24-07-2011, 10:16 AM
TheEd Wrote:Hi stakkman .. the 6 x 1 minute fast with 1 minute slow
you warm up and then run the 1 minute fast at the anticipated race pace (for the coming event, so if u race 5k or 10k or 15k, you run 1 minute fast at either 5k or 10k or 15k pace)
the 1 minute fast is followed by 1 minute slow and then you repeat the 1 minute fast again .. 6 x 1 minute fast in total
then session is more a 'feel good' session than a training session
you should finish the session wanting to race
Cheers
TheEd
So, if I exclude the warm up and stretch this session should be in total 12 minutes right?
I did the "raceday" session yesterday on a 400 m track together with a co runner, he passed me at 3,3 km then I took the lead again at somewhere about 6 km and passed him one extra time afterwards . When I finished I was about 500-600 meters in front of him. I finished in 41.47 (the intermediate times is in the "cycle 3" post) which feels ok since I made an deliberately slow start in order to maintain pace later in the race, and I can't say that I was pushing myself to the very limit.
After the race I jogged for 400 meters which made me just slightly dizzy for the first few seconds, then I walked barefoot for 400 metres and then the stretch. After all this I had to (I thought) run a shorter distance in order to catch the train for work which wasn't any problems to cope with at all, with this being said I think I have not yet really used the strength I have to the fullest, not really maxed out so hard that I puke and feel exhausted for real.
I am optimistic about reaching my goal and being able to squeeze below 40 minutes on "Midnattsloppet" in another three weeks if I can improve on my ability to be closer to maximum capacity.
As I mentioned earlier I worked afterwards, for eight hours and after that I did the recovery session on my way home from work (since it was a new day) and then got to sleep.
Is this bad in some kind of way? that I do these 2 sessions on two different days (23rd and 24th) but to me in the same day (being awake for 16 hours and doing the race session after 2 hours and the recovery session after 13 hours). Would it be much better if I would have taken the subway home after work and then slept and then done my recovery session about 20-24 hours after the race session?
Is there a huge difference in resting the muscles between working (standing/sitting for one hour periods) and sleeping in my bed?