Monday, April 17, 2006
A return to speed work
17/4/06
I took advantage of the fact that I have had a week's recovery after a big event and the public holiday and headed to Centennial Park around lunch time. There was a big crowd there with the races on at Randwick and lots of families enjoying some quality time. The plan was to run 3 laps of the main walking path, which is about 3.7km for those who don't know it. First lap was a warmup which I ran in just under 18:30, the second lap was the up tempo lap which I managed to sneak in under 16 minutes in 15:55 and the third was a warmdown lap which I eased around in just under 19:30. I was pretty happy with how I felt and was feeling as though I had good form and rhythm. If I am able to be consistent with these sessions, I am expecting to pick up a bit of speed along the way. So when I am not nearing a big run or recovering from one, I would like to do 1-2 speed sessions a week just to mix things up a little.
I took advantage of the fact that I have had a week's recovery after a big event and the public holiday and headed to Centennial Park around lunch time. There was a big crowd there with the races on at Randwick and lots of families enjoying some quality time. The plan was to run 3 laps of the main walking path, which is about 3.7km for those who don't know it. First lap was a warmup which I ran in just under 18:30, the second lap was the up tempo lap which I managed to sneak in under 16 minutes in 15:55 and the third was a warmdown lap which I eased around in just under 19:30. I was pretty happy with how I felt and was feeling as though I had good form and rhythm. If I am able to be consistent with these sessions, I am expecting to pick up a bit of speed along the way. So when I am not nearing a big run or recovering from one, I would like to do 1-2 speed sessions a week just to mix things up a little.
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About time we got some more speed out of you. Was that a crack at breaking the PB at North Head I heard? Hard work running that track in the kid traffic and no doubt the Nor Easter by then as well.
I think one a week is plenty for maintenance but every now and again throw in a 3 or 4 week cycle where you do 2 or 3 speed session per week - best suited closer to a race.
Keep up the quality training and the smart thinking about what youwant out of each session and then doing a session that achieves that.
It's great to have Centennial Park so handy..
Glad to hear that Belinda's recovery is coming along. Great work on the weight loss too!
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Glad to hear that Belinda's recovery is coming along. Great work on the weight loss too!
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