Wednesday is the day for tempo run. I was kind of expecting track to be closed. It rained a few hours before and many puddles on the track, but the sports complex was open. YIPPEE!!
Today we did a tempo run or some people call it a threshold run. Our training was 3 x 10 minutes with pace of 4:36/km and rest of 3 minutes. My training is based on aiming to run 10km in 45 minutes. In the past my fastest 10km was around 50 minutes. So need to keep pushing training and step by step I hope to see some improvement.
Training went well, no major problems, and was able to do first session at 4:37/km pace. Second session went at 4:47/km pace and third session at 4:45/km pace. With a 3 minute rest in between the sessions.
It was just so good to do some speed work again. Due to rain sports complex has been closed and I was not able to do speed work for about 2 weeks. So it is nice to do some speed work again and get the legs running fast. The challenge is often the breathing issue, but that is part of training on the track. Had fun doing our tempo run and looking forward to see some results and improvements soon.
There were not many people at the track tonight. I think most people probably thought it was closed. So we almost had the track for ourselves.
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We did a hill training today. On Tuesday we often do our easy hill training of 75 minutes and for me at a pace of just under 7min/km. Generally no problems with the run. Legs were still a little stiff from the long run of Sunday, but had no problems.
Today it is time for our weekly easy long run. Running 150 minutes as a preparation for our marathon in Rotterdam.
easier and avoid blisters, but as I was doing a warm up of 10 minutes I already felt problems with the new socks. Had to go back home and change the socks for my regular socks. The ones I bought is not working for me. Need to keep looking and see if I can find something better.
My heart rate looks much better than last week. If I remember it correctly it was 168bpm and today it is 158bpm. That is much better. Not sure if humidy and heat was lesser. It really felt very hot. Just getting ready for running had me already all hot and sweaty. But that is a good sign that heart rate is lower.
Yippee!! Yesterday we were able to do some track training again. It was was finally dry again on our track training day. When it rains the government closes the track.
Thursday we had our easy hill run, meaning we both take the hills in a slow pace and do not do any sprints or speed runs. Out of our experience we notice that just making hill training a regular part of training boost makes our hips, gluten and legs stronger.
Tuesday is our day for hill training. Running hills on a regular basis is very important. Please remember that our hill training is done in a pace of easy run. We do not sprint up the hills or speed up. We just go up and down the hills in our area. Just take it easy and let the legs do the work. As you can see on the picture the pace is around 7min/km.
