Intervals- 2K Reps.
THURSDAY 28/7/05, 12PM, 11K, WEEK TO DATE 44.5K, 6 HOURS SLEEP
Last night and first thing this morning I could feel my left hip clicking, and my left soleus is still sore. Made another appointment with the Horned One for tomorrow morning.
Ducked up to Dunbar at lunch with the objective of running 3 x 2K intervals on the grass there. Had to noticeably back off a bit on the run there (2.7K in 13.07) due to my aching soleus. Took off my shoes and socks and started running barefoot.
Rep 1 (5 laps of the track)
94
97 (3.12)
95 (4.47)
94 (6.21)
94 (7.56)
3 minutes easy jogging
Rep 2
95
95 (3.10)
95 (4.46)
96 (6.22)
94 (7.56)
3 minutes easy jogging, feet were beat up so I put shoes and socks back on
Rep 3
92
98 (3.10)
97 (4.47)
Got to 1350m and stopped. I was really battling and didn't want to put myself into a hole with the Bay 5K on Saturday.
Ran back to work in 12.48.
This was harder work than the 2 x 2K I did just before the 100K, where I did 7.55 and 7.47. Still a bit tired from the 100K I suppose- especially as I seem to bottom out, fatigue wise, about 10- 14 days after an ultra.
Usually I have run the shorter, quicker intervals on Tuesday and the longer intervals on Thursdays. I may reverse this order if recovering from the longer reps looks like affecting my weekend races.
Stu Mac is going to beat me to the sub 40 10K! But hopefully not by much.....
Last night and first thing this morning I could feel my left hip clicking, and my left soleus is still sore. Made another appointment with the Horned One for tomorrow morning.
Ducked up to Dunbar at lunch with the objective of running 3 x 2K intervals on the grass there. Had to noticeably back off a bit on the run there (2.7K in 13.07) due to my aching soleus. Took off my shoes and socks and started running barefoot.
Rep 1 (5 laps of the track)
94
97 (3.12)
95 (4.47)
94 (6.21)
94 (7.56)
3 minutes easy jogging
Rep 2
95
95 (3.10)
95 (4.46)
96 (6.22)
94 (7.56)
3 minutes easy jogging, feet were beat up so I put shoes and socks back on
Rep 3
92
98 (3.10)
97 (4.47)
Got to 1350m and stopped. I was really battling and didn't want to put myself into a hole with the Bay 5K on Saturday.
Ran back to work in 12.48.
This was harder work than the 2 x 2K I did just before the 100K, where I did 7.55 and 7.47. Still a bit tired from the 100K I suppose- especially as I seem to bottom out, fatigue wise, about 10- 14 days after an ultra.
Usually I have run the shorter, quicker intervals on Tuesday and the longer intervals on Thursdays. I may reverse this order if recovering from the longer reps looks like affecting my weekend races.
Stu Mac is going to beat me to the sub 40 10K! But hopefully not by much.....
posted by Mister G at 1:21 pm
1 Comments:
Well done on the reps, hard work after a tough month. I'm sure we'll both get near the 40 min about the same time, the BIG difference is I can't run 100k!
Hope the foot starts to feel better.
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