Monday 27 July 2015

Monday morning run - 15km steady with hill sprints

Got back into it this morning after numerous aborted attempts post-Gold Coast Half Marathon. Was advised by coach Sean Williams to back off the pace on my Monday and Wednesday runs. Took his suggestion and ran roughly 4:10's for the flat 15km this morning. Felt better and more comfortable running slightly slower than usual. Mixed it up a bit at the end by going to Queenscliff headland and running 4 hill repeats, 8 seconds all out with a walk down recovery. The rationale here is to activate a greater number of muscle fibres per contraction via the injection of some speed and specific strength work.
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2 comments:

  1. Unknown27 July 2015 at 20:14

    Lewis, try running 4:30's when backing off the pace. I'm sure Sean would agree if you asked him. You gain nothing from grey running and only suppress your ability to smash the hard sessions.

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  2. Lewis27 July 2015 at 21:00

    Thanks Tom, I totally agree! I just have to overcome my stubbornness and run on feel as opposed to pushing the pace.

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