Duly noted, I know that my “recovery” runs tend to be done too fast and I herby pledge to display more discipline in future.
So this afternoon I dutifully set off for my 8km recovery run determined to do the right thing, I finished up with 8.2km in a shade under 46 minutes. It was slooooooow and I regretted not taking my iPod because it did drag a bit, the sort of run that it would have been nice to have company for.
Last night I did a track session, I hadn’t run at Olympic park since late last year and while it is better for my legs that I don’t do too much on the track it was a good change. It was also strange to do a interval workout on a Thursday, I am so used to doing these on a Tuesday.
The session was simply 6 by 500 with 90 second recovery, the aim was to not run flat out, rather to maintain a good pace and not let the time slip due to fatigue, we were told to ensure that there was not more than about 4 seconds variation. The rugby field was down so part of the bends were cut off which forced us to run wide so the 500s ended up just a tad over, anyway, here are the splits –
1 – 1:58
2 – 2:00
3 – 2:07*
4 – 2:03
5 – 2:03**
6 – 1:57***
* I was running with a girl who was new to the group and she was picked up by Tim for making too much noise with her feet, sound familiar? Anyway, she was given some advice and over the first 200 metres I hung back and had a quick chat with her because this was something I had to work on when I first started doing these sessions.
** My running partner sat this rep out so I slogged it out on my own, damn it was hard, I really had to grit my teeth!
*** I was given some advice on my form, as I was tiring I was getting sloppy and over striding so I really concentrated on where I was placing my feet and pushing forward, it really made a difference.
I felt the effects of the session by the time I got home though, my feet were killing me, a combination of shoes with over 500km on them and the hard track, my legs are also a bit touchy today so a slow recovery run and some self massage. Don’t panic, not stress fracture touchy, just that slightly sore feeling from a hard workout, I know the difference these days.
Tomorrow is a rest day so I have finished my month, 295km YAY!!!
Piss Off and leave us alone
You can take your alcohol, measles, chicken pox, christianity, clothing and modern society and you can piss off, the lot of you, go on, get stuffed, we are just fine right here thanks!
I wonder how long it will take this hapless “uncontacted tribe” in the Amazonian Rainforest to be not so uncontacted.
I hope they leave the poor buggers alone.
