05-03-2012, 01:25 PM
Heheh. I've actually been pretty pleased with how few 'minor hassles' i have had. The blisters and general pain have been very infrequent. Maybe its just being used to running for the last year+ now, and having a good pair of shoes. I'm using the nike free run+ I bought over a year ago now. They've probably got over 1000km on them now...(almost exactly 700 since I started your 10k training program back in november!). Its actually probably time for a new pair...I'll probably buy two this time around, and stagger their use. However, do you think with my 'important' race coming up I should be switching to a new shoe? Or wait until afterwards? They still feel great...so I can't see any reason to get new ones just yet. I was thinking i might buy a single new pair and slowly work it into the rotation on easy runs at first...that probably makes the most sense.
Now...onto more important things like my bad/bizarro 6x1k session:
TRACK 400m
km | time | avg HR | max HR
1 | 3:59.4 | 146 | 157 | R: 62.0s HR: 157 -> 142
2 | 3:48.8 | 157 | 165 | R: 61.6s HR: 166 -> 152
3 | 3:57.6 | 162 | 169 | R: 63.6s HR: 169 -> 159
4 | 4:15.4 | 164 | 169 | R: 61.8s HR: 169 -> 158
5 | 4:34.2 | 164 | 167 | R: 62.4s HR: 168 -> 159
6 | 3:44.5 | 170 | 179 | R: 60.7s HR: 180 -> 173
159/180 ahr/mhr
So, I got out to the real 400m track. They were power washing the inner lanes in one part, so i doddled about in the heat on my phone trying to calculate how many laps of the outer lane i need to do, or where to stagger my start...then i got a special gps app to calculate my distance and walked the outer lane...I didn't really figure it out, so i just ran the inner lane, and ducked onto the field (inside/grass) for 50m to bypass the power washers and lake of water...
So...first observation: My previous 6x1k session was most likely on a bogus treadmill - probably BS numbers to make the fat bums running on it feel like they've done a good job.
2nd - Again tough time pacing myself correctly. Though, to be fair, i think i was probably overshooting aiming for 3:50 considering km 4 + 5, and my HR throughout.
3rd - I don't know what happened on km 4 and especially 5. Either I really suck, or i work myself out in the last 3 days prior to today. The 21k and another 10k + 6k...Looking at my last week of runnng, I hit 67.6km As of this morning...which is the most i've run in a single 7 day period in a long time..possibly ever. lol.
I'm guessing its a combo of overshooting at 3:50/km, and the last week of running being a bit more than I'm used to with a tiny tiny dose of not pushing myself a bit harder. However, I did feel fairly good prior to the run today (or I thought i did)...
anyway...thats my (over) analysis...
Onwards to easy 30min / 6k tomorrow...then an hour of easy running...rest(blessed rest)...and then the 5k paced run. Suggestions for a target time for that run?
Regards
Now...onto more important things like my bad/bizarro 6x1k session:
TRACK 400m
km | time | avg HR | max HR
1 | 3:59.4 | 146 | 157 | R: 62.0s HR: 157 -> 142
2 | 3:48.8 | 157 | 165 | R: 61.6s HR: 166 -> 152
3 | 3:57.6 | 162 | 169 | R: 63.6s HR: 169 -> 159
4 | 4:15.4 | 164 | 169 | R: 61.8s HR: 169 -> 158
5 | 4:34.2 | 164 | 167 | R: 62.4s HR: 168 -> 159
6 | 3:44.5 | 170 | 179 | R: 60.7s HR: 180 -> 173
159/180 ahr/mhr
So, I got out to the real 400m track. They were power washing the inner lanes in one part, so i doddled about in the heat on my phone trying to calculate how many laps of the outer lane i need to do, or where to stagger my start...then i got a special gps app to calculate my distance and walked the outer lane...I didn't really figure it out, so i just ran the inner lane, and ducked onto the field (inside/grass) for 50m to bypass the power washers and lake of water...
So...first observation: My previous 6x1k session was most likely on a bogus treadmill - probably BS numbers to make the fat bums running on it feel like they've done a good job.
2nd - Again tough time pacing myself correctly. Though, to be fair, i think i was probably overshooting aiming for 3:50 considering km 4 + 5, and my HR throughout.
3rd - I don't know what happened on km 4 and especially 5. Either I really suck, or i work myself out in the last 3 days prior to today. The 21k and another 10k + 6k...Looking at my last week of runnng, I hit 67.6km As of this morning...which is the most i've run in a single 7 day period in a long time..possibly ever. lol.
I'm guessing its a combo of overshooting at 3:50/km, and the last week of running being a bit more than I'm used to with a tiny tiny dose of not pushing myself a bit harder. However, I did feel fairly good prior to the run today (or I thought i did)...
anyway...thats my (over) analysis...
Onwards to easy 30min / 6k tomorrow...then an hour of easy running...rest(blessed rest)...and then the 5k paced run. Suggestions for a target time for that run?
Regards