16M - double; recovery & VO2 max fartlek
6M am recovery run with pack at ~6.55min/M
10M pm VO2 max fartlek incl 12x800m fast with pack at ~2.30-2.40min
I'm on a real high because I got in a really good session this evening despite my knee/ITB problem. I've known that it comes on / is more noticeable when I'm running slowly, so I altered my VO2 max session so that (instead of 800m jog recoveries) I had walk recoveries. It worked brilliantly. My knee didn't hurt at all in the fast sessions, despite being almost as bad as ever in my recovery fun and my 1.5M warm-up.
It felt fantastic. I could put my full power through my knee.
It means that the session was shorter than my usual VO2 max (10M rather than 14M). Though I covered the same distance at high speed. It also reduced my recovery time per rep (I recovered for the same time as the last rep had taken i.e 2.30ish mins rather tahn ~5.30 with my jog recovery version). My peak pulse was 177bpm (?lower than expected - though it hurt!). Trough pulses were ~115bpm.
We'll have to have a think about how I should alter my other sessions while my knee is misbehaving.
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Hi Richard. it's Ron.
ReplyDeleteI know you were hot in your race but don't get in the habbit of taking your runnig vest off, in a bigger race you will be disqouified, by a lite mesh vest.
I also think you may have a few pounds of weight to lose.
How is your knee let me know. I think i will go through with my planned training and speed work but need you to run every thing under 6 mim miling from noe on I also need to see a 10mile at ubder 52 min don't forget our ame is 49 mins for 10.
Ron.