18-06-2011, 11:45 AM
Hi TheEd,
Sorry for the delay in my response, I have had a very busy week at work, but also quite an eventful one of the running front.
On Tuesday I attended a running workshop which I found incredibly worthwhile. The main thing I took from it was that I have been running from the hip, without engaging my hamstring. Armed with a number of drills to improve this I have set about changing my form with this in mind. This and some other minor adjustments enable me to run at the same speed for less effort and seems to be considerably more gentle on my hip which I still feel on occasions. However my hamstrings are still getting used to what is being asked of them!
Tuesday and Wednesday went as normal ~55 mins @ 5:11/k and ~30 mins @ 5:08/k. However, Thursdayââ¬â¢s intervals were tough, I lacked the stamina to complete the set in the target time of 4min/k. As usual I started too quickly, which I really must get under control. During the 4th repetition I lost it both mentally and physically and while I got it together mentally for the final 2K, I just didnââ¬â¢t have the strength in my legs to run at race pace. I suspect the combination of a strong wind and the new running style didnââ¬â¢t help here, but in the main I am not too disappointed.
Time Avg HR Max HR Rest HR
00:07:47 169 172 125
00:07:59 167 173 126
00:07:58 165 172 120
00:08:15 166 171 122
00:08:16 164 170 120
As for this weekend, due to family commitments I will have to do my long run tomorrow (Sunday) instead of today, I will be aiming for 1.5 hours, so around 11 miles.
Any recommendations for Tuesdayââ¬â¢s intervals?
Sorry for the delay in my response, I have had a very busy week at work, but also quite an eventful one of the running front.
On Tuesday I attended a running workshop which I found incredibly worthwhile. The main thing I took from it was that I have been running from the hip, without engaging my hamstring. Armed with a number of drills to improve this I have set about changing my form with this in mind. This and some other minor adjustments enable me to run at the same speed for less effort and seems to be considerably more gentle on my hip which I still feel on occasions. However my hamstrings are still getting used to what is being asked of them!
Tuesday and Wednesday went as normal ~55 mins @ 5:11/k and ~30 mins @ 5:08/k. However, Thursdayââ¬â¢s intervals were tough, I lacked the stamina to complete the set in the target time of 4min/k. As usual I started too quickly, which I really must get under control. During the 4th repetition I lost it both mentally and physically and while I got it together mentally for the final 2K, I just didnââ¬â¢t have the strength in my legs to run at race pace. I suspect the combination of a strong wind and the new running style didnââ¬â¢t help here, but in the main I am not too disappointed.
Time Avg HR Max HR Rest HR
00:07:47 169 172 125
00:07:59 167 173 126
00:07:58 165 172 120
00:08:15 166 171 122
00:08:16 164 170 120
As for this weekend, due to family commitments I will have to do my long run tomorrow (Sunday) instead of today, I will be aiming for 1.5 hours, so around 11 miles.
Any recommendations for Tuesdayââ¬â¢s intervals?