Life continues to conspire against my running... Didn't have time to get out at all over the weekend due to baby not sleeping and various other commitments.
Then yesterday morning struck down with a stomach bug. Nightmare. Haven't felt that ill for some time. Thankfully, it all settled down by last night and I'm feeling gradually more human. I probably won't run the rest of this week though. I was planning an assault on parkrun this weekend too. That will just have to wait I suppose...
And Laura Muir's 1500m was fantastic. I hope she goes out hard at Rio. Mo's 5000m run was pretty damn good too. Sent a pretty strong message out. He's surely got to be on for the double again.
So, hit the track (yes, an actual f***ing track!) this morning and knocked out 4x 500m. I did it off 4 mins recovery but just checked back and realised it should have been off 5 mins. Oh well.
It's a bit arbitrary for me at the moment, but race calculators give me 2:17-18 for 800m, which I don't think I'd be capable of at the moment!! Maybe low 2:2x at a stretch!
Anyway, used 2:18 as the target for 800m pace just for shits and giggles, which gives a 500m of about 1:27-8. Turns out that was a bit ambitious, but with the backdrop of 1 min less recovery than I should have per rep, maybe I would have fared slightly better...!!
That first rep felt pretty much flat out, not sure how I'd have held up trying to run another 300m at the end... All good fun though. I was sharing the track with a bunch of guys doing circuit training in the sun - that looked much harder than running!
Just a thought from a less experienced runner... A fade in the latter stages of a 1500m (like Dean) and a fade in a 3000m (Dachs) and you say more speedwork needed. Is that the answer? You've obviously got the speed as you ran that speed for 4.5 laps. Is it speed endurance rather that is required?
I'm just curious - for my own training as much as anything else. I was starting to build my training with a speed focus (+ hills for strength/speed) but wanted to maintain an element of endurance (through quality threshold work) as well. That threshold stuff is the staple of 10k / HM training that I've been doing over the past couple of years but in my mind at least I would think the speed endurance is as important as the raw speed. I.e. it's no use me being able to bang out, I don't know a 68s 400m lap if I can't hold the required slightly slower pace for a full mile at sub 5 pace.
Managed another slow 3.8 miles last night and even slower 3.75 this morning (almost 9/mile pace!). Trying to get the legs nice and recovered for (hopefully) a track session tomorrow morning.
Notice the resting HR has crept up a few beats. It was sitting nicely at 48 for a while but in the last few days has gone up to 54! Hopefully whatever is lingering f***s off before it materialises...
Low 16s for 5k is damn good Dachs. And cracking 1k reps SC. Another quick one Dean despite not feeling it. More to come off I'm sure! And nice Parkrunning PMJ.
Life got in the way for me and didn't run Saturday - Monday, so no track session in London town sadly. Opportunity arose for a quick speed session after I got home last night though and went for 2x (4x400m) off 60s, 4:00 between sets. Flattish bit of road just down from my house. Went for 1:15s came out at:
2. Garmin crashed so no idea!
2, 4 and 7 were slightly uphill and into the wind. Was trying like f*** to bring it in on pace but just couldn't do it on those reps. The others were then obviously slightly downhill but no tailwind - the wind seemed to be blowing both ways!!
EDIT: And usual garmin measurement caveats... Need to get to the bloody track sometime!!