Best speed session so far. All four segments felt strong and controlled, but most importantly, smooth. No clunkyness in the stride, felt like I could shift gears if I wanted to (but didn't). All segments were at 4:40-4:45 pace. Did a full half mile, a quarter, and 2x200+ meters. The running between segments was done around 6:40 pace. Good run. Legs felt fresh and strong, although I am sleepy tired today.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
4 comments:
You are preaching to the converted on these. I wish I had figured out the value in actually transitioning during a "transition" phase earlier. In my case the daily paces started dropping not after adding more miles, but after adding in workouts like these. It's like magic I tells 'ya. Glad to hear you're feeling good with no mention of soreness now too.
I forget to mention the soreness? My legs are so sore, I have to take a Vicodin and a shot of mouthwash half an hour before I get up from my desk to walk to the bathroom.
I'm kidding, of course. The transition has been fantastic. No soreness at all, unless you count the calves getting a bit 'itchy', which I think is more from the 15% incline on the treadmill than the speed.
I haven't noticed a drop in daily paces yet, but this week I was coming down from that first back-to-back set with faster than MP running and a long run plus MP. After that, I'm just happy to be holding steady.
I am definitely feeling more economical, though. Just this morning I clipped a coupon for $.35 off of Colgate Total. Cheers.
Nice to see. The coupon-cutting, that is.
I like the cautious approach to speed introduction, given what happened for the last buildup. You're going to see big dividends in your economy at marathon pace with this work.
It'll be interesting to see how you mix up the pacework (and volume of pacework) over the next few weeks.
"Cautious approach to speed introduction"? Mate, these paces would already make a runner in the metric world happy!
;-)
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