Tuesday 2 March 2010
2 hour 10 min Monster tempo run
I could still feel the race in my legs on yesterdays club fartlek session, so i was not to sure how today's Marius Bakken's mega tempo run would go!
Setting out a 1pm on a sunny but still cool day I wore my shorts and a cycle thermal top.
The first 30 min were to be run at 7.33 pace, I reached 30 mins of running with an average pace of 7.30 , now without a break I had to run the next 20 mins at 6.18 pace, I speeded up but my legs did not feel right, my technique felt all wrong and the next 3.15 miles was a bit of a struggle which reflected in my 6.21 pace, just off my target.
without rest i eased back down to 7.26 pace for the next 30 mins before speeding up again for another 20 mins at marathon pace, this time i felt much better and all of a sudden I got my running form back, knee's driving forward i relaxed my legs and ankles, pulled my abs in and pushed my butt forward.
Everything started to flow along and I averaged 6.20 pace for this 20 min segment.
Without rest I had to speed up to 10k effort [ 5.44 pace] for the next 10 mins.
Marius said don't worry If you find this hard!!!
Now running on the back roads near home I pushed to 5.44 pace on the straights but was losing speed on the many tight corners, finishing on a half mile loop feeling quite good but missing my target with 6.04 pace for the 10 mins,.
I finished with 20 mins at 7.31 pace taking in Victoria park on my relaxed finishing Cruise.
Man that was tough, think I'll take it very easy now until my weekend 3 hour run, definitely need some recovery time so I can feel fresh again !
30 mins 7.30pace-20 mins 6.21 pace-30 mins 7.26 pace-20 mins 6.20 pace-10 mins 6.04 pace and 20 mins 7.31 pace, all with no rest between = 2 hours and 10 mins
Mon 1st March
club fartlek session
Ran down and back inc 6 x pyramid loops at 10k plus pace = 2.01
Podcast with Boston Marathon winner Salina Kosgei