After some very good weeks and soon even months I have a good base of running training. I have done many slow slow runs during this summer to build a strong base. Very few, if any, fast runs.
Now is the time to give Quality some time. Today I did my first, slow, cruise interval in over a year. I started with 2 slow kms. Then the intervals started. I ran 1km fast (appr 4:30 pace) and then I walked one minute. I repeted this during four kms. After that I ran very slowly home. Check the GC posting, I am proud of the slow pace the last 3.5 kms.
The plan now is to have one CI every week and one LR every week.
The plan is also to stay not injured!
El Maco
Now is the time to give Quality some time. Today I did my first, slow, cruise interval in over a year. I started with 2 slow kms. Then the intervals started. I ran 1km fast (appr 4:30 pace) and then I walked one minute. I repeted this during four kms. After that I ran very slowly home. Check the GC posting, I am proud of the slow pace the last 3.5 kms.
The plan now is to have one CI every week and one LR every week.
The plan is also to stay not injured!
El Maco
Excellent Cruise Interval session!
SvaraRaderaAnd spot on to track towards a 3:30 Vaxjo according to McMillan!
Marathon - 3:30:00
Cruise Intervals (1000m) 4:26 to 4:32
Your HR was in line as well (85% - 90%)
You are on your way!
Agree with MR USC ! It really looks good now for El Maco, I would say 3:20 in Växjö is very realistic .... :-)
SvaraRaderaMr L./.