Nine outside at 6:30 pace, 143 average HR, feeling relaxed and comfortable. Paces ranged from 6:50 at the start down to 6:15 at the finish. Added four on the treadmill at 6:45 pace with half mile of each mile at 4-6 percent incline. Recovered from the nine miler down to 120HR in 38 seconds, and 110 in 49 seconds. Good run.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
2 comments:
Looks like you proved your last sentence yesterday with the run today. Nice work, glad the weather isn't any worse.
Not long ago, I posted that 60% 113sec/400m (7:32 mp) should be part of your repertoire. You should not neglect this pace. This pace is just as important as the 70%,80%,90% pace. It plays a major role and serves a definite purpose in your long term approach(Lydiard style). I have not seen 60% pace in your January blogs.
Nice 3 mile 5:47,5:47,5:44 time trial. Lydiard says TT should be in your bag of tricks at least every 2 weeks in the base conditioning phase. Perhaps your next one could be 3k or 10k. Up to you. At this stage, it’s not an evaluation run when 118 days are left to conquer. It is simply a demand to work in your 95% 86sec/400m(5:44 mp) range. Nothing wrong with a 8-10 mile per hour wind. It adds panache. You like that word?
Your January 16th blog had me laughing and leaning back too far on my chair. Almost landed on my back. It requires a replay here;
Moderate run. -15 degrees, wearing extra pants, jacket, mittens, and facemask. This run sucked. Fell off my planned pace (~6:10) at five miles, slipped to 6:40(150HR!) into the wind by eight, then 6:15, 5:50 with the wind and with the facemask off. Fuck I hate having to wear that thing.
No ski mask required here in Sofia.
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