With the 10k over and done with, its a breeze to go out and run anything less. After taking the weekend off of running, but not from working out, I ran 7km at the gym this morning. If I had had the time, it would have been more, but Monday's are my long work days and I couldn't wake up early enough. I'm definitely at fault for that one. With my new Ipod Touch (!!) to configure and load with music and just get used to, I went to sleep a lot later then I would have like to. So this morning, when my alarm went off, I groaned as I got out of bed and made myself a big cup of coffee.
When I finally made it to the gym I was thankful that "my treadmill" was free. Granted, I can run on any treadmill but when you find the one that feels good and you stick with it, workouts on any other are never as good. Todays run was an easy to moderate paced semi-long run, I did an extra 2 intervals to round off the 40 minute run.
To directly quote from my online training emails from Marius Bakken:
"Marathon/Half Marathon Workout # 1 of 15:
32 minutes of continous running where you vary 4 minutes of Effort 2 and 4 minutes of Effort 3.
This type of controlled variation in effort should be a key element in your running, and it is much better than just a 32-minute progressive run.
Here's how it works: First run 4 minutes at Effort 2 and then switch immediately into Effort 3, and then back again.
Why do this?
Switching efforts like this teaches your body superior pace control and the resultant training effect is substantially greater than just a normal tempo run. "
It was an easy workout, just what I needed to see that I still "got it" and to continue later on in the week to the long run.
Tomorrow's workout will be all about strength training and core stability. I am in love with the bosu ball.
No comments:
Post a Comment