Good morning! Welcome back at my running block towards the Spijkenisse Spark Marathon this November. Last Thursday I experienced the first workout that was too heavy in a long term. While I decided to take 2 full days of recovery (complete rest rather than low intensity runs), I also noticed some self doubts. The training is supposed to be hard and I know that it is part of growth but sometimes knowing and feeling are different things.
I decided to do a hard training today that if succesfull should boost my feeling a bit :)
I picked strong 1600 meter intervals as a workout. The pace should be well above the targetted marathon pace so you boost your vo2max and train on power - which hopefully translates into less power used to sustain marathon pace.
The workout recommended 4 max 5 reps. I picked 4 reps due to the fear of failing, mentally I could use the win more than risking overreaching on an extra set.
Starting the day at 06:15 again! Did do a quick oatmeal breakfast and a coffee. When I went outside it was still dark (and cold) but that also provided great views!
I started with an easy kilometer warmup, before starting my first interval. The goal pace was 4:00 - 4:05 / min per kilometer.
I noticed that I start strong, maybe a little too strong which made the last 400m of each set a bit harder. But I managed 4 strong sets!
After which I did an easy cooldown of a few kilometers, at zone 1.
Succes! We are back baby!
Happy running!
Is the gemiddeld tempo the time it took to run the entire 1600m or the time pr km in each set?
I think it's for the entire 1600m 😁
It's some amazing times my friend!
Keep up the strong work and inspire others 💪🏼💪🏼
!BBH !DUO
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Thanks buddy!
Gemiddeld = average pace (time per kilometer). That was around 4:00 / kilometer. Total interval around 6:23
Right! My eyes skipped the tijd column 🤣🤦🏻♂️ Could've saved me the confusion 😆
!BBH
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