08-03-2012, 03:47 PM
Hi TheEd,
Here my update:
Day 1 (60-70min easy):2 days after my race, so my legs were still a bit sore. I went for a run with a slower friend. We ran 11.3k at a 6:24 pace. Easy indeed!
Day 2 (30 min easy): I went for a run in heavy rains, I ran 3k at a 4:22 pace, but I had to stop then, because I had to pick up my son whose training ended prematurely because of the rain. Since I already walked for 5k earlier that day and was going to play a quite intensive game of squash that evening, I didn't complete the 30 min later on, especially with the 5x2k ahead and the race still in my legs.
Day 3 (5x2k):I followed your advice and ran on a 400m tartan track. It was the first time that I ran more than one lap on a track (at least for the last 15 years), but it was indeed easy on the legs (but it was a bit boring compared to running on roads or trails). I did a 5 minute warm-up and cool down.
Here are the splits:
1st 2k: 7:40 (90s rest)
2nd 2k: 8.07 (90s rest)
3rd 2k: 8.00 (120s rest)
4th 2k: 7:43 (90s rest)
5th 2k 7:44
During the second 2k, I slowed down because the first 2k was to fast, but apparently I overdid it.
The 120s rest after the 3rd 2k was because of running on the track: other runners start talking to you and keep you from resuming your training
.
It was a very intense training, but I feel that I could have done it faster (especially the 2nd and 3rd 2k), but I was afraid that I would not be able to complete the other 2k's at goal pace (also because my muscles were a bit sore from yesterday's squash game).
I'm looking forward to more of your advice!
Will
Here my update:
Day 1 (60-70min easy):2 days after my race, so my legs were still a bit sore. I went for a run with a slower friend. We ran 11.3k at a 6:24 pace. Easy indeed!
Day 2 (30 min easy): I went for a run in heavy rains, I ran 3k at a 4:22 pace, but I had to stop then, because I had to pick up my son whose training ended prematurely because of the rain. Since I already walked for 5k earlier that day and was going to play a quite intensive game of squash that evening, I didn't complete the 30 min later on, especially with the 5x2k ahead and the race still in my legs.
Day 3 (5x2k):I followed your advice and ran on a 400m tartan track. It was the first time that I ran more than one lap on a track (at least for the last 15 years), but it was indeed easy on the legs (but it was a bit boring compared to running on roads or trails). I did a 5 minute warm-up and cool down.
Here are the splits:
1st 2k: 7:40 (90s rest)
2nd 2k: 8.07 (90s rest)
3rd 2k: 8.00 (120s rest)
4th 2k: 7:43 (90s rest)
5th 2k 7:44
During the second 2k, I slowed down because the first 2k was to fast, but apparently I overdid it.
The 120s rest after the 3rd 2k was because of running on the track: other runners start talking to you and keep you from resuming your training
.It was a very intense training, but I feel that I could have done it faster (especially the 2nd and 3rd 2k), but I was afraid that I would not be able to complete the other 2k's at goal pace (also because my muscles were a bit sore from yesterday's squash game).
I'm looking forward to more of your advice!
Will