Posted: Yesterday at 17:35
Phew, finally a decent session and bit of a break through.
Felt a bit lethargic all day to be honest and was thinking what to do about my run. Decided on treadmill and set myself on KM reps and the treadmill wouldn't allow me to run the 400s quick enough. I could have done it at max speed but the idea was the flood the legs with lactate acid then run a few more KM on them
I actually picked what would / will be my last session before the Southampton 10km and one I've used before - 8 x 1km (2:00)
I set myself on 16 min 5km pace to start or 18.7kph (5:10 m/m / 3:13km)
First few were fine and I felt good, rolling recoveries so each rep was just a bit long but I had a rolling start into it. Increased the pace on last few and the last one a bit more again, felt I had more in the tank (more reps) and didn't feel like I was running max every effort which felt nice. Usual settings for treadmill to account for no wind etc. was rather sweaty by the end
3:12 / 3:13 / 3:13 / 3:10 / 3:13 / 3:09 / 3:10 / 3:06 - so average 3:10.x
Did around 10 minutes warm up and down which was just over 2km nice and slow
Spent around 15 minutes either side rolling and stretching, so the good news was zero shin twinges, no tingles, no prangs. Just a bit of tightness round the area, allready icing it and still in the gym writing this! Rolling again tonight although out for dinner with my brother and the girlfriends
So a confidence booster all around. Will stick with the plan for now and keep on top of the Maintenence. Day off tomorrow resting, heading to the island, and 5/6m easy with strides Saturday ready for Sunday.