Saturday, June 9, 2007
Day 155: 3mi, 29 mins
I was in California for most of the week, and did not run at all. Didn't do much of anything, except a little yoga and tennis, to recover from the tri. Flew back to London on Thursday night, which was not a pleasant experience. 9 1/2 hrs in coach, sitting next to a guy who was too big to stay in his own space. Needless to say, I didn't get much quality sleep. Friday I did a short run around Kensington Gardens, and that will be it for the weekend. I may try to run a 5k race on Tuesday night. It might not be a great indicator of progress, since I have been in recovery mode for a week, but I'd still like to see where I am vs last year. The tri was too hot and humid to compare with last year.
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3 comments:
Hi again.. thanks for the tips regarding intervals, and the links. I've been experimenting with splits at 20kph which would equate to 4.48 mile pace.. thus far just been doing minute splits between weights and 2mins is about the most i can manage on it, will soon test what effect it's had on my mile time. At the moment thats a comfortable 5.31, an uncomfortable but generally doable 5.22, increments of .5kph on the treadmill above the 18kph for 5.22 reduce the time by 9 seconds.. so thats 19.3 for a 5min mile and 19.5 for a few secs less.
I've also been doing splits down the canal by running between alternate bridges. This seems to burn my lungs a lot more, dunno if i'm pushing it more.. which i probably am, or other things. I seem to suffer an awfful lot on varying conditions that don't always seem too related to how my body is. A workout or cv load that is quite easy one day can give me half an hour of burning lungs and throat on another. Odd no? Anyway! My trainers are nearing the end of their life and i wondered what you thought for a replacement, bearing in mind I'm not running any long distances in them. I guess a good heel doesn't hurt but tbh with these speeds I'm mainly on my toes anyway... i was looking at tennis shoes which seem very lightweight. A bit like a track shoe but minus spikes?
cheers
Brian :)
I was going to email this but it seems more in the spirit to have it out there for general consumption.
hi, Brian
Sounds like you are closing in on the goal. Nice work! Are you going to do your 5:00 attempt on a track? Intervals are great for speed building - I am looking to re-introduce them into my training very soon.
On the shoes, I run in Saucony Hurricanes. I think my last 20 pairs must have been Sauconys. I change the shoes when they startlosing their spring - usually when I've logged between 200-250 miles on them. I also have a pair of lightweight track shoes (no spikes) that I sometimes use for my mile tests.
John
Hi John.. i'll have to check out the Saucony's. When i go for the mile time it'd in all likelihood be on the treadmill. I've never run on a track before though i can imagine it'd be great in some ways.. i bet you get a great spring off that rubber! Been doing the flat up this last two and a half weeks so have done hardly any training.. god knows what my times are like now!
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