Had a trip to Tassy for work late April, had a lot of fun down there. Forced a few runs in at Frecenet National Park, but accidentally erased the Garmin Data.. Did a few runs in Hobart as well, here is one that survived my fat fingers on the Garmin watch:
http://connect.garmin.com/activity/173244123
I have been running steadily all through April, and three weeks ago started an 8 week intense preparation for the GCM 10km race on 2 July 2012. I don't have a decent base to build on so I don't know what will come of it all, but it feels like it is working.
I am sort of following a PDF file that I found:
http://www.coolrunning.com.au/forums/index.php?app=core&module=attach§ion=attach&attach_id=8793
It is only accessible if you login to CoolRunning forums.
The plan pretty much advocates three key weekly runs for a 40min 10km race:
- Long aerobic @ about 5min12 pace
- Speed VO2 session - 200 or 300 metre repeats of 3 or 4 plus a longer speed repeat of 600 to 1000 metres, 3 or 6 counts. 200's @ 35 sec, 300's @ 60 secs, and th 600/800/1000 @ 2;15/3:00/3:48
- Cruise Intervals @ slightly lower than race pace - For me thats about 4min per 1 km or so. Periods of 6, 7 minutes repeats of 3 or 4
I have been trying to do easy recovery runs in between. And I have been running consecutive days, with full rest days on the weekend. Quite possibly not the best strategy, but it feels ok, I am not hugely fatigued at all.
In fact I feel that overall I am in better shape doing shorter runs, more frequently and less full rest days. Just this week, I had Saturday and Sunday off, no running, and have run Monday to Thursday consecutively.
I feel the workload in the legs but am not particularly exhausted. The run on Monday was supposed to be an easy long but I felt so fresh it turned into a long tempo. Ended up doing about 4:40 pace for 14km - at least that is what the horribly inaccurate RunKeeper on Android said I did. I left my Garmin at home.
Total for this week so far is already 37km's, and I have another speed session to do. So I will exceed 40km's for the week, for the first time since August last year.
Runs this week so far:
http://connect.garmin.com/activity/178378586
http://connect.garmin.com/activity/178359277
http://connect.garmin.com/activity/178682737
http://connect.garmin.com/activity/178966421
Only six weeks to go of training. Not at all sure if my goal of sub 40min for the 10km is going to happen. But I do feel improvements from a month ago. IF I can get myself cruising reasonably comfortably at 4min/km it may happen. Right now in the state of fatigue and workload I am in, I can do around 4:04 , slowing to 4:08 in the last of three. Needs to get better by far to give sub 4min for 10km a shot :)
http://connect.garmin.com/activity/173244123
I have been running steadily all through April, and three weeks ago started an 8 week intense preparation for the GCM 10km race on 2 July 2012. I don't have a decent base to build on so I don't know what will come of it all, but it feels like it is working.
I am sort of following a PDF file that I found:
http://www.coolrunning.com.au/forums/index.php?app=core&module=attach§ion=attach&attach_id=8793
It is only accessible if you login to CoolRunning forums.
The plan pretty much advocates three key weekly runs for a 40min 10km race:
- Long aerobic @ about 5min12 pace
- Speed VO2 session - 200 or 300 metre repeats of 3 or 4 plus a longer speed repeat of 600 to 1000 metres, 3 or 6 counts. 200's @ 35 sec, 300's @ 60 secs, and th 600/800/1000 @ 2;15/3:00/3:48
- Cruise Intervals @ slightly lower than race pace - For me thats about 4min per 1 km or so. Periods of 6, 7 minutes repeats of 3 or 4
I have been trying to do easy recovery runs in between. And I have been running consecutive days, with full rest days on the weekend. Quite possibly not the best strategy, but it feels ok, I am not hugely fatigued at all.
In fact I feel that overall I am in better shape doing shorter runs, more frequently and less full rest days. Just this week, I had Saturday and Sunday off, no running, and have run Monday to Thursday consecutively.
I feel the workload in the legs but am not particularly exhausted. The run on Monday was supposed to be an easy long but I felt so fresh it turned into a long tempo. Ended up doing about 4:40 pace for 14km - at least that is what the horribly inaccurate RunKeeper on Android said I did. I left my Garmin at home.
Total for this week so far is already 37km's, and I have another speed session to do. So I will exceed 40km's for the week, for the first time since August last year.
Runs this week so far:
http://connect.garmin.com/activity/178378586
http://connect.garmin.com/activity/178359277
http://connect.garmin.com/activity/178682737
http://connect.garmin.com/activity/178966421
Only six weeks to go of training. Not at all sure if my goal of sub 40min for the 10km is going to happen. But I do feel improvements from a month ago. IF I can get myself cruising reasonably comfortably at 4min/km it may happen. Right now in the state of fatigue and workload I am in, I can do around 4:04 , slowing to 4:08 in the last of three. Needs to get better by far to give sub 4min for 10km a shot :)
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