Speedwork - 5 x 1k (6.5 Miles Total)
DO me a favor. Try getting a gorilla to dissect & then massage the inside of your calves with a rasp file. That is about the level of 'dull ache' my lower limbs presently are suffering. Tonight I ran 5 x 1k off 3 minutes recovery, details below -1.25 Mile Warmup in newer NB 832's
5 x 1k, 3 minutes recovery, in Nike Zoom Ventulus
[3:05, 3:09, 3:12, 3:12, 3:13]
2.25 Miles Cooldown in newer NB 832's
6.5 Miles Total
5 x 1k, 3 minutes recovery, in Nike Zoom Ventulus
[3:05, 3:09, 3:12, 3:12, 3:13]
2.25 Miles Cooldown in newer NB 832's
6.5 Miles Total
The conditions were a bit cold & breezy, and I was running the workout by myself, so I'm not displeased with the splits (the 3:05 was run off a 70 second first lap!). My calves felt a bit sore, so I didn't perceive the forefoot action as a particularly smooth one. It almost felt like a caricature. It's probably just because I was a little tired from the last three days (fast day, long day, long-ish day), and it may have carried through to my feeling sub-par on the session. Having said all that, Barry reckoned that it looked stacks better than my old form. He was surprised at how much less impact noise I was making ("about 70% less"), as I even managed to 'sneak past him' at one point! He also said that it's had the positive effect of moving my centre of gravity a little bit forwards, where it always should have been. That, combined with the improved arm action (and my increased turnover no doubt) have resulted in me looking 'like a real distance runner', apparently. I'm not sure what that means really. It probably means slow with no change of pace (kidding, kidding). Plus, I don't know what I looked like before with my leaning back action. A boxer perhaps, or a retreating fencer perchance? Seriously though, I'm dead chuffed, and it has given me added motivation to proceed down this form correction line. As Barry said, I'm going to get some pain with it, but as long as it all settles down & balances out (i.e. I don't get badly injured), the reduction in impact & braking forces has got to be worth the investment of agony made during the transition period!
On investments, I need to invest a bit of time on my diet. I've got about 10 weeks to my half marathon in Belgium, and for that sort of distance I could do with dropping a few pounds. I'm going to weigh myself tomorrow morning and see what the damage is. Presuming I'm over the 10 stone mark, which I'm sure I am, my aim is to drop a pound a week over the next 9 weeks. This will easily take me down to my 'distance weight'. To do this, I'm going to have to stop being the 'human dustbin' of the house, and not eat all the crappy, 'bad-for-you' foods that other people won't eat. I hate wastage, but I hate being a lard arse even more!.. Show/Hide this post [+/-]
2 Comments:
what time are you looking for to run the half marathon in?
Ideal world, anything quicker than last years time on the course(1:13:48), so a PB. Having said that if I run within about a minute of it I'll be relatively pleased, as I've had a totally different training orientation this Summer compared to the last.
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