At least Alex is watching with interest the running that is performed by El Maco. It's a lot of activity going on in emails now. I would like that wisdom to come to the blogg. So please Mr USC - write it!
Today I did this weeks quality run. I did 2 slow km and then I started. I actually had thoughts of running 400 m intervals and even 200m intervals. But at the end I decided to do the standard CI. 1km fast and 1min walk. I tried to run slower than last weeks since my coach Mr USC always says that I run too fast. So today I tried. I barely made it. But a little bit slower anyway...
My HR strap went bananas today after the intervals. I ran 6:30 pace and had a HR of 195. Too bad. Need to change batteries.
This is my fourth "Let Quality come into Play" week. Hence four interval sessions and four long runs. I am planning a 32-34 km long run on Saturday. That will be my last long run before Lidingöloppet.
I will continue with the quality runs all the way until Växjö.
Very well done today and have a nice trip on Saturday.... but remember that you need recovery as well...
SvaraRaderaYes, it is a lot easier for me to comment on where El Maco and Mr. Legend are going than to acheive their impressive results myself, but I continue to fall back to the training and results tables from Dr. Daniels, and I am more convinced than ever that following a plan based on his training principals will result in personal record breaking race times.
SvaraRaderaWhat seem to be a recurring questions however are "what is the best amount of weekly and daily training distances", and "if you don't have time to do the recommended distances, is it effective to run faster than recommended paces/HR's during the shorter workouts?"
I don't know the answers to these. Perhaps we will see the results of El Maco and Mr. Legend in upcoming races!
I do know that not following a plan, especially when ramping up, can lead to problems, and despite my best attempts to stick to the schedule, I screwed up and tried to make up for lost time by doing two tough workouts in a row. (August 28th and 29th) Now I have a very tight IT band, and am doing everything I can to keep running without further exacerbating the condition.
One thing I have found that helps is this:
http://runningtimes.com/Article.aspx?ArticleID=9911
Mr. Mizuno, have you tried a foam roller for your hip pain? Or is your pain not related to your IT band?
Regarding my own shape I might have to understand that it takes more time. I was running nothing during April and May. Slowly ramping up in June and full blown ram July and August. I guess my body needs a lot more months to call it that I am in a good shape.
SvaraRaderaThanks for the tip Mr.USC! Read the article, and have already ordered a foam roller. Absolutely worth a try. /Mr.Mizuno
SvaraRadera