The few fast twitch fibres that I have got woken from their deep slumber this week as I put them through their paces. Nothing too taxing though, have to coax them along slowly. Their first outing was at the track on Tuesday where I intended doing about 10 of the 30/30 workouts that Thomas loves so much. On arrival (I was late) there was a group doing 200's with 200m recoveries so I thought I'd do the same (close enough although the recovery time would be longer). So after the warmup I launched into the first 200m - 38 seconds - short but hard. 66 second recovery - not fully recovered, HR down to 141 and into the next 200m - another 38 seconds. This continued for a total of 7 reps before I called it a day as I felt my legs tightening up a bit and the final 200m recovery left my HR slightly higher than previously (146 BPM). No point in pushing it 2 days after a race. All the 200's were either 37 or 38 seconds - close on 5:00 pace. I don't think that I could maintain that pace with recoveries of equal time (mine varied from 66 to 75 seconds) so I checked the paces in "Daniels Running Formula" when I got home. Repetition pace is the closest pace I could find which is a short fast interval (200/400m) pace followed by full recoveries. R pace for my current level of fitness is about 40 seconds for 200m (Mile race pace - don't know if I can do a 5:20 mile though) - no wonder I was feeling a bit tired. The quandary is that the 30/30 session should be run at vVO2 Max which is the pace you can sustain for 6 minutes - again not far off mile race pace - the difference being that Daniels recommends full recoveries and the 30/30 session doesn't. I suppose the important thing to remember about the 30/30 session is that it should terminate when you can't maintain vVO2 Max - which is probably halfway through the second rep for me. My legs were tired for my Wednesday morning recovery run. A visit from my Brother in London and the birth of a friends first child necessitated a trip to the pub on Wednesday night and needless to say Thursday was a no running day. Friday morning saw my second fast twitch fibre workout with 7 x 30 second hill sprints - this time the speed was slower (06:10 to 06:20 pace) but the recoveries more or less the same. I counted strides (45) as opposed to setting time on the Garmin. My legs were pretty beat up by the end but I don't think I'll fear the fast hills as much as I did last year. Lest I think speedwork is going to be a doddle I must remember that my total speedwork for the week amounted to just over 7 minutes. I returned to Dungarvan on Friday night for a retirement function and did not see bed until 4:10 on Saturday morning. An overdose of Guinness twice in the one week is a bit careless and doesn't have the same beneficial effects as the speedwork (well not the following morning anyway). I still managed to blow the cobwebs off on Saturday afternoon with a 10 mile progression run - well once the cobwebs left I upped the pace to about 7 minute miles for the last 2 miles. I left my two and a half hour long run until this morning covering 18.9 miles in the allotted time. The 7:56 average pace felt tougher than it should have - I think the end of week dehydration level was higher than normal - I wonder why? Between the Guinness and a few busy lunchtimes my week was completely devoid of any swimming and cycling - there's always next week. Mon 2nd Feb 5.28 miles in 44:57 (08:31 pace @ 122 HR) - recovery run Tue 3rd Feb a.m. 2.5 miles in 20:02 (08:01 pace @ 137 HR) - treadmill p.m. 5.07 miles in 39:53 (07:52 pace @ 138 HR) with 7 x 200m @ 05:00 pace Wed 4th Feb 5.25 miles in 45:31 (08:40 pace @ 121 HR) - recovery run Fri 6th Feb 7.9 miles in 01:07:27 (08:32 pace @ 135) with 7 x 30s hills @ 06:10/06;20 pace Sat 7th Feb 10.04 miles in 01:15;50 (07:33 pace @ 140 HR) Sun 8th Feb 18.9 miles in 02:30:00 (0-7:56 pace - Forgot to charge Garmin) Transition Week #1 (Run 54.94 miles, Bike NIL, Swim NIL)
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