Two Bridge Run
Today's long run was only 10.4 kms (as far as the second bridge - my 14 km run usually takes me across three old wooden bridges over the creek) as I wanted to get back to see my friend when she picked up her children. The killer hill seems so much easier without the extra 4 kms that I have been doing for my long run. It felt pretty good today - the legs always feel better in the afternoon (but not the stomach). The achilles was only slightly sore on the hills.
I left Pip at home, but he got a walk with the kids down the creek which is his favourite. The solo run was good and the only wildlife of note was a brush turkey- they must be nesting at the moment.
10.4kms: 72 mins (av running pace 6.7)
posted by running uphill @ 7:51 PM
2 comments
2 Comments:
Thanks for your comment on my blog the other day. You're right, us running at the same pace won't last you are going to get much faster with that speedwork :-)
Welcome to the wonderful world of blogging.
I presume "Pip" is a dog (hope it's not one of your children otherwise I just put my foot in it big time).
Can I suggest with your 400's that you at least do a slow full lap in between - alternatively what most people do is take a 90sec up to 3 min standing recovery between reps.
At your pace if you use method 1 you should be aiming at about 2.20 to 2.30 per rep. If you use method 2 something in the vicinity of 2.05 to 2.15 should be achievable.
Dont forget to do a 2k warm up and a 2k warm down on speed days.
Hope you don't mind the unsolicited advice.
Cheers, 2P ;-)
Hey 2P thanks for the advice (yes Pip is a dog). I am trying to work out the easiest way to get faster (is that an oxymoron?). You're ideas are good - I think I tried to do too much too soon without long enough rests in between. As for warming up and cooling down I think I walked down the creek and then back up to the house again!
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