs 3 3
tempo-runs 4 3
interval-sessions 4 2
cross training 0 3
For the HM I am very motivated and curious whether I have improved:
Goal: sub 1:16
Dream: sub 1:15
Cheers,
derele