Today has been one of those days that you know in advance that you are not as fit as you would like to cope with the Running workout...
And you have to convince yourself to become a sort of...
..."Braveheart" Runner :-)
Athletism and Running are not only a demanding Physically Sports but also psychologically...
I knew before the training that my lack of training continuity due to work would not provide me the best conditions to face the workout but, you know, sometimes you have to counterbalance your temporary deficiency adding more mental concentration and a higher dose of self-esteem (or mus be STEEM :-) )
What has been the ''Running Menu'' today?
Starter: 2km of warming-up run, at 6"/km pace in average, very soft.
Main dish: Pyramidal intervals... WTF? ok, I mean, 500m + 1000m + 1500m + 2000m + 1500m + 1000m + 500m , resting 90" between intervals, target pace always 3'40"/km on all of them!!!
Dessert: Cool-down jogging + stretching
Translating it into Running Language:
wu+500+1000+1500+2000+1500+1000+500r1'30"+ cd
I run together with a fellow. Every time was one of the two who lead the interval, so , it made easier...
Finally I did a good workout
500m at 3'45"/km
1000m at 3'38"/km
1500m at 3'39"/km
2000m at 3'40"/km
1500m at 3'40"/km
1000m at 3'36"/km
last 500m at 3'23"/km
Some Charts:
- Heart beat and Pace Chart:
As a Summary of the running session today:
- 8 km of High Quality Running Workout
- Average Heart Beat Frequency: 145 bpm
- Maximum Heart Beat Frequency: 179 bpm (at the end of the last interval)
- more than 11.8 Km in total
- Total time including stretching: 69 '
Remember, if you want to see more details you can always check my activity:
https://connect.garmin.com/modern/activity/2514216833
Breathe, Run, Dream, Live...
*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.