Recipe: Steady 8km inc 6 x strides
Ingredients:
* a sunny 25*c afternoon, no wind
* an out and back course on the cycle path through Melba
* a scheduled 8km steady (ie 4.44 to 4.52min/km pace) inc 6 x 100m strides
* Garmin plus ipod
* a runner that is raring to go(?!)
Well, 4 out of 5 ain't bad!
Method:
Start Garmin and ipod and then run!
The first kilometre was taken at an easy warm up pace of 5.09min/km. The fact that the first kilometre is mostly run down a very gentle slope is neither here nor there.
The second kilometre I ran in 4.52min so I had picked up the pace a little - probably because I was running past walkers - had to make a good impression!
Began my 100m strides from the third kilometre - this kilometre took 4.35min. Hmmm, not bad.
My fourth kilometre took me 4.38min - must have been those little undulations that slowed me down. Anyway half way there - time to turn.
Passed a bunch of young boys mucking around on bikes during my 5th kilometre - another boy was on his skateboard with his two dogs, on leashes, pulling him along. Ran this kilometre in 4.36min.
When I felt myself slowing in the 6th kilometre because I was getting tired I decided to throw in another 100m of strides, forcing myself to pick up the pace. Perverse I know but it worked - this kilometre took 4.26min.
7th kilometre - kept telling myself to 'hang loose'. In other words, stop tensing up and to relax my body - its amazing the amount of energy you expend when you tense up. This kilometre was run in 4.35min.
Last kilometre - visualised this as the last kilometre of the marathon and toughed it out for 5 looong mins. Then the Garmin beeped and it was over.
Result:
Distance - 8km
Time taken - 37.59min
Av pace - 4.44min/km
AHR - 163; MHR - 175
....and one very happy CJ!
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Looking Back - Road to IM 2004
41 days to go
Workout 1 - long swim
Time - 6am / Civic 50m pool
Distance - 3.6km non-stop
Duration - 1hr 20min
The pool was very murky this morning. I had a good night's sleep but still felt physically tired when I got in the pool. I was probably swimming slower than last week. Started to feel really tired after 3km.
Workout 2 - Medium run, Nth Lyneham
Time - 6pm, strong easterly breeze blowing
Distance - 16km
Duration - 1hr 53.57min
This was quite hard after yesterday's ride. The hill was a struggle initially but I did improve.
Last weeks total training distances/times:
Swim - 10.5km
Cycle - 385km
Run - 6hr 47min
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10 comments:
Very nice CJ that is one quick run - I'm an advocate of the "relax and go faster" theory - one day I might put it into practice ;-)
Wow - your training times are so fast - see you at the CC tomorrow when you speed past!
i'll try that recipe but not sure it will turn out as well as yours
Good recipe CJ. Just enough for a 44 year old to handle. Don't let anyone older than that try it though.
Well done CJ! Though I think some of us are becoming too iPod-dependant. Speaking of which we must all compare our Canberra playlists when we've got them worked out.
That a fast recipe! Just that I don't have the same oven to make it.
You recomended me that excellent book CJ. That's why I have it, thanks for the recommendation I've learn so much!!
A very good recipe and well executed!
You can afford to eat more than me considering you're running about 4 times as much!
love the quick km when you were spurred on by the dog-powered skater boy
(btw - 13 hour IM is just simply awesome - where did you get the tattoo posiitoned?)
I think Tesso is right... I ran my 5km i-podless for that reason!
Great running CJ!!! I like that recipe.
Great job on the run! I can't wait for warm weather here!!
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