Today: 10km
Week: 15km
Month: 87km
Year: 411km
This morning was a new track session we had to run 4 reps- 1x 1600m, 1x 1200m, 2x 800m with a 2min active recovery. It was a large group again this morning and we were divided into fasties and slowies. The fasties had to do 2000m, 1600m, 1200m, 1200m. I did a 3km warm up, drills and strides and then into the reps. I felt quite good this morning and settled into a nice consistant pace. I felt like I was working, but certainly not pushing too hard. I wanted to be able to maintian my pace and improve my times. I am not sure if this is the right way to do the reps or should I be going 100% right from the start. I finished feeling strong and that I could have done a few more... I am definately recovering quicker. As I did my 1600m I took note of the split at the 1200m mark and used that as the bench mark to beat for my 1200m rep. Then for my 1200m rep I took note of the 800m split and used that as my benchmark to beat. This helped me to work it out in my head.
Times:
1600m- 7:42 (1km split- 4:40)
1200m- 5:40 (1km split- 4:40)
800m- 3:38
800m- 3:38
A place to think and reflect on being a mum, wife, friend, work mate and any thing else I need to be.
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February
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- 300's
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- Easy Friday!
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6 comments:
Your approach is the right one I reckon Kit (not that I can run fast these days) but it is all about maintaining pace - if you do it right you should start to find it difficult(ish) to maintain the pace towards the end of a rep but still be able to do it.
Nice work ;-)
It's difficult to judge pacing over different interval distances.
Pretty even pacing overall.
So doing the pyramids did you 'run like an Egyptian' :-)
Nice times there. You don't belong in the slowies group though!
Maby the arm movements were slowing me down ... hey ohh hey ohh :-)
Interval training paces are usually based on a percentage of your all out effort over a distance like 1 km, 3 km or 5 km. And as a general principle, shorter reps should be done faster than longer reps. So, Kit, you did good. The paces (per km) of your three distances, from longest to shortest, were 4:49, 4:43, and 4:32.
If you stick an all-out effort time into the McMillan's calculator, it gives you appropriate total time for a range of interval distances.
http://www.mcmillanrunning.com/
The hard part is committing them to memory!
Kit, if you're at all like me with intervals, learning even pacing is the hardest part of the exercise; you seem to be getting it right though as well as feeling strong afterwards & recovering quicker. Great work!
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