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!!!!
*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.