Training Log Archive: slow-twitch

One of those nice ones where you just want to keep going.... at least up until about the 55 minute mark... from home through Ruakura and the University, further and less direct than last time, and a bit of a loop through the local 'hood after the return leg to bring it up over the hour. Mostly at a pace I'd have previously called a '4' but given I was mostly having no trouble maintaining it, I'll just say my relaxed hour run pace (at least when I don't know in advance it's going to be an hour run) has got a bit quicker.

Edit: time corrected, distance not, so will look a surprisingly fast pace. Was fastest leg 2, 2nd fastest on first 2 legs, but on the other hand everyone running 3rd or 4th (3rd and 4th in a couple of cases) was quicker, some impressively so.

Hawks club relay, scratch teams, at the arboretum, nice little course with lots of ups and downs of various sizes and even more tight corners, almost all gravel. I ran 2nd leg, started 6th out of 6 teams maybe as much as a minute behind, so ran the first third super fast trying to catch up with ...anyone, caught sight of 3 others just as I was getting to the point of worrying if I'd overdone it, so eventually hauled myself up to them and used the hilliest final part of the lap to get from 6th to on-the-shoulder-of-3rd. I think we held 4th or only dropped one place over the last 2 legs.

Was going to add on some gentler, longer, running after but once all the post race chatter and stuff was over the chill and inertia had got back into the legs (yes, and the mind).

C • Sprint O 5

Sort of accidental rest day - a touch of the big D in the morning and an interview in the afternoon meant there were other things to be focused on - but have already basically matched the last couple of week's effort anyway...

A further exploration of Waiorongomai valley, covering most of the tracks in the end. Would have been a nice fun run, except I was made aware that I was pushing my luck both with calf tightness and the probable beginnings of yet another cold. And I really am overdue for an orthotics replacement... There's still enough unexplored to justify another visit some time, but it will have to be a day when the calf is complaining less, as I think it would involve even tougher uphills than the ones I found today.

Multi-tasking: recovery run following last night's efforts (and this morning it certainly did feel like I'd had a real work-out) and finding an unmapped path I'd spotted one end of on Google Earth while street-map updating something else nearby (also ground-truthing one or two of those other updates). Quickly turns into a rough track and doesn't really go anywhere useful although I'm sure someone really determined could bash on through from where it finally peters out to the next bit of yellow on the map

C • Mapping 2

still 10 reps of everything to be added by the end of the month - why did this seem a good idea?

Approximate sum of the run to and from hockey grounds from the hawks club rooms. I don't really know if the run there really counts as warm-up pace? Maybe I need to leave earlier?

Let's see if I can remember the formula... 3 x alternating 500m slow ('half marathon pace' - so I went with my hour plus run pace or thereabouts) and 500m fast ('5 k pace') non-stop, then 2.5 minute rest (time not included) then same again. Something like that, anyway. Didn't feel as tough as I thought it would be - until during the warm-down run back. Although looking at the overall pace I maybe wasn't pushing as hard as I should have (if I had a fancier watch I'd be able to separate the slow and fast bits). The not pushing hard is quite likely to be the case - I was just sniffly enough to wonder if a hard training session was a good idea, but no worries once we got going.