0
Fitness Improvements - Intervals + More!
Posted by
bennie
,
14 April 2010
·
131 views
Hiya Everyone,
Has been a great week so far....
Here's my report!!! :-)
Mon: Easy / Recovery Run
I'm encouraging a couple of mates to get into running. So out we went for a short 30-40 minute run... The pace was nice and easy for them.... 5:55/6:00 min/km. Leechy did really well because he stated that it was a pace he could keep going for ever... Absolutely perfect... My other mate Craig had to push a little harder but he got through it!!! Well done mate! :-)
It's amazing to see people to start to get the 'feeling's that i get out of running!!! The good thing is, is that people see me at work and constantly talk about my running and what it's doing for me.. People are keen and excited and happy that i'm fit healthy and more importantly NOT smoking! yippeee.... The good thing is 2-3 other people are expressing an interest to run! Go Girls!!! :-)
From my own perspective i really enjoyed this run... I look at a similar run from six months ago and my perceived effort today was far far lower and more importantly my HR avg was done to 135.. six months ago it was 150!!!! :-) Definite cardio improvements...!
Tue: Gerschler Fartlek
Out with the RACV Melbourne Running Group for this one. Ashley our great coach took us out to the MCG to run around it a few times! She got us doing an interesting fartlek session. 90 hard/30 easy/60 hard/30 easy/30 hard/30 easy and then the whole lot again.
Felt quite strong on this one.. Having a no-speed week last week I feel has really rejuvenated me! Heaps of energy!!! I look at some of my old intervals sessions and i'm amazed how much quicker i've got... quite surprising!!! The good thing that i'm loving about the interval work is when coming back to a normal running speed it feels slow! hehehehehe! :-)
Wed: Easy Run + Intervals
Today's session... was grouse.. out with work mates again.... Took it a little bit faster today... ran from the city.. got down underneath morrell bridge and decided to put in a sprint (simply felt like going fast)... so i did.. 2 min 30 intervals with a couple of minutes between each interval... went out at 4:16, then 3:50 and to finish 3:49 pace... Man.... As said, it feels nice to run fast!!! :-)
The intervals inadvertently did something nice for me !!! I spent a little bit of type right my anaerobic threshold. HR 178-179!!!! Good for endurance!!! :-)
Phew..... That was a bit of a blog entry... and as i've said before... This blog for me is also a diary.... Hmmmm.. i should make a copy of these entries hey??? Will do.. tomorrow!!! :-)
Tomorrow is a RACV club speed session work... down at the track me thinks!!! :-)
Cya everyone and as always thanks for reading and TAKE CARE!
Cheers.
bennie
Has been a great week so far....
Here's my report!!! :-)
Mon: Easy / Recovery Run
I'm encouraging a couple of mates to get into running. So out we went for a short 30-40 minute run... The pace was nice and easy for them.... 5:55/6:00 min/km. Leechy did really well because he stated that it was a pace he could keep going for ever... Absolutely perfect... My other mate Craig had to push a little harder but he got through it!!! Well done mate! :-)
It's amazing to see people to start to get the 'feeling's that i get out of running!!! The good thing is, is that people see me at work and constantly talk about my running and what it's doing for me.. People are keen and excited and happy that i'm fit healthy and more importantly NOT smoking! yippeee.... The good thing is 2-3 other people are expressing an interest to run! Go Girls!!! :-)
From my own perspective i really enjoyed this run... I look at a similar run from six months ago and my perceived effort today was far far lower and more importantly my HR avg was done to 135.. six months ago it was 150!!!! :-) Definite cardio improvements...!
Tue: Gerschler Fartlek
Out with the RACV Melbourne Running Group for this one. Ashley our great coach took us out to the MCG to run around it a few times! She got us doing an interesting fartlek session. 90 hard/30 easy/60 hard/30 easy/30 hard/30 easy and then the whole lot again.
Felt quite strong on this one.. Having a no-speed week last week I feel has really rejuvenated me! Heaps of energy!!! I look at some of my old intervals sessions and i'm amazed how much quicker i've got... quite surprising!!! The good thing that i'm loving about the interval work is when coming back to a normal running speed it feels slow! hehehehehe! :-)
Wed: Easy Run + Intervals
Today's session... was grouse.. out with work mates again.... Took it a little bit faster today... ran from the city.. got down underneath morrell bridge and decided to put in a sprint (simply felt like going fast)... so i did.. 2 min 30 intervals with a couple of minutes between each interval... went out at 4:16, then 3:50 and to finish 3:49 pace... Man.... As said, it feels nice to run fast!!! :-)
The intervals inadvertently did something nice for me !!! I spent a little bit of type right my anaerobic threshold. HR 178-179!!!! Good for endurance!!! :-)
Phew..... That was a bit of a blog entry... and as i've said before... This blog for me is also a diary.... Hmmmm.. i should make a copy of these entries hey??? Will do.. tomorrow!!! :-)
Tomorrow is a RACV club speed session work... down at the track me thinks!!! :-)
Cya everyone and as always thanks for reading and TAKE CARE!
Cheers.
bennie
I am pleased you are mixing up speeds. When is your next long run and how far this time?
f17