Not much time to post tonight, so here goes:
Week 4, Day 2
Phase: Pre-Marathon
Workout: 15 to 30 minute Warm-Up + Fartlek Workout: 8 to 10 times 1 minute at slightly faster than 5K effort with 1 minute recovery jog + 15 to 30 minute Cool-down
Purpose: Build Speed – Aerobic Capacity (VO2max)
Comments: Run slowly between the fast surges.
Phase: Pre-Marathon
Workout: 15 to 30 minute Warm-Up + Fartlek Workout: 8 to 10 times 1 minute at slightly faster than 5K effort with 1 minute recovery jog + 15 to 30 minute Cool-down
Purpose: Build Speed – Aerobic Capacity (VO2max)
Comments: Run slowly between the fast surges.
Felt good tonight. Luckily the temperature dropped as the afternoon wore on. Around noon it was almost 100°F, but by 5:00pm when I ran it had “cooled” to 87°F.
Everything went to plan – ran 15 minutes as a warm up before getting into the 1 minute repeats. Without a Garmin it was kind of hard to judge pace, but I think I did pretty good – I was certainly working hard. The 1 minute recovery time went fast between the hard efforts and before I knew it I’d completed 8 solid 60 second efforts and it was time to cool down.
Lately the cool down has been one of the toughest parts of the entire workout. My legs were tired and stiff from the effort, but they did loosen up as the 15 minutes ticked away. I guess that’s the whole point of cooling down to flush the lactic acid away from the muscles…