14-07-2015, 10:42 AM
Felt fine so did the 400m intervals.
Not exactly sure what good form is so focussed on lifting the trailing leg, striking mid to forefoot & keeping the trunk slightly foreword. I notice my arms are swinging around & not driving backwards and forwards, should I make an effort to get them more to 90o & moving along a single plane? I also notice my shoulders tends to rotate whilst I run. I'll watch a few more you tube vids to get my head around form more.
The session started out a bit of a shambles. I did 1.5 intervals before I realized I hadn't started my watch properly so took a minutes rest & started again. Again I struggled to get the pace right on the watch so went with a pace that felt sustainable. I noticed that after reaching a steady pace as soon as I focussed on form my pace increased.
LAP -- PACE -- MAX HR -- AV CADENCE
1 -- 3:18 -- 176 -- 156
2 -- 3:20 -- 175 -- 164
3 -- 3:19 -- 175 -- 164
4 -- 3:19 -- 176 -- 160
5 -- 3:26 -- 175 -- 162
6 -- 3:27 -- 177 -- 162
7 -- 3:23 -- 177 -- 162
8 -- 3:19 -- 179 -- 162
9 -- 3:22 -- 179 -- 164
10 -- 3:21 -- 180 -- 166
Am I OK to run at a pace that feels right or do I need to stick to the prescribed paces?
Should I be working on cadence? Seems low compared to the 180 everyone talks about.
Not sure what to do this weekend. I was thinking either 10k TT or an easy long run (15k) as I think I need to start building up distance as 13k is the furthest I've run in the last 6 months.
I think my knee regressed slightly after the 13k run last week but it felt solid during the intervals today. When I do the step-ups for the VMO tonight & quad stretches I'll know if its back on the mend.
Thanks
Leon
Not exactly sure what good form is so focussed on lifting the trailing leg, striking mid to forefoot & keeping the trunk slightly foreword. I notice my arms are swinging around & not driving backwards and forwards, should I make an effort to get them more to 90o & moving along a single plane? I also notice my shoulders tends to rotate whilst I run. I'll watch a few more you tube vids to get my head around form more.
The session started out a bit of a shambles. I did 1.5 intervals before I realized I hadn't started my watch properly so took a minutes rest & started again. Again I struggled to get the pace right on the watch so went with a pace that felt sustainable. I noticed that after reaching a steady pace as soon as I focussed on form my pace increased.
LAP -- PACE -- MAX HR -- AV CADENCE
1 -- 3:18 -- 176 -- 156
2 -- 3:20 -- 175 -- 164
3 -- 3:19 -- 175 -- 164
4 -- 3:19 -- 176 -- 160
5 -- 3:26 -- 175 -- 162
6 -- 3:27 -- 177 -- 162
7 -- 3:23 -- 177 -- 162
8 -- 3:19 -- 179 -- 162
9 -- 3:22 -- 179 -- 164
10 -- 3:21 -- 180 -- 166
Am I OK to run at a pace that feels right or do I need to stick to the prescribed paces?
Should I be working on cadence? Seems low compared to the 180 everyone talks about.
Not sure what to do this weekend. I was thinking either 10k TT or an easy long run (15k) as I think I need to start building up distance as 13k is the furthest I've run in the last 6 months.
I think my knee regressed slightly after the 13k run last week but it felt solid during the intervals today. When I do the step-ups for the VMO tonight & quad stretches I'll know if its back on the mend.
Thanks
Leon