Friday, 11 February 2011
FIRST TRACK REP SESSION OF 2011.
I emphasis MY speed! accepting fully that the current pace I classify as speedwork would be "steady" for most and "easy" for others. But it's all relative to the pace of the rest of the week's running, isn't it?
A considerable amount of this year's off road running is falling between 9 and 10 minute mileing and road runs falling between 8, at best, and 9 minute. So not having any recent race times to work to I just thought yesterday that if I could just do a session in which all the running was sub 8 it would be a good starting point to this year's campaign. I had decided 5 x 1K would be manageable and would give me reasonable feedback on current fitness as it's a session I would be able to look back on the training sheets and make a comparison.
For once, conditions were quite favourable. Cool, of course, but sunny and not too windy. I set out on the first conscious that each 100 split would have to be under 30 secs. No problem. 4.47. But not totally comfortable and I started to think 5 reps might be one too many.
Better, however, on the second (4.41 ) and by the third and fourth it was starting to flow pretty well and the form was starting to improve. 4.38 and 4.39
I must admit to thinking at this point ,why not quit whilst I'm ahead , with no leg strains, but resolved not only to stick to the original plan but also see if I could nudge the time down to a more respectable 4.30. Not quite...4:30.5
So 5 x 1K rep session 4.47 4.41 4.38 4.39 4.30.
The "interval", was 1.35, a jogged 200.
Naturally I would like to think that will be the slowest K session of the year and eventually the number of reps, will increase. (I went up to 8 x 1K in 2010) But in the immediate future just an improvement in times will suffice.
What did I learn? That doing those miles through a painful period has meant that I've not lost too much fitmess but does tend to indicate that if I was to run a flat 10K fairly shortly, I couldn't reasonably expect anything faster than 45 minutes compared to a 2010 best of 42.19.
Still I had to start back at sometime and hopefullyI can go forward !
Today, Friday, back to a welcome relaxed pace for an easy 4 mile on the trail. Similarly tomorrow before tackling the Sunday longer run.