20-02-2010, 03:28 PM
Hi TheEd,
I have followed your piece of advice and only run the quality sessions after recovery days. The long trip was run in 4.50/K and I only covered 17.4 K because the weather was awful. Actually it was tougher to cover this distance than I had expected!
Today, I ran 6*1K on a treadmill. The pace was good and the session extremely tough. However, for each 1K the result was very modest because the first 30 seconds are used on getting the right pace from walking to the target pace. For example, the second last K was run with a constant pace of 3.54; the end result was 4.11 because of the slow start. The sessions were run from 3.58 to 4.11 where the slowest pace was 3.54 and the fastest 3.30. The breaks were a little longer than 1m because the treadmill had a 60S cooldown period. However, to me this isn't all that important; it was just interesting to run the sessions at a nasty and fast pace and I was totally exhausted after my treadmill meeting!
At the moment, the recovery runs are a little shorter than prescribed in the program due to too little time; however, my emphasis is definitely on the quality sessions and everything's just fine here.
The next couple of weeks, quite a few of the quality sessions will be on a treadmill as it just keeps on snowing and snowing. I expect to run 5K on a treadmill on Monday in about 20 minutes. The slow start on the treadmill may may mean that the time will be close to 20:30 but that's also just fine!
Have a nice weekend.
Cheers,
Paul
I have followed your piece of advice and only run the quality sessions after recovery days. The long trip was run in 4.50/K and I only covered 17.4 K because the weather was awful. Actually it was tougher to cover this distance than I had expected!
Today, I ran 6*1K on a treadmill. The pace was good and the session extremely tough. However, for each 1K the result was very modest because the first 30 seconds are used on getting the right pace from walking to the target pace. For example, the second last K was run with a constant pace of 3.54; the end result was 4.11 because of the slow start. The sessions were run from 3.58 to 4.11 where the slowest pace was 3.54 and the fastest 3.30. The breaks were a little longer than 1m because the treadmill had a 60S cooldown period. However, to me this isn't all that important; it was just interesting to run the sessions at a nasty and fast pace and I was totally exhausted after my treadmill meeting!
At the moment, the recovery runs are a little shorter than prescribed in the program due to too little time; however, my emphasis is definitely on the quality sessions and everything's just fine here.
The next couple of weeks, quite a few of the quality sessions will be on a treadmill as it just keeps on snowing and snowing. I expect to run 5K on a treadmill on Monday in about 20 minutes. The slow start on the treadmill may may mean that the time will be close to 20:30 but that's also just fine!
Have a nice weekend.
Cheers,
Paul