Well last Sunday I finished wk2 off with a 50min run. It was tough (a few times I told myself five more mins and you can stop but didn't, promising myself all sorts of thing to get me through lol) ....what you perhaps gain in ease from the treadmill having less joint impact you loose a million times over in boredom and fresh air or rather a lack of it. But still i ran for 50 mins.......i would never have thought this possible! On the upside however, it meant that my first lot of Fartlek (pardon me) was better as I could really see what I was doing speed and hill wise. I did a warm up (a bloody fast one because on of the trainers climbed on the front of my treadmill and turned it up 'till I panted....git) and then 23 mins (I had adrenalin so kept going after the 20) hill sprints on what I found to be a tough incline. It was great!! I would sprint(effort level 9-10) for a min then walk 30 seconds then sprint 2mins then jog (effort level 6-7) for 2mins and then repeat again. This is something "the git" devised for a first session and within a couple of sets I found my normal long slow run pace aka jog was uncomfortably slow.....amazing. For anyone interested in the numbers I am very slow and my normal race pace is 7.5k per hour on the 'mill. I don't worry about being slow as I am, despite loosing 10lbs, still very overweight. Instead I use the numbers as a marker of me doing my best and take great delight when I see an improvement in fitness. So hopefully the intervals will shave a bit off my time so I won't need so much endurance in reality if I make it round in less than an hour 20 which seems about right for my current speed then I will be delighted!
After the running we did some crazy circuits which almost finished us off, even my super fit friend collapsed on the floor. There is a gang of us doing an hour weights class later so I a thankful that I have not kept to my old training plan of running long and hard 3 days a week!! Boy that would have been killer.
Erm...it's another long one isn't it lol. Well that's it really I just wanted to feedback to myself and anyone who is interested on the intervals/speed play. Apparently the true definitions are that Fatlek is random intervals and intervals are more a consistent pattern, I have no idea.....I am just trying really hard to get to 10k and improve a bit so it doesn't take all day!
Sorry if it seems a bit of a muddle, that's just the way my brain operates
Including this week I have 5 wks to race day.....and i am SO counting!
Wishing you all well....Jems x