Taper Week : Tempo Runs : Berlin Wall comes tumbling down
Keith in Bemboka has a 10000m on track this Saturday. His taper is approx. 1/3 through. In between now and race day he will reduce his volume to around 80km /week. His last hard session was on the weekend. Today was a 2000m tempo run at 10000m pace to make sure the body doesn't get lazy and allows for some recovery. His next tempo run will be 1000m at the same pace.
My taper is similar but with a longer race on road, City2Sea 15km. My tempo runs will be done at 1500m / 3000m pace which is a little too quick for a longer race but I am aiming to protect the good sessions I have started to do at that pace.
Today the set: 2.5km warm up, 4 x 100m (last in 14 seconds), 1600m by intervals at <3:00/km (700m, 400m, 300m=4:26 1500m pace) with 100m jog recovery in 30 seconds, 3.5km warm down.
Helen did the same set @ <4:00/km with help from me as pacer.
Next tempo for me will be 1000m in 3:00. Volume is already down from 130km to 98km last 7 days. I should be feeling good by Wednesday or Thursday.
Across the ditch Steve and Jane did their last session in NZ, a step down lactate session on road. Both running well.
Some snaps from 1990 on the Berlin wall, just after it started to dismantle. Originally camped on the West side of the wall. A Contiki group coming through forced a brave free camp on the Eastern side, next to a bomb crater and just below a disused guard tower where the aerial shot was taken. Hard to believe 25 years ago. Hard to believe how high the shorts:-)
My taper is similar but with a longer race on road, City2Sea 15km. My tempo runs will be done at 1500m / 3000m pace which is a little too quick for a longer race but I am aiming to protect the good sessions I have started to do at that pace.
Today the set: 2.5km warm up, 4 x 100m (last in 14 seconds), 1600m by intervals at <3:00/km (700m, 400m, 300m=4:26 1500m pace) with 100m jog recovery in 30 seconds, 3.5km warm down.
Helen did the same set @ <4:00/km with help from me as pacer.
Next tempo for me will be 1000m in 3:00. Volume is already down from 130km to 98km last 7 days. I should be feeling good by Wednesday or Thursday.
Across the ditch Steve and Jane did their last session in NZ, a step down lactate session on road. Both running well.
Some snaps from 1990 on the Berlin wall, just after it started to dismantle. Originally camped on the West side of the wall. A Contiki group coming through forced a brave free camp on the Eastern side, next to a bomb crater and just below a disused guard tower where the aerial shot was taken. Hard to believe 25 years ago. Hard to believe how high the shorts:-)
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