30 metres
What were the intervals?
A 200m walk.
What is the interval for 30m and how many reps would you use? So 5m accelerating to threshold, hold for 25m walk for 20 or back to the start?
Edit
How this? My run plan has a recovery run to day - plod for 30mins around 134bpm.
WU Jog downhill with 3x20 static into 20 run
Main 16x (30metres/strides + walk down to 122bpm)
WD Jog uphill
This kept my hr peak to 140ish and majority in the 122-139bpm recovery target.
Felt good, not taxing. Same as Thursday trying to balance focus on raising the heels and maintaining the lean - but not looking at or considering pace just letting that happen.
GCT got pretty low at times:
Today - 8x 40" ~200m pickups 3:05/km to 3:33/km, every 2m30" (5:10-5:25/km)
I was wondering if I would be able to see the ones when I hit a strong head wind, #1, 4, 7 and you can.
The last one 3:05/km ave GCT 194ms and VR 5.6%.
The intervals 2’30" were GCT 255ms - 265ms, VR 7.8 to 8.3%
The third and last one felt the most relaxed and consistent pace.
I don’t think I am seeing anything I would not expect (maybe the VR spiking on the slowing to steady pace.) Overall, mildly interesting I guess.
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why wouldn’t it
Why?
For what purpose?
I live at the top of a hill
Cardiovascular “recovery”. Exercise to get movement beyond rolling over in bed, without stimulating further muscular adaptations tha have already been stimulated.
what was the heart doing in response to the drills?
walk then…the more you use the J form or amny poor form, the harder it will be to break out of it…
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I only didn’t expect it from the point of view I had never thought about it.
What changes as pace changes (generalisation) ?
So avoid weak form running, which tends to equate to the easy/ slow stuff. That sort of draws out a few questions.
Let’s say that to improve run fitness for longer distances, I need to consistently run for around 3hrs a week.
How can you break that up to improve form and fitness, without increasing risk of injury?
Getting the heel up to horizontal tends to be near threshold pace for me. So I’m seeing a few options;
- Reduce run volume, only do drill workouts until form improves at lower speeds
- Split the time up 50/50 on form and fitness; drill sessions and threshold or vo2 sessions
- Take a swim like approach, drills before and after every run where the main set is run/walk
Either way, there’s no place for long runs or easy runs
This is one of the issues with swimming and I guess what eJC eludes to with running as a skill also. Many AOR/S want to quickly build up distances to do an event; they get injured, or never get faster and then wonder why, when what they should be doing is looking at a long term plan that starts with short distances holding “good form” and gradually build up over an extended period. No one has time for such nonsense though. I always say about swimming, you need to start like you are a 5 year old again, learning a skill for the first time, no one is out there doing big miles, they sprint through play or games. Even when el nino was running properly, no kids did distance, it was 300/800 and occasional 1500 until U17 iirc.
ETA and that why kids have form looking remotely decent 
although still a lot of work
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Not a fan of coincidences, but this is my prescribed swim for tomorrow.
I’ve never done anything like 60 50s but obviously have done 3800 or 2x1900 occasionally. It’s for the same reason, my form fades. Now, I will do that with running - if that’s what it takes.
My best Ironman marathon was 2 minutes on 1 minute off the whole way in 2021. So I can do it if I have to.
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As I said above, must get back to it, but was doing 1min on/off run walk when coming back from my calf injury (did start 1/4 run/walk), focus on 180 cadence, and was holding sub 3:45min/ks, did similar distance/time to plodding a 5k and actually didn’t feel beat up after. Not bad for an old fat bloke
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El Nino is hidden inside with the yellow shoes on, tail end of an 800 race, so all fatigued, but look at the stances of all the kids
Awful tatto
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