I had a good week's running, sticking to what I think is a manageable amount of running for a week which will hopefully see me BOOST my Park Run time, although my EOW outing there wasn't that successful!
Headed to the track and...
After 1K gentle jog and then two 400M warm ups I did 7 decent 400M intervals...
Two warm ups = 4.30 then 4.20
NB I'm doing this from memory and I was aiming to take things fairly easy, but I ended up going faster than I thought I'd be able to, but it was something like....
Like I intended 4.10s and ended up with 4.05s and faster for the most part.
I think the key thing for next week is the last three I want to be going in quite hard at!
Next week's warm up = 1K slow building to 4.30, then 400 at 4.25 and 4.15. (That could easily be 4.20 and 4.10 the week after!)
Next week I'm gonna go for 4.10, 4.05 and then see how I feel.... maybe then 4.00, 4.00 and then all out for the last three..... or even 4.00 then two all out might be better!
After a 1K warm up I did...
This week (next week)
1K - 4.40 - 4.30 (4.30 - 4.20)
1k - 4.20 - 4.15 (4.15)
1k - 4.15 (4.15)
1k - 4.15 (4.10)
1k - 4.10 (4.10)
NB next week's warm up I want to be 1.5K - last 400/ 500M = 4.40, and so on, in future weeks that'll be 4.25 then 4.20 as the later ones get faster!
Or it was something like that, there was a level of fluctation!
I want to gradually build this up so it's 4.10 or fast times five, but no immediate rush there!
NB I also sneaked in a cheeky slow 4K on Thursday, maybe the reason I found this particular run a little challenging!
I headed off at a pace that I thought would get me in at just under 22 mins, but I ended up getting in at 23.07, so not quite, but a PB nonetheless, but this was hard, I was hanging on for the last K!
I think maybe it just a bit of an off morning - i did feel a bit tired, probs not enough rest before hand, so I'll take this performance!
My overall HR was quite low, so I think there's room for more!
It's much nicer setting off easy and going faster rather than seetin off at pretty much the above pace and hanging on!
So for clarity, that was tough I couldn't have run much faster but I think on a different day with a bit more rest I could shave off another 30 seconds...
I'm thinking my three base runs are where it's at for the rest of spring, onwards and upwards, I may have to swap out some Park Runs for slightly longer runs!
Also next is adding in some 200Ms at the end of my intervals!
