AIS Track : Long Pacing Intervals
Having virtually reached his 3000m target of 10:00 (3:20/km) the new target for Steve was set to (3:10/km). That means we could do the same set today only I have to run a little longer on each effort.
The set: 6km warm up, 4 x 100m, 200m, three efforts at 19 seconds/100m with the beeping watch as a guide, 2.5km warm down.
Distances each effort at 76 second laps: Steve 1200m, 800m, 1000m. Me 1600m (5:00), 1200m (3:46), 1000m (3:06). I accelerated on the last lap of each effort slightly but no big kick in the final 100m.
Of me: Some fatigue in the legs but not too bad. I could have run longer on all the efforts today but still considering whether or not to go to Bendigo for the half marathon. One thing not in favour of going is a new blister on my achilles tendon due to a loose sock. Will decide later in the day.
OK so taped up the achilles blister to the max in the late afternoon, 2km jog, still the blister problem so no 14 hours in the car...thew!!
Will still attempt 21.1km fast tmoz, decided on track of all places, no UPHILL to upset the blister, but not in the sames shoes for now.
The set: 6km warm up, 4 x 100m, 200m, three efforts at 19 seconds/100m with the beeping watch as a guide, 2.5km warm down.
Distances each effort at 76 second laps: Steve 1200m, 800m, 1000m. Me 1600m (5:00), 1200m (3:46), 1000m (3:06). I accelerated on the last lap of each effort slightly but no big kick in the final 100m.
Of me: Some fatigue in the legs but not too bad. I could have run longer on all the efforts today but still considering whether or not to go to Bendigo for the half marathon. One thing not in favour of going is a new blister on my achilles tendon due to a loose sock. Will decide later in the day.
OK so taped up the achilles blister to the max in the late afternoon, 2km jog, still the blister problem so no 14 hours in the car...thew!!
Will still attempt 21.1km fast tmoz, decided on track of all places, no UPHILL to upset the blister, but not in the sames shoes for now.
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