Tuesday, July 18, 2006
Longer Intervals
18/7/06
Braved the torrential rain and gusty wind this morning to rock up to Centennial Park for another dose of SWEAT. 3X2km intervals were on the program but Mackay Oval resembled a swamp so Sean switched it to 2 reps of the main path of Centennial Park which is 3.7km with a 5 minute jog recovery.
I ran the first one in my spray jacket to limit the water damage. The first rep was hard work as it was still fairly dark and you wouldn't see the small lakes that had formed over parts of the path until you were running through them. I managed to run the first rep in 16:15. Then within 2 minutes of finishing the first rep, Sean was lining up the faster runners for their second rep. As I wasn't near the start when this was happening, I was happy to let them go and get a longer recovery. This enabled me to get a recovery of a bit over 6 minutes. I decided to discard the spray jacket. As it was now lighter, I knew where the puddles were so I could avoid them. As I was running in the second group I had no one to chase so I had to set a solid pace for myself. I settled into a nice rhythm right from the start and felt the pace was a little more solid than the first, even though it felt easier. As I was in the last km of the second rep, I started to wonder if I could run sub 16. So I just concentrated on holding my form all the way to the finish. I was very happy to stop the clock in 15:55 for a 20 second negative split.
It left me with that great glowing feeling for the rest of the day that I got out there in miserable weather and ran so well.
Braved the torrential rain and gusty wind this morning to rock up to Centennial Park for another dose of SWEAT. 3X2km intervals were on the program but Mackay Oval resembled a swamp so Sean switched it to 2 reps of the main path of Centennial Park which is 3.7km with a 5 minute jog recovery.
I ran the first one in my spray jacket to limit the water damage. The first rep was hard work as it was still fairly dark and you wouldn't see the small lakes that had formed over parts of the path until you were running through them. I managed to run the first rep in 16:15. Then within 2 minutes of finishing the first rep, Sean was lining up the faster runners for their second rep. As I wasn't near the start when this was happening, I was happy to let them go and get a longer recovery. This enabled me to get a recovery of a bit over 6 minutes. I decided to discard the spray jacket. As it was now lighter, I knew where the puddles were so I could avoid them. As I was running in the second group I had no one to chase so I had to set a solid pace for myself. I settled into a nice rhythm right from the start and felt the pace was a little more solid than the first, even though it felt easier. As I was in the last km of the second rep, I started to wonder if I could run sub 16. So I just concentrated on holding my form all the way to the finish. I was very happy to stop the clock in 15:55 for a 20 second negative split.
It left me with that great glowing feeling for the rest of the day that I got out there in miserable weather and ran so well.
Comments:
<< Home
Fantastic session today Horrie! In such terrible conditions. I have to admit that I was very pleased not to be running this morning - though at the rate the rain is coming down at the moment, the weather gods might catch up with me tomorrow!
Great run in that wind this morning. Pace looks ok for S2S on Sunday. Hopefully the KOM hills won't still be in your legs. See you there.
That was great effort, Horrie. As always in these things, it's the mind that needs the training as much as the body. And your mind clearly thanked you for it with the high you felt later.
Post a Comment
<< Home
