17-07-2012, 08:30 PM
Hey TheEd,
I hope you're well. Just wanted to catch you up on last few weeks since the half:
I took a few days off until the Thursday, when my legs were feeling a bit better. I did 2 days of 45min easy, a rest day and then 3 days of 45 min easy. My legs less sore after that so I decided to get back on the training.
5x2k - ended up being 4x2k, I was aiming for 8:20 and ran the first 2 on pace but then really dropped off the last 2. Legs felt empty so I called it a day after the 4th one.
Long Run - 2 hours (23km), felt better during this run, I brought a few gels this time and salt tablets (Metasalt, have you heard of these?) and that really helped. It was a pretty warm day but I got through without cramps.
6x1K - It was pretty hot, I aimed for 4:00 pace and held it throughout but I had to take 90 seconds rest. It was a tough effort but I could feel my legs coming back.
5K tempo - felt like I was finally back to normal, didn't want to push too hard so I aimed for 4:10 pace and ran it in 20:45 and felt in complete control:
1 4:04.7 144
2 4:08.1 156
3 4:07.5 159
4 4:06.0 163
5 4:13.3 165
I have the 400m session today; is there an alternative workout that will yield similar benefits? I found the 3x5minutes at race pace sessions more useful mentally. I find the 400's hard on the calves but if this is the ideal workout I'll stick to it. I have a 10K race this weekend on a flat course.
Thanks,
KK
I hope you're well. Just wanted to catch you up on last few weeks since the half:
I took a few days off until the Thursday, when my legs were feeling a bit better. I did 2 days of 45min easy, a rest day and then 3 days of 45 min easy. My legs less sore after that so I decided to get back on the training.
5x2k - ended up being 4x2k, I was aiming for 8:20 and ran the first 2 on pace but then really dropped off the last 2. Legs felt empty so I called it a day after the 4th one.
Long Run - 2 hours (23km), felt better during this run, I brought a few gels this time and salt tablets (Metasalt, have you heard of these?) and that really helped. It was a pretty warm day but I got through without cramps.
6x1K - It was pretty hot, I aimed for 4:00 pace and held it throughout but I had to take 90 seconds rest. It was a tough effort but I could feel my legs coming back.
5K tempo - felt like I was finally back to normal, didn't want to push too hard so I aimed for 4:10 pace and ran it in 20:45 and felt in complete control:
1 4:04.7 144
2 4:08.1 156
3 4:07.5 159
4 4:06.0 163
5 4:13.3 165
I have the 400m session today; is there an alternative workout that will yield similar benefits? I found the 3x5minutes at race pace sessions more useful mentally. I find the 400's hard on the calves but if this is the ideal workout I'll stick to it. I have a 10K race this weekend on a flat course.
Thanks,
KK