When the workout goes well... [23/50 #fiftyrunstillmay]

in #running • 7 years ago (edited)

Yeah!!! this is the face I had when I finished today my workout!!!

And, as you can imagine, it has been a hard but great workout!
After yesterday's 50' of recovery Jog, today I felt ready to face a start of a new workload in view of participating on a competitive 10K race by the end of the year.

Till today I've been "loading" softly, trying to get fit but without damaging myself, falling again on my old injures, a "fascitis" and "groan strain".
That's why, my volume has been reduced from the original 70Km a week I used to run before summer to a not more than 40km a week nowadays but, now, I have to increase both, load and volume.

And to start with, today I had 6 repetitions of 1000m on the athletic track... Resting just 2' and running fast, around 3'30"/km was the selected pace.

Frankly, at the beginning I had my doubts about I would do it so I started cautiously, increasing a little on each repetition. The times a km have been the following:

1st = 3'33"
2nd = 3'32"
3rd = 3'31"
4th = 3'28" (bad!!! I should have maintained 3'30" here :-) )
5th = 3'31"
6th = 3'29"

Looks nice but it cost me a lot... also think that by april this year I was able to run a 10K at the same pace!!!

So, I' still far from my best fit!! But the feelings today have been perfect!!!

Some charts below:

  • pace,Fc vs time.

  • Time in Zones:

Not bad, I run more than 15' above my Lactic threshold!!!!

Keep on running!!!

marco.jpg

@toofasteddie

*FYI and Safety: Please, do not try to repeat this workout exactly as I did if you are not able at least to run faster than 39' on a competitive 10K race. Feel free here to ask me about how to do it and I will try to answer you depending on your current performance and goal expectations.
Running is a healthy activity and gives you lots of satisfactions and energy but first things first and your physical integrity must be your main priority.

#sports #life #training #fiftyrunstillmay
7 years ago in #running by
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    • [-]
     7 years ago 

    Really impressive workout! And you are really precise with your pace, I can't do that yet :)

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    [-]
     7 years ago 

    you will my friend, you will...

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     7 years ago 

    Man the last time I ran like that I had 3 cops chasing me. Man I was exhausted.

    Nowadays I drive away. Kudos to you bra

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    [-]
     7 years ago (edited)

    hahahahah!!! Thanks man! From time to time, here in Catalonia we used to run as well in front of the Spanish cops

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    [-]
     7 years ago 

    Yes, I guess the training will pay one day :)

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    [-]
     7 years ago 

    70km/week is very impressive. Great work and thank you for posting. I suffer from similar injuries with my running. Achilles tendonitis and groin strain..

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    [-]
     7 years ago 

    Still suffering them or recovered?

    [-]
     7 years ago 

    I still suffer but can suppress pain with preventative stretching and foam rolling. Do you suggest anything different that keeps you in such good condition for running?

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      [-]
       7 years ago 

      Reduce the volume and fast runs... avoid fast interval runs of 200m on hard pavement...
      Foam rolling is fine for the achilles, also cold baths or combinations of 1' warm+1'cold water baths... Groin strain is difficult... Also is a question of educate yourself on running technics, I mean, to have a balanced stride and good step...

      [-]
       7 years ago 

      I am in the off season for soccer so can reduce fast interval runs for this time. My groin i notice flames up when my stride is too long on a fast run. Thank you Eddie.

      [-]
       7 years ago (edited)

      Exactly, if the stride is long then your hip suffers...It happened to me because preparing Marathon I changed unconsciously my cadence, from the usual 180 steps per minute to the current 165 or so, enlarging at the same time my stride... It seems to be more economical in terms of aerobical work and so it is, but also you can get easily injured because the force of the impacts are stronger on your hips...

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         7 years ago 

        BTW, I used to play soccer as well and, to tell you the truth, I decided to give up since likelihood of get injured playing soccer is huge...not because the physical effort but the impacts you have while playing against other players, sometimes not well trained but willing to play strong...

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          [-]
           7 years ago 

          great workout man @toofasteddie keep running my friend

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           7 years ago 

          @driva has voted on behalf of @minnowpond.
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             7 years ago 

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               7 years ago 

              Nice, work out. It'll be good to see how you progress from now until yout 10k

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