First check out this great FREE website 'Athletes Treating Athletes' offers some fantastic advice on treating injury and much, much more!
Thanks to Jim Hansen for the link.
MARIUS BAKKEN Introduction week 2
Last night I had a great run, on the cards was 20 mins at Level 3 [ marathon pace up to 1/2 Marathon pace] followed by 10 X 1 min at Level 4 [ faster than 1/2 marathon pace up to 10K pace].
I'm always a bit apprehensive before a tempo session, maybe it's the fear of failing to achieve the desired pace!
But thankfully Marius's pace zones are quite adaptable depending on how good you feel, ie Level 3 is from marathon up to half marathon pace, so if you are on a good day Marius says you can push to the upper of the zone, on the other hand if you feel tired you can stay at the lower end of the zone and maybe push towards the higher end of the zone towards the end of the session.
anyway things went well, using my Hillside loop I managed 6.00 pace for the 20 mins, finishing strongly!
Even so without the adrenaline of a race it takes quite a bit of concentration to hold the effort.
In a race that pace would feel like I was holding back for at least the first 8 miles of a 1/2 marathon!
After a few mins jogging I moved into the 10 X 1 min efforts.
I used a slight hill [ 25ft ascent in 1 min] and did my efforts up and down it.
surprisingly I was almost as fast running up hill as down due to the tail wind pushing my up the hill! I finished with 6 x 20 sec strides, working up to sub 5 min miling pace!
I felt buzzed at the end, Great session!
20 mins at 6.00 mile pace, then 10 x 1 min up and downhill;
1/ 5.51 pace, 2/ 5.41, 3/ 5.34, 4/ 5.29, 5/ 5.30, 6/ 5.29, 7/ 5.23 8/ 5.25, 9/ 5.21, 10/ 5.04 average pace 5.28
Plus 6 x 20 sec strides. Total time 1 hour 8 mins
NEWS UPDATE; The Ryan Hall articles on this blog meant I got over a 1000 visitors to RicksRunning last week!